「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

初日醫學 - 宋晏仁醫師 x Cofit

20 Sept 202313:39

Summary

TLDRThe 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.

Outlines

00:00

😀 Hormonal Influences on Fat Distribution in Women

The first paragraph discusses the challenges women face in losing weight, particularly around the waist, hips, and legs due to hormonal influences. It explains that female hormones protect the pelvic organs related to pregnancy and childbirth by directing the body to store subcutaneous fat in the lower body. As women age and go through menopause, the protective effects of estrogen diminish, leading to a shift in fat accumulation towards the upper body and the abdomen. The paragraph introduces Dr. Li Tang Yue from the Chu Ri Clinic, who reassures patients that these struggles are not their fault and offers hope that following his advice will help solve their weight loss issues, particularly for postmenopausal women.

05:01

🏃‍♂️ Effective Exercise Strategies to Reduce Visceral Fat

The second paragraph focuses on exercise as a key strategy for reducing visceral fat. It references a study published in 'Nature' that highlights the effectiveness of at least 10 hours of aerobic exercise per week in reducing visceral fat. The paragraph also introduces High-Intensity Interval Training (HIIT) as an effective method for reducing overall body fat, abdominal fat, and visceral fat. The video provides three exercise examples: high leg lifts, lunge variations with a kick, and squat jumps. These exercises are designed to increase heart rate and intensity, which are crucial for targeting visceral fat. The paragraph also emphasizes the importance of proper hydration, warm-up, and listening to one's body during exercise.

10:01

🍽️ Dietary Approaches to Combat Visceral Fat

The third paragraph outlines a dietary approach to reducing visceral fat, emphasizing four key strategies. The first is a low-carbohydrate diet, which has been shown to significantly reduce weight, BMI, blood sugar, hemoglobin A1c, blood lipids, and visceral fat in type 2 diabetes patients. The second strategy is a low glycemic load (GL) diet, which helps control blood sugar levels and is particularly beneficial for weight loss and maintaining stable blood sugar in overweight individuals. The third strategy is increasing dietary fiber intake, particularly soluble fiber from foods like vegetables and fungus, which can slow the accumulation of visceral fat. The fourth strategy is to increase protein intake, which can boost metabolism and reduce visceral fat. The paragraph concludes with practical advice for implementing these dietary strategies, even for those who frequently eat out or rely on convenience stores for their meals.

Mindmap

Keywords

💡Hormones

Hormones are chemical messengers in the body that regulate various functions, including growth, metabolism, and reproduction. In the context of the video, hormones are mentioned as a factor that influences fat distribution in women, particularly in relation to the protection of pelvic organs for potential childbearing. The video discusses how hormone changes, such as those occurring after menopause, can lead to an increase in visceral fat.

💡Subcutaneous Fat

Subcutaneous fat is the layer of fat located beneath the skin. It constitutes about 80-90% of the body's fat and is primarily found in areas like the abdomen, arms, buttocks, and thighs. The video script uses the term to contrast with visceral fat, explaining that it is softer and can be easily pinched, as opposed to the firmer visceral fat.

💡Visceral Fat

Visceral fat is the fat that surrounds the internal organs in the abdominal cavity. It is associated with various health risks, including metabolic syndrome and an increased risk of cardiovascular disease and type 2 diabetes. The video emphasizes the importance of reducing visceral fat, especially in postmenopausal women, and provides methods to do so.

💡Menopause

Menopause is the natural transition in a woman's life when her menstrual periods cease, marking the end of her reproductive years. The video discusses how after menopause, the loss of estrogen's protective effects can lead to a redistribution of body fat, particularly to the abdominal area, resulting in increased visceral fat.

💡Metabolic Syndrome

Metabolic syndrome is a cluster of conditions, including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels, that increase the risk of heart disease, stroke, and type 2 diabetes. The video script highlights that having visceral fat is a sign of metabolic syndrome, which is a significant health concern.

💡Aerobic Exercise

Aerobic exercise, also known as cardio, is physical exercise that increases the heart rate and uses large muscle groups continuously for an extended period. The video script suggests that aerobic exercise is effective in reducing visceral fat, citing a study that found at least 10 hours per week of aerobic activity can significantly lower it.

💡High-Intensity Interval Training (HIIT)

HIIT is a type of workout that involves short bursts of intense exercise alternated with low-intensity recovery periods. The video script mentions HIIT as an effective method for reducing total body fat and visceral fat, with studies showing it to be more effective than continuous moderate-intensity activities like cycling or running.

💡Dietary Fiber

Dietary fiber is a type of nutrient that isn't digested by the body but is important for maintaining a healthy digestive system. The video script discusses the role of dietary fiber in reducing the accumulation of visceral fat, with soluble fiber like that found in vegetables and mushrooms being particularly beneficial.

💡Protein

Protein is a macronutrient that is essential for the growth and maintenance of body tissues. The video script emphasizes the importance of protein intake for boosting metabolism and reducing visceral fat, noting that higher protein consumption is associated with a lower waist circumference and higher levels of 'good' cholesterol (HDL).

💡Low Glycemic Load (Low GL) Diet

A low GL diet refers to a dietary approach that emphasizes foods that have a minimal impact on blood sugar levels. The video script explains that such a diet can help control blood sugar, which is particularly beneficial for individuals with type 2 diabetes or those looking to reduce visceral fat.

💡Portion Control

Portion control is the practice of moderating the amount of food one eats to manage weight and maintain health. In the context of the video, portion control is discussed as a strategy for managing carbohydrate intake, which is crucial for individuals looking to reduce visceral fat, especially when consuming starchy foods like rice balls or sweet potatoes.

Highlights

Female hormones protect pelvic organs related to pregnancy and childbirth by directing the accumulation of subcutaneous fat in the waist, buttocks, and lower limbs.

After menopause, the loss of estrogen's protective effect causes fat to start accumulating in the upper body, particularly in the abdomen, leading to visceral fat accumulation.

Dr. Li Tangyue from the Chu Ri Clinic suggests that following his advice diligently can help solve the problem of fat accumulation for mothers.

Patients often seek help for difficulty in reducing belly fat despite losing weight in other areas, which may indicate excess visceral fat.

Using an InBody test and abdominal ultrasound can help visualize and confirm the presence of excess visceral fat.

Excess visceral fat can lead to serious health issues such as fatty liver and metabolic syndrome.

During menopause, from ages 40 to 55, visceral fat accumulates more rapidly, increasing from 5-8% to 15-20% of body fat.

A simple self-test involves pinching the abdomen; a soft, thick layer may indicate subcutaneous fat, while a hard, non-pinchable area may be visceral fat.

A diet high in refined starches, fried foods, alcohol, and sugary drinks can contribute to the accumulation of visceral fat.

Prolonged sedentary behavior can lead to an increase in belly fat.

Genetics can predispose some individuals to accumulate visceral fat more easily in the abdominal area.

Stress and hormonal imbalances can trigger the body's fight-or-flight response, leading to decreased metabolism and increased fat storage.

Reducing body weight by 5% can significantly reduce visceral fat, especially in those with fatty liver.

Aerobic exercises and high-intensity interval training (HIIT) are effective in reducing visceral fat.

Three recommended exercises to reduce visceral fat include high-leg lifts, lunge variations, and squat jumps.

A low-carbohydrate diet, low glycemic load diet, increased dietary fiber, and higher protein intake are part of the 4 major dietary strategies to reduce visceral fat.

Practical dietary tips for上班族 (working professionals) to manage their meals even with limited food options like convenience stores.

The '534' method for reducing visceral fat involves losing 5% of body weight, performing 3 types of exercises, and following 4 dietary strategies.