运动是必须的。
一项涉及852人的研究比较了不同类型的运动在不节食的情况下减少内脏脂肪的效果，结果发现，中等强度和高强度的有氧运动在不节食的情况下，能最有效地减少内脏脂肪。 [10]
中等强度是指运动时可以顺畅说话但不能唱歌，而像快走、慢跑、游泳都是有氧运动。
中国居民膳食指南建议每周至少进行5天中等强度运动，累计时间150分钟，动起来吧。
另外有研究显示，睡不好觉和压力大也容易积累更多内脏脂肪。 [11、12]
所以要想减肚子还得好好睡觉、放松心情。
又一不小心整了3000多字，哈哈，评论、点赞、转发、在看，任一一个小操作都是对老谷的鼓励哦，爱你们。
今日互动：我160厘米，腰围78厘米，大家也晒腰围呀，另外有哪些减肚子经验，分享呀。
参考文献：
[1] https://www.healthdirect.gov.au/how-to-reduce-visceral-body-fat-hidden-fat
[2] https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685
[3] https://www.diabetes.co.uk/body/visceral-fat.html
[4] SANTESSO N, AKL E A, BIANCHI M, et al. Effects of higher- versus lower-protein diets on health outcomes: a syste- matic review and meta-analysis[J]. Eur J Clin Nutr, 2012, 66(7): 780-788.
[5]Gower, B. A., & Goss, A. M. (2015). A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes. The Journal of nutrition, 145(1), 177S–83S. https://doi.org/10.3945/jn.114.195065
[6]Sasakabe T, Haimoto H, Umegaki H, Wakai K. Association of decrease in carbohydrate intake with reduction in abdominal fat during 3-month moderate low-carbohydrate diet among non-obese Japanese patients with type 2 diabetes. Metabolism. 2015 May;64(5):618-25. doi: 10.1016/j.metabol.2015.01.012. Epub 2015 Jan 29. PMID: 25682064.
[7] Stanhope K L , Schwarz J M , Keim N L , et al. Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans[J]. The Journal of clinical investigation, 2009, 119(5):1322-1334.
[8]Schwarz JM, Noworolski SM, Erkin-Cakmak A, Korn NJ, Wen MJ, Tai VW, Jones GM, Palii SP, Velasco-Alin M, Pan K, Patterson BW, Gugliucci A, Lustig RH, Mulligan K. Effects of Dietary Fructose Restriction on Liver Fat, De Novo Lipogenesis, and Insulin Kinetics in Children With Obesity. Gastroenterology. 2017 Sep;153(3):743-752. doi: 10.1053/j.gastro.2017.05.043. Epub 2017 Jun 1. PMID: 28579536; PMCID: PMC5813289.
[9] PERNA S. Is Vitamin D Supplementation Useful for Weight Loss Programs? A Systematic Review and Meta-Analysis of Rando- mized Controlled Trials[J]. Medicina (Kaunas), 2019, 55(7):368.
[10]Vissers D, Hens W, Taeymans J, Baeyens JP, Poortmans J, Van Gaal L. The effect of exercise on visceral adipose tissue in overweight adults: a systematic review and meta-analysis. PLoS One. 2013;8(2):e56415. doi:10.1371/journal.pone.0056415
[11]Beccuti G, Pannain S. Sleep and obesity. Curr Opin Clin Nutr Metab Care. 2011;14(4):402-412. doi:10.1097/MCO.0b013e3283479109
[12]Dallman MF, la Fleur SE, Pecoraro NC, Gomez F, Houshyar H, Akana SF. Minireview: glucocorticoids--food intake, abdominal obesity, and wealthy nations in 2004. Endocrinology. 2004 Jun;145(6):2633-8. doi: 10.1210/en.2004-0037. Epub 2004 Mar 24. PMID: 15044359.
