Men have thick waistlines that are the most dangerous thing for men. What are the ways to reduce their stomachs?
Abdominal obesity is a prominent feature of men's obesity, and it is also the most fatal form of obesity. Abdominal obesity is also called central obesity. This kind of obesity not only accumulates too much fat under the skin, but more importantly, accumulates in the internal organs, which can easily induce metabolic diseases such as diabetes and cardiovascular diseases. The international comprehensive criterion used to judge a person's fat and thin is BMI. However, BMI only determines a person's overall obesity level and does not reflect the accumulation of visceral fat. Therefore, the World Health Organization uses waist circumference and waist-to-hip ratio as a criterion for judging the accumulation of visceral fat. It stipulates that when waist circumference is ≥102cm for men and ≥88 cm for women, or waist/hip circumference: male>1.0 and female>0.9, visceral obesity is regarded as central obesity or abdominal obesity.
Measurement method of abdominal obesity
Tool: Inelastic tape measure
Measurement position: navel level
Measurement method: Wear a tight-fitting thin top or bare belly to test, and measure at the end of exhalation. When measuring the hip circumference, place the tape measure on the maximum circumference of the hip. Measurement data should be accurate to millimeters. After completing the test, divide the waist circumference data by the hip circumference data to obtain the waist-to-hip ratio.
3 main causes of abdominal obesity in men
1. overeating
The root cause of obesity is that the number of calories consumed exceeds the number of calories consumed. If you eat binge and don't exercise regularly, the calories you consume will not be able to consume and will turn into fat and accumulate in your body. The abdomen is the location of the digestive system, and the fat layer is inherently thick, so it is naturally easy to get fat.
2. Decreased metabolic rate
In fact, many people develop obesity problems mainly starting in middle age. This is mainly because as people get older or the amount of exercise decreases, people's metabolic energy will decrease. As soon as the metabolic rate drops, people easily gain weight. The part of the human body that is most prone to obesity is the abdomen.
3. Can't afford to sit for a long time
Sitting down immediately after a meal and not being able to sit for a long time will affect blood circulation, circulation is poor, metabolism is poor, and people will become paunchy in the long run.
Ways for men to reduce belly
1. Eat regularly, three meals a day
Men socialize a lot and often "get" extra meals, which is an important reason for men to get fat. To lose weight, male friends should eat out less and socialize less. If you can't avoid socializing, order more healthy, low-calorie dishes when ordering and control the amount of food you eat. The most important thing is to drink less.
2. ensure adequate sleep
Frequent staying up late and working overtime will not only make people age prematurely, but also make people obese. Lack of sleep secretes "leptin" makes you prone to hunger at night. However, when night activity is reduced, the calories intake is difficult to consume, and it will accumulate and turn into fat.
3. Stand after dinner
Don't rush to sit down and rest after a meal. You can stand against the wall for about 15 minutes. When standing, keep your chest high and your abdomen thin, and use abdominal breathing to help digestion and avoid abdominal obesity.
4. stick to exercise
Basic whole-body aerobic exercise, such as running and cycling, can help reduce body fat. In addition to adhering to these aerobic exercises, men can also do some abdominal strength training, such as abdominal curling, plate support, etc. to build muscles.