關鍵辦法阻止內臟脂肪堆積

Some people appear slim with slender limbs, but their waist and abdomen protrude noticeably, giving them an overall apple-shaped figure. Doctors warn that even if their weight is not excessive, this group is still at high risk for "visceral fat."Excessive visceral fatNot only does it increase the chances of developing diabetes, but according to research, it may also increase the risk of cancer and cardiovascular disease, posing a significant threat to health.

Visceral fat: A more terrifying hidden threat than obesity

In the past, obesity was generally considered the main cause of chronic diseases such as diabetes, heart disease, and high blood pressure. However, there is actually a risk factor that is less easily detected: visceral fat. This type of fat mainly accumulates inside the abdominal cavity. Although it plays a protective role for internal organs within a normal range, once it is excessive, it becomes a hidden killer that harms health.

According to a large study published last year in the Journal of the American College of Cardiology, the research team followed more than 150,000 postmenopausal women aged 50 to 79 for approximately 20 years. The results showed that regardless of whether they were overweight or not, women with excessive visceral fat had a significantly higher risk of death, with the main causes of death including cardiovascular disease and cancer.

Dr. Hsu Kuang-Han, director of the General Surgery and Weight Loss Center at Chungli Tien Sheng Hospital, explained that excessive visceral fat is closely related to a variety of metabolic diseases, especially in women. When visceral fat accumulates, it may not only increase the risk of women-specific cancers such as infertility, breast cancer, ovarian cancer, and colorectal cancer, but also significantly increase the chance of developing diabetes.

How can I self-test for visceral fat?

In the past, the most common method of detection was through "Body Mass Index (BMI)". A high BMI usually indicates excessive visceral fat. In addition, measuring waist circumference and "waist-to-hip ratio" are also simple self-screening methods. Generally speaking, men with a waist-to-hip ratio greater than 0.9 and women with a ratio greater than or equal to 0.85 are considered to be in a high-risk group. If you have a high-end smart scale at home, you can also directly measure the relevant value of visceral fat.

If you suspect you may have excessive visceral fat, it is recommended that you visit a hospital's metabolic department or weight loss clinic for further examination. Doctors typically use "body composition analysis" equipment to accurately assess the proportion of visceral fat to total body fat.

Director Xu Guanghan further pointed out that due to racial differences, East Asians are more prone to accumulating visceral fat than Westerners. Therefore, dietary control is the most important first step in addressing this issue. He emphasized that reducing visceral fat is inextricably linked to overall weight loss; in addition to controlling diet, regular exercise is also necessary for effective improvement.

Changing your diet is the primary strategy to combat visceral fat.

Not only in Taiwan, but also in the United States, there is a growing awareness of the potential health threats posed by visceral fat. The U.S. National Institutes of Health points out that visceral fat has a particularly significant impact on women's health. The primary task in preventing or reducing visceral fat is to "adjust one's diet."

Experts recommend a diet rich in vitamin-rich natural foods, such as fresh fruits and vegetables, nuts, and whole grains, while reducing the intake of processed meats, red meat, sweets, and refined pasta. Changing dietary habits can help reduce visceral fat accumulation, thereby improving quality of life and extending lifespan.

In addition, studies have shown that limiting the intake of sugary drinks also has significant effects. A large university once implemented a ban on the sale of sugary drinks on campus. As a result, not only did students' intake decrease significantly, but the proportion of visceral fat also decreased markedly, insulin resistance improved, and overall cholesterol levels also declined.

Diet alone is not enough; exercise is even more crucial.

While adjusting your diet can indeed help reduce some visceral fat, Dr. Hsu Kuang-han reminds us that if you want to further reduce the proportion of visceral fat, you must add exercise as an important element. He points out that relying solely on diet control can eliminate a limited amount of visceral fat. To lose fat more effectively, you need to burn fat through exercise, and even further, you need to build muscle to increase your basal metabolic rate and replace fat accumulation with "muscle vitality".

In summary, to successfully lose weight and improve...Visceral fat problemBoth diet and exercise are indispensable; only by taking both approaches can the best health results be achieved.