The winning secret to fighting stubborn fat!

Small belly, flared sleeves, beer belly, have these fat accumulations in life troubled you for a long time? Don’t worry, follow Ziyi nutritionist for a thorough diagnosis and understand the principles of different fat storage, so that you can have a clearer and more effective improvement plan!

(Photo provided by Mango Social Enterprise)

Thick fat is not only annoying, but also poses a great threat to your health! In particular, visceral fat accumulation is usually related to poor metabolic circulation. If the thickness is more than five centimeters, it directly turns into a high-risk group for hypertension, diabetes or cardiovascular disease. As for the subcutaneous fat, it is for warmth retention and isolation. If it is thicker than two centimeters, it is usually because you were chubby as a child and developed a larger number of fat cells since childhood. So don’t say that being fat as a child is not fat!

As for the often-heard-about Puff Tribe, what exactly is it? It turns out that the Ministry of Health and Welfare has announced to everyone that even if you look thin and your weight is within the standard, if your total body fat ratio is too high, you are also considered obese under the medical definition! (Refer to the table below: Men > 25%, women > 30%, be careful! )

Gender standard value obesity standard

Male 14 ~ 20% > 25%

Female 17 ~ 24% > 30%

Therefore, to fight against stubborn fat, you must first check where the fat is stored in your body, visceral or subcutaneous? How thick is the slice? Knowing yourself better is always the first condition to make your weight loss plan more effective!

(Situational picture/provided)

1. Upper abdominal convexity (fat is mostly stored above the abdomen):

Appearance: Fat belly, no waist, but the lower limbs may be slightly thin. Visually, it looks fat above the abdomen. It is commonly known as the apple-shaped, bucket-shaped or medium-wide-shaped body shape. Most middle-aged men with beer bellies belong to this type. Women who have reached menopause have low estrogen secretion, and fat accumulates from the outer thighs to the abdomen, which is often the case with this body type.

Reason: People who like to eat meat, fried food, and stir the gravy when eating are mostly suffering from this type of obesity. The important internal organs of the human body are all concentrated in the abdominal cavity. Therefore, people with thick fat around the abdomen have visceral obesity, which is prone to metabolic problems, three highs and other chronic diseases. Compared with obesity caused by thick subcutaneous fat, it is more harmful to physical health.

Anti-fat tips: Eat less high-protein foods and instead eat skinless, fat-free, low-fat meats such as chicken breast and tenderloin. Eat less red meat and fried foods, and drink less alcohol. Menopausal women should consume appropriate amounts of estrogen-like substances such as soy products or yam. In terms of exercise, due to poor cardiopulmonary function, the proportion of aerobic exercise should be increased.

2. Lower abdomen type (fat is mostly stored below the waist):

Appearance: Slender upper limbs, obese lower body, subcutaneous fat accumulates in the buttocks and thighs, causing a protruding lower abdomen and thick legs.

Reason: Most of them work in offices, do not like to exercise or eat regular meals, but love desserts, snacks or heavy-tasting, simple foods such as braised food and dry noodles.

Anti-fat tips: Reduce processed products and refined sugar, eat balanced meals, and replace refined starch with whole grain root starch; eat less processed or small high-calorie foods such as thickened foods, desserts, cakes, fried dumplings, processed hot pot ingredients and meatballs (meatballs are mostly made of starch + fat).

In terms of exercise, in addition to using aerobic exercise to burn fat all over the body, you should also focus on local muscle strength training to sculpt your body. Do weight training and muscle endurance training for 10 to 15 minutes at least three days a week to increase lean muscle tissue and increase metabolism.

3. Lower body edema type:

Appearance: The lower limbs are prone to edema. When the calves are pressed, the flesh is slow to bounce back to its original shape, and the muscles of the whole body are loose.

Cause: Regular indulgence in sweets, insufficient protein intake, heavy-tasting and fried foods, which cause water retention in the body and make it difficult to excrete. Frequent sitting for long periods of time is sometimes accompanied by kidney dysfunction and hormonal abnormalities.

Anti-fat secrets: avoid cold foods and eat less processed foods, because they can induce hormonal changes and make your mood unstable. Choose more warm fruits and vegetables, and foods rich in potassium ions, such as: starch (lotus root, water chestnuts, pumpkin, yam) and vegetables (crown cabbage, carrots, rapeseed, bok choy, cabbage sprouts, spinach, chrysanthemum, red amaranth, amaranth) Greens (fruits and vegetables), wild bitter melon, celery, water spinach, fragrant stake, basil, burdock, green asparagus, sweet potato leaves, alfalfa sprouts, straw mushrooms, mushrooms, enoki mushrooms, hericium erinaceus) Fruits (black dates, red dates, dried persimmons, durian, sugar apple, plantain, melon banana, kiwi, longan, cantaloupe, papaya, cherry, passion fruit, pomegranate, cantaloupe, rose peach, and jujube).

However, due to the high fructose content in fruits, which can easily be converted into fat storage, it is not recommended to exceed 2 bowls of fruit a day during weight loss. You can also eat more plant compounds containing natural pigments and high-quality protein to relieve stress and improve edema. When exercising, you should avoid sitting for long periods of time, strengthen your lower body muscles, and do more local sculpting movements such as leg lifts and squats.

(Situational picture/provided)

4. Muscle-less puffy type (fat and thin):

Appearance: Looks thin, BMI value meets the standard, but body fat is higher than the standard (male body fat percentage is greater than 25%, female body fat percentage is greater than 30%), not much muscle, which is hidden obesity.

Causes: Love to eat high-calorie, high-fat, high-salt foods, or overeat, lack of fruits and vegetables, and do not like to move. Most people would rather sit than stand, which leads to poor metabolism and gastrointestinal motility, irregular bowel movements, and accumulation of hidden fat in the body, making it easy to suffer from the three highs or cardiovascular diseases.

Anti-fat secret: exercise, exercise, and exercise! Increasing the frequency of movement and achieving sufficient intensity is the only way to fight obesity and thinness. In terms of diet, you should drink plenty of water and consume high-fiber foods such as: oats, brown rice, barley, whole wheat bread, cereals, beans, vegetables and appropriate amounts of fruit. Since fruits still contain calories and fructose, it is recommended that fruits be used as a source of snacks. If you feel hungry, you can choose to eat a tablespoon of nuts to increase the intake of unsaturated fatty acids or drink half to a cup of low-fat milk to increase calcium supplements to help fat metabolism.

5. Michelin type (fat is evenly stored throughout the body):

Appearance: A typical chubby body, with soft muscles all over the body that feel like thick sponges, and almost no curves. Some people of this type have been fat since childhood.

Reason: Most of them are caused by eating too much high-calorie density food, such as ice cream, cold drinks, and fried food, which are particularly addictive. Many obese people suffer from sugar addiction, as if they are "kidnapped by sugar". In addition, they do not like to exercise and do not move at all. They have a low basal metabolic rate and poor blood circulation. Calories cannot be consumed and are converted into fat that is stored in the body, evenly stored throughout the body.

Anti-fat secret: "Eating sugar will make people happy for 50 minutes, but depressed for 5 days." For people with sugar addiction, it is not easy to quit sugar, drinks and ice products immediately. It is recommended to start with dilution and gradually reduce the amount, with the goal of satisfying the psychological level first. When eating, you can also choose foods that require a long time to chew and are troublesome, such as: large pieces of meat with bones, fish with many fish bones, nuts that need to be peeled, etc.

And use self-suggestion methods such as "this food is so unpalatable and troublesome to eat", "I will gain weight again if I eat this", "I feel uncomfortable eating this and my stomach is upset", so that the subconscious mind receives the message and then affects behavior to reduce calorie intake and lose weight. When it comes to exercise, you need to reach an effective intensity to facilitate fat metabolism and reduce your body fat percentage; at the same time, you need to develop a long-term exercise habit so that your weight can be maintained and you won’t gain weight again quickly. Each exercise should be of moderate to high intensity, and the appropriate heart rate can be calculated using the following formula. (Low-intensity heart rate: (220-age) X50%, medium-intensity heart rate: (220-age) X65%, high-intensity heart rate: (220-age) X80%).

Reference: WebMD

This article comes from: Mango Social Enterprise

※For more information, please see "Mango Social Enterprise"