Are you a "puff person" with high body fat? Nutritionist Zhang Peirong: Don’t commit these five dangerous behaviors when losing body fat

Many people go hungry, eat less, and exercise hard every day just to get rid of body fat. However, they still see the fat in their body such as love handles, hippo buttocks, elephant legs, and tuna belly that cannot be eliminated. Why can't these fat tissues accumulated in the body be gotten rid of no matter what they do? In the 5914 calls for doctors in "The Doctor", one netizen asked: "Why can't I reduce my body fat?" What harm does body fat bring, and what are the reasons that lead to body fat accumulation? Let’s hear what nutritionist Zhang Peirong has to say.

Nutritionist Zhang Peirong said that the subcutaneous tissue and visceral tissue in the body contain fat. Moderate body fat has the function of storing heat, protecting internal organs, and keeping the body warm. Too much or too little body fat is not good for your health.

Are you one of those skinny "puff people" who are thin on the outside but plump on the inside?

Generally speaking, the normal body fat percentage of men is between 14 and 23%, and that of women is between 17 and 27%. If the body fat percentage of men under 30 is greater than 20%, and that of women is greater than 25%, it is considered to be above the standard. If the body fat percentage of men over 30 exceeds 25%, and that of women exceeds 30%, they are considered to have obesity problems.

As modern people are tempted by sweets, refined sugars and other foods, it is common to have excess body fat. There are also many "puff tribe" women who look slim but have more than 30% body fat.

As modern people are tempted by sweets, refined sugars and other foods, it is common to have excess body fat. There are also many "puff tribe" women who look slim but have more than 30% body fat.

There are two types of body fat: subcutaneous fat and visceral fat

Once body fat exceeds the standard, what harm will it cause to the body? Nutritionist Zhang Peirong pointed out that to analyze the impact of excessive body fat on the body, we must explore it from two perspectives: subcutaneous fat and visceral fat:

Type 1/Subcutaneous fat type:

As the name suggests, "subcutaneous fat" is mainly stored in subcutaneous tissue, and its main function is to maintain body temperature and store heat. Once there is too much subcutaneous fat, this fat likes to settle in the buttocks, abdomen, thighs and other parts, forming a soft Q waist fat ring, hippo buttocks, and elephant legs, which makes your figure out of shape and your lower body appear fat. Therefore, subcutaneous fat is known as the "pear-shaped" figure.

Due to their genetic makeup, women's fat is generally stored in the subcutaneous tissue. Therefore, if they eat a little more and exercise a little less, the signs of weight gain are easily seen at a glance. The main function of subcutaneous fat is to store calories, so it is often difficult to eliminate.

Type 2／Visceral fat type:

The main function of "visceral fat" is to protect and fix the internal organs; most of the visceral fat is stored in the abdomen. Since visceral fat is mainly stored in the body, it is often not visible from the outside unless professional equipment is used for detection. As a result, many people have the problem of "hidden obesity" due to excessive visceral fat without realizing it.

Due to innate genes and the fact that men have more opportunities to drink at social events, visceral fat obesity is more common in men. People of this type usually have a big belly, slender limbs, and a round body, hence the name "apple-shaped" figure.

Due to innate genes and the fact that men have more opportunities to drink at social events, visceral fat obesity is more common in men.

Visceral fat is very harmful and may lead to the risk of fatty liver, three highs, and myocardial infarction

If you don't pay enough attention to visceral fat, the harm it causes is more terrible than subcutaneous fat. First of all, too much visceral fat can cause you to have "fatty liver", which leads to poor liver function. In the long run, it will cause liver tissue fibrosis and may develop into irreversible situations such as cirrhosis and liver cancer.

Secondly, excessive visceral fat will increase the risk of metabolic diseases such as high blood pressure, high blood sugar, and high blood lipids; thirdly, visceral fat will also increase the chance of fatal myocardial infarction, cerebral stroke and other diseases. Therefore, it is very important to control visceral fat.

In fact, the only way to get rid of visceral fat is to control your diet and exercise. It is recommended to quit refined sugars and sugary drinks, eat more fiber-rich foods, and exercise regularly. Eliminating visceral fat is no longer an unattainable goal.

The only way to get rid of visceral fat is to control diet and exercise. It is recommended to quit refined sugars and sugary drinks, eat more fiber-rich foods, and exercise regularly.

Excessive body fat is harmful, quit these five dangerous behaviors

Nutritionist Zhang Peirong said that no matter whether you are obese due to "subcutaneous fat type" or "visceral fat type", as long as your body fat is too high, it will make you out of shape and cause a series of chronic diseases. The following are 5 dangerous behaviors that lead to excessive body fat. Remember to quit them immediately after reading!

Risk factor 1: Long working hours and overwork can easily lead to "overwork obesity"

When the human body is under great pressure or overworked, it will secrete stress-resistant hormones to quickly supply energy. However, if this continues for a long time, the secretion of stress-resistant hormones will become exhausted, making people feel hungry. As a result, many office workers will eat late-night snacks and high-sugar, high-calorie snacks to relieve stress after a whole day of fatigue. If you also sit for long periods of time at work during the day and lack of exercise, which slows down your metabolism, the excess calories will be converted into greasy fat accumulation, forming the "overwork obesity" that is common among modern people.

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Risk factor 2: Staying up late, lack of sleep, and "losing control of appetite"

Studies have shown that when the human body sleeps less, the appetite-suppressing "leptin" will decrease, while the appetite-stimulating "ghrelin" will increase. The loss of control of these two appetite-controlling hormones is the culprit that makes you eat too many calories. In addition, lack of sleep will increase the concentration of the stress hormone cortisol, making you want to relieve stress by eating and drinking, and your body fat will expand quickly like a balloon.

When the human body sleeps less, the appetite-suppressing "leptin" will decrease, while the appetite-stimulating "ghrelin" will increase. The loss of control of these two appetite-controlling hormones is the culprit that causes you to eat too many calories.

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Risk factor 3: Skipping breakfast and rewarding yourself with a hearty brunch

Many hard-working office workers always want to sleep in a little later on holidays to give themselves enough rest, and then reward themselves with a hearty brunch after getting up. However, nutritionist Zhang Peirong reminds us that if we choose a high-calorie, high-fat brunch containing French fries, rich cheese, bacon, ham, etc., the calories of these foods add up to a staggering amount, and we do not consume enough vegetables. Over time, we will find that our waistline and leg circumference are getting thicker, and it will take considerable effort to get rid of this fat.

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Risk factor 4: Dieting and not exercising to lose weight incorrectly, be careful of high body fat

When you diet, eat less but don't exercise to lose weight, although your weight will drop rapidly at first, what you lose is often precious muscle tissue. When the body adapts to the current calorie intake, once the normal food intake is restored, the excess calories will immediately be stored in the body. Not only will the weight return quickly, but the increase is all in fat tissue, and you may even become fatter than before!

Risk factor 5: Too lazy to exercise, your metabolism will drop, don’t blame the fat for clinging to you

Don't think that you can maintain normal body fat by not exercising and just controlling your calorie intake. In fact, the human body's metabolism will gradually decline with age, and the muscle tissue in the body will begin to atrophy due to disuse. When your appetite is still the same as when you were young, but your metabolic capacity and the amount of muscle that can consume more calories have decreased, the calorie intake at this time is greater than the expenditure, and the excess calories will turn into fat tissue that stays on your body all the time.

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