國慶節過完了，老實講，你胖了幾斤？

最顯著的變化，是不是那個肉呼呼圓滾滾的小肚子？

Big belly, double chin, thick neck… these are images coming into your mind when people talk about obesity.

大肚子、雙下巴、粗脖子……談及肥胖時，你的腦海里總是會浮現這些畫面。

Besides an apple-shaped appearance, people can also find out whether they are obese through their Body Mass Index, which is obtained by an equation: weight/height squared. Those whose BMIs are over 30 kg/㎡are considered overweight.

除了像蘋果身材，人們也能根據BMI指數判斷自己是否屬于肥胖人群。BMI指數=體重/身高的平方，BMI指數超過30 kg/㎡ 的則為超重。

The problem is, why do people with normal BMI still have a big belly? Although they are able to wear smaller-sized clothes, why is belly fat still forcing them to give up tight clothes?

問題是，為什么有的人BMI指數正常，肚子仍然很大？雖然可以穿小號的衣服，但為了遮肚子，這些人還是要避免穿緊身的衣服。

The reason is, it isn't just regular fat. It is visceral fat.

答案就是，肚子大不是因為一般的脂肪，而是內臟脂肪。

visceral ['v?s?r?l]：adj.內臟的

Different from subcutaneous fat, which is directly under the skin, visceral fat is found around organs in the abdominal cavity, including the liver, pancreas and kidneys.

皮下脂肪是儲存在皮下的脂肪組織，而內臟脂肪與它不同，存在于腹腔內，包裹著人的臟器，如肝臟、胰腺和腎臟。

subcutaneous [,s?bkj?'te?nj?s]：皮下的

abdominal [?b'd?m?n(?)l]：腹部的

cavity：洞；腔

liver：肝臟

pancreas ['p??kr??s]：胰腺

kidney：腎臟

It is necessary to have some visceral fat to protect your organs, but too much visceral fat is anything but healthy. Excessive visceral fat can lead to heart disease, hyperlipidemia and other cardiovascular diseases.

適量的內臟脂肪有利于保護臟器，而過多的內臟脂肪則會對身體有害，引發心臟病、高血脂及其它心血管疾病。

hyperlipidemia[,ha?p?,l?p?'dimi?]：高血脂

cardiovascular[,kɑrd?o'v?skj?l?]：心血管的

A visible impact is too much visceral fat contributes to thickening subcutaneous fat, which makes your belly more pronounced.

內臟脂肪很明顯的影響就是會增厚皮下脂肪，導致肚子越來越大。

pronounced：顯著的

Therefore, if you want to get rid of a big belly, the first step is to burn visceral fat, through discipline and dedication, instead of weight-loss pills.

因此，要想甩掉“大肚子”，首先就要通過自律盡力燃燒內臟脂肪，而不是去吃所謂的“減肥藥”。

How to burn visceral fat?

那么，如何減少內臟脂肪呢？

▌Do regular full-body exercise

定期做全身鍛煉

When you do long-term exercise, visceral fat will provide energy, followed by subcutaneous fat.

做長時間的鍛煉時，內臟脂肪和皮下脂肪會相繼提供能量。

And full-body exercises, such as squats and lunges, can activate many muscles at the same time, improving the efficiency of fat burning. Over time, flattening your belly can become a reality.

而如深蹲、箭步蹲一類的全身運動能同時活動多處肌肉，提高燃脂效率。假以時日，平坦的小腹就不再只是夢想。

Since our main purpose is losing belly fat, abdominal muscle exercise is suggested, including belly roll and planks.

既然主要目的是腹部減脂，那么卷腹、平板支撐一類的腹部運動也必不可少。

▌Improve diet

改善飲食

Burning fat requires eating less carbohydrate-rich food:

要想減脂，就要少吃富含碳水化合物的食物：

?eat less food with refined sugar including milkshakes, ice-cream, and pies…

少吃含精制糖的食物，如奶昔、冰淇淋、派……

?eat more high-protein food including fish, meat, eggs, and milk

多吃高蛋白食物，如魚、肉、蛋、奶

?eat more vegetables

多吃蔬菜

Remember not to diet blindly. It offers no benefit but makes you very hungry.

切忌盲目節食，餓得頭暈眼花也沒用。

What are you waiting for? Get started!

還在等什么？快點行動起來吧！

編輯：張曦

實習生：趙晗

來源：新華社、丁香醫生