Post by account_disabled on Jan 2, 2024 4:35:17 GMT
One of the problems that bother many people's health and figure. It probably couldn't be avoided. "Belly fat" that causes us to have a bloated belly, feel uncomfortable, and wear unattractive clothes. Plus the figure doesn't look attractive. Plus, there are silent dangers that lurk without warning. That is the condition of fat accumulation in the abdominal cavity. Which is dangerous, leading to Metabolic Syndrome that can be unexpectedly harmful to health. Today, I would like to invite everyone to get to know this part of fat better. Including recommendations on how to change various lifestyles in daily life that are practical and safe. This will help you stay in shape and stay fit. Say goodbye to belly fat Along with brighter, stronger and happier health. The dangers of abdominal fat and how to measure your waist circumference Visceral Fat is excess fat that accumulates in the abdominal cavity. Sticks to various parts of our organs. Which, if accumulated in large amounts, may affect important organs in the body. Creates a risk of various health problems related to the cardiovascular system and NCDs or chronic non-communicable diseases such as diabetes, high blood pressure. Kidney disease, which is a complication from diabetes, etc. Moreover, in 2017,
here was a study by Keren Papier that studied the chances of having diabetes in Thai people. Interesting information found that if a BMI <20.75 is used as a comparison, it will be found that those with a BMI < 25 are 2 times more likely to have diabetes than those with a BMI <20.75 in men and up to 6 times more likely in women. Therefore, there is a proposal from statistical calculations that Currently, we use a normal BMI value of <23.0. To reduce the incidence of diabetes in Thai people, the normal value should be lowered to <22.0. Normally, measuring visceral fat to detect the risk of abdominal obesity is not an easy task. To measure accurately, a CT or MRI scan must be used. However WhatsApp Number List there is also a simple, commonly used method of measurement, including waist circumference. Women's waist circumference should be less than 80 centimeters and men's should be less than 90 centimeters. Burn fat with exercise Our abdominal area is divided into 2 parts. The outer part that can be seen with the naked eye is fat. Next inside is another layer of muscle that surrounds the abdominal cavity. If we want to reduce fat that sticks out in the abdomen We have to do 2 parts of the exercise. The first part is to remove the skin fat. Which must focus on burning accumulated fat throughout the body,
such as cardio training or Endurance Training, which is a leisurely exercise. or moderate intensity for at least 30-45 minutes, but if you want to burn fat quickly Let's exercise. High-Intensity Interval Training (HIIT) is a high-intensity interval training exercise. For example, running quickly and alternating walking. The advantage of HIIT is that fat disappears quickly. But it is not suitable for people with poor heart and joint systems. Because it is heavy exercise and may cause injury or harm to the heart system. The second part is to focus on the muscles 360 degrees around the torso. We need to tighten the muscles that surround the abdomen. Therefore, you must increase the strength and flexibility of your stomach, sides, and back muscles. Count calories in food and complete nutrition. Not only will exercise help reduce belly fat. But maintaining a proper diet is also important. Because in fact Fat accumulates not just in the abdominal area, but everywhere in the body. And when we have excess fat, it is caused by the body receiving more calories than it needs. The solution is to know and limit the number of calories in the food we eat each day. For example, Men may need approximately 1,800-2,500 kilocalories per day. Women may need approximately 1,500-2,000 kilocalories of energy per day. We have to keep an eye on whether we are consuming more calories than our body needs each day. You can know the number of calories in food by comparing the nutritional value table of Thai food. Prepared by Mahidol University For example, 100 grams of fried chicken with basil is equal to 188 kilocalories, or approximately 500-600 kilocalories per plate. What we should be careful.
here was a study by Keren Papier that studied the chances of having diabetes in Thai people. Interesting information found that if a BMI <20.75 is used as a comparison, it will be found that those with a BMI < 25 are 2 times more likely to have diabetes than those with a BMI <20.75 in men and up to 6 times more likely in women. Therefore, there is a proposal from statistical calculations that Currently, we use a normal BMI value of <23.0. To reduce the incidence of diabetes in Thai people, the normal value should be lowered to <22.0. Normally, measuring visceral fat to detect the risk of abdominal obesity is not an easy task. To measure accurately, a CT or MRI scan must be used. However WhatsApp Number List there is also a simple, commonly used method of measurement, including waist circumference. Women's waist circumference should be less than 80 centimeters and men's should be less than 90 centimeters. Burn fat with exercise Our abdominal area is divided into 2 parts. The outer part that can be seen with the naked eye is fat. Next inside is another layer of muscle that surrounds the abdominal cavity. If we want to reduce fat that sticks out in the abdomen We have to do 2 parts of the exercise. The first part is to remove the skin fat. Which must focus on burning accumulated fat throughout the body,
such as cardio training or Endurance Training, which is a leisurely exercise. or moderate intensity for at least 30-45 minutes, but if you want to burn fat quickly Let's exercise. High-Intensity Interval Training (HIIT) is a high-intensity interval training exercise. For example, running quickly and alternating walking. The advantage of HIIT is that fat disappears quickly. But it is not suitable for people with poor heart and joint systems. Because it is heavy exercise and may cause injury or harm to the heart system. The second part is to focus on the muscles 360 degrees around the torso. We need to tighten the muscles that surround the abdomen. Therefore, you must increase the strength and flexibility of your stomach, sides, and back muscles. Count calories in food and complete nutrition. Not only will exercise help reduce belly fat. But maintaining a proper diet is also important. Because in fact Fat accumulates not just in the abdominal area, but everywhere in the body. And when we have excess fat, it is caused by the body receiving more calories than it needs. The solution is to know and limit the number of calories in the food we eat each day. For example, Men may need approximately 1,800-2,500 kilocalories per day. Women may need approximately 1,500-2,000 kilocalories of energy per day. We have to keep an eye on whether we are consuming more calories than our body needs each day. You can know the number of calories in food by comparing the nutritional value table of Thai food. Prepared by Mahidol University For example, 100 grams of fried chicken with basil is equal to 188 kilocalories, or approximately 500-600 kilocalories per plate. What we should be careful.