Is your visceral fat excessive? Nutritionists teach you how to lose fat smartly

As soon as you sit down, annoying circles of fat appear on your abdomen, and you can’t get rid of them no matter how hard you try? Be careful, the culprit of "protruding belly" may be related to excess visceral fat! Nutritionists say that ignoring the seriousness of excessive visceral fat can not only easily lead to distorted appearance, but also increase the risk of fatty liver and metabolic syndrome. Therefore, it is very important to measure your waist circumference regularly, check your health status, and avoid visceral fat!

Too little or too much visceral fat is not good. Ignoring its importance may lead to chronic diseases.

But what exactly is visceral fat? How is it different from regular fat? Nutritionist Liang Jiawei said that visceral fat is a type of human fat that mainly exists in the abdominal cavity and is distributed around the internal organs, thereby playing a role in protecting the organs and reducing external impact. However, it is worth noting that when there is too much visceral fat, it will further burden the body. Not only may fatty liver develop, but it will also greatly increase the risk of metabolic syndrome, hypertension, hyperlipidemia, and cardiovascular diseases.

Is your visceral fat excessive? Self-examination is not just about measuring waist circumference, but also measuring body fat

What should I do if I want to check whether my visceral fat is too high? Nutritionist Liang Jiawei pointed out that people may wish to conduct self-examination by measuring their waist circumference in the simplest way. Generally speaking, the waist circumference of a healthy adult male should be less than 90 cm (about 35.5 inches), while that of a healthy adult female should be less than 80 cm (about 31.5 inches). Once it exceeds the standard, it means there is an obesity problem, and compared with those who meet the standard, they are more likely to have the problem of visceral fat accumulation.

In addition to self-testing through waist circumference measurement, nutritionist Liang Jiawei also mentioned that in recent years, it has been found that due to the influence of Western diet and the generally sedentary working style of modern people. More and more people who appear to be slim and fit have problems with excessive visceral fat due to unbalanced daily dietary intake and a lack of activity in their lifestyle. Therefore, in addition to measuring waist circumference, regularly checking body fat values ​​is also one of the important reference indicators for self-assessment of whether you have excessive visceral fat.

According to the national body fat percentage standard set by the National Health Administration, men under the age of 30 are considered obese if their body fat is ≥ 20% and women ≥ 25%. Men over 30 years old with body fat ≥ 25% and women over 30% are also considered obese. The relative risk of visceral fat accumulation in this group of people with excessive body fat is much higher than that of ordinary people. However, it also emphasizes that the above method is only a simple self-assessment method for home life. If you want to understand the location and accumulation of visceral fat more accurately, you still need to confirm it through regular health checks such as ultrasound.

Lose fat this way! Nutritionist's Tips

As for, if there is indeed a concern about excessive visceral fat, what should people do to effectively eliminate it and prevent it from continuing to accumulate? In this regard, nutritionist Liang Jiawei pointed out that if you want to reduce visceral fat, the most important thing is to control daily calorie intake. Maintaining it within a reasonable range (there will be slight differences depending on light, moderate, and heavy work, as well as body weight) is the primary key.

As for dietary adjustments, it is recommended to keep in mind the dietary principles of high dietary fiber and more fruits and vegetables, avoid high-fat foods as much as possible, such as fried chicken, French fries, etc.; and choose good high-quality fats as the source of fat intake, such as monounsaturated fatty acids or polyunsaturated fatty acids. Furthermore, in addition to fats, foods with high sugar content, such as high-starch meals and sugary drinks, also require caution and attention.

In addition, drink in moderation! Especially in the hot summer, it is easy to drink too much beer, but it is worth noting that a can of beer can provide up to 120 calories. If people do not exercise restraint, they may consume too many calories without realizing it.

To burn fat, you need to move more. For those with high uric acid, you should choose water exercise to reduce the burden.

In addition to controlling the content of your diet and calorie intake, nutritionist Liang Jiawei also emphasized that making good use of your time to exercise more is the only way to help burn fat. For example, moderate aerobic exercise such as running and cycling is a good way to promote the body's metabolism and circulation and burn calories. However, it also reminds that people with visceral fat accumulation should also pay attention to whether they have high uric acid levels before exercising, and it is safer to exercise at an appropriate intensity (stepping in water).