"Because of visceral fat inflammation"... 3 worst eating habits damaging your body! 4 ways to reduce visceral fat!

Everyone knows that visceral fat is more dangerous, right?

I need to manage visceral fat well.

There are cases where the pancreatic cancer surgery was planned to be performed with robotic surgery but was changed to open surgery due to visceral fat during the operation.

It wasn't like I had a lot of space.

Even if abdominal obesity doesn't seem severe, visceral fat can be serious!!!

 

Sharing the 3 worst eating habits that increase internal fat and damage your body~

 

1. I like sweets, fast food, and snacks!

2. "I really like sitting on the sofa" - The longer I sit!!

3. Enjoy eating meat, fatty foods, and carbohydrates!

 

Then~ I should also share ways to reduce visceral fat, right?

 

1. Consume dietary fiber before meals - eat raw vegetables, vegetables, or even seasoned greens first!

2. Importance of protein intake!! Eat lean meat with fat removed, skinless chicken, and eggs!

3. Snack on nuts instead of cookies!

4. Essential aerobic exercises (brisk walking, jogging, cycling) - especially doing physical activity in between after dinner (don't sit still!!!)

 

 

Visceral fat is more dangerous than subcutaneous fat.

 

It is good to eat raw vegetables rich in dietary fiber that reduce triglycerides and cholesterol in the body before meals. They give a feeling of fullness, allowing you to eat less rice, noodles, etc. [Photo=Clipart Korea]

 

What is the meaning of visceral fat? It is easy to understand if you think of abdominal obesity or belly fat. It refers to the fat that exists around the internal organs in the abdomen. It is a condition where a lot of fat accumulates in the connecting areas between the internal organs inside the abdominal cavity. Unlike subcutaneous fat that accumulates under the skin, visceral fat causes inflammation and is a cause of various diseases such as metabolic syndrome. Let's review habits to reduce visceral fat.

I have a lot of visceral fat... more dangerous than subcutaneous fat.

If you see belly fat, measure your waist circumference. Abdominal obesity is defined as a waist circumference of 35.4 inches (90 cm) or more for men and 33.5 inches (85 cm) or more for women, based on Korean standards. This suggests a significant accumulation of visceral fat. It looks unattractive and, more importantly, increases health risks. Excessive accumulation of visceral fat can lead to metabolic syndrome, which includes high blood pressure, diabetes, and hyperlipidemia all at once. If your belly fat is too thick, it is more dangerous than subcutaneous fat.

Sweet foods, fast food, snacks... "I love sitting on the sofa too much"

The causes of visceral fat accumulation can be easily estimated. Enjoying foods high in saturated fats and sugars, and spending long periods sitting, inevitably leads to belly fat. Preferring fast food and instant meals, and excessively consuming fatty meats and carbohydrate-rich foods, contribute to abdominal obesity. Calories accumulate inside the body, and if they are not burned through physical activity, fat gathers around the internal organs. Poor eating habits, lack of exercise, as well as smoking, alcohol consumption, and stress also have an impact.

Changing your eating habits reduces visceral fat... Instead of snacks when you're hungry, try nuts.

Losing belly fat can bring about many changes through diet control and exercise alone. The first step is to reduce the intake of high-calorie instant foods listed above. It is recommended to eat raw vegetables rich in dietary fiber that help reduce triglycerides and cholesterol in the body before meals. This gives a feeling of fullness, allowing you to eat less rice, noodles, etc. Consuming protein-rich foods is also important. Lean meats with fat removed, skinless chicken, and eggs are good options. When feeling hungry in the afternoon, eating a handful of nuts instead of snacks is good for the blood vessels and can help you eat less at dinner.

Aerobic exercise is good... light physical activity after dinner.

To reduce visceral fat, aerobic exercise that efficiently takes in oxygen and burns triglycerides is effective. Walking quickly, jogging, or cycling for more than 30 minutes a day, about five times a week, can be very helpful. Doing strength training 2 to 3 times a week is even better. Most importantly, you should reduce the amount of time spent sitting in daily life. After dinner, it is good to get up from the sofa and increase physical activity by walking around the living room or repeatedly lifting your heels.