这篇文章的共同创作者是 Pouya Shafipour, MD, MS. Pouya Shafipour博士是美国加州圣塔莫尼卡的家庭医学医生、初级保健医生和减肥专家。他擅长于饮食、营养、行为和运动咨询,帮助病人控制肥胖以及过度发胖或减肥引起的相关疾病。Shafipour博士获得了加州大学伯克利分校的分子和细胞生物学理科学士学位,乔治敦大学的生理学和生物物理学理科硕士学位,以及洛马林达大学医学院的医学博士学位。他在加州大学欧文分校完成了普通外科实习,在加州大学洛杉矶分校完成家庭医学住院培训,并在2008年成为了一名认证家庭医学医生。
本文引用了19条参考,详情参见页面底部。
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人体脂肪分布在身体各处,如臀部、大腿、腰部或其它不同部位。但是,人体内也存在着不同类型的脂肪,即皮下脂肪和内脏脂肪。皮下脂肪是位于皮肤下面的一层脂肪,一般不会对健康造成很大影响。[1] 而内脏脂肪是一种分布在器官或器官周围的脂肪,主要是在腹腔内,它会围绕住胃、肝脏和肠。[2] 内脏脂肪对健康非常有害。它不但会代谢活跃的产生对身体有害的物质,还与抗胰岛素性(它会导致2型糖尿病)、心脏病、中风、高血压和部分癌症(如乳腺癌和结肠癌)有关。[3] 但是,通过改变饮食和生活习惯来降低内脏脂肪含量。
步骤
- 做力量训练。举重或阻力训练是锻炼计划中很重要的一部分。建议每周做1-2天的力量训练。[21]
- 力量训练包括:举重、普拉提或等长运动如俯卧撑和仰卧起坐。
- 请注意,局部锻炼(只减某特定区域的脂肪)不会削减内脏脂肪。饮食和有氧运动是减脂的关键。但是力量训练中锻炼的肌肉越多,身体燃烧的卡路里就越多。
- 尝试不同类型的运动。结合不同的运动来让锻炼变得有趣和让人兴奋。这样也能避免某些肌肉群的过度锻炼或过度使用。[22]
- 如果你不喜欢在健身房锻炼,可以选择舞蹈或团队性运动。只有享受运动本身才能更好的坚持下去。
- 加入一些户外运动,如远足、皮划艇或骑单车。
- 时刻铭记你的最终目标来督促你坚持锻炼计划。
- 戒烟戒酒。吸烟(或使用任何一种烟草制品)和饮酒都会增加内脏脂肪含量。[26] 戒掉这两个习惯能帮助你降低内脏脂肪含量、减轻体重和改善身体健康。
- 如果戒烟时需要帮助,可以联系你的初级保健医生来获得进一步的帮助。她可能会给你开一些药物或提供其它资源来帮你戒烟。
- 限制饮酒。女性每天最多喝一杯酒精饮料,男性不要超过两杯。[27] 但是,在尝试减掉内脏脂肪期间,最好不要饮酒。
广告
小提示
- 加入在线社区来获得有利于帮助你减肥的建议。
- 写饮食日记,可以帮助强调每天的问题食品和次数。
- 写训练日记,可以帮助改善锻炼。
- 参加社交氛围良好的健身课,如有氧课程。健身课会让你更有积极性。
警告
- 在开始新的饮食计划或锻炼计划前,先和医生沟通。他会帮你制定最安全、最健康和最适合的计划。
参考
- ↑ http://www.hopkinsmedicine.org/gim/core_resources/Patient%20Handouts/Handouts_May_2012/The%20Skinny%20on%20Visceral%20Fat.pdf
- ↑ http://www.hopkinsmedicine.org/gim/core_resources/Patient%20Handouts/Handouts_May_2012/The%20Skinny%20on%20Visceral%20Fat.pdf
- ↑ http://www.hopkinsmedicine.org/gim/core_resources/Patient%20Handouts/Handouts_May_2012/The%20Skinny%20on%20Visceral%20Fat.pdf
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550?pg=2
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550?pg=2
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550?pg=2
- ↑ http://www.prevention.com/weight-loss/flat-belly-diet/flat-belly-diet-subcutaneous-and-visceral-belly-fat
- ↑ http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Monounsaturated-Fats_UCM_301460_Article.jsp
- ↑ http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Monounsaturated-Fats_UCM_301460_Article.jsp
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/15331203
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/15331203
- ↑ http://www.sciencedaily.com/releases/2011/06/110627123032.htm
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- ↑ http://www.fruitsandveggiesmorematters.org/fiber-in-fruits-and-vegetables
- ↑ http://www.fruitsandveggiesmorematters.org/fiber-in-fruits-and-vegetables
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/15331203
- ↑ http://www.cnpp.usda.gov/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf
- ↑ http://www.hopkinsmedicine.org/gim/core_resources/Patient%20Handouts/Handouts_May_2012/The%20Skinny%20on%20Visceral%20Fat.pdf
- ↑ http://health.gov/paguidelines/
- ↑ http://www.hopkinsmedicine.org/gim/core_resources/Patient%20Handouts/Handouts_May_2012/The%20Skinny%20on%20Visceral%20Fat.pdf
- ↑ http://www.choosemyplate.gov/physical-activity-amount
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875?pg=2
- ↑ http://www.today.com/health/3-ways-get-rid-worst-kind-body-fat-1C6943603
- ↑ http://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
- ↑ http://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
- ↑ http://www.diabetes.co.uk/body/visceral-fat.html
- ↑ http://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
- ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
- ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
- ↑ http://www.hopkinsmedicine.org/gim/core_resources/Patient%20Handouts/Handouts_May_2012/The%20Skinny%20on%20Visceral%20Fat.pdf
- ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
- ↑ http://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
- ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483
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