「內臟脂肪」最怕你做這3件事，口訣534，不上健身房也能瘦肚子｜初日診所 李唐越醫師

Summary

The video script addresses the common concern of women struggling with weight loss, particularly around the waist, hips, and legs, due to hormonal changes that lead to fat accumulation in these areas. As women age and enter menopause, they may experience a shift in fat distribution to the upper body and abdomen, increasing the risk of metabolic syndrome and related health issues. Dr. Li Tang Yue from the Chu Ri Clinic offers practical advice and a memorable '534' mantra to combat visceral fat through a combination of a 5% weight reduction, engaging in three types of exercises (high leg lifts, lunge variations, and squat jumps), and adopting four dietary strategies (low-carb, low glycemic load, high dietary fiber, and increased protein intake). The script emphasizes the importance of understanding the difference between subcutaneous and visceral fat and provides actionable steps for a healthier lifestyle, including exercise routines and diet tips suitable for the busy, modern lifestyle.

Takeaways

• 🌟 Hormonal changes in women can lead to fat accumulation in the lower body and, post-menopause, in the abdominal area due to decreased estrogen levels.
• 🤰 The female body is designed to protect and preserve the pelvic organs related to pregnancy and childbirth, which can result in increased fat storage in the hips, buttocks, and legs.
• 👵 After menopause, the lack of estrogen protection causes fat to shift towards the upper body and abdomen, leading to visceral fat accumulation.
• 📉 A reduction in body weight by 5% can significantly decrease visceral fat, which is often stored like 'cash on hand' and is more readily available for use by the body.
• 🏃‍♀️ Aerobic exercises and High-Intensity Interval Training (HIIT) are effective in reducing visceral fat, with studies showing a decrease in overall and visceral fat content.
• 🍽️ A diet low in refined carbohydrates and sugars, with a focus on low glycemic load foods, can help reduce visceral fat.
• 🥦 Consuming soluble dietary fiber, such as from vegetables and mushrooms, can slow down the accumulation of visceral fat.
• 🥚 Increasing protein intake can boost metabolism and reduce visceral fat, with studies showing a correlation between higher protein consumption and lower waist circumference.
• 🏋️‍♂️ Engaging in physical activities like high-knee running, lunges, and squat jumps can help increase heart rate and intensity, contributing to the reduction of visceral fat.
• 🚫 It's crucial to avoid long periods of sedentary behavior, as it can contribute to the expansion of the 'spare tire' around the waist.
• 🧘‍♀️ Stress and hormonal imbalances can trigger the body's fight-or-flight response, leading to a decrease in metabolism and increased fat storage, particularly in the abdominal area.

Q & A

Why does the female body tend to accumulate fat in the lower body?

Female hormones protect the pelvic organs related to pregnancy and childbirth by issuing a command to store subcutaneous fat in the waist, buttocks, and lower limbs.

What happens to fat distribution in women after menopause?

After menopause, due to the loss of estrogen's protective effect, fat begins to accumulate in the upper body, particularly in the abdomen, leading to visceral fat accumulation.

What is the significance of reducing visceral fat?

Reducing visceral fat is important because it is associated with a higher risk of developing metabolic syndrome, which includes high blood pressure, obesity, high triglycerides, and insulin resistance, all of which increase the risk of stroke, heart disease, and type 2 diabetes.

How can one determine if they have excess visceral fat?

A simple self-check involves pinching the abdomen; a soft, thick layer may indicate subcutaneous fat, while a hard, non-pinchable area may suggest visceral fat. Medical imaging like ultrasound can also be used for a more accurate assessment.

What is the '534' method mentioned by Dr. Li for reducing visceral fat?

The '534' method refers to losing 5% of body weight, performing 3 types of exercises (high-leg lifts, lunge variations, and squat jumps), and following 4 dietary principles (reduced carbohydrate intake, low glycemic load diet, increased dietary fiber, and increased protein intake).

Why is it important to reduce carbohydrate intake to combat visceral fat?

Reducing refined carbohydrates and sugars can significantly lower body weight, BMI, blood glucose, glycated hemoglobin, blood lipids, and visceral fat, as evidenced by studies on type 2 diabetes patients.

How does a low glycemic load (GL) diet help with visceral fat reduction?

A low GL diet helps control blood sugar levels, which can result in a reduction of visceral fat. Studies have shown that such a diet can lead to a reduction of up to 15.1% in visceral fat for women.

What role does dietary fiber play in managing visceral fat?

Dietary fiber, particularly soluble fiber found in vegetables like green bamboo shoots and corn shoots, can slow down the accumulation of visceral fat. Each additional 10 grams of soluble dietary fiber can slow the rate of visceral fat accumulation by 3.7%.

Why is protein intake beneficial for reducing visceral fat?

Protein intake promotes metabolism and aids in reducing visceral fat. Studies have shown that higher protein consumption is associated with lower waist circumference and higher levels of HDL, a key indicator for assessing visceral fat.

What are some practical tips for someone with a busy lifestyle to manage their diet and reduce visceral fat?

For those with limited time or access to fresh food, choosing ready-made salads, canned or pre-cooked proteins like chicken wings without skin, and opting for smaller portions of starchy foods like rice balls or small-sized sweet potatoes can help manage diet and reduce visceral fat.

How can high-intensity interval training (HIIT) help with visceral fat reduction?

HIIT involves short, intense bursts of exercise followed by low-intensity recovery periods. Studies have shown that HIIT can significantly reduce total body fat, abdominal, and visceral fat more effectively than continuous, moderate-intensity exercises like cycling or running.