Hello, everyone, I am Gu Chuanling. I have been engaged in nutrition science popularization and practical work for 8 years since I graduated from the Master of Nutrition. I became the first batch of registered nutritionists in 2017 and won the Microblog Health Celebration Award in 2018.
My focus is on female nutrition and health. Many female friends who pay attention to my WeChat public number have become thinner and more beautiful according to my recipe. This is exactly what I hope. Accompany female friends to form a scientific lifestyle, become thinner, more beautiful and more healthy.
Today, let’s talk about belly reduction.
Friends often ask me for help: My weight is within the normal range, that is, my stomach looks fat. How can I lose it?
Is your stomach really fat
Only after measuring can we know
Regarding fat belly, the subjective judgment of men and women is very different. In men’s eyes, a large circle of beer belly is called fat belly. However, in women’s eyes, a slightly protruding lower abdomen is considered a fat belly.
Is there an objective criterion for whether the belly is fat or not?
Of course there is.
Waist circumference is currently recognized as the simplest and most practical indicator to measure the degree of abdominal fat accumulation.
According to the standards formulated by the China Obesity Working Group, men’s waist circumference ≥ 85 cm and women’s waist circumference ≥ 80 cm can be determined as excessive abdominal fat accumulation, that is, central obesity.
If you have a fat belly, you will know by measuring it.
The standard method for measuring waist circumference is:
Stand with your feet separated by 30 ~ 40cm, use a soft ruler with no elasticity and a minimum scale of 1mm to circle along the natural narrowest part of the waist, cling horizontally without pressing the skin, and measure the length of the waist circumference at the end of normal exhalation, with the reading accurate to 1mm.
Fat belly must be reduced.
Even if the weight is normal, that is, BMI is within the normal range of 18.5 ~ 23.9, if the waist circumference exceeds the standard, you must lose weight well.
Why?
[The longer the belt, the earlier you die] This statement is not exaggerated at all. Let’s look at the data together.
Guidelines for Prevention and Control of Overweight and Obesity in Chinese Adults (Trial)
Photo Source: Provided by Author
According to the above table, whether overweight, obesity or normal weight, the risk of various chronic diseases will increase as long as waist circumference increases.
Studies cited in < < Guidelines for the Prevention and Control of Overweight and Obesity in Chinese Adults (Trial) > > found that those with waist circumference exceeding the standard:
- The prevalence rate of diabetes is 2 ~ 2.5 times that of patients with normal waist circumference. The prevalence rate of hypertension is 2.3 times that of normal waist circumference. The detection rate of hypertriglyceridemia is 2.5 times that of patients with normal waist circumference. The detection rate of [good cholesterol] reduction is 1.8 times that of normal waist circumference.
Therefore, friends with fat stomachs have to lose weight even if they are normal.
How to move to reduce belly?
Do flat support, sit-ups, abdominal roll-ups, hula hoops… These exercises focus on the waist and abdomen, should the effect be good?
Not necessarily.
These exercises seem to be mainly about the waist and abdomen moving. In fact, the whole body fat will be consumed when moving. That is to say, there is no local fat reduction. Shut up and keep your legs open. The whole body fat will be reduced and the stomach will also be reduced.
Let’s see how to take your legs first.
The dietary guidelines for Chinese residents suggest that they take the initiative to do exercises equivalent to 6,000 steps a day, at least 5 days a week, with moderate intensity and a total of 150 minutes.
It doesn’t matter if you don’t understand, you can refer to the following:
1. The speed of 6000 steps is about 5.4 ~ 6 km/h, the energy consumption is about 300 kilocalories, and it takes about 40 minutes to walk. The active exercise here does not include 2000 steps for housework and professional activities. If these are included, a total of 8000 steps are required to walk fast in 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. Aerobic exercise and resistance exercise (such as push-ups, pull-ups, dumbbells and other equipment training) are recommended for exercise 5 days a week. Combined, such as aerobic exercise for 3 days and resistance for 2 days, of which resistance exercise is best carried out every other day to avoid fatigue or injury caused by insufficient recovery.
4. Moderate intensity refers to the ability to speak easily but not sing smoothly during activities. If measured by the heart rate, the heart rate during exercise must reach 60% ~ 70% of the maximum heart rate (maximum heart rate = 220-age) before it can be called moderate intensity exercise.
How to eat belly reduction?
When it comes to fat reduction in thin belly, many friends may take it for granted that a low-fat diet has the best effect, so they cook dishes in water every day and rinse dishes with a little oil when eating out…
In fact, some studies have found that a low-carbon diet is more conducive to reducing stomachs than a low-fat diet.
According to the energy supply ratio of the three major nutrients in the study, Mr. Gu gave everyone a 1500 kilocalorie fat-reducing diet.