Anyone who has been obese knows that the "swimming ring" on the belly is a headache, because the belly is the first to get fat, but the abdomen is hard to lose, and the accumulation of excess fat in the abdomen is not just obesity. 1. Fatty liver Most of the organs are in the abdomen. When there is obvious accumulation of fat in the abdomen, it means that there is too much visceral fat. If too much visceral fat is accumulated, the liver is easily damaged, which leads to fatty liver. 2. Diabetes Excessive accumulation of abdominal fat can easily cause abnormal glucose metabolism, resulting in unstable blood sugar and diabetes 3. Heart disease Too much fat in the abdomen hinders the body’s normal blood circulation, which easily increases the burden on the heart and increases the risk of heart disease 4. Other cancers Harvard Medical School professors have shown that the size of the waist is related to the risk of colorectal cancer, that is, the more abdominal fat, the greater the risk of colorectal cancer, and it also increases the risk of cancers such as uterine cancer. Belly fat is so harmful, how can it be avoided? First, find out the root cause of abdominal obesity 1. Eat more In the past, when the problem of food and clothing had not been solved, it was good to have food. There was no chance to be picky. Now the living conditions have been improved very well. There are all kinds of chicken, duck and fish. There is no meat and no food on the table. This way of eating naturally exceeds the calorie intake. 2. Love fast food I don’t know if it’s the fast-paced life or the preference for fast food. Western-style fast food restaurants are always overcrowded. Most of these western-style fast foods are fried and high-calorie foods. No matter healthy or not, fat intake must be excessive. 3. Lack of fitness awareness This may have something to do with the educational mechanism from childhood. In the eyes of parents, sports is to play and delay learning; in the eyes of teachers, physical education is used to account for lessons. Nowadays, most of those who receive good fitness are foreigners. Seeing good-sized bodybuilders in China is simply too short 4. Eat outside The food I visited always felt more delicious than the home-made food, but the delicious food came at the price of high oil, high sugar and high fat. Always choose to go out to eat or order takeaway due to laziness, hospitality, busy work and other reasons. In the long run, these delicious foods will become fat. Belly fat is so harmful, do you still want to keep it? Quickly master the following methods to reduce fat! 1. Do more strength training Strength training mainly increases muscle mass to improve the basic metabolism of the body. Abdominal fat reduction does not require all energy to be devoted to waist and abdomen training. Fat is systemic, not where you are training to lose weight. You can arrange waist and abdomen training 1-2 times a week, and more can be arranged for legs and chest. , Shoulder and other muscle groups 2. Aerobic exercise is also essential Aerobic exercise can not only improve cardiorespiratory function, but also help reduce fat, such as running, skipping rope, swimming, etc. You can also do more HIIT (high-intensity interval training) 3. Healthy diet and life Fat reduction is not an explanation for weight loss. Instead, it requires balanced nutrition. Protein intake should be based on low-fat and high-protein foods, such as vegetables and fruits. Meal replacements with fruits and vegetables must not be used. Avoid high-oil, high-sugar, and high-calorie foods to ensure Good sleep, insist on going to bed early and getting up early.