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How can ability reduce abdomen, diet and exercise have fastidious

sihai.com: people often ask me about thin belly. The size of belly has a great relationship with people's health, but we must not achieve our goal by blindly dieting. It's better to find the right way to reduce belly through scientific diet and appropriate exercise.

1、 The belly looks fat, not necessarily fat

About belly fat, the subjective judgment of men and women may be very different. In the eyes of men, a fat beer belly is called a fat belly; However, in women's eyes, a slightly raised lower abdomen is a fat stomach. Yima Pingchuan even practiced a vest line to get a good figure.

Figure: fat belly in men's eyes

Figure: fat belly in women's eyes

Is there an objective criterion for whether the stomach is fat or not?

Of course.

Abdominal fat is highly correlated with waist circumference, so waist circumference is recognized as the simplest and most practical index to measure the degree of abdominal fat accumulation.

According to the standards formulated by the China Obesity working group, the male waist circumference is & Ge; 85CM, female waist ≥ 80cm can be determined as excessive abdominal fat accumulation, which is what we often call central obesity.

If you have a fat stomach, you can measure it. The standard method of measuring waist circumference is:

Stand with your feet 30 ~ 40 cm apart. Use a soft ruler with no elasticity and a minimum scale of 1 mm to wrap around the narrowest part of the waist in a horizontal direction close to the skin without pressing the skin. Measure the length of the waist circumference at the end of normal exhalation, and the reading is accurate to 1 mm.

The research findings cited in the guidelines for the prevention and control of overweight and obesity in Chinese adults (Trial Implementation):

1. Waist circumference of male and female respectively ≥ 85 cm and & Ge; At 80 cm, the prevalence of diabetes was 2 to 2.5 times that of those with normal waist circumference.

2. The detection rates of hypertriglyceridemia and "good cholesterol" in patients with excessive waist circumference were 2.5 times and 1.8 times higher than those with normal waist circumference, respectively.

3. Male waist circumference ≥ 85CM, female waist ≥ The prevalence of hypertension in patients with 85 cm and 80 cm was 2.3 times higher than that in patients with normal waist circumference.

Therefore, friends who lose weight have to lose well even if their weight is normal.

3、 How to reduce stomach?

Do flat support, sit ups, roll up, turn hula hoops? These sports focus on the waist and abdomen. Should the effect be good?

Not necessarily. These exercises seem to be mainly waist and abdomen moving. In fact, when moving, the whole body energy will be consumed, that is, there is no local fat reduction.

So even if you lose some fat during exercise, the fat will be evenly distributed all over the body, and the thin stomach will not be obvious; If you eat more than you consume, the fat on your stomach will not be reduced, but will rise.

To sum up: if you want to reduce your stomach, there is no exclusive exercise; As long as the intake is less than the consumption, the body fat will be reduced and the stomach will be reduced.

1. How?

The dietary guidelines for Chinese residents suggest that they take the initiative to do 6000 steps of fast walking every day, at least 5 days a week, with moderate intensity and 150 minutes in total. Specifically:

The speed of 1.6000 steps is about 5.4 ~ 6 km / h, the energy consumption is about 300 kcal, and it takes about 40 minutes to walk. The active movement here does not include 2000 steps of housework and professional activities. If these are included, you have to walk 8000 steps a day.

2. Fast walking is the most convenient aerobic exercise. It can also be changed to jogging, swimming, dancing, yoga, cycling, playing ball, etc.

3. It is recommended to combine aerobic exercise and resistance exercise for 5 days a week. For example, aerobic exercise for 3 days and resistance exercise for 2 days. Resistance exercise is best carried out every other day to avoid fatigue or damage caused by insufficient recovery.

4. Medium intensity means that you can speak easily during activities, but you can't sing smoothly; If measured by heart rate, the heart rate during exercise should reach 60% ~ 70% of the maximum heart rate to be called moderate intensity exercise, in which the maximum heart rate = 220 - age.

2. How?

When it comes to reducing fat and thin stomach, many friends may take it for granted that the effect of low-fat diet is the best, so they cook vegetables every day, and when they eat out, they will rinse the dishes with a little oil.

In fact, some studies have found that low-carbon diet is more conducive to reducing stomach than low-fat diet. The energy supply ratios of carbon water, fat and protein in the low-carbon group were 30%, 40% and 30% respectively, while the energy supply ratios of carbon water, fat and protein in the low-fat group were 55%, 30% and 20% respectively.