【减小腰围!】如何3步减掉内脏脂肪(含详细攻略)
Summary
TLDR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
🤰 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。
🥤 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。
Mindmap
Keywords
💡体脂率
💡皮下脂肪
💡内脏脂肪
💡反式脂肪
💡果糖
💡运动
💡乳化剂
💡膳食纤维
💡食品标签
💡脂肪肝
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
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