Will high body fat cause fatty liver? What should I pay attention to when my body fat is high?

If your body fat content is too high, it means that your body fat content is also too high. If so, will you get fatty liver? What should you pay attention to when your body fat content is high?

Fatty liver is a disease caused by excessive fat accumulation in liver cells due to various factors. It is a common liver pathological change, not an independent disease. Obesity, drinking, and lack of exercise are all causes of fatty liver. People with fatty liver should eat a low-fat and low-sugar diet, exercise appropriately, and quit drinking.

For people with high body fat, they should reduce the intake of greasy food, otherwise it will lead to more and more fat accumulation in the body, which is very bad for the health of the body. Therefore, the intake of oil in daily diet should be controlled and not too much. For office workers, they need to take more time to do outdoor aerobic exercise. If they sit in the office every day and lack exercise, their physical fitness will only get worse and worse. You can choose to do yoga, which can help consume fat in the body while cultivating your body and mind. It is a very healthy exercise.

In addition, in terms of diet, we should reduce the intake of foods with high fat content, eat more foods with high carbohydrate content, eat more soybeans, and drink more milk, which are very beneficial to the body and can make you younger and younger. At the same time, we should try to reduce the intake of foods with high sugar content. Now there are many kinds of sweets on the market that fascinate many young people, but eating too much will lead to increased body fat. So if you want to be healthy, you must learn to avoid eating and eat regularly. It is enough to eat until you are 70% full. Eating too much will make it difficult to fall asleep and it is easier to accumulate fat.

01. Breakfast

You must eat breakfast. If you skip breakfast, you may eat more at lunch. In order to cope with the situation that you skip breakfast again, your body will forcefully absorb and store more fat to cope with this phenomenon. This is the root cause of many people gaining weight even though they eat less. If you eat less or skip breakfast, your body will adjust its metabolism. It is said that metabolism may drop by 20%.

02. Ensure that the total calories do not exceed the standard

Whether you have 3 meals a day or multiple meals a day, the only thing that remains unchanged is that the total calories do not exceed the standard and ensure a certain calorie gap

03. Consume high-quality protein

If you find it difficult to lose body fat and show muscle lines, you should pay attention to where you get your protein. High-quality protein will not make you fat, but will reduce body fat! Protein is less likely to turn into body fat and can also speed up metabolism. Whenever you are hungry, it is better to eat some protein. Even if you want to reduce calories, you should start with fat and carbohydrates (staple foods) instead of protein.

04. Don’t give up carbs

Although too much carbohydrates can lead to body fat accumulation, you can't completely avoid them. Because carbohydrates are the body's main source of energy, and they also provide calories and reduce muscle loss. Eat less but don't stop eating.

05. Reduce sugar

Remember, sugar is the culprit that prevents you from losing weight! Make sure to consume as little sugar as possible during the fat loss period! Avoid any added sugars and foods that contain sugar in the nutritional ingredients. Not only will it cause fat accumulation, but it will also make people lose their spirits.

06. Eat more vegetables

There is almost no need to consider the amount of vegetables you eat when they are diverse and colorful, because vegetables have a strong sense of satiety and can effectively control the intake of starch or protein. You will only eat a small amount of protein, fat, sugar, vitamins, inorganic salts and cellulose.

07. Drink more water

The average person's exercise intensity is not enough to require sports drinks for quick recovery, so water is your best fitness drink. But there is one exception. When you experience symptoms of hypoglycemia such as dizziness, nausea, and vomiting, drinks high in sugar content are your life-saving straw and you must replenish them in time.

sports:

01. Don’t just train a single muscle

Don't just do a single exercise. These exercises that only train a single muscle, although they can effectively stimulate the target muscle, are not very helpful for reducing overall body fat. So if you want to lose fat, it's best to choose exercises that train multiple muscle groups at the same time, so that the effect will be doubled!

02. Don’t just do machine training

Equipment training has a prescribed movement trajectory and can only have fixed movements, which will limit the range of muscle movement, limit the muscle stretch limit, and reduce the efficiency of fat burning and muscle growth. (However, beginners can first familiarize themselves with the movement patterns and muscle use through equipment).

03. Do about 30 minutes of aerobic training after weight training

Aerobic exercise is both a right and wrong way to lose fat. Fat loss cannot be separated from aerobic exercise, but you can't just do aerobic exercise blindly. The best way is to do weight training first, and then end with about 30 minutes of aerobic exercise. Aerobic training is a good tool for fat loss. It is an ideal time to do it after weight training, and the fat loss effect is very ideal.

04. Don’t just do crunches

Spending a lot of time doing crunches will not only reduce your fitness efficiency, but will not help your abdominal muscles much. It is better to do some multi-joint training first, and then end with 2-3 core training exercises for more effective training!

05. Don’t repeat the same exercise

Although squats, bench presses and other exercises are highly recommended, you don't have to do the same training every time. The more movements, the better. The more movements, the more balanced the muscle development. Change the order of movements from time to time and grasp the rest time between movement groups. If you want to increase muscle, you can shorten the time to make the muscles more engorged with blood. If you want to increase strength, rest longer and hit heavier weights.

06. Don’t train for too long at a time

Many office workers don't have time during the week, so they don't train during the week, but train hard on the weekends; or they are eager for quick results, blindly compare themselves with others, and train too long without considering their own physical condition. This is likely to cause the opposite effect! Because when we are training hard, the pressure will make our adrenaline burst, so we feel refreshed during training. But when the training volume exceeds the body's load, the adrenal glands will begin to secrete cortisol, which will cause muscle loss!

07. Exercise plan

Be sure to stretch and relax when exercising. The stretching before the start is mainly to warm up, and the final stretching is mainly to relax. Familiarize yourself with the body's large muscle groups (pectoral muscles, latissimus dorsi, quadriceps, etc.) and small muscle groups (biceps, triceps, deltoids, etc.). You should know that the recovery time of large muscle groups is 72 hours, and the recovery time of small muscle groups is 48 hours. Therefore, large muscle groups can be trained once every three days, and small muscle groups can be trained once every two days. Only the abdominal muscles are not restricted and can be trained every day.

High body fat percentage may affect menstruation.

A high body fat percentage generally indicates that the body is obese, which is likely to cause endocrine disorders, resulting in poor menstrual cycles or decreased libido, and may also cause menstrual disorders.

If you have a high body fat percentage, you can usually alleviate it through a reasonable diet and doing more exercise, such as jogging, brisk walking, and swimming, which usually help burn fat and help reduce body fat percentage.