How to lose visceral fat?

Internal organs are important organs of the human body and determine many of a person's behaviors. Excessive accumulation of fat will affect physical health and must be dealt with actively. Experts say that exercising moderately, eating a healthy diet, and getting enough sleep are good methods. In addition, abdominal breathing is also the best choice.

1. Exercise moderately

Because to some extent, fat itself is stored adaptively by the body due to long-term inactivity, so in order to lose fat, you naturally have to exercise.

When the body consumes a lot of energy, it burns all kinds of fat at the same time, including visceral fat and subcutaneous fat. Simple strength training can help reduce subcutaneous fat, while aerobic exercise can effectively burn visceral fat. According to research, 30 minutes of moderate-intensity aerobic exercise four times a week can effectively consume subcutaneous fat and visceral fat.

For most people, activities such as jogging are ideal, while for obese people and the elderly, brisk walking is also a good choice. Of course, the most important thing is not the exercise itself, but persistence.

2. Healthy diet

Controlling your mouth does not mean not eating, but learning how to eat scientifically and rationally, and eating with discretion.

Reduce carbohydrate intake appropriately, avoid excessive intake of carbohydrate foods that lead to excessive sugar absorption, try to avoid drinking sugary drinks and foods containing large amounts of saturated fat (peanuts, cheese, cottage cheese).

Use olive oil or tea oil instead of traditional cooking oil.

Eat more fruits, vegetables and "whole grains" because the rich dietary fiber can facilitate excretion, absorb harmful substances and excess cholesterol and excrete them out of the body. Of course, you must eat everything in moderation, otherwise too much is as bad as too little.

3. Sufficient and appropriate sleep

Poor sleeping habits can increase your risk of fat accumulation. A good night's sleep helps your body maintain healthy fat levels. Long-term sleep of less than 5 hours or more than 8.5 hours may increase visceral fat content.

4. Stress Management

Accumulating fat is also the body's way of responding to the various social stressors it encounters in life. Managing stress means learning to coexist with stress and managing your own stress response. For example, you can relieve stress by chatting with family and friends, meditating, or participating in sports.

In addition, quitting smoking, controlling drinking, and developing reasonable lifestyle habits can better help you control fat storage in your body.

5. Abdominal breathing is the only choice

In addition to the "dynamic" method, the "static" method also has its own unique features. Abdominal breathing can not only fully exert the functions of heart and lung cells, increase lung capacity, and strengthen heart function, but also has important significance for eliminating abdominal fat, removing abdominal waste, improving abdominal blood circulation, and promoting the vital activities of abdominal and pelvic organs.