【减小腰围!】如何3步减掉内脏脂肪(含详细攻略)

Summary

The video discusses the accumulation of visceral and subcutaneous fat, highlighting the impact of trans fats and high fructose intake. It reveals that trans fats, found in fried foods and some beverages, can lead to increased visceral fat even without high calorie intake. The video also emphasizes the role of fructose, which is metabolized differently by the liver and can contribute to fatty liver when consumed in excess. It suggests controlling fructose intake from processed foods and fruit juices, and recommends regular exercise, especially strength training, to reduce visceral fat. The video concludes with a reminder to be mindful of our dietary choices to maintain long-term health.

Takeaways

• 💪 Even with low body fat percentage, some individuals may still accumulate fat in specific belly areas.
• 🍔 Subcutaneous fat can be felt when pinching the skin, while visceral fat is more internal and not easily detected by touch.
• 🥗 Consuming less and exercising more doesn't always guarantee fat loss, as other factors can influence fat distribution.
• 🐒 A 2007 study on monkeys showed that a diet high in trans fats led to increased weight and visceral fat, suggesting similar effects in humans.
• 🍟 Trans fats are commonly found in high-temperature fried foods, baked goods, and some milk tea and creamer products.
• 🚫 To reduce visceral fat, it's important to decrease trans fat intake, as it can contribute to fat accumulation even without excessive calorie consumption.
• 🍇 Fructose intake, particularly from processed foods and beverages, can lead to increased visceral fat and fatty liver disease.
• 🍎 Moderation is key with fruits; choose those with lower fructose content and be mindful of portion sizes.
• 🏋️‍♂️ Regular exercise, including strength training, can help reduce visceral fat by increasing muscle mass and sugar usage.
• 🥤 Fruit juices can contribute to visceral fat due to their high fructose content without the fiber found in whole fruits.
• 🛒 When shopping, check food labels for trans fats and added sugars, as well as ingredients that may contain fructose.

Q & A

What are the two types of fat mentioned in the script, and where are they typically stored in the body?

The two types of fat mentioned are subcutaneous fat and visceral fat. Subcutaneous fat is stored just beneath the skin, while visceral fat accumulates around internal organs, particularly in the abdominal cavity.

What was the outcome of the 2007 experiment involving monkeys fed with trans fatty acids?

The monkeys fed with trans fatty acids not only weighed more but also had larger waists and higher levels of visceral fat compared to the group fed with monounsaturated fatty acids.

Which foods are known to contain trans fats, and why should they be avoided?

High-temperature fried foods like French fries and chips, baked goods like cakes and cookies, and some milk teas with creamer contain trans fats. They should be avoided because long-term intake can lead to increased visceral fat and associated health risks.

What is the difference between glucose and fructose in terms of how our body metabolizes them?

Glucose is a direct source of energy that can be used by various parts of the body, while fructose is primarily metabolized by the liver. Excess fructose can lead to the formation of fatty liver and increased visceral fat.

How can fructose intake be controlled to reduce visceral fat?

Fructose intake can be controlled by identifying foods with high fructose content, such as processed foods with added sugars, sugary drinks, and fruit juices. It's also recommended to choose fruits with lower fructose content and consume fruits in moderation due to their dietary fiber.

What is the role of exercise in reducing visceral fat?

Exercise, particularly strength training, helps to reduce visceral fat by building muscle, which increases the body's demand for sugar and consequently reduces the storage of fat around the liver.

Why is it important to check food labels for trans fats and added sugars?

Checking food labels helps to identify hidden sources of trans fats and added sugars, which can contribute to the accumulation of visceral fat. Even if the label says 0 grams, it may still contain trans fats, so it's crucial to look for specific ingredients that indicate their presence.

What is the significance of lactose in the context of the script?

Lactose is the sugar found in milk, and it's mentioned as being safe in the context of the yogurt example. The speaker also mentions a lactose-free version of protein powder, which is suitable for those who are lactose intolerant.

How does the speaker address the balance between enjoying certain foods and maintaining a healthy lifestyle?

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What is the final advice given by the speaker regarding losing visceral fat?

The speaker advises controlling the intake of trans fats and fructose, maintaining regular exercise, and incorporating strength training if possible, to effectively lose visceral fat.

Outlines

00:00

🍔 Understanding Belly Fat and Diet

The paragraph discusses the presence of belly fat, even at low body fat percentages, and differentiates between subcutaneous and visceral fat. It highlights the importance of diet, particularly the consumption of trans fatty acids, which can lead to increased visceral fat, as demonstrated in a study on monkeys. The paragraph also mentions the prevalence of trans fats in common foods like fried items and milk tea with creamer, and suggests reducing their intake to combat visceral fat accumulation.

05:02

🍏 Fructose Intake and Its Impact

This section delves into the effects of fructose consumption on visceral fat, referencing an experiment that showed fructose beverages increased visceral fat significantly more than glucose beverages. It explains the metabolic differences between glucose and fructose, and how excessive fructose consumption can lead to fatty liver. The paragraph advises controlling fructose intake by identifying foods with high fructose content, such as certain fruits, processed foods, and sugary drinks. It also emphasizes the importance of reading food labels for added sugars and suggests choosing products with minimal added sugars.

Keywords

💡Body Fat Percentage

Body Fat Percentage is the proportion of fat in relation to a person's total body weight. It is a more accurate measure of body composition than just looking at the number on the scale. In the video, the speaker mentions having a body fat percentage of only 11%, which is considered low, yet still having areas of fat accumulation.

💡Subcutaneous Fat

Subcutaneous fat is the layer of fat that lies directly beneath the skin. It is visible and can be pinched, indicating the presence of fat in areas like the belly. The video discusses how some people may have a tight and thin appearance but still have subcutaneous fat.

💡Visceral Fat

Visceral fat is the type of fat that accumulates around internal organs, particularly in the abdominal cavity. It is not easily visible or pinchable but can be harmful to health. The video highlights the difference between subcutaneous and visceral fat and how they can affect the body differently.

💡Trans Fatty Acids

Trans fatty acids are a type of unsaturated fat that is created through an industrial process called hydrogenation. They are found in some processed foods and are associated with an increased risk of heart disease and visceral fat accumulation. The video cites a study on monkeys that shows the negative effects of trans fats.

💡Fructose

Fructose is a natural sugar found in fruits, vegetables, and honey, and it is also used as a sweetener in many processed foods and beverages. The video explains that excessive intake of fructose, especially in the form of added sugars, can lead to increased visceral fat and fatty liver.

💡Fatty Liver

Fatty liver is a condition where excess fat builds up in the liver. It can be caused by various factors, including the overconsumption of fructose, which the liver metabolizes differently than other sugars. The video mentions that fructose can be stored as fat around the liver if consumed in excess.

💡Strength Training

Strength training is a form of exercise that focuses on building and maintaining muscle strength and endurance. It involves resistance exercises that cause the muscles to work against a force. The video suggests that strength training can help reduce visceral fat by increasing muscle mass, which in turn uses more sugar and reduces fat storage.

💡High-Temperature Fried Food

High-temperature fried foods are those that have been cooked at high heat, which can lead to the formation of trans fats. These foods are often found in fast food and processed snacks. The video warns against consuming such foods due to their trans fat content.

💡Food Labels

Food labels provide information about the nutritional content and ingredients of packaged foods. They are important for making informed dietary choices. The video emphasizes the importance of reading food labels to identify trans fats and added sugars, which can contribute to visceral fat.

💡Fruit Juice

Fruit juice is a liquid extract of the fruit, which contains sugars, including fructose, but lacks the dietary fiber found in whole fruits. The video suggests that regular consumption of fruit juice can put pressure on the liver and contribute to visceral fat formation due to its high fructose content without fiber.

Highlights

Body fat percentage can be misleading; even at 11%, certain areas may still accumulate fat.

Subcutaneous fat can be felt when pinching the belly, while visceral fat is less noticeable.

Dietary fat type influences fat accumulation; trans fats lead to increased visceral fat.

A 2007 experiment showed that monkeys fed trans fats gained more weight and visceral fat compared to those fed monounsaturated fats.

Trans fats are found in high-temperature fried foods, baked goods, and some milk tea and creamer products.

Controlling trans fat intake is crucial for reducing visceral fat, and many countries are implementing policies to ban trans fats.

Fructose intake, not just total calorie intake, affects visceral fat accumulation.

An experiment showed that fructose beverages increased visceral fat four times more than glucose beverages, despite similar calorie intake.

Fructose is metabolized differently than glucose and can lead to fatty liver when consumed in excess.

Foods to watch out for in terms of fructose content include processed foods with added sugars and fruit juices.

Strength training and regular exercise help reduce visceral fat and improve muscle's sugar utilization.

Controlling trans fat and fructose intake, along with regular exercise, is key to losing visceral fat.

The video provides practical advice on reading food labels to avoid trans fats and high-fructose foods.

The presenter shares personal experience with managing fructose intake and suggests moderate fruit consumption.

The video concludes with a reminder that occasional consumption of high-fructose or high-trans fat foods is acceptable, but awareness of their impact is important.

The presenter promotes lactose-free protein powder and high-neck sport long sleeves, providing links and discount codes for viewers.

Transcripts

This is my belly

In most cases

You can see the obvious abs

because I did not eat

But when I had an accurate body fat test

I found that even though my body fat percentage

was only 11%

but there are still 4 parts on my belly

that are quietly accumulating fat

Normally

if we eat a lot

and don't exercise

the fat in these 4 areas will increase evenly

and become a soft belly

You can pinch yourself

to see which part has more fat

For me, I have less fat on part 1

but I can pinch a soft layer on part 3 and 4

This is what we called

Subcutaneous fat

However, some people

with very tight and thin belly

can't feel the obvious fat

but the belly is still fat

In this case, you probably

have much fat in part 2

which is what we call - Visceral Fat

So I have a question for you guys

when we eat more and exercise less

why do some people gain subcutaneous fat

while others grow visceral fat?

Some people may think

no matter what kind of fat

as long as I eat less

就都可以把它减下去 I can get rid of it

But it turns out that some people

are hungry every day

already eat less

but still have fat belly

how to explain this？

So there must be other factors

effect visceral fat

在2007年的一个调查研究中 In a 2007 experiment

the experimenters divided 42 monkeys into two groups

group A monkeys

were fed Trans fatty acids every day

while group B monkeys ate monounsaturated fatty acids

with the same amount of calories

In the case of other diets

that are exactly the same

after six years, the monkeys that ate trans fats daily

not only weighed more

but also had larger waists

especially the visceral fat

was higher than the other group

If this monkey experiment

also applies to us humans

then the long-term intake of large amounts of trans fat

even if we do not intake huge calories

but also will still accumulate visceral fat

make our waists getting thicker

So the first step to losing visceral fat

is to reduce your trans fat intake

So what kind of foods in life

contain trans fats?

a common type is high-temperature fried food

like French fries and chips

baked food like cakes and cookies

Some trans fats are produced

during the production process

but I won't go into all of this

as you're all familiar with it

but many people don't know that

milk tea and creamer also contain trans fats

because some milk teas

is not made of milk at all

but something called creamer

which costs less than milk

but also more mellow in taste

so a lot of milk tea shops use it

but the hydrogenated vegetable oil contained in the creamer

will produce trans fats

habitually drinking milk tea

can increase the risk of

visceral fat formation

So if you really like milk tea

I suggest to ask

if there is any milk tea made with milk

many milk tea stores do have this option.

When choosing other foods

in addition to looking for trans fat content on the label

you should also check

if any of the following ingredients are included

and if so, eat as little as possible

because even if the label says 0 grams

it still contains trans fat

But actually

controlling trans fats

is not the hardest thing

because now many countries

have introduced policies

to ban trans fats completely

and we may not see them

on our shelves in two years

but the real difficulty

in fact, is another thing

In 2009

an experiment was conducted

two groups of people drink

the same amount of glucose and fructose beverage respectively

after eight weeks

they found that

both groups had gained similar weight

because their total calorie intake was similar

but the group drink fructose beverages

increased visceral fat

almost 4 times as much as the other group

So what's the reason?

As you may heard

glucose is a direct source of energy

that can be used by us

When we drink a glucose drink

it goes to the liver,

and if our liver needs energy

it keep some glucose

and the rest goes to other places

where it can be consumed and used

while fructose is a different

because only the liver

can metabolize most of the fructose

When we drink it

even if the liver already has enough energy

it will keep most of the fructose in the liver

and if we take too much fructose

it can only be stored around the liver

as fat

which is what we called fatty liver

As a famous American endocrinologist

Dr. Robert Lustig

said in his book《Fat Chance》

our body metabolizes fructose and alcohol

is extremely similar

the biggest difference is that

fructose won't drunk

so the second way to lose visceral fat

is to control the intake of fructose

And then, some people will think

if it means we can’t eat fruit?

the fructose here does not refer to the sugar in the fruit

but a monosaccharide structure

Many drinks

processed foods

white and brown sugar for cooking

and fruits contain this.

our lives are filled with it

it's almost impossible for us to quit fructose completely

So what we can do is learn

to identify which foods contains huge amount of fructose

and control them

Based on my personal experience

I will divide the foods containing fructose into three type

The first type is the sugar used in cooking

the main ingredient is sucrose

and sucrose is composed of one glucose

and one fructose

So when we eat outside

we can't avoid to take in some fructose

but for me, I won't care too much about it

because if you quit it

you can barely eat nothing

The second type is fruits

Firstly, fruits can be eaten in moderation

because some fruits are rich in dietary fiber

it will slow down the process of our liver metabolizing fructose

and then reducing the pressure on liver

but I still recommend

to choose some fruits with lower fructose contains

like strawberries

and eat less high-fructose fruits

like grapes

but it is okay to eat occasionally

just notice the amount

The third type

that need us special attention

that is, the fructose in processed foods

Cola or milk tea

many sugary drinks use something

called fructose syrup

which contains a lot of fructose

so if you want to lose visceral fat

you should stay away from this think of drink

At the same time when you check the food label

also pay attention to the added sugar column

For example these two yogurts in my hand

yogurt on the left has 5g sugar, 0g added sugar

yogurt on the right has 13g sugar, 12g added sugar

it means the sugar in the left yogurt

are from the milk lactose

which is absolutely fine

while the sugar on the right yogurt

comes from extra sucrose.

According to the formula we mentioned above

there is 6g of fructose

just like this

Hope you can read the label carefully every time

when you buy this kind of food

By the way

the yogurt on the right is definitely taste better

The last thing you need to pay attention to

is fruit juice

It retains the fructose in the fruit

but also does not have the dietary fiber of the fruit

and if we drink regularly

it will easily cause pressure on our liver

and form visceral fat

so we should try to drink less

The third way to lose visceral fat

is exercise

especially strength training

Whether it is aerobic, anaerobic exercise or HIIT

all kinds of exercise helps to reduce visceral fat

But when we built muscle

through strength training

our muscle will be eager to use more sugar

then we can reduce our visceral fat

In conclusion

If we want to lose visceral fat

we must control the intake of trans fat

and fructose intake

keep regularly exercise at the same time

do some strength training

if possible

OK, that's all for today

if you like this video

Please leave your likes

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At the end of the video would like to say that

although the video mentions the potential dangers of milk tea and cola

and other foods

it's absolutely no problem to drink it occasionally

I just hope that everyone can really realize that

if you eat these things frequently

What will change in our body

so that everyone can consciously control it

from the deep heart

Only by doing so, we can persist in the long run

ok OK

So here's the video for today

See you next time

88 Bye