【减小腰围!】如何3步减掉内脏脂肪(含详细攻略)

Summary

这段视频剖析了导致我们腹部脂肪积累的几个主要因素。首先是反式脂肪的摄入,如油炸食品和奶茶中的植物奶油,会增加内脏脂肪。其次是果糖的过度摄入,如加工食品和果汁中添加的果糖糖浆,也会使内脏脂肪增加。最后则是缺乏运动,尤其是力量训练有助于减少内脏脂肪积累。视频总结了控制反式脂肪和果糖摄入,并坚持运动的重要性,以达到减少内脏脂肪的目标。

Takeaways

• 😃 腹部脂肪分为皮下脂肪和内脏脂肪,不同人易于积累不同类型的脂肪。
• 😐 长期食用反式脂肪可能会导致内脏脂肪增加,即使总热量摄入相同。
• 😩 果糖主要由肝脏代谢,过量摄入会在肝脏周围形成脂肪沉积。
• 🥤 加工食品中常含有高果糖浆,如汽水和奶茶,应避免过量摄入。
• 🍎 适量食用富含膳食纤维的水果可减缓果糖代谢,但仍应控制高果糖水果的摄入量。
• 💪 力量训练有助于消耗体内糖分,从而减少内脏脂肪。
• 🥛 避免食用添加了人工糖的乳制品,应选择天然乳糖含量较低的产品。
• 📖 仔细阅读食品标签,了解反式脂肪、添加糖和果糖的含量。
• 🥇 通过控制反式脂肪、果糖摄入和定期锻炼,可以有效减少内脏脂肪。
• 🙏 虽然偶尔摄入不健康食品无伤大雅,但长期形成的坏习惯会对身体造成伤害。

Q & A

为什么有些人容易积累皮下脂肪,而另一些人则更容易积累内脏脂肪?

影响脂肪分布的因素有很多,包括遗传、饮食和生活方式等。一般来说,长期摄入较多反式脂肪和果糖会增加内脏脂肪的风险。

哪些食物含有反式脂肪?如何避免摄入反式脂肪?

高温油炸食品、烘焙食品以及含有人造香精的奶茶和咖啡伴侣等均可能含有反式脂肪。我们应查看食品标签,尽量选择不含部分氢化油的食品。一些国家已经禁止在食品中添加反式脂肪。

为什么果糖会增加内脏脂肪的风险?

我们的肝脏只能代谢大部分果糖,即使肝脏不需要能量,摄入过量的果糖也会在肝脏周围积累脂肪,形成肥胖肝。因此,我们需要控制摄入过多加工食品中的果糖。

哪些饮料和食品含有大量果糖?

可乐、奶茶等含糖饮料、加了大量蔗糖或果糖糖浆的加工食品以及果汁等均含有较高的果糖。我们应通过阅读标签来识别并控制这些食品的摄入量。

除了控制饮食,还有什么方法可以减少内脏脂肪?

运动,尤其是力量训练,有助于减少内脏脂肪。当我们增加肌肉时,肌肉会消耗更多糖分,从而减少内脏脂肪的积累。所以应当坚持锻炼。

该视频的主要内容是什么?

该视频主要介绍了影响内脏脂肪积累的两大因素:反式脂肪和果糖,并提供了一些实用的建议,如何通过控制饮食和坚持运动来减少内脏脂肪。

这个视频对现代生活方式和健康有什么启示?

这个视频提醒我们,要重视自己的生活方式和饮食习惯。一些看似无害的食品如果长期过量摄入,会对健康产生负面影响。我们应当有意识地控制这些食品的摄入量。

关于减少内脏脂肪,你还有什么其他建议吗?

除了控制反式脂肪和果糖的摄入,保持良好的睡眠、减少压力也有助于减少内脏脂肪的积累。同时适度饮酒也很重要,因为酒精代谢过程与果糖极为相似。

为什么这个视频要推广某些产品?

许多教育类视频经常会在结尾推广一些产品,这是赞助商的要求,也是视频创作者一种盈利模式。合理的产品推广有助于创作者获得收益,持续输出优质内容。

总的来说,你对这个视频有什么评价?

这个视频内容丰富实用,对于想要了解并减少内脏脂肪的人来说很有价值。视频结构清晰,配有生动的例子,即使是一些专业的概念也讲解得很通俗易懂。是一个值得一看的优质教育视频。

Outlines

00:00

🤰 腹部脂肪的分布

这段视频解释了腹部脂肪的不同分布情况。即使身材纤瘦,腹部也可能存在皮下脂肪或内脏脂肪的积累。皮下脂肪较容易识别,但内脏脂肪隐藏性更强。不同人在节食和缺乏运动时,脂肪堆积在不同部位,需要采取针对性的减肥方法。

05:02

🥤 减少内脏脂肪的三个方法

这部分阐述了减少内脏脂肪的三个主要方法:1)减少反式脂肪的摄入,如避免加工食品和油炸食品;2)控制糖分,尤其是果糖的摄入,减少加工饮料和食品的摄入;3)坚持锻炼,特别是力量训练,有助于燃烧脂肪和增肌。最后简要介绍了代言广告,但也再次强调了适度的生活方式对健康的重要性。

Keywords

💡体脂率

体脂率指的是人体脂肪重量占总体重的比例。在视频中,讲者提到即使他的体脂率只有11%,腹部也有一些积聚脂肪的部位,说明体脂率虽然是判断肥胖程度的一个指标,但具体脂肪分布位置也很重要。

💡皮下脂肪

皮下脂肪是指分布在皮肤下方的脂肪组织。视频中提到,有些人腹部虽然看不出明显的脂肪积累,但实际上是因为脂肪主要集中在体内,即皮下脂肪较少。皮下脂肪和内脏脂肪的分布不同,对健康影响也不尽相同。

💡内脏脂肪

内脏脂肪是指围绕在内脏器官周围的脂肪。视频重点讨论了内脏脂肪对健康的危害,例如即使人体重没有增加,内脏脂肪增多也会导致腰围变大。控制内脏脂肪是减肥的一个重点。

💡反式脂肪

反式脂肪是一种人工添加的不饱和脂肪,存在于一些加工食品中,如油炸食品、烘焙点心等。视频中提到,长期大量摄入反式脂肪会增加内脏脂肪积累的风险,因此减少摄入反式脂肪是减少内脏脂肪的第一步。

💡果糖

果糖是一种单糖,存在于水果、蜂蜜、加工食品等中。视频指出,摄入过多果糖会增加内脏脂肪和脂肪肝的风险,因为人体代谢果糖的方式与酒精类似。因此控制摄入过多加工食品中的果糖是减少内脏脂肪的重要方式。

💡运动

视频强调,运动特别是力量训练,有助于减少内脏脂肪。当我们通过力量训练增加肌肉时,肌肉会更渴望利用糖分,从而减少内脏脂肪堆积。无论是有氧运动、无氧运动还是高强度间歇训练,都有助于减少内脏脂肪。

💡乳化剂

乳化剂是一种广泛添加在加工食品中的物质,如视频中提到的奶茶中使用的"奶精"(creamer),其中含有氢化植物油,会产生反式脂肪。长期饮用此类含有乳化剂的饮品,会增加内脏脂肪积累的风险。

💡膳食纤维

膳食纤维是指人体不能消化的植物性碳水化合物,存在于水果、蔬菜等食物中。视频提到,水果中的膳食纤维可以减缓果糖在肝脏代谢的过程,从而减轻肝脏压力,是适量食用水果的有利因素。

💡食品标签

视频建议消费者仔细阅读食品标签上的成分和营养信息,如反式脂肪和添加糖的含量,以便作出健康的选择。标签能帮助识别含有过多不利成分(如反式脂肪、果糖)的食品,从而控制摄入量。

💡脂肪肝

脂肪肝是一种由于过度积累脂肪导致的肝脏疾病。视频解释,摄入过多果糖会使肝脏代谢不畅,导致脂肪在肝脏周围聚集,形成脂肪肝。因此控制果糖摄入量对于预防脂肪肝很重要。

Highlights

即使体重只有11%的体脂率，但在腹部还是会有4个部位积累脂肪。

如果不运动并且过度进食，这4个部位的脂肪会均匀增加,形成软腹。

有些人腹部紧实但仍可能是内脏脂肪过多。

为什么有些人容易积累皮下脂肪,而另一些人则积累内脏脂肪?

一项实验发现,长期摄入反式脂肪会增加腹部尤其是内脏脂肪的积累。

炸食品、烘焙食品和奶茶中的酪梨油都含有反式脂肪。

减少反式脂肪摄入是减少内脏脂肪的第一步。

另一项实验发现,摄入果糖会比摄入葡萄糖更容易增加内脏脂肪。

果糖只能由肝脏代谢,过量摄入会导致脂肪在肝脏周围堆积。

控制摄入加工食品和含高果糖饮料是减少内脏脂肪的第二步。

适度食用水果没问题,但要选择低果糖水果并限制高果糖水果的摄入。

运动特别是力量训练有助于减少内脏脂肪。

总结来说,要减少内脏脂肪需要控制反式脂肪、果糖摄入和坚持运动。

虽然提及了奶茶和可乐的潜在危害,但偶尔饮用没问题。

关键是要意识到频繁摄入这些食品会对身体产生什么影响,从而自觉控制。

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