What should I do if a health check-up reveals high body fat and fatty liver? Nutritionists teach you 3 principles for fat loss

This month is the health check month for Good Food Class and many companies. When I got the report, I found that there were red numbers on my blood sugar, blood pressure, and even fatty liver! what to do? In fact, a lot of this is due to obesity! This time, the nutritionist from Haoshike will share with you the three principles for improving body fat and fatty liver.

Young and middle-aged people generally have problems with obesity and fatty liver

Studies have shown that among young adults aged 19-44, the proportion of overweight boys and girls exceeds 40% and 30% respectively. Obesity can further lead to many chronic diseases, and fatty liver is also a common problem at present. Some studies have found that the proportion of fatty liver can reach 10%, and even in obese people, the proportion of fatty liver can reach more than 50%! This further increases the risk of liver disease.

These warning signs mainly come from problems with lifestyle and eating patterns! Grasp these three principles and you are guaranteed to improve your body fat and fatty liver!

Tip 1 for losing fat: Avoid refined starches and eat high-fiber cereals, such as oatmeal and brown rice

Currently, the biggest problem in our diet is that we eat too much refined starch and drink too many sugary drinks! In fact, as long as you reduce the amount of refined starch, replace it with whole grains and quit sugary drinks, you will basically achieve half of the body fat control target! The National Health Service also recommends that at least 1/3 of our daily starch intake should be whole grains, such as oats, brown rice, etc.! But why does eating whole grains help you lose fat? Let’s use oats as an example!

High fiber helps regulate intestinal flora and promote fat metabolism!

Whole grains are a rich source of dietary fiber. Take oatmeal, which is certified as a healthy food that does not easily form body fat, for example. A pack of commercially available oatmeal contains about 3.7 grams of dietary fiber. If you take 2 packs as recommended, you can get 7.4 grams of dietary fiber. Therefore, by eating 2 packs of oatmeal a day, you can easily supplement dietary fiber and achieve a high-fiber whole grain form!

Among the dietary fiber in oats, there is a relatively special type of β-glucan. In the past, there have been many studies on β-glucan, such as regulating blood sugar, improving fatty liver and helping with weight loss. In terms of mechanism, it can serve as the raw material for beneficial intestinal bacteria and help adjust intestinal flora. Previous studies have pointed out that this type of dietary fiber can produce short-chain fatty acids such as "butyric acid" after fermentation, which further has the following effects and mechanisms:

1. Suppress appetite: Short-chain fatty acids stimulate the intestines, further secrete intestinal hormones and affect the brain, suppress appetite and increase satiety.

2. Inhibit body fat synthesis: Intestinal hormones can regulate fat cells and inhibit the fat synthesis effect of fat cells

3. Regulate fatty liver function: Short-chain fatty acids can be absorbed into the liver, inhibiting cholesterol synthesis in the body, and also helping to improve fatty liver phenomena!

So based on these mechanisms, oatmeal is very suitable as the main source of whole grains for people who want to lose fat and have fatty liver. However, all foods are not good in excess or inadequate. Considering our lifestyle, two packs a day is just right. There are many instant oatmeal products on the market. Nutritionists recommend choosing oatmeal that has been certified as a healthy food to achieve health benefits.

In the morning, you can mix a packet of oatmeal with milk, and in the afternoon, you can have oatmeal with yogurt. For the main meal, reduce the amount of white rice and choose whole-grain rice, so that you can eat enough without overeating!

Fat loss secret 2: Really quit sugar

Giving up sugar is so important! Many people want to be lighter, so they choose drinks with less sugar or half sugar. But in fact, the amount of sugar is still very high, and sugar is the main source of fat for us. So in the hot summer, choose sugar-free tea, sugar-free sparkling water, etc. as beverages, which can help us cool down and quench our thirst without any burden!

Fat loss secret three: regular exercise to achieve the 7333 goal

Exercise is the only way to lose oil and reduce fat! Aerobic exercise can keep our heart rate in the "fat burning zone" for a relatively long time, helping us burn calories. Weight training can help us train muscles, enhance the "afterburn effect", and increase the basal metabolic rate!

The government is promoting the 7333 goal, which is to exercise 3 times a week, 7 days a week, for at least 30 minutes each time, with a heart rate of 130. Once such an exercise habit is formed, coupled with a high-fiber, whole-grain, and low-sugar lifestyle, it can help us lose oil and fat!

This article comes from Good Food Class

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