Pay attention to the beer belly and don't let your health be a red light

Pay attention to the beer belly and don't let your health be a red light

The dangers of a beer belly

Pay attention to beer belly and don't let your health be a red light. The hazards of beer belly If it is said that the probability of obesity in the whole body is higher after middle age, abdominal obesity (beer belly) increases with age. Abdominal obesity has attracted the attention of the World Health Organization, because many countries have entered the aging society...

Pay attention to the beer belly and don't let your health be a red light

If the probability of body obesity is higher after middle age, abdominal obesity (beer belly) increases with age. Abdominal obesity has attracted the attention of the World Health Organization, because many countries have entered an aging society. If abdominal obesity is not paid attention to, beer belly is likely to become one of the most dangerous killers affecting health.

Abdominal obesity is one of the main factors of accelerated aging. It has been proven that more than 15 deadly diseases are directly related to abdominal obesity, including coronary heart disease, myocardial infarction, cerebral embolism, breast cancer, liver and kidney failure, etc. Previous studies have shown that men with "beer bellies" are 8 times more likely to develop high blood pressure, 5 times more likely to develop coronary heart disease, 7 times more likely to develop diabetes, and 7 times more likely to suffer from cerebral hemorrhage and cerebral infarction than normal men. And other diseases are also very common in "beer belly" men.

In order to eliminate the "beer belly", we need to work together in many ways:

1. Exercise at least 30 minutes a day

Japanese medical experts have formulated a set of exercises that can be done anytime and anywhere, which has a good effect on eliminating "beer belly". One is to hold your elbows with both hands and stand with your legs together; the other is to take less elevators and go upstairs on foot; the third is to do things that can be done standing up, such as waiting for someone, making phone calls, reading newspapers, wearing shoes and socks, etc. . When standing on tiptoe, put the body in a more tense state. Experts also suggest that to lose belly fat, it is best to strengthen the abdominal exercise while strengthening the whole body exercise.

2. Eat three meals a day: breakfast and lunch should not be ignored

If you skip lunch, you're likely to come home hungry and feast on the dinner table. Snack less: Only carry low-fat, low-energy snacks or snacks such as fruits, vegetables, crackers, etc.

3. Put a bottle of water on your desk

Drink water frequently throughout the day. When you have a craving for something sweet, drink a glass of water and the craving will disappear in no time. Don't let stress prompt you to eat more: Instead of picking up food when you're stressed, go for a walk. Physical activity is more conducive to relieving mental stress than eating.

4. Pay attention to alcohol consumption

Alcohol is high in energy, it can prevent the consumption of body fat, but also reduce willpower. If you want to drink some alcohol, it's best mixed with soda. Drink plenty of water and low-energy drinks.

Seven simple ways to avoid male beer belly

1. Start with 10 push-ups

"Exercise is a quick and effective pressure-relief valve. It tricks your body into thinking you're getting rid of the stress," says the expert. "Exercise increases blood circulation in the body, transports cortisol to the kidneys, and excretes it out of the body. "When the pressure is high, you can do 10 push-ups to relieve the tense nerves. If doing push-ups is not realistic, simple stretching and walking can also help cortisol metabolism. Studies have confirmed that walking 3 times a week for 18 minutes each time can quickly reduce the secretion of cortisol hormone by 15%.

2. Eat slowly, taste lightly

Experts say that in a high-pressure environment, it is easy for people to eat and drink to relieve tension. Therefore, when you feel stressed, you must slow down the speed of eating, eat slowly, taste lightly, and experience the feeling of fullness carefully, which can reduce the level of cortisol secretion, thereby reducing the amount of food you eat and preventing stress from transforming For belly fat.

3. Stop Strict Dieting

It may sound ironic, but research has shown that sustained dieting increases cortisol levels by 18%. In addition, when the secretion of cortisol is unbalanced, the blood sugar level will also be disordered, first increasing rapidly, and then falling vertically - because blood sugar is the main fuel of the brain, once the blood sugar level of the brain decreases, the self-control will also decline rapidly, and people Your willpower will also become weak, and the direct result is that your personality will become irritable and your appetite will increase.

4. Give yourself some "sweetness"

When stress makes you crave sweets, it's better to eat a little. "When cortisol levels are elevated, proper gratification can keep it low and keep it from getting out of control," Epel said. Since people tend to crave sweets when they're stressed, "breaking off a small bar of chocolate will make you feel better, but don't indulge yourself in swallowing a whole bar."

5. Cut out the caffeine

When caffeine and stress are combined, cortisol levels rise faster than when stress is alone. A study by the University of Oklahoma confirmed that drinking 2, 5-3 cups of coffee will increase cortisol levels by 25% under mild stress conditions, and it will take 3 hours for such high cortisol levels to drop. down. When caffeine intake reached 600 mg a day (approximately equal to 6 cups of java coffee), cortisol levels increased by 30% and remained high throughout the day. Since high cortisol levels can lead to increased appetite, it's time for those with stress syndrome to consider cutting out caffeinated beverages.

6. Breakfast is nutritious and healthy all day long

Experts say deficiencies in B vitamins, vitamin C, calcium and magnesium can raise cortisol levels. But a breakfast rich in the above trace elements can solve this problem. His breakfast suggestion is that a glass of orange juice or a grapefruit or a handful of strawberries provides adequate vitamin C, 6 to 8 ounces of low-fat yogurt provide adequate calcium and magnesium, and then a piece of whole-grain toast with peanut butter, because whole-grain foods Rich in B vitamins, peanut butter contains fatty acids that can reduce the production of stress hormones.

7. Sleep well without worry

Studies have found that sleeping 6 or 5 hours a day increases cortisol secretion, stimulates appetite, and increases weight. According to the recommendations of the National Sleep Association, it is best to sleep 7-9 hours a day. And if that wasn't convincing enough, another survey showed that sleep deprivation also boosts levels of ghrelin, a hunger hormone that strongly stimulates appetite. Studies have shown that when people lack sleep, their appetite for foods rich in salt and sugar will increase by 23%. Fortunately, though, a few nights of good sleep can rebalance cortisol levels, and getting enough, regular sleep keeps it stable, experts say, "so you eat less and lose weight. It’s also lighter, and it feels naturally much better.”

Post a Comment