Dangerous fat! Get rid of visceral fat from three meals

"Oh no! I gained 2 kilograms after the Chinese New Year. What should I do?" This is the biggest nightmare for many office workers after the Chinese New Year! Because I ate and drank too much during the years, I suddenly realized after I started working that I had several more circles of fat on my belly. In fact, the fat at this time is visceral fat. Visceral fat is formed quickly, but also lost quickly. Therefore, you must seize the golden period of weight loss to truly achieve the effect of weight loss.

Vitamin B group can increase the body's energy metabolism rate and can be obtained from grains, wheat germ, beans and milk.

What is visceral fat? Visceral fat is a type of fat in the human body that surrounds the internal organs, mainly accumulating fat around the liver, stomach, intestines and other internal organs. The formation of visceral fat is mostly due to excessive intake of external food, which is absorbed and metabolized by the gastrointestinal tract and then flows into the internal organs. If too much visceral fat accumulates, it will not only lead to obesity, but also cause many diseases, such as diabetes, high blood pressure, high blood lipids, and even damage the function of internal organs.

★ Visceral fat can be eliminated through exercise + diet

When visceral fat has nowhere to store, it will enter the blood, easily causing cardiovascular diseases such as arteriosclerosis, cerebral stroke, and myocardial infarction. Therefore, visceral fat is also called "dangerous fat". Fortunately, the accumulation of visceral fat is not permanent. As long as you take appropriate measures and combine exercise with diet, you can still minimize your visceral fat.

Shi Shanling, a nutritionist at Taichung Tzu Chi Hospital, said that in order to lose weight quickly after the Chinese New Year, some people actually use wrong methods, such as starving themselves, and when they are extremely hungry, they just stuff any snacks they can get their hands on into their stomachs. This will not only fail to reduce weight quickly, but will make you fatter. If you want to lose weight, you have to change your lifestyle and eating habits. The healthiest way is to proceed step by step. It is recommended to start with three meals.

★ Tips for losing weight after the Chinese New Year: Start with three meals

1. Eat a good breakfast: Breakfast should never be skipped every day. In addition to adding starchy foods, nuts can also be added to breakfast.

2 Eat a full lunch: increase the amount of fruits and vegetables, try not to drink sugary drinks, and don’t take a nap right after the meal.

3. Eat less at dinner: The amount of dinner should be the minimum, and the intake of vegetables should be increased, the amount of starch should be reduced, and white rice should be replaced with whole grains to increase fiber intake and satiety. At the same time, an appropriate amount of protein intake will help improve the metabolism of calories in the body.

Shi Shanling, a nutritionist at Taichung Tzu Chi Hospital, said that if you want to lose weight, you have to change your lifestyle and eating habits. A gradual approach is the healthiest way, and she recommends starting with the three meals. (Photo courtesy of Taichung Tzu Chi Hospital)

In addition, adequate water intake is also important. The daily intake is about body weight multiplied by 30 ml. For a person weighing 50 kg, at least 1500 ml of water should be consumed a day. Water should be used instead of sugary drinks to promote the movement of dietary fiber in the gastrointestinal tract and help excrete waste from the body. Eating five fruits and vegetables a day can increase fiber intake and satiety, and walking 10,000 steps a day can help you lose weight more effectively.

【Weight loss tips】:

If you want to increase your metabolic rate, there are some tips. Nutritionist Shi Shanling pointed out that B vitamins can increase the body's energy metabolism rate and can be obtained from grains, wheat germ, beans and milk. As for the "methylxanthine" in beverages such as sugar-free coffee and tea, it is a substance that can break down triglycerides into small oil droplets, but exercise must be maintained for a long time, otherwise the small oil droplets will resynthesize triglycerides.

What to do when you're really hungry? Fruits, lettuce, konjac, sugar-free jelly, seaweed and whole-wheat soda crackers are all good foods to satisfy your cravings and increase your sense of fullness.