Excess fat is another problem that is difficult to solve for many people, especially the behavior of people in the present era who sit and work in one place, eat fast food, and do not exercise much. This is the cause of having excess fat that is difficult to reduce or becoming obese in the future.
Excess fat is fat that sticks to various parts of the body, usually accumulating in the abdomen, upper arms, thighs or even circulating in the bloodstream and sticking to the walls of blood vessels, infiltrating liver cells or other organs. This excess fat can make your body bigger, increase your weight, and also create serious health problems. The more there is, the more dangerous it is, and it is also difficult to treat.
Try changing your eating habits, food types, and food proportions to be more appropriate, such as:
- Limit the amount of fat, starch and sugar per day to prevent consuming too many nutrients and energy.
- Eat high-protein, low-fat foods such as lean meats, ยูฟ่าเบท, skinless meats, fish, beans, and tofu.
- Eat more vegetables and fruits because the fiber in vegetables and fruits helps reduce fat in the body.
- Learn how to read nutrition labels, which can help you better control your daily energy and nutrient intake.
- Cut back on your favorite, but less healthy, foods and drinks, such as soft drinks, cakes and bubble tea. Set a limit on how many times you can eat them per week, or limit and restrict the amount you eat.
- Avoid eating ready-to-eat or processed foods such as sausage, ham, and bacon because they are high in sodium and fat.
People who have excess fat and are not in shape should start exercising more, along with choosing good food. Cardio exercises for 30-45 minutes or more will help use up excess fat energy by using oxygen to burn energy from sugar and fat in a condition where the heart beats at a rate of 130-150 times/minute, such as walking, running, aerobic dancing, jumping rope, swimming, cycling.