10 chronic diseases from having Large amounts of abdominal fat (Visceral Fat)
Tips for reducing abdominal fat
Important causes of visceral fat In addition to eating too much food Another thing that is equally important. is not liking to exercise Don’t like to move your body It has also been found that sometimes people who eat less still have a chance of experiencing visceral fat.
However, these things will disappear just by taking care of our health. There are tips for reducing fat in a simple way as follows:
1 way to reduce abdominal fat With cardio exercise
Cardio exercise This type of exercise uses oxygen to burn energy from sugar and fat. Reduce body fat and helps reduce fat in the abdominal cavity And you should exercise at least 3-5 days a week, 30 minutes a day.
However, you should increase the level of intensity in your cardio exercise. By increasing the number of days or time to exercise. Or use a rhythmic pattern (Interval Training), which is a form of alternating heavy and light exercise, such as walking for 5 minutes, alternating with light running for 5 minutes. This method will reduce fat and burn more energy. Including jumping rope, aerobics, cycling, swimming, etc.
2 ways to reduce abdominal fat With weight training exercises
In addition to doing cardio exercise You should exercise with weight training (weight training), which is a muscle training exercise that relies on the force of weight from various equipment. To increase resistance (or maybe your own body weight) when adding resistance to your muscles on a regular basis It will cause the muscles to adapt. and stronger able to resist strong or various weights get better You should play every part, not focusing on just one part, whether it be your arms, shoulders, legs, buttocks, abdomen, by alternating play each day. Because we have more muscles. It will help increase our energy metabolism in another way.
By training your muscles at least 3 times a week, exercising every muscle in your body. The weight used should be able to lift approximately 12-15 times.
3 ways to reduce abdominal fat With food control using the IF – Intermittent Fasting method.
Doing IF or Intermittent Fasting involves losing weight by eating food for a period of time (Feeding) and allowing the body to stop accepting food for a period of time (Fasting). The most popular time is Eating food during 8 hours and fasting during 16 hours, also known as the IF 16/8 formula, is suitable for beginners in doing IF. It is useful in helping increase the body’s fat burning rate. Get 3.6-14%, helping to reduce visceral fat and blood fat well. without causing the muscles to decrease and also helps the immune system Memory and brain can also improve. But it may not be suitable for people with diabetes.
4 ways to reduce abdominal fat with other important factors
Start atGetting enough sleep Get a good night’s sleep. One study investigated the issue. It was found that people who slept 6-7 hours a day had less increased levels of visceral fat than those who slept 5 hours or less. They also had lower levels of visceral fat than those who slept more than 8 hours. Stress should be controlled. avoid cigarettes and alcoholic beverages
2024-02-15 06:02:00
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