Tian Wang Liming appeared in the Miss Hong Kong competition earlier, and he is still in good shape. Although he is over 500 years old, he does not have the most annoying middle-aged people, who are most likely to have a big belly. For men, central obesity is actually the biggest taboo, because in addition to interfering with metabolic rate and chronically affecting general health, the most terrible thing is that it increases the risk of prostate cancer in men.
The World Health Organization uses a waist circumference of ≥90 cm and 35 inches for men and a waist circumference of ≥80 cm and 31.5 inches for women as central obesity. The higher the risk of prostate cancer, the higher the risk of prostate cancer. For every 10 cm increase in men’s waist circumference, the risk of fatal prostate cancer increases by 18%.
The most practical way to get rid of a big belly is, of course, a combination of exercise and diet control, as well as paying attention to the tips provided by experts:
‧ Not eating late night snacks
At night, the digestive capacity of the stomach and intestines has begun to enter a dormant state. At this time, if you eat a snack late at night, the digestive capacity should not be high , which will lead to delayed digestion and obesity.
‧ Chew slowly and carefully
The transmission of satiety to the brain is jet-lagged and often delayed. If you eat too quickly in a limited time, the brain may not receive the fullness signal, so eating slowly is a good way to effectively prevent overeating because you think you’re not’ n full
‧ Reduce high fat diet
Less oil and less fat, especially do not eat fatty meat, it is recommended to try to control no more than 25 grams of fat per day, instead eat more fish to ensure protein intake.
‧ Take more dietary fibre
Eat more grains, vegetables, fruits, etc. that are rich in dietary fiber. It is recommended to eat 25 grams to 30 grams of dietary fiber per month, which can help increase satiety and aid digestion.
‧ Sugar control
Reducing a high-sugar diet, even if you eat fruit, should pay attention, because fructose can be directly absorbed by the human body, which is a major risk factor affecting the blood sugar level of the human body and increase central obesity and fatty liver.
‧ Regular exercise
Help burn fat through proper exercise, such as jogging, swimming, cycling, etc., and the simplest brisk walking is also one of the effective ways to lose belly.
‧ plenty of rest
It is best to sleep around 7 to 8 hours a day, because lack of sleep will make the body feel hungry and increase food intake.
‧ Do not sit for long periods
Sitting for a long time is not conducive to burning abdominal fat. It is recommended that people who need to sit and work for a long time can move their hands, turn their heads, perform some stretching exercises on their seats, or leave their seats. sit regularly and walk for a while.