People with large waist circumference have shorter life span. Too much waist circumference not only means excessive subcutaneous fat, but more likely excessive visceral expenditure. Thick fat attached to the internal organs of the body will not only make the waist circumference protrude, but also induce various cardiovascular diseases, which is not conducive to health and life span.
How to reduce visceral fat scientifically and effectively? Several methods are worth learning:
01 First adjusting diet is the key.
Dietary management determines your calorie intake, which affects your figure and health. If you want to reduce visceral fat and control waist circumference, you should do the following in terms of diet:
1. Reasonably reduce calorie intake, replace high-oil, salt, and high-sugar processed foods with low-calorie, lightly processed foods, and reduce daily calorie intake by 400-500 calories compared to usual, so as to create a calorie gap and promote fat decomposition.
2. Eat more foods that help to scrape fat, such as cabbage, lettuce, cauliflower, kale, bitter melon, broccoli, tomatoes and other vegetables rich in dietary fiber. Dietary fiber will swell after absorbing water, thereby increasing satiety, controlling the intake of high-calorie foods, and promoting intestinal peristalsis, which helps to reduce visceral fat.
3. Choose complex carbohydrate staple foods, such as brown rice, corn, potatoes, sweet potatoes, and beans instead of refined staple foods such as rice, noodles, and steamed buns. Coarse grains take a long time to digest, which can control blood sugar and inhibit fat accumulation.
4. Drink more warm boiled water, and the amount of water you drink every day should not be less than 2L. For example: drink a glass of water on an empty stomach when you get up early to replenish water and wake up the body’s metabolism. A glass of water before meals can control the amount of food you eat, reduce calorie intake, and help lose weight.
02 Choose high-intensity interval training
If you want to reduce visceral fat, you must strengthen exercise, avoid sitting for a long time, and use your free time to move. It is recommended to choose high-intensity training, such as variable speed running, skipping rope, HIIT interval training, etc., each time only takes 20 minutes, which can quickly increase the heart rate, let the body enter the fat burning state, and avoid muscle loss. After training, the body can maintain a high metabolic level, continue to burn fat, and reduce visceral fat.
Although running can also effectively improve activity metabolism and reduce visceral fat, running is a medium-intensity training, and its fat burning and shaping efficiency is inferior to high-intensity training. Running can only rank second.
However, for novices without fitness experience, the threshold of running is relatively low and it is easier to stick to it. After having a certain athletic ability, try high-intensity training, which can maintain fat burning efficiency and quickly reduce visceral fat.
03 Time witnesses the transformation of body shape
A good figure is not a quick one, and weight loss cannot be completed in a short time. If we want to reduce visceral fat and lose excess subcutaneous fat, we need to choose the right method, quit the bad habit of gaining weight, and use enough patience to persist, so as to witness the transformation of body shape and gain a healthier body.
