Dr. Long Chelsea98.com Wisdom Week Million Dragon Health Education
Fat in food (oil + fat) is one of the three main energy sources necessary for human health, and it is also the energy storage form with the highest energy content; while the fat inside the human body is like an energy storehouse, which can release a lot of energy after being metabolized by the body Provides 20-50% of adults' daily energy needs.
But when it comes to fat, many people think it is related to obesity, which is the fat of the body.
Indeed, the main manifestation of obesity is excessive fat. Furthermore, getting fat is the result of long-term higher body energy intake than energy expenditure, which is caused by an imbalance in energy budget. If energy consumption can offset the energy intake, the weight can be maintained at a relatively stable healthy level; if the energy budget is unbalanced, the intake is greater than the consumption, which will lead to obesity. So, how should we manage our energy balance?
Let’s start with fat cells
Adipocytes (adipocytes) are the main cells that make up adipose tissue and are used exclusively to store energy as fat. There are three types of adipocytes: white adipose tissue (WAT, single-locular cells), brown adipose tissue (BAT, multilocular cells) and beige adipose tissue (BAT, white fat) Phenotype between cells and brown fat cells). From the contrast of the color and structure of the three-color fat cells, the color difference comes from the mitochondria. The three types of adipocytes are very different in morphology, function and source.
The size and number of fat cells
Generally speaking, when triglycerides (ie triglyceride, triglyceride, TG, triacylglycerol, TAG, or triacylglyceride) are stored, fat cells can expand 2 to 3 times their size, but they will not increase when they reach the limit. , At this time will begin to increase the number of fat cells. Therefore, most of the causes of obesity are related to the increase in both the number and size of fat cells. Obese individuals have 5 times more fat cells than normal.
When weight loss is performed, the number of fat cells will not decrease, but the size of fat cells will decrease first. Therefore, after a short-term weight loss, if you quickly return to a normal diet, then the small fat will absorb fat efficiently and restore the original weight. However, once the existing cells are sufficiently full, that is, when the volume increases to about 4 times, the fat cells will increase the total fat by increasing the number. Approximately 10% fat cells are updated once a year in the adult state to stabilize the body mass index. Therefore, detoxification (fat reduction and weight loss) at least once a year is a very meaningful healthy weight management model (interested readers can participate in the " "Boshilong Detoxification Body Sculpting Immune Repair" course and training).
On the other hand, in addition to triglycerides, the increase in food or other toxins in the body (especially fat-soluble toxins) will also enter the fat cells, causing the fat cells to increase. How toxins affect the size of fat cells, and how to cause a series of sub-health and chronic diseases, please continue to pay attention to the lectures or blog posts of Dr. Long, a registered nutritionist and registered health manager in Canada.
The main difference between the three types of fat cells
1. White fat cells
The body content ranges from 15-251 TP1T, and there are individual differences according to gender, physique, and individual fatness. Each adult contains about 30 billion white fat cells. The tissue is also called adipose tissue (this is the core substance of obesity). It is often white. It proliferates in large numbers in early childhood and reaches its peak in adolescence; in a healthy state, Since then, the number generally does not increase.
The main function of white fat cells is to store energy. After the body is digested and absorbed, the extra energy is stored in the fat droplets in the white fat cells. White fat cells have single giant fat droplets, which push the contents of other cells and expand their own capacity more than a thousand times for storage. Fat droplets are not limited to the presence of fat cells. It is an emergency food depot for each cell. However, because white fat cells store full-time, there are huge fat droplets. When the human body's glucose and glycogen content is too low for cells to obtain, the body will look for fat and convert it into the energy it needs.
White fat cells are also the main source of secretion and synthesis of leptin in the body. Leptin is a peptide hormone that plays a key role in promoting the burning and decomposition of body fat. It can stimulate the central nervous system and reduce appetite. Inhibiting hunger and reducing fat are critical to human obesity and other physiological effects. Too low leptin secretion will lead to obesity and constant hunger; too many white fat cells will not lead to the enhancement of leptin function, but will have a "leptin resistance" effect. To put it simply, the number of leptin receptors located in the hypothalamus is limited, and a large amount of leptin cannot be used effectively, which is equivalent to fat cells saying to the brain "don’t eat any more", but the brain signals are not good, and at this time The regulatory response of leptin fails, and people will get fatter as they eat. As fat cells, brown and beige fat cells also secrete leptin and adiponectin, but compared to white fat, they account for too little proportion of the body. Therefore, brown and beige fat cannot become the circulating leptin in the body , Fat secretion protein hormone (adiponectin) is the main source of secretion.
When there is more energy (such as too much starch, fat, protein intake, and no exercise consumption), white fat that has the habit of storing energy will help save energy. Because this excess energy can protect our internal organs, help maintain body temperature (basal body temperature), and return to our cells as heat when you need it. However, fat cells can also produce estrogen, which may explain the potential reasons for underweight and overweight as risk factors for infertility; most importantly, too much white fat can lead to obesity and many related chronic diseases, such as type 2 diabetes , Four highs, heart disease, fatty liver, cancer, etc. White fat is not easy to be consumed, but it can store a lot of energy; how to consume white fat is the key to detoxification (fat reduction).
2. Brown fat cells
The amount of brown fat cells in the body is low, about 5% in the adult body. It and white adipocytes originate from completely different stem cell branches. Brown adipocytes originate from the development of skeletal muscle and are innervated by sympathetic nerves. They can be observed on the clavicle, neck and spine. Because of its amazing ability to burn fat, it is often associated with research issues related to weight loss, diabetes, and metabolism, and is called "good fat". Brown fat cells are brown in appearance because they contain a large number of dense mitochondria. Unlike white fat, which has huge fat droplets, brown fat has smaller fat droplets that are not pushed to the side of the squashed nucleus.
Since the mitochondria of brown adipocytes have a large amount of active heat-generating factors, that is, uncoupling protein, now called UCP1 (uncoupling protein 1), brown adipocytes become the only part of the body that can burn fat. Each unit of tissue has Great thermogenesis potential, can quickly burn fat to generate heat energy, and provide a second heating method besides muscle tremor heat generation, that is, non-tremor heat generation. Brown fat cells burn energy to produce heat is the most efficient way to produce heat, and they are extremely efficient.
Brown fat cells are generally considered to be able to consume white fat cells and have high metabolic activity in glucose metabolism and burning of resting fat tissues. They are important tissues for body energy, temperature balance, and weight control. They are also regarded as the cause of obesity and type 2 diabetes. Potential treatment. There are a lot of brown fat cells in newborns at the beginning, and the number will gradually fade when they grow up. The reason is that newborns have less muscle content and it is more difficult to generate heat through muscle tremors. At this time, brown fat cells produce heat to maintain The baby's body temperature is constant and will not lose temperature. Brown fat cells also help small mammals to produce heat and spend long winters in hibernation in the wild. Brown fat cells are sensitive to cold stimulation, and temperature will affect their activity. It is easier to observe thermogenesis in people at high latitudes, and people from tropical regions are less active in brown fat. Another study showed that in overweight and elderly people, the rate of glucose uptake by brown fat cells decreased by about 10 times.
3. Beige fat cells
Beige adipocytes are an intermediate phenotype of white adipocytes and brown adipocytes. Most of them are mixed in white adipocytes and are produced by the browning (browning) of white adipocytes. It has UCP1 like brown fat cells, so it turns from white fat cells that store energy to fat cells that release energy. Mitochondria with more white fat, beige-brown appearance, also with small fat droplets. Although the basic level of UCP1 gene expression in these beige adipocytes is very low, they still have a significant heat-generating capacity and activate powerful chemical production and metabolic effects equivalent to brown adipocytes. Although brown cells and beige cells develop from different cell origins, they show similar thermogenic properties and also affect energy and body temperature regulation.
How to convert white fat cells into beige fat cells? How to promote the burning of brown and beige fat cells?
There are currently four mechanisms to drive these fat cells to help reduce fat and weight:
1. Effective exercise
Exercise can increase adrenaline stimulation, which can cause thermogenesis of brown fat cells and browning of white fat cells, turning them into beige fat cells to burn energy together. Exercise induces the secretion of muscle hormones, such as irisin, Metrnl (also known as subfatin or cometin), cardiac natriuretic peptide and fibroblast growth factor, etc., which can also promote the metabolic activity of brown fat cells. Exercise can also improve the leptin and insulin signals in the brain, and enhance the neurons that stimulate preoptic enkephalin black cells and dermatotropin, which leads to browning of white fat cells. In addition, the hormone Irisin released during exercise can prevent Alzheimer's disease.
2. Cold stimulation
Under cold stimulation, the body's natural tremor can stimulate the skeletal muscle to release many endocrine factors, thereby promoting the activity of brown fat cells and beige fat cells, enhancing the activity of fat cells, and starting to burn fat. Interleukin-6 (IL6) secreted by skeletal muscle can enhance the activity of beige fat cells. If interleukin-6 is absent, it will prevent the formation of beige fat cells caused by exercise. Exposure to the cold can stimulate brown fat cells and increase the level of cardiac natriuretic peptides, which can stimulate the mitochondria of brown fat cells to burn and produce heat. Longer cold stimulation time may make white fat cells brown more generally. This seems to explain the principle of sticking autumn fat, because there are more fat cells that can be stored and burned, and can generate heat to withstand the cold winter.
3. The ketogenic diet
Simply put, replace carbohydrates with healthy fats. When the body consumes glucose, it slowly begins to burn fat to supply energy to the body, and the body slowly enters a state of ketogenesis (the production of three types of water-soluble ketone bodies that can provide energy). Finally, let the body enter a state of high-speed fat burning. Divided into 4 ways: (1) Standard ketogenic diet: low-carb water + moderate protein + high-fat diet, ie 70% fat, 20% protein, 5%-10% carbohydrate; (2) Periodic ketogenic diet: similar Carbohydrate cycle, many fitness enthusiasts use this diet, for example, within a week, 5 days strictly control carbohydrate, the other two days, intake a certain amount of carbohydrate (5+2 diet); (3) pertinence The ketogenic diet: It is the demand of high-intensity strength training enthusiasts. They usually limit carbohydrates and only take in appropriate amounts of carbohydrates before and after high-intensity training; (4) High-protein ketogenic diet: It is to increase the intake of protein in an appropriate amount. The intake is slightly less fat, for example, 60% fat, 35% protein, and 5% carbohydrate. It may be more suitable for people who need to gain muscle.
Dr. Long from the Canadian Huizhou education platform Chelsea98.com cautions: No one can do a ketogenic diet at will, because this diet method is likely to bring serious consequences to you! Must be carried out under the guidance of professionals!
4. Fat cell metabolism activation mechanism
Fat cell metabolism activation mechanism is a set of practical pure natural biochemical operation mode. Its basic principle is to produce stem cell proliferation that is beneficial to activate our body through the selection and matching of ordinary healthy food, and through different cooking methods and nutrition of ordinary healthy food. The principle of time sequence stimulates the endocrine activities of cells such as thyroxine, insulin, interferon, antibiotics, and activates and balances the metabolic process of fat cells. The content of this section will be explained in detail in the course and training of "Boshilong Detoxification Body Sculpting Immune Repair", please pay attention.
Classification of fats: how to eliminate unhealthy fats?
Fat is a special type of tissue in the human body. In addition to normal parts (such as the brain, bones, muscles, cell membranes, etc.), there are also a large amount of "displaced" fat. The white fat of the brain and the yellow fat of the bones affect the human body. Health is very important; the main harm to human health are visceral fat, subcutaneous fat, duct fat and ectopic fat. After 13-14 years of sexual development and maturity, the number of fat cells in the body no longer multiplies and increases. Later fatness and thinness are all due to the increase or decrease of fat cells. Due to the different rate of fat cell increase in different parts, it often leads to different degrees of obesity in each part of a person, which is related to the type of fat in each part. Here is a brief introduction to these 4 types of unhealthy fats:
Visceral fat surrounds human organs and mainly exists in the abdominal cavity. A certain amount of visceral fat is actually necessary for the human body, because visceral fat surrounds the human organs and plays a role in supporting, stabilizing and protecting the human internal organs. Visceral fat area or visceral fat index is one of the test indicators of the body composition analyzer and an important indicator for evaluating whether it is hidden obesity.
(1) Visceral fat area (VFA): refers to the area of visceral fat in the CT image of the belly button section of the abdomen, in cm2. The report of the Obesity Diagnostic Criteria Research Committee of the Japanese Obesity Society pointed out that through the study of the area of visceral fat and the number of complications that damage health, it is known that if the area of visceral fat exceeds 100c㎡, the number of complications will increase significantly, and the average complications The number will exceed 1.5; if it exceeds 150c㎡, the number of complications will increase and the average number of complications will exceed 2. The so-called complications refer to lifestyle diseases caused by obesity (mainly type 2 diabetes, abnormal fat metabolism, hypertension, etc.).
(2) Visceral fat index (visceral fat index, VFI): also known as visceral fat grade. The size of the fat area around the viscera in the CT scan of the abdomen is divided into 30 levels, and the result calculated using a certain calculation method is called the visceral fat index or visceral fat grade. Calculation method: visceral fat index = visceral fat area (cm)/10cm.
Losing visceral fat is the foundation of healthy weight loss
Male waist circumference> 90 cm, female waist circumference> 85 cm are typical "visceral fat" obesity. The medical proverb says "long waist circumference and short life span" is such a truth. The World Health Organization pointed out in a report on the concept of weight loss among obese people in various countries around the world. 91% women who care about the health of their families are eager to help their families or themselves lose terrible fat, but in the process of reducing fat, they only focus on losing "subcutaneous fat." , And ignore "visceral fat". The most important indicator related to obese people is waist circumference. The study found that people under the age of 40, women with waist circumference greater than 85cm, men greater than 90cm, are at high risk of heart disease; people over 40 years old, women with waist circumference greater than 90cm, and men greater than 100cm, are extremely high-risk groups of heart disease.
Excessive visceral fat is a manifestation of the body's metabolic disorder. Long-term visceral fat can cause complications such as hyperlipidemia, cardiovascular and cerebrovascular diseases, and decreased body organ function. In modern society, many people with a lot of visceral fat may appear to be obese on the surface, but it is also It is very likely that the body is thin, especially office workers and middle-aged and elderly people, many of whom need to "reduce weight" for their visceral fat. Studies have found that there is a concurrent relationship between visceral fat and subcutaneous fat. Visceral fat can easily lead to increased subcutaneous fat. This is the fundamental reason why many obese people lose weight through various forms such as weight-loss drugs, and finally rebound easily. The visceral fat is not reduced, only the subcutaneous fat is reduced.
Three reasons for visceral obesity: easy to be ignored, unbalanced diet, and less exercise. The three major characteristics of visceral obesity: a raised belly, a large waist, and constipation. Three major hazards: infertility, heart disease, and shortness of breath. Three main elimination methods: (1) Appropriate exercise; (2) Healthy diet (please consult Boshilong Healthy Eating Method); (3) Abdominal breathing and acupoint massage (please consult Boshilong Energy Linkage Balance).
Subcutaneous fat (sebum) is adipose tissue stored under the skin. Approximately 2/3 of body fat is stored in subcutaneous tissue. Energy storage cells covered by superficial fascia below the dermis layer and above the deep fascia layer. By measuring the thickness of subcutaneous fat, you can not only understand the thickness of subcutaneous fat and judge the fatness of the human body, but also use the measured sebum thickness to estimate the amount of body fat and evaluate the proportion of human body composition. How to judge whether the subcutaneous is muscle or fat? Pinch it with your hands, as long as the parts that can be pinched are all fat, no matter whether it is soft or hard (except skin). Because muscles are tight and strong tissues that wrap the bones of the body and support the movement of the limbs, how can it be pinched by the hand at once!
Subcutaneous fat is usually divided into three layers: subcutaneous fat layer, superficial fat layer, and deep fat layer. Some parts have only the first two layers and no deep fat, such as the calf. When people get fat, the volume of superficial fat cells increases, which can be many times different from fat cells in other layers.
Subcutaneous fat measurement (sebum thickness) usually needs to measure three parts: (1) upper arm-the midpoint of the connection between the acromion of the left upper arm and the radial head, that is, the abdominal position of the triceps muscle; (2) the back-the left scapular angle Lower; (3) Abdomen-1 cm next to the umbilicus of the right abdomen. In addition, sometimes the neck, chest, waist, front and back sides of the thigh and calf gastrocnemius are also measured. It should be noted that the thickness of subcutaneous fat measured by a sebum meter is double the sum of skin and subcutaneous fat tissue.
The standard of subcutaneous fat thickness in Chinese
The thickness of the wrinkle wall of the triceps brachii muscle of normal adult males is greater than 10.4mm, and adult females greater than 17.5mm are obese.
The thickness of the wrinkled wall of the abdominal skin of a normal adult male is 5-15mm, more than 15mm is obese, and less than 5mm is weight loss;
The thickness of the wrinkle wall of the abdomen skin of normal adult women is 12-20mm, more than 20mm is obese, and less than 12mm is weight loss;
The average thickness of the wrinkle wall of the scapular skin of a normal adult is 12.4mm, and obesity can be diagnosed if it exceeds 14mm.
The main role of subcutaneous fat:
(1) Thermal insulation and storage. Subcutaneous fat is the main place where the body stores surplus food. In hibernating mammals, subcutaneous fat provides almost all the energy for the winter; long-distance migratory birds also provide most of the energy supply from subcutaneous fat. Because the human body lacks hair, the warming effect of fat is very important to early humans. It is said that cold stimulates the production of adipose tissue, and subcutaneous fat is more likely to accumulate in human races who live and develop for a long time in cold regions.
(2) Women generally have more subcutaneous fat than men, and the distribution is different. Female hormones promote the development of subcutaneous fat, and its functions include energy supply, development and sexual selection.
(3) The main function of brown fat cells is to produce large amounts of heat; white fat cells are the cells that the human body actually uses to store fat; and beige fat cells are more similar to functional cells that use energy.
(4) The thickness of subcutaneous fat is related to genes, and is the result of the interaction of genes and environment. At present, many obesity-related genes have been discovered, such as MC4R, FAIM2, NPC1, BDNF, GNPDA2, TMEM18, KCTD15, GNPDA2, SH2B1, MTCH2, and NEGR1.
Subcutaneous fat generally affects only the appearance. There is too much subcutaneous fat in the arm area, which is usually called "butterfly sleeve". According to the amount of subcutaneous fat, skin elasticity and degree of epidermis, butterfly sleeves can be divided into six types: (1) Type 1: Subcutaneous fat is too thick but skin elasticity is good. Strength exercise is the healthiest way to eliminate it. Of course, diet structure Also need to be adjusted; (2) Type 2: Subcutaneous fat is too thick and some micro-epithelion, strength exercise + dietary structure adjustment + topical skin health products (such as grape essential oil, rose essential oil, seal oil, olive oil, ylang-ylang, grape Pomelo, rosemary, chamomile, etc.); (3) Type 3: Subcutaneous fat is too thick and excessive epidermis, minimally invasive surgery can be done (or not), but it also requires dietary structure adjustment + external skin health Products, need to strengthen strength exercise after surgery; (4) Type 4: normal subcutaneous fat with slight epidermis, dietary structure adjustment + topical skin health products; (5) Type 5: normal subcutaneous fat with excessive epidermis, OK Minimally invasive surgery, but at the same time, dietary structure adjustment + external skin health products are required, and strength exercises need to be strengthened after the operation; (6) Type 6: normal subcutaneous fat without excessive epidermis, strength exercise + dietary structure adjustment to maintain health arm.
Abdominal subcutaneous fat is usually caused by excess visceral fat in the abdomen. Abdominal fat can cause excessive inflammatory proteins in the body to flow to the blood, liver, muscles and brain. The harm to human health cannot be underestimated. When the visceral fat in the abdomen is lost, the subcutaneous fat in the abdomen will naturally disappear. If you want to lose fat at the same time, it is to do a lot of abdominal muscle exercises, practice six-pack abs, or highlight the so-called mermaid line or vest line. Although this is the job of a sports coach or fitness coach, you can also do it yourself: you can't just do aerobic weight loss, you need more strength training. In addition, please read "Boshilong Time and Space Meridian Exercise", which can help you perform acupoint massage.
3, Pipe fat
Duct fat is the fat that exists in our internal organs, such as blood vessels, lymphatic vessels, intestines, and trachea. The most common is vascular fat, which is also the most dangerous type. Insufficient blood supply is likely to cause cardiovascular and cerebrovascular diseases (the world's number one death disease).
The fat in the pipe accumulates on the blood vessel wall, forming plaques like yellow millet atheroma, so it is also called atherosclerosis. Over time, the elasticity of the blood vessel wall will decrease, which will affect the ability of blood flow. Eventually, the insufficient blood supply will cause heart and cerebrovascular diseases and endanger life. If there is fat accumulation in the intestine, it will disturb the normal microbial balance and cause problems such as insulin resistance. The small sacs or vesicles produced by the fat in the trachea of the lungs can be transferred to other organs, transmit harmful substances, and cause asthma or respiratory-related diseases. In addition, duct fat can also cause coronary heart disease, arteriosclerosis, myocardial infarction, cerebral stroke, breathing difficulties, decreased immunity, decreased organ function, etc. Therefore, duct fat is the most harmful.
Compared with the blood circulation, the lymphatic circulation is indeed a small stream, and the lymphatic vessels are very thin, and most of the lymphatic vessels are invisible to the naked eye. The lymphatic system is composed of lymphatics, lymphatic vessels, lymph nodes and lymphatic tissues: (tonsils, spleen, thymus) all the lymphatic vessels finally converge into two main large lymphatic vessels, including the chest and right lymphatic vessels, which are then injected into the vein and renewed Into the blood circulation. However, once the lymphatic vessels accumulate fat, it is very troublesome. Fat 80%-90% absorbed by the intestine is absorbed by the lymphatic capillaries of the villi of the small intestine. The small intestinal lymphatic capillaries-chylous have the highest permeability to fat (completely permeable). A large number of suspended fat droplets will appear in the lymph when eating fatty foods to form white chyle. If these fats are bad fats (such as artificial trans fatty acids, oxidized fatty acids, etc.), at the same time, if they cannot be injected into the veins and re-enter the blood circulation, they are likely to accumulate in the lymphatic vessels, leading to a series of immunity event.
How to eliminate pipe fat? Is there a specific plan?
(1) Eliminate duct inflammation: Choose foods that can eliminate duct inflammation, and eat less food that causes duct inflammation;
(2) Drink plenty of water (especially lemon juice, light tea, light cocoa, etc.), and drink more original soup (less salt and less oil);
(3) Replenish antioxidants: seal oil, curcumin, astaxanthin, proanthocyanidins, flavonoids, VC, VE, etc.;
(4) Supplement digestive enzymes or fresh vegetables and fruits to help decompose harmful substances in the pipeline;
(5) Eat more fermented foods, such as fermented milk products, fermented soybean products, and fermented vegetables, and you can also directly supplement probiotics;
(6) Acupoint massage and exercise can accelerate the circulation of blood or body fluids, so that harmful substances in the pipeline can stay as short as possible.
The content of this section will be explained in detail in the course and training of "Boshilong Detox, Body Sculpting, Immune Repair", so stay tuned.
4. Ectopic fat
Fat accumulation itself is not entirely a bad thing. If the body does not store energy in the form of fat and cannot stay in fat cells, then these excess fatty acids will overflow to other places, flow around the body through blood vessels, and accumulate in Where it should not accumulate, the fat accumulated in organs other than the brain and bones, such as the liver, pancreas, heart, muscles, etc., is called ectopic fat.
Ectopic fat is quite toxic and can penetrate deep into the tissues and cells in the body and cause direct damage; whether you are fat or thin, it will gradually accumulate in the body without knowing it, forming diabetes, heart disease, dementia, fatty liver, and even It evolved into cancer. The accumulation of fat in the liver not only affects liver function, but also produces insulin resistance and increases the risk of diabetes. The fat in the heart can easily cause high blood pressure, high cholesterol, insulin resistance, sleep apnea, etc., increasing the risk of heart attack and even death.
Muscle fat, mainly in the abdomen, waist, buttocks, as well as arms, thighs, and calves, is also the most prone to cellulite. Too much muscle fat can cause movement disorders and obstruct blood circulation. Intra-muscular fat (Intra-muscular fat, also known as intramuscular triglycerides, intramuscular triacylglycerol or intramuscular triacylglycerol, abbreviated as IMTG) is located in skeletal muscle fibers. Intramuscular fat is stored in lipid droplets, which are located next to the mitochondria and act as energy stores during exercise. In the human body, excessive accumulation of fat in muscles is related to diseases such as insulin resistance and type 2 diabetes. Human immunodeficiency virus (HIV)-lipodystrophy (lipodystrophy, also known as subcutaneous lipoatrophy, lipodystrophy; disorders or disorders of lipometabolism, causing subcutaneous fat deficiency; this abnormality may be congenital or acquired, partly or All deficiency) syndrome is also related to excessive accumulation of fat in muscles. But it is different from symptoms such as muscle atrophy, myotonic atrophy, and progressive lipodystrophy.
Lifestyle habits that tend to accumulate ectopic fat include: like carbohydrates or sweets; like fat-rich foods; sit for a long time or basically walk less; and don’t do exercises that will make you short of breath. How to judge? It can be confirmed by two blood indicators: (1) Serum transaminase (ALT) over 25IU/L; (2) Triglyceride (TG) over 150mg/dl. If the above living habits are met and the two blood indicators are met, the possibility of atopic fat in the body is extremely high, and intervention and improvement in life are needed.
Ectopic fats are mainly caused by excessive intake of high calories, high sugars, and high fats. They are easy to accumulate and easy to eliminate. Therefore, some people say that the most important thing to lose fat and weight is not fitness, but healthy eating, which is very reasonable. In order to avoid accumulation of ectopic fat in the body and development of major diseases, it is necessary to adhere to a healthy diet and healthy exercise every day. 1 pound of fat has about 4000 calories, so to lose 1 pound of body weight, you need to consume 4000 calories; a healthy intestine has the immunity of our body 70%, healthy food and healthy combination are very important to repair immunity; Intermittent brisk walking is a cycle of alternating brisk walking and slow walking speeds, which can improve thigh muscle strength and reduce muscle fat. This can also help our body stay away from diseases caused by obesity. Of course, occasionally relaxing on holidays and attending a party for dinner is not a big problem. The important thing is to stick to a healthy lifestyle for a long time.
Regarding healthy eating, introduce a healthy concept: Nutrition timing. Nutritional timing refers to the best times of the day to eat. In terms of energy balance, it mainly refers to the principle of time series nutrition (please read "Four Dimensions of Human Time Series Nutrition"). In terms of fitness, it is mainly pre-workout meal and post-workout meal. Pre-workout meal, because most of the time we lose fat, we are in a low energy state. The pre-workout meal can replenish the energy you need for fitness; the post-workout meal can ensure your muscle recovery. However, the concept of "meal" here is not rice + vegetables + meat, but scientific selection of ingredients and nutritional collocation (please follow the course of "Canada Dr. Dragon Detoxification and Immune Repair").
Specific other methods include:
In short, fat loss and weight loss cannot be achieved in a day or two, nor will it be done once and for all, but throughout the entire life process.
In fact, a healthy life is a natural state of life that constantly eliminates harmful foods and harmful lifestyles. If you do not pay attention to frequent adjustments to your diet and lifestyle, and accept unhealthy foods and unhealthy lifestyles at will, the accumulation of various harmful fats is inevitable. Of course, if you really want to improve your fat accumulation status, adjust hormone secretion and metabolism (such as the three major fat storing hormones and the six fat burning hormones), and hope to achieve energy balance through health management (especially healthy diet) , Please participate in the Canadian "Boshilong Detoxification Body Sculpting Immune Repair Course", 3 months and 12 lessons of economic and affordable theory and practical training, which will benefit you for life!
*** Every article has been carefully written, edited and checked by Huizhou experts. Please trust the experts’ opinions and suggestions.If you have any questions, please email firstname.lastname@example.org ***
Chelsea98.com – Dr. Kyle Long, a big health project of Smart Week Million Dragons, registered dietitian, registered health manager, from Smart Week Smart Financial Education GroupChelsea98.com-"Sincere. Clear. Efficient"