50歲後如何減內臟脂肪：3大有效方法改善脂肪肝，提升整體健康 How to Reduce Visceral Fat After 50: 3 Proven Tips to Fix Fatty Liver and Boost Health

(English Summary follows)

這部影片由「樂享養生」頻道製作，標題為「50歲後內臟脂肪怎麼減？醫師：少吃多運動沒用！做對這3件事，內臟脂肪自動消失。」，陳醫師解釋為何50歲後單純「少吃多動」無效，甚至會加速衰老。重點在於校準體內「代謝時鐘」，讓身體自動燃脂，甚至睡覺時也在瘦身。這對減少內臟脂肪（如脂肪肝）特別有效，透過改善代謝、激活棕色脂肪（將白色脂肪轉化為熱量）、預防胰島素阻抗，維持整體健康，支持肝臟功能，降低高血脂風險，並促進增肌減脂。

3件關鍵事情：

1. 調整進食時間：將每天進食時間控制在10小時內（例如上午8點到下午6點）。睡前至少5小時避免進食，早點吃晚餐。這能讓夜晚身體修復代謝，將睡眠變成燃脂期。對脂肪肝而言，有助肝臟運送脂肪，防止堆積。
2. 增加特定營養素：每餐確保攝取手掌大小的蛋白質（如雞蛋、肉類）。補充膽鹼來源，如蛋黃和花椰菜，這些是「肝臟搬運工」，幫助將脂肪從器官運走。不吃肉可能因膽鹼不足加劇脂肪肝，因此優先這些食物，提升脂肪代謝和器官健康。
3. 結合負重與有氧運動：每週3次負重訓練（如深蹲，持續30分鐘以上），增肌提升代謝。搭配每天45分鐘Zone 2有氧運動（中等強度，如鼻呼吸慢跑，能說話但無法唱歌）。這激活棕色脂肪，有效針對腹部和內臟脂肪，而不需過度運動。

陳醫師指出，這些方法不僅減內臟脂肪，還能改善脂肪肝（用戶分享3個月脂肪肝消失、減8公斤）。資訊僅供參考，建議就醫檢查以個人化調整。

The video, titled "How to Reduce Visceral Fat After 50? Doctor: Eating Less and Exercising More Is Useless! Do These 3 Things Right," from the "Le Xiang Yang Sheng" channel, features Dr. Chen explaining why traditional "eat less, move more" approaches fail for people over 50, as they can accelerate aging. Instead, the key is to calibrate the body's "metabolic clock" to automatically burn fat, even during sleep. This is particularly beneficial for reducing visceral fat (inner organ fat) like fatty liver, by improving metabolism, activating brown fat (which burns white fat for heat), and preventing insulin resistance. The advice helps maintain overall health by supporting liver function, reducing risks of high blood lipids, and promoting muscle gain while losing fat.

The 3 Key Things to Do:

1. Adjust Eating Schedule: Limit your daily eating window to within 10 hours (e.g., eat between 8 AM and 6 PM). Avoid food at least 5 hours before bedtime, and have dinner earlier. This allows the body to repair metabolism at night, turning sleep into a fat-burning period. For fatty liver, it aids in transporting fat out of the liver, preventing accumulation.
2. Boost Specific Nutrients: Ensure each meal includes a palm-sized portion of protein (e.g., eggs, meat). Supplement with choline-rich foods like egg yolks and broccoli, which act as "liver transporters" to move fat away from organs. Avoiding meat can worsen fatty liver due to choline deficiency, so prioritize these for better fat metabolism and organ health.
3. Combine Strength and Aerobic Exercise: Do weight-bearing exercises (e.g., squats) 3 times a week for 30+ minutes to build muscle and boost metabolism. Pair with daily 45-minute Zone 2 aerobic activities (moderate intensity, like slow jogging with nose breathing, where you can talk but not sing). This activates brown fat, effectively targeting belly and visceral fat without overexertion.

Dr. Chen notes these steps not only reduce visceral fat but also improve fatty liver (users reported resolution in 3 months and 8kg weight loss). Consult a doctor for personalized advice, as this is for reference only.