The main cause of metabolic disease ”How to lose belly fat at home

The main cause of metabolic disease ”How to lose belly fat at home

Belly fat is not only unsightly but also the leading cause of multiple metabolic diseases. Metabolic syndrome is not a disease, but abdominal obesity, high blood pressure, high blood sugar, and dyslipidemia. In order to determine whether or not a metabolic syndrome, it is necessary to measure from the waist circumference. Afterward, blood pressure and fasting blood tests should be used to look for fasting blood sugar, triglycerides, and HDL-cholesterol levels, known for good cholesterol.

The common denominator is abdominal obesity. If you catch belly fat, other illnesses can get better. Abdominal obesity recognized by waist circumference is over 90cm for men and over 85cm for women. The waist circumference should be measured without exerting pressure on the lower part of the ribs and the upper part of the pelvic bone with the breath exhaled.

Metabolic syndrome is common in people who are overweight or obese. As the obesity level increases, the risk may increase, so weight control is an important treatment. Seoul Asan Hospital said, "It is possible to improve other abdominal obesity because it reduces blood pressure, diabetes, and dyslipidemia." did.

Metabolic syndrome has genetic factors, but it is often caused by a bad lifestyle. That's why you need to change your usual habits of diet control, exercise, sobriety, and quitting smoking. If you are obese, try losing weight with a goal of 5-10% weight loss for 6-12 months. If 80kg is reduced by only 5%, which is 4kg, the effect is very large, resulting in poor blood pressure, blood sugar, and serum lipid components.

For weight loss, it is good to aim to reduce the daily intake by about 500-800kcal from the existing intake. However, avoid fasting and fasting and eat regularly. This is because a yo-yo phenomenon must follow after fasting or fasting. Limit the intake of animal fats and simple sugars and recommend eating vegetables and seaweed. It is also good to eat freshly to manage blood pressure. If you only control your weight with a meal, it may cause nutritional imbalance, so take an appropriate amount evenly.

Exercise is very important in terms of managing metabolic syndrome. Exercise can improve metabolic problems independent of body weight. If you don't lose weight after exercising, you should look at whether or not you have too many meals. On the other hand, if you exercise too much compared to eating, your muscles may have stretched, so you need to evaluate the body composition accurately.

For exercise, walking, biking, stationary cycling, and swimming are recommended. It is good to take about 30-60 minutes a day and 3-5 times a week with a little breathless intensity. If obesity is severe, avoid strenuous exercise such as skipping or running so as not to overwhelm the joints where the weight is concentrated. If you are unable to do it all at once due to time constraints, it is better to divide it several times.

Exercise should be tailored to each person's health and physical condition, and the elderly should be careful of damage to the musculoskeletal system. If you can not exercise separately, it is good to increase the amount of activity in your life. You have to find your own way, such as using public transport instead of cars and stairs rather than elevators