1. What is visceral fat? In fact, fat can be divided into subcutaneous fat, visceral fat and subcutaneous fat according to different distribution parts. We can see it clearly, but it is not very harmful to health. Although it will make you ugly and fat, it will do us far less harm.
Excessive visceral fat will accumulate around our internal organs, which is very harmful to the operation of our internal organs and our health. Of course, too little visceral fat is not enough, because visceral fat is also reduced to a certain degree of cushioning and shock absorption to protect the internal organs.
2. How do you know that you don't have much visceral fat? This can actually be measured by instruments. For example, some body fat scales can measure your visceral fat level. Generally, the visceral fat level is between 4 and 6, and it is higher when it exceeds 8 and 9. Pay special attention to losing weight.
In fact, there is another index called visceral fat area, which can't be measured by general instruments, but is generally measured by human body composition analysis instruments. This index is between 40 and 60. If it exceeds 120, it can basically be concluded that there is a risk of mild fatty liver. Because I have seen many cases, as long as the visceral fat area exceeds 120, most patients will have fatty liver.
3, how to reduce visceral fat as soon as possible, in fact, this problem is very simple, starting with diet and exercise, let's talk about diet first.
3. 1, diet
Since it is the fastest way to reduce visceral fat, a high-protein diet is definitely the most suitable. As the name implies, a high-protein diet is to increase the basic metabolism of human body, improve satiety, promote fat burning and achieve the purpose of losing weight by ingesting a lot of high-quality protein.
Specifically, we can eat like this:
In the morning, 30 grams of protein powder, 2~3 egg whites, an apple, a cucumber, a cup of yogurt mixed with linseed oil, 1 calcium and magnesium tablets, and various vitamins.
At noon, 20 grams of protein powder, 200 grams of lean beef, a tomato, a banana, 1 calcium magnesium tablets.
In the evening, 20g protein powder, boiled fish 150g, cucumber 1~2. This is the prototype of a high-protein diet. The essence of high-protein diet is high-protein and low-carbon hydrate, so if you want to lose visceral fat as quickly as possible, you can skip the staple food at 1 month.
3.2 Sports
In fact, I have nothing to say about sports, because I mainly do nutrition, and I don't know much about sports, so I can only give some simple suggestions.
Exercise should be gradual and regular. If you run, don't run every day. It is enough for beginners to run 3-5 times a week, and at the same time, you should have enough oxygen, 130 heart rate and more than 40 minutes.
If you do anaerobic exercise, try to give priority to push-ups and squats. Push-ups start 30 to 50 times a day. Don't overdo it, the human body can't stand it. Don't squat more than 30 times a day for the first three months, and then slowly add it when the human body gets used to it.
Through this diet and exercise, your visceral fat will drop rapidly. However, I suggest that this diet should not be used for a long time. Still need someone to guide. One month is enough.