People with a waist circumference of more than 90 cm may have excessive visceral fat . People with excessive visceral fat, easy-to-content Releases inflammatory factors, leading to chronic inflammation, Insulin Resistance, inducing Diabetes , Fatty liver .
How to get rid of visceral fat? You only need to fight these 5 methods to lower your waist circumference by 6-8cm:
Method 1: Eat enough one pound (500 g) of vegetables every day
A variety of different vegetables low in calories, Dietary fibres Abundance, can Enhance satiety and better control of caloric intake. Eating enough pounds of vegetables every day and rotating 3-4 different vegetables every day can speed up the timely discharge of waste, promote intestinal health, and reduce abdominal fat accumulation.
Note that vegetables with Saute with less oil/Cold/Steamed The main method is to reduce the amount of oil and salt, which is healthier and the heat can be better controlled.
Method 2: Drink enough 2 L of water every day
People with excessive visceral fat must abstain from drinks Alcohol , drink more water to avoid further accumulation of visceral fat. Adequate moisture intake helps lipolysis, transport and excretion, and also Suppress pseudohunger The appear.
Many times, you “want to eat” are actually a thirst signal, and sufficient water consumption can better control appetite and reduce the chance of overeating.
Recommendations: Drink about 8-10 glasses of water per day, supplement it for multiple time periods, you can Drink a glass of water before each meal (reduce excessive eating) and rehydrate in time after each exercise/sweat to avoid a lack of moisture in the body.
Method 3: 1000 per day Openjump
Jumping is highly effective whole body aerobic exercise , can be improved quickly Heart rate , burn body fat, the body will be in Superoxygen Consumption state, continuous consumption of calories, can be further reduced Visceral fat .
Insist on 1000 (about 10~15 minutes to complete) jacks and jumps every day, 100 each time, do 10 groups, each group is separated by 30 seconds~1 minute, equivalent to Moderate intensity aerobic for more than 30 minutes “fat-burning efficiency”. After holding on for a while, the waistline drops significantly and the physical fitness improves!
Method 4: One set of squat jumps the next day (explosive training)
Squat jumps are a type of high-intensity interval training (HIIT) that can efficiently stimulate the muscles of the whole body (especially the lower limbs and core) and greatly increase the metabolic rate for several hours.
Squat jumps are jump-style movements that activate the core muscle groups and help shape the waist-abdominal line, reducing “visceral fat visual obesity”. It is recommended to perform 20~30 squat jumps each time, repeating 4-5 groups, which can stimulate Muscles Growth, improve basal metabolic value, more efficient loss of visceral fat.
Method 5: Sleep enough for 8 hours a day
Modern people are used to staying up late, while people who often lack sleep (less than 6.5 hours), Cortisol Levels will rise, it will be easier to overeat, and the figure will be prone to gain weight quietly.
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