Can’t get rid of the tuna belly? 3 tips to reduce belly fat! Nutritionist Gao Minmin teaches you how to avoid being kidnapped by a fat belly

The Chinese New Year is coming soon, and there are year-end parties one after another. Faced with the delicious food, looking at your own empty tuna belly, and having to think about eating like this until the New Year, you don’t know what to do, right? Nutritionists teach you how to identify which type of belly you have and how to reduce abdominal fat so as not to be kidnapped by a fat belly!

Waist circumference can reflect the amount of abdominal obesity and is also a way to determine the risk of metabolic syndrome and cardiovascular disease. Abdominal obesity, high blood pressure, high blood sugar before meals, high triglycerides, and low high-density lipoprotein cholesterol are listed as diagnostic criteria for metabolic syndrome.

For health reasons, the National Health Service recommends that adult women's waist circumference should be less than 80 cm, because when the waist circumference is greater than 80 cm, the risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, breast cancer and colorectal cancer increases.

What kind of belly are you? How to relieve stomachache in 4 types?

Nutritionist Gao Minmin said that different reasons will cause different fat bellies. You might want to take a look at the following 4 types of bellies to see which one you belong to? And how to change the comeback victory!

(Photo provided by nutritionist Gao Minmin)

1. Tuna belly

Features: Fat and soft, it will be divided into two layers when sitting, and the whole body is meaty.

Reason: Eating too much meat and fish every day, not loving meat, and eating too little vegetables and fruits.

How to change: It is recommended to start by changing your dietary concept, such as eating 579 servings of fruits and vegetables a day, and no more than 1.5 palm-sized portions of meat.

2. Lower abdomen

Characteristics: A belly bulge often occurs in girls, characterized by a bulge below the navel, which is particularly noticeable when wearing a tight skirt.

Causes: Frequent constipation, long periods of sitting, irregular menstruation and a love of cold drinks.

Change method: It is recommended to eat more fruits and vegetables, drink more water, exercise more, and pay attention to conditioning before, during and after menstruation.

3. Beer belly

Characteristics: Often seen in boys, the characteristic is that the whole body may not be fat, but the belly is round.

Causes: Drinking too much alcohol, eating processed foods, eating a salty and heavy diet, or consuming too much refined sugar.

Change method: It is recommended to drink in moderation, do not eat too salty or sweet food, eat more original food, and if you want to drink beverages, please switch to sugar-free ones.

4. Stress Belly

Features: There is a whole circle of fat around the belly and waist, and the weight keeps increasing.

Reason: Stress hormones stimulate appetite, causing fat accumulation and weight gain.

Change method: It is recommended to go to bed early and get up early, do not stay up late, supplement more minerals such as calcium, magnesium or tryptophan foods to help relax your mood, and you can also adjust stress hormones through exercise.

3 Tips to Reduce Belly Fat

If you want to get rid of the threat of chronic diseases and have an ideal waist circumference, the National Health Service recommends that to deal with the "belly volume" problem, you should maintain a healthy weight, engage in aerobic exercise and abdominal muscle training.

1. Maintain a healthy weight

The body mass index (BMI) of adults should be maintained between 18.5 (kg/㎡) and 24 (kg/㎡); between 24-27 kg/m2 is overweight, and BMI ≧ 27 kg/m2 is obese.

• Eat smart: Dietary control can effectively reduce body weight and overall body fat. Eat three meals a day normally, and adopt a diet low in oil, sugar, and salt, and high in fiber, and avoid consuming excessive calories. Eating five fruits and vegetables a day ensures adequate intake of vitamins and fiber and increases satiety. Replace sugary drinks with plain water. Drinking more plain water also helps the body's normal metabolism.

• Happy movement: For adults over 18 years old, it is recommended to accumulate more than 150 minutes of moderate-intensity physical activity per week, and each activity should last at least 10 minutes. For example, a person weighing 60 kg can lose 0.5 kg in a month by brisk walking (6 km/h) on the way to and from get off work every day.

• Weigh yourself every day: Weighing yourself every day can increase awareness of your weight and help make weight loss results more lasting.

2. Do aerobic exercise

Aerobic exercise can increase the burning of visceral fat: low-intensity exercise can delay the formation of visceral fat, but if you want to reduce visceral fat, you need to increase the intensity of exercise. Moderate or high-intensity aerobic exercise helps to eliminate fat (including visceral fat). The National Health Service recommends aerobic exercises such as brisk walking, badminton, skipping rope, swimming, jogging, stationary cycling, and treadmill running.

3. Abdominal muscle strength training

If you want to further sculpt your waistline, you need to rely on muscle strength training to tighten your abdominal muscles. Sit-ups, push-ups, hip lifts, etc. are all convenient and practical training exercises at home.