Many people lose weight, staring at the numbers on the scales, and the loss of weight feels successful. In reality, however, there is a group of people who are not overweight, who don't look fat, but who have a stomach full of fats, who don't have large limbs, and who are only prominent in the abdomen. In this case, there is a high probability of high internal fat。
Inner fat, in short, piled in the abdominal cavity, covered in fat around organs such as liver, gastrointestinal, pancreas. Unlike fat under the arms and thighs, which are hidden inside the body, it is difficult to see the harm directly. A number of people were of normal weight, but the medical examination revealed fatty liver, mostly due to internal fat excesses。
The fat under the skin can be squeezed and the fat under the skin is invisible, but the effects on the body are greater. The persistence of excessive internal fat increases the body metabolic burden and increases the risk of chronic problems. Many have tried diets and various diet products, spent a lot of money, dropped their internal fat slowly and rebounded。
There are many complex and unsustainable ways of reducing lipids on the internet, requiring high-intensity campaigns and strict taboos, which are difficult for ordinary people to implement in the long term. What is shared today is not a magic bias, but a land-based approach to life, without expensive supplements, without having to go to the gym, to adjust daily eating, drinking water and eating habits, and to hold on to it, with a gradual decrease in internal fat。
It should be stated in advance that the reduction of the waist by 8 centimetres over 30 days is the result of individual changes that some people insist on. The basic mass, the initial waist, the degree of implementation vary from one person to another. There is no uniform standard answer to lipid reduction and no blind pursuit of fast and thinness, and a steady decline in security is at the core. The reduction of internal fat is a gradual process, and there is no shortcut for its complete elimination in a few days。
I. Distinguishing first: high internal fat, what signals the body will give
Many do not know if their own internal fat is above standard, do not have to come up and do a check, and the body releases some signals on a daily basis, allowing for simple self-control。
First, the stomach is strong, the stomach is big. The four limbs are not fat, only the drums are unattractive, the stomach is condensed, and it is difficult to take them back completely. Men with more than 90 centimetres and women with more than 85 centimetres must be alert to the possibility of high internal fat。
Second, he's tired, he doesn't do much work, he's tired during the day. There was enough sleep at night, and during the day he remained unconscious and wanted to lie down after eating. High internal fat can interfere with metabolism and lead to greater body fatigue。
Third, there's irregular defecation, frequent abdominal swelling. Ate a little something, it felt tummy swelling, slowly digested, and sometimes constipated and defecated. Fat accumulation squeezes the abdominal cavity and indirectly affects gastrointestinal creeping。
Fourth, the medical examination revealed abnormality in the indicators of fat liver and blubber. A large number of people are normal in weight and b overdetects light fatty liver, which is a typical signal of an excess of internal fat。
And here's the difference. The size of the stomach is equal to the size of the internal fat. Some are simply fatty under the skin and others are marked by gas and body problems. In order to be precise, the most appropriate method is hospital medical examination, which cannot be determined 100 per cent by its appearance alone。
A lot of people stepped on the pit: only aerobics sweating and eating completely unadjusted. Sport consumes a portion of the heat, turns around and eats high-oil, high-carbon-water food, ingests more than it consumes, and does not bring down any internal fat. Decreasing seven points depends on eating, three points on moving, and diet adjustment always comes first。
The three land-based approaches described below are all based on daily behavioural adjustments and can be implemented by ordinary human settlementsers without the need to buy diets and food。
Land approach i: re-orienting food to control calorie intake without diet
The first reaction of a lot of people who lose their fat is to eat less, cut their food directly and eat only a little. Short-term weight falls, but it is difficult to sustain hunger, and once food is back to normal, it bounces and the internal fat returns. Excessive diets also reduce basic metabolism, and subsequent loss of lipids becomes more difficult。
Instead of eating less, the core changes the order in which food is eaten. Without hunger, it can naturally reduce total caloric intake, stabilize blood sugar and reduce the accumulation of fat into the interior。
The correct order of eating: first the vegetables, then the proteins, then the staple food。
Operational details:
For every meal, a large part of the vegetables are eaten first, green leaves and melons are given priority, and they can be cooked, burnt white and mixed with less oil. Vegetable diets are abundant, and eating first takes up stomach space and increases the abdominal feeling。
Vegetables are finished and proteins are eaten. Eggs, shrimp, chicken breast, thin beef and tofu count. Protein has a strong abdominal feeling, slowing down hunger and avoiding fast eating snacks。
Finally, food such as rice, noodles, buns, etc. The staple food should not be completely broken, and many people who do not eat the staple food at all in order to lose their fat are vulnerable to fatigue, emotional distress and loss of hair, which is not conducive to long-term persistence. One-third to one-half reduction in staple foods is sufficient, and white flour can be mixed with a portion of coarse grains, with maize, oats and potatoes replacing a portion of fine rice flour。
Take an example of daily meals:
A meal, first a plate of cuisine, then a piece of fish or two eggs, and last half a bowl of rice。
There are a few practical details that must be noted。
First, slow down eating, chewing about 20 times, eating 15 to 20 minutes a meal. It takes time for the brain to receive a diarrhea signal, swallows it, eats it enough, doesn't get a signal, doesn't know it. A lot of people are obese because they eat too fast。
Second, quit eating soup. The rice is soft, food is not consciously fastening, sugar is rising fast and surplus sugar is more easily converted to internal fat。
Thirdly, dinner time should be as long as possible before 7:00 p. M. If it's late, not later than 8:00. At night, physical metabolism slows down, food is eaten too late, food goes to sleep before digestion, and excess energy is more easily accumulated in the interior. The main diet for dinner was reduced a little, and vegetables and proteins were the main components。
This method has the greatest advantage, not to starve, not to calculate complex calories, but to change the order of meals. But if you don't change the order, you can drink。
A lot of people insist on more than 20 days, and the biggest feeling is that they don't get hungry, and they don't want to eat sweet snacks in the afternoon, which is the change from the smoothness of their blood sugar。
Land option ii: daily “non-movement consumption” without running iron and specialized in internal fat consumption
When it comes to deflation, the first reaction of many people is to run, jump, and exercise one hour per day. In practice, working hours are very difficult, working hours are hard, working hours are difficult to maintain。
The internal fat is not the same as the subcutaneous fat, and it is highly sensitive to the consumption associated with daily activities. High-intensity sweating fitness is not necessarily necessary, and fragmentation of daily activities, i. E. Non-motion consumption, is also effective in consuming internal fat。
This is the second indigenous approach: to increase the volume of daily activities without pursuing deliberate fitness. Remember a simple criterion: the cumulative activity of 8,000 steps per day is not a one-time walk, divided all day。
What the fuck are you doing
Working in the morning, getting out of the car and walking at one stop; not sitting long enough, sitting for 50 minutes, getting up for three to five minutes, fetching water, going to the toilet and stretching simplely; not sitting down at lunch break and sleeping immediately, walking 10 to 15 minutes slowly downstairs; not lying on the couch brushing cell phone for 30 minutes at night。
There's no need to run. There's no need for sweat. There's no need to sweat. Speed criteria: normal speaking while walking, mild heat, no breathing。
A lot of people wonder, walk slowly, really lose their internal fat
It is mentioned in the medical-related curricula that the effect of the moderate intensity of daily movement on the reduction of internal fat is no less than that of short-term high-intensity movements for the sitting population. High-intensity movements, while consuming a high amount of heat, are difficult for ordinary people to sustain; fragmentation moves with low thresholds and easier long-term landings。
There are two faults to avoid。
Zone one: one-day steps will be completed once and for all. Take 8,000 steps at night and sit for 10 hours during the day. The effect is far less than disaggregating to full-time intermittent activity. Sitting for a long time, even at night, leaves, and internal fats tend to accumulate. The core is to reduce the number of sitting hours, not to walk by surprise。
Zone two: the number of steps is within control. Every day, 10,000 steps are taken, milk tea, barbecues and sweets are routinely eaten, and the intake of heat is greater than consumption, and the internal fat will not fall. Activity is consumption, diet is the source, and both are matched。
If physical conditions permit, simple force moves can be added two to three times a week. Stays deep at home and quiet against walls for 10 minutes each time. The muscle mass increases, the base metabolism increases, and even when it does not move, the body consumes more heat and prevents the internal fat from rebounding. Older people with bad knees don't have to do deep crouching. Priority is given to moving and protecting joints。
Iv. Earth iii: stop “invisible heat”, keep your sleep, and cut the nutrients of internal fat
Many people are not eating enough, their internal fats continue to fall, and problems arise from invisible heat and poor sleep. Snacks, beverages and nighttime are important pushers for the growth of internal fat. This third earth approach involves two key points: controlling invisible heat and adjusting sleep。
Let's start with invisible heat。
Many people are eating, but milk tea, sweet drinks, pastries, cookies, honeys, night and night. A cup of milk and tea is very hot and it goes on unexpectedly, amounting to an additional bowl of rice. And there's a lot of oil in the cooking, and the nuts are undetected。
Implementing simple rules:
1. All sugary beverages are stopped, milk tea, juice, coke are kept as low as possible, and only white and light water is used daily. Want a taste, put some lemon in the water, no sugar。
No dessert cookies after 3 p. M. Mouth moor can eat a small amount of cucumbers and little tomatoes。
3. There is a reduction in cooking oil, which can be controlled at home and is controlled by cooking within 25 grams per person per day. Don't eat red fever, fried oil, freshen up and boil。
4. Elimination of frequent evenings. It's hard to be hungry at night, not having barbecue noodles, having a glass of warm milk, or having an egg, and not having a heavy-carbon night。
Say sleep again。
Many ignore the relationship between sleep and internal fat. Long nights, with less than six hours of sleep per day, can change the body's endocrine, and two hormones can be disturbed: hunger hormones rise and people always want to eat high-heat food, and abdominal hormones decline, as they are not hungry and still want to eat. People who stay up late are more likely to prefer sweet-fried oils, and fats tend to pile in their own organs。
Many people control their diet during the day, spend the night brushing their cell phones, disrupting their endocrines and reducing their fat。
Practising sleep requires:
Sleep by 23 p. M., as far as possible, and is guaranteed about 7 hours a day. Don't roll around day and night. Put your phone down one hour before you go to sleep, don't brush short videos, light up and improve the quality of sleep。
It's not that it has to be long, it's okay to stay up, it's night and night. By adjusting sleep, you'll find the desire to eat less and the loss of lipid will be much smoother。
The above-mentioned three-terrestrial methods, food sequencing, increased daily activities, control of invisible heat and sleep, must be matched. Only one of them, with limited effect, combined would result in a steady decline in internal fat。
V. Decline in internal fat and what real signs are coming to your body
Carrying out for a certain period of time without staring at the weight scales, the body gives a signal of change。
First, the waist is slowly shrinking. The looseness of the waist of the pants, the strangulation of the pants in the past, and the looseness of the clothes are a clear sign of the drop in internal fat. Be careful not to go around daily, but only once a week in a fixed morning with an empty abdominal measure, which is frequent and prone to anxiety。
Second, after eating, it's no longer abdominal. Before eating, the stomach swelled, and now it's much more comfortable and more routine to defecate。
Thirdly, it's not easy to get sleepy during the day. After dinner, you don't get sleepy, you get better in the daytime。
Fourth, there's no more crazy desire for sweets. When the blood sugar is flat, it doesn't take hours to eat sweet snacks。
Remind you not to pursue speed. Inner fat drops, changes in the first week or two are not necessarily visible, and the body is adjusted internally to last three or four weeks before the sensory changes become apparent. Each person has a different basis, with a marked change in the waist and body weight, but an improvement in the internal fat has not allowed himself to use the standard rigidity of others。
Vi. Six of the most easily pedaled pits on the defamin road, with a lot of people losing their internal fat
Pit one: no food at all
It's hard to hold on to rice noodles, short-term weight loss, metabolism drops, irritation. Once the staple food is restored, the fat bounces fast. If the main diet is reduced rather than quit, the fine combination is safe。
Pit ii: reliance on fatty-reducing tea, oil-defeating products
Many of the products in the market, which are known as products dedicated to the elimination of internal fats, are gimmicks. Part of the product is dehydrated, reducing body moisture, not internal fat. Discontinuation of the immediate rebound and partial gastrointestinal damage. There are no special effects on internal fats and they can only be consumed slowly on the basis of heat gaps。
♪ bang, bang, bang, bang ♪
Sitting on the back can only exercise abdominal muscles, without partial loss of lipid. It's only tummy practice, and it can't be eliminated alone. Fat is consumed all over the body, not all thin。
Pit four: only vegetarian, no meat at all
Long term vegan protein ingestion, muscle loss and lower base metabolism. It's bad for internal fat metabolism. Preferable proteins such as fish shrimp, skinny meat and eggs must be eaten。
Pit 5: three days for fish and two days for tan
Hold on for a week, see that change is not visible and give up immediately. The accumulation of internal fats is not formed in a few days, and elimination also requires a cycle. Every once in a while, you don't have to deny yourself, so you can return to normal rhythm the next day, and don't just mess it up。
Pipe six: seeking quick results and hoping to be eliminated in 10 days
The fat of the internal organs has fallen rapidly, mostly by water loss. Real fat decomposition is limited, too fast to lose weight, and can hurt the body. A steady change in living habits is a lasting solution。
Seven, who should be extra careful not to lose sight of the wind. Lipid
First, the weight itself is light, it is thin, it is just abdominal gas, it is not deliberately lipid loss, and it is a priority to adjust the stomach。
Second, for people suffering from basic chronic diseases, gastrointestinal diseases and diabetes, it is recommended that the diet should not change its structure blindly, as recommended by the doctor, prior to adjustment of the diet。
Thirdly, the group of older and middle-aged persons should not seek a rapid reduction of their belts and step by step, giving priority to the protection of the heart and the safety of their joints. The movement is focused on moving and avoiding heavy loads。
High internal fat is essentially the result of long-term living habits. Obesity is not a single day, and naturally it cannot be solved once and for all in a few days. The essence of these three earthly methods is to correct the wrong lifestyle, create a mild caloric shortfall and allow the body to slowly metabolize excess internal fat。
Many people are always looking for magical ways to ignore the simplest daily habits. The changes in the body can be seen in the absence of expensive equipment, in the purchase of products, in the form of food, in the form of walking, in the form of sleep and in the form of easy work。
Nor is it necessary to be overly anxious, to be mildly obstinate, and to be adjusted through lifestyle, most people can improve. If it is already a severe fatty liver, the indicators are abnormal and must be subject to medical instructions, living adjustments as a complement and no substitute for medical intervention。
The loss of weight is never about short-term bursting, but whether healthy life can be maintained in the long term。
The topic: do you have a stomach but a low weight? Usually you try to improve your abdominal fat, and the comment section is welcome to share your experience. It is felt that content can be useful to draw attention to the continuous sharing of the healthy living goods of ordinary people。
