Get rid of fat from your waist! 3 tips to avoid abdominal obesity

The light spring is here, but are you still avoiding the fact that you gained weight in the winter and are unwilling to measure your waistline? The National Health Administration recommends that the waist circumference of adult women should be less than 80 cm. Exceeding this limit will not only cause "moderate obesity", but will also increase the risk of cardiovascular disease, type II diabetes, metabolic syndrome, breast cancer and colorectal cancer. It is recommended that overweight women grasp the three weight loss principles of "maintaining a healthy weight, aerobic exercise, and abdominal muscle strength training" to eliminate abdominal fat in a healthy way.

Adult female waist circumference has increased 1.3 times in 20 years

Waist circumference measurement is an important indicator of abdominal obesity (also known as central or visceral obesity). As adult women age, the proportion of body fat increases, especially after menopause, when fat is more easily stored in the abdomen. If the waist circumference exceeds 80 cm for a long time, it is easy to increase the risk of chronic diseases and cancer.

The National Health Administration said that waist circumference not only reflects the amount of abdominal obesity, but is also a way to determine the risk of metabolic syndrome and cardiovascular disease. Among people with abdominal obesity, there is a 50% chance of suffering from metabolic syndrome. If they also have abnormal blood pressure, the chance of suffering from metabolic syndrome is as high as 75%. For people with metabolic syndrome, their chances of developing diabetes, hypertension, hyperlipidemia, heart disease and stroke in the future are 6 times, 4 times, 3 times and 2 times that of the general population respectively.

However, influenced by lifestyle and eating habits, the average waist circumference of modern women has been increasing year by year. According to the results of the "National Nutritional and Health Status Change Survey", the proportion of women aged 19 and above with a waist circumference of more than 80 cm increased from 20.2% in 1982 to 1985, to 33.6% in 1994 to 1997, and even increased to 46.0% in 2013. In other words, in the past 20 years, the proportion of adult women with excessive waist circumference has increased by 1.3 times.

Get rid of abdominal fat with 3 smart ways to lose fat

If you want to maintain a slim figure and get rid of the threat of chronic diseases, the National Health Administration reminds women to maintain a healthy weight, engage in aerobic exercise and abdominal muscle training, and eliminate excess abdominal fat to have an ideal waist circumference and stay away from the disease factors brought by a "big belly".

Tip 1/ Get rid of body fat and maintain a healthy weight: Statistics show that for overweight women with a BMI (body mass index) between 24-27, 77.7% have excessive waist circumference. For obese women with a BMI of over 27, 98.4% have excessive waist circumference. If you want to lose weight, you should implement a diet low in oil, sugar, salt, high in fiber, and 5 fruits and vegetables a day to avoid consuming too many calories. If you can replace sugary drinks with plain water and drink one less 500-calorie bubble tea every day, you can lose 2 kilograms in a month.

Tip 2: Aerobic exercise increases 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). Brisk walking, badminton, skipping rope, swimming, jogging, stationary cycling, and treadmill running are all good aerobic exercises.

Tip 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 movements at home.

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