Abdominal obesity has a sharp increase in cardiovascular risk, how to lose weight?

Why not try these 5 result oriented tricks!

As the weather gets warmer, many people can no longer hide their swimming rings and belly. Among the excess body fat, the most important thing to lose is abdominal fat, not only because it is unsightly, but also because it is one of the most dangerous fats. This fat can directly cause cardiovascular, cerebrovascular, endocrine and metabolic diseases.

Not only do obese people have a lot of fat in their abdomen, even thin people will have fat on their lower abdomen. Abdominal fat is mainly visceral fat. When the calories eaten are greater than the calories consumed, the excess calories will be converted into fat and temporarily stored in the abdomen. However, the problem of modern people is that they consume too much calories for a long time, and they can only get in and can’t get out.

Not only do obese people have a lot of fat in their abdomen, even thin people will have fat on their lower abdomen. Abdominal fat is mainly visceral fat. When the calories eaten are greater than the calories consumed, the excess calories will be converted into fat and temporarily stored in the abdomen. However, the problem of modern people is that they consume too much calories for a long time, and they can only get in and can’t get out.

There is no targeted plan to lose belly fat, are we going to give up? In fact, fat reduction is systemic. We can reduce fat by adjusting our living habits, eating habits, and exercise styles to eliminate abdominal fat from a whole-body perspective.

Trick 1: Control your sleep time

Although the fat on the belly cannot be reduced in a targeted manner, it may increase in a targeted manner. For example, too short or too long sleep time can cause abdominal fat, especially abdominal visceral fat, to increase. The best sleep time is 6-8 hours, less than 6 hours or more than 8 hours is not suitable.

Tip 1: Control your sleep time Although the fat on the belly cannot be reduced in a targeted manner, it may increase in a targeted manner. For example, too short or too long sleep time can cause abdominal fat, especially abdominal visceral fat, to increase. The best sleep time is 6-8 hours, less than 6 hours or more than 8 hours is not suitable.

Here are some tips to sleep less:

  1. Give yourself time to wind down. The goal here is to train your body to fall asleep when you’re tired. …
  2. Prepare your bedroom
  3. Plan your dream as such you conquered the world (enjoy it)
  4. Train your body to fall asleep
  5. Turn off your electronic devices cell phone, television, and PC or laptop
  6. Limit alcohol consumption at night.
  7. Cooldown your bedroom.
  8. Avoid caffeine late in the day.
  9. Reduce noise.
  10. Stick to a routine.
  11. Don’t eat a heavy meal late at night.
  12. Take a warm bath.
  13. Try aromatherapy (Scented room)
  14. Make your habit to read a book in bed.
  15. Finally, jump out of bed when you wake up.
Control your sleep time
Control your sleep time

Trick 2: Don’t smoke

Smoking is not only bad for the lungs, but also bad for the stomach. It makes the fat more likely to run to the abdomen instead of staying on the buttocks and thighs. There are always people who excuse that quitting smoking will make you fatter and continue to smoke. In fact, smoking will prevent your belly and waist circumference from shrinking, or even getting bigger.

To quit smoking, you should change your lifestyle. Here are some tips:

  1. Make a plan to stop smoking.
  2. Be committed and think positively.
  3. Consider your food intake.
  4. Drink enough water and juices.
  5. Identify your craving time for cigarettes and make a 5-minute strategy.
  6. Get some stop smoking support.
  7. Be occupied and keep moving.
  8. Make friends who are not smokers.
  9. Eat Fruits and Veggies
Don’t smoke

Trick 3: Drink as much water as possible if you are thirsty

Alcohol or sugary drinks contain calories. More importantly, these drinks may cause you to eat more messy things, which is very detrimental to fat loss.

If you want to lose weight by drinking water, you need to multiply your weight by 40 as the basic amount of water you drink every day. Like a 60 kg person, you need to drink 2400 c.c. of water. On average, the human body can absorb about 200c.c. of water in 20 minutes, and the rate of ingesting water should not be faster than this, otherwise the effect will be less significant.

Simple tricks to drink water.

  1. Understand your fluid needs.
  2. Keep a reusable water bottle with you.
  3. Set your daily goal.
  4. Set reminders.
  5. Get a water filter.
  6. Replace other drinks with water.
  7. Flavor your water.
  8. Must drink 1 glass of water before each meal.
  9. Eat foods high in water like watermelon and Lettuce.
Drink as much water as possible
Drink as much water as possible

Trick 4: Weight training

Weight training may have a greater impact on abdominal fat than aerobic exercise. Statistical studies have found that middle-aged men who spend 20 minutes of retraining every day have less abdominal fat accumulation than middle-aged men who spend the same amount of time on aerobic exercise every day. Weight training is equally important for women, and don’t worry about becoming a muscular girl. It is difficult for girls to actually develop huge muscles due to hormones.

When doing aerobic exercises such as jogging or cycling, add anaerobic exercises such as fast sprints. Combining aerobic and anaerobic exercises, the fat loss effect will be better.

Weight training
Weight training

Trick 5: Keep your mood calm

Too much stress? Emotional anxiety? These are all obesity factors, but also increase the accumulation of abdominal visceral fat. It is very important to adopt healthy methods to reduce stress and to eliminate anxiety. Never use overeating and drinking to eliminate anxiety. It will only make you worry more and make it more difficult to eliminate abdominal fat.

Things you can do to relax your body and mind:

  1. Take slow and deep breaths.
  2. Try breathing exercises for relaxation.
  3. Soak in a warm bath. It’s really relaxing!
  4. Listen to your favorite and soothing music.
  5. Practice mindful meditation to focus your attention.
  6. Write your feelings.
  7. Use guided imagery to feel calm and relaxed.
  8. Get a back rub or get a massage.
  9. Do yoga, take exercises, or take a walk.
Keep your mood calm
Keep your mood calm

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