Sitting too long even though still exercising
Many people think that just spending 30-60 minutes each day exercising is enough. However, if most of the remaining time is spent sitting at work, watching TV or using a phone, the risk of visceral fat accumulation still increases.
Experts recommend getting up and exercising lightly every 30-60 minutes of work, walking for a few minutes or performing stretching exercises to reduce continuous sitting time.
Staying up late and sleeping at the wrong biological pace
Many people still sleep 7-8 hours but often stay up very late. Frequently delaying bedtime compared to the natural biological clock may be related to higher amounts of belly fat and visceral fat, especially in men.
Continuously snacking on super processed foods
A pack of biscuits, a few slices of sausage or a glass of milk tea may not make a difference immediately. However, regular consumption of super processed foods rich in sugar, refined starch and saturated fat will increase excess energy, promoting visceral fat accumulation.
Skip breakfast and eat more in the evening
Many people skip breakfast to lose weight but eat too much at the end of the day. This can easily cause the total energy intake to exceed needs, and also affect the biological clock of metabolism.
Eating too much in the evening, especially energy-rich foods, can contribute to increasing fat accumulation in the abdomen if prolonged.
Prolonged tension
Work pressure or lack of rest time are often underestimated. However, chronic stress increases the secretion of cortisol - a hormone related to the tendency to accumulate fat in the abdomen and around internal organs.
Only care about weight and ignore waistline
A common mistake is thinking that people with normal weight will not have visceral fat. In fact, the situation of "thin but with a lot of visceral fat" still exists, when the amount of fat around the organs increases even though the BMI is not high.
Therefore, experts recommend further monitoring of waist circumference, waist/breast ratio and periodic health check-ups if there are risk factors such as lack of exercise, high blood pressure or family history of metabolic diseases.
