Lose Belly Fat Guide

Why Lose Belly Fat?

Abdominal obesity, excess stomach fat or simply belly fat, can be a disaster area for every individual. Abdominal obesity can hamper confidence, making a person conscious, which may reflect on social interactions.

It is a condition characterized by excessive accumulation of body fat and increased body weight.

Scientific studies have revealed that obesity is associated with negative effects on health and reduced life expectancy.

The National Institute for Health and Care Excellence (NICE) recommends the use of body mass index (BMI) to assess overweight and obese individuals. It advises the measurement of waist circumference to supplement this in individuals with a BMI under 35 kg/m2.

The following classification is advised by NICE:

• A BMI of 25-29.9 kg/m2 is overweight.

• A BMI of 30-34.9 kg/m2 is obese (Grade I).

• A BMI of 35-39.9 kg/m2 is obese (Grade II).

• A BMI of ≥40 kg/m2 is obese (Grade III) or morbidly obese, meaning that weight is a real and imminent threat to health.

Obesity is most often defined as a body mass index (BMI) above 30. High BMI is associated with increased risk of high blood pressure, lipid disorders, type 2 diabetes and cardiovascular disease.

However, the definition of BMI has several problems. It doesn’t account for different body frames, and it doesn’t differentiate between muscle and fat.

The terms central or abdominal obesity, or belly fat, describe fat accumulation in the upper part of the body.

Why Do We Accumulate Belly Fat?

Why do some individuals accumulate fat within the abdominal cavity while others don’t?

Age and gender clearly play a role.

Men are much more likely to accumulate fat in the upper body, whereas women often accumulate fat in the lower parts of the body, on the hips and thighs.

The best way to avoid abdominal obesity is by preventing it.

More than exercise, what you eat matters; a proper diet is a must if you want to stay away from abdominal obesity.

Follow some of these effective preventive measures that will help prevent abdominal obesity:

1. Drink lots of water throughout the day. Water is the best natural resource available to throw out waste.

2. Eat your food at your own time. Munch it thoroughly before swallowing it.

3. Limit consumption of carbonated water. Instead drink lemon water.

4. Say NO to sugary items.

5. Eat lots of fresh fruits and vegetables.

6. Eat small meals, and eat after every 3-4 hours.

7. Avoid late night eating.

8. Include at least 60 minutes of daily exercise in your life.

9. Get a proper 8-10 hours of sleep every night.

10. Include low fat dietary products like skimmed milk and low fat cheese and yoghurt.

11. Control hypertension.

12. Check your cholesterol level regularly.

13. Control your weight.

Physical activity is good for overall health and is especially important if you’re trying to lose weight. To begin losing weight, you will need to do moderate to vigorous exercise for more than three hours per week. Vigorous activity raises your heart rate significantly.

Be sure to check with your doctor before you begin any vigorous exercise programs.

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To your good health

为什么要减掉肚子上的脂肪？

腹型肥胖，过多的胃脂肪或只是腹部脂肪，可以为每一个人灾区。腹部肥胖会妨碍信任，使一个人有意识的，这可能对社会的交互反映。

它的特点是身体脂肪过度积累和增加体重的条件。

科学研究已揭示，肥胖对健康的负面影响，并减少寿命相关联。

美国国家卫生研究院和保健卓越（NICE）建议使用身体质量指数（BMI）来评估超重和肥胖者。它建议腰围的测定用的BMI在35公斤/米2的个人补充这一点。

下面的分类是由NICE建议：

•25-29.9千克/平方米的BMI是超重。

•的30-34.9千克体重指数/ m2为肥胖者（I级）。

•的35-39.9千克体重指数/ m2为肥胖（II级）。

•≥40的一公斤体重/ m2为肥胖者（Ⅲ级）或病态肥胖，即体重是健康的一个真正的和迫在眉睫的威胁。

肥胖是最经常定义如上30.高的BMI身体质量指数（BMI）与高血压的风险增加，脂质紊乱，2型糖尿病和心血管疾病有关。

然而，BMI的定义有几个问题。它没有考虑不同的身体帧，它没有肌肉和脂肪之间区分。

术语中央或腹部肥胖，或腹部脂肪，描述在身体的上半部分脂肪堆积。

为什么我们积累腹部脂肪？

为什么有些人在腹腔内堆积脂肪，而其他人没有？

年龄和性别显然发挥了作用。

男人更容易上身堆积脂肪，而女性往往在身体的下部堆积脂肪，在臀部和大腿。

避免腹部肥胖的最好方法是通过阻止。

不是锻炼更多，你吃什么的问题;适当的饮食是必须的，如果你想远离腹部肥胖了。

按照其中的一些有效的预防措施，这将有助于防止腹部肥胖：

1.多喝水全天。水是最好的自然资源扔出去浪费。

2.在你自己的时间吃你的饭。吞咽之前彻底咀嚼它。

碳酸水3.限制消费。相反，喝柠檬水。

4.说不含糖项目。

5，多吃新鲜水果和蔬菜。

6.少食多餐，每3-4小时后食用。

7.避免深夜进食。

8.包括至少60分钟的日常锻炼你的生活。

9.每天晚上找一个合适的8-10小时的睡眠。

10.包括低脂肪的饮食产品，如脱脂牛奶和低脂奶酪和酸奶。

11.控制高血压。

12.定期检查你的胆固醇水平。

13.控制你的体重。

体育锻炼有利于整体健康，如果你想减肥，就显得尤为重要。要开始减肥，你需要每周三个多小时做中等至剧烈运动。剧烈活动显著提高你的心脏速率。

请务必与您的医生检查你开始任何剧烈运动程序之前。

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