1. Reduce carbohydrate intake appropriately. Excessive intake of carbohydrate-containing foods will cause excessive sugar to be metabolized, causing visceral fat to accumulate in the abdominal cavity.

Choose low-calorie, high-quality carbohydrate ingredients and keep the ratio of intake in three meals at 5:3:2. This is the golden ratio that is more conducive to digestion and metabolism.

2. Intake of more fiber food fiber can make excretion smooth, absorb harmful substances and excess cholesterol, and excrete them from the body.

Ingredients rich in dietary fiber include mung beans, tomatoes, grapefruit, etc. You can eat more in your diet.

In addition, there are some ingredients that can help eliminate visceral fat, so don’t miss them.

3. Maintain an appropriate amount of aerobic exercise. Aerobic exercise such as swimming, jogging, brisk walking, and aerobics are all very helpful in reducing visceral fat.

For office workers, brisk walking for 25 minutes a day can increase the hormone content of body fat. Brisk walking consumes 47% more visceral fat than slow walking.

But the rhythm of brisk walking is very important. Adjust the pace of brisk walking according to your own ability and enjoy the exercise comfortably, so that the body can fully absorb the atmosphere and fully burn visceral fat.

4. Develop good living habits: Love eating late night snacks, being fond of meat, eating dinner too late, staying up late with poor sleep quality, and being addicted to alcohol? These bad living habits are important causes of visceral fat accumulation.

If you consume too many calories before going to bed, the excess calories cannot be consumed, which will naturally lead to fat accumulation.

Staying up late or sleeping too little will lead to an imbalance of melatonin secretion in the body, which will also affect the body's natural heat consumption.

Going to bed early and getting up early, eating at regular intervals, and eating a balanced diet can not only help reduce visceral fat, but also make the body healthier.

5. Keep defecation smooth. People with high visceral fat content usually suffer from constipation.

Long-term constipation, when toxins in the body cannot be discharged normally, will naturally cause stagnation and bring burden to the body.

Poor circulation also affects the decomposition of visceral fat, so maintaining smooth bowel movements and regular detoxification are also beneficial to losing excess visceral fat.

/iknow-pic.cdn.bcebos.com/7acb0a46f21fbe094de5e46e66600c338744ad14"target="_blank"title=""class="ikqb_img_alink">/iknow-pic.cdn.bcebos.com/7acb0a46f21fbe094de5e46e66600c3387 44ad14?x-bce-process=image%2Fresize

%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto"esrc="/7acb0a46f21fbe094de5e46e66600c338744ad14"/>Extended information: Visceral fat is a type of human fat.

It is different from subcutaneous fat (which is what we usually know as the "fat" that can be touched on the body). It surrounds human organs and mainly exists in the abdominal cavity.

Visceral fat plays a huge role in our health.

Harm of visceral fat: 1. Infertility When visceral fat enters the digestive system, it can cause damage to the liver and other organs, cause fatty liver, disrupt metabolism, and cause type 2 diabetes and infertility.

Not only that, visceral fat can also increase the risk of cardiovascular disease, cause arterial inflammation, and even easily lead to depression.

Visceral fat may also cause cancer.

Cancer Research UK estimates that the incidence of colon cancer is 25% higher in overweight men and 50% higher in obese men.

2. Heart disease Visceral fat will make it difficult to discharge toxins from the body normally.

It also produces a variety of chemicals that are closely related to heart disease.

Obesity can also lead to heart enlargement, which in turn makes the heart pump less efficiently, leading to shortness of breath and fatigue.

3. Shortness of breath Obese people find it more difficult to breathe, because when people lie down, any fat in the abdomen will compress the lungs, causing obese people to feel short of breath when lying down.

The harder it is to breathe, the more likely it is that insufficient oxygen is delivered to the blood stream, which can lead to general fatigue, compromised immunity, and even high blood pressure.

The World Health Organization pointed out in its report on the weight loss concepts of obese people in various countries around the world that 91% of women who care about their family's health are eager to help their families or themselves lose the terrible fat. However, in the process of losing fat, they only focus on losing "subcutaneous fat"

, and ignore "visceral fat."

Reference:/baike.baidu.com/item/%E5%86%85%E8%84%8F%E8%84%82%E8%82%AA#2"target="_blank"title="Visceral fat-

Baidu Encyclopedia">Visceral fat-Baidu Encyclopedia