How to reduce internal fat in the body. Higher risk of heart disease and stroke. Getting rid of visceral fat at home

How to get rid of internal fat in the body? Today it is very actual topic. Many are interested in how to remove excess body fat on their own and at home. Before you start fighting with it is necessary to consult with a dietitian.

Internal fat in a normal amount in the human body supports the functioning of internal organs, protects organs from mechanical damage, and in extreme conditions can act as a source of nutrition.

Excess in the body affects the functioning of the entire human body. Organs such as the intestines, kidneys or liver become enveloped in fat and stop working normally. As a result, serious diseases develop against the background of obesity, which can lead to complications.

There is no quick fix for obesity. It is necessary to reduce the calorie content of foods, not to overeat, to lead. Sometimes it is necessary to solve the problem of obesity with medical methods. Surgery is also possible.

The difference between visceral fat and subcutaneous fat

When eating food, a person replenishes fat reserves. At wrong mode nutrition, the body begins to accumulate reserves not in the subcutaneous layer, but around the internal organs. This layer is called visceral fat. Subcutaneous fat in a normal amount is necessary for a person, as it replenishes energy reserves and does not allow the body to freeze in winter. It does not participate in the internal processes of the body. In addition, subcutaneous fat can be removed surgically, but visceral fat cannot.

Why is visceral fat dangerous?

Visceral fat should not exceed 15% of the total number of fat cells in the body. These deposits build up around the liver, kidneys, stomach, intestines, and genitals, resulting in reduced blood flow to the internal organs. This leads to poor oxygen supply to the lungs, to heavy breathing, shortness of breath, and rapid fatigue.

Because visceral fat accumulates around the internal organs, its presence is difficult to determine. Even thin people have such deposits. At the same time, this type of fat is very dangerous, as it can make a recently healthy person disabled. In this case, doctors are powerless and cannot help the patient even by surgery.

If the fight against visceral fat is not started in time, it can lead to the following diseases and pathologies:

• diabetes mellitus;
• cardiovascular diseases;
• infertility;
• cirrhosis of the liver;
• oncological diseases;
• attacks of suffocation in a dream;
• osteoporosis;
• varicose veins;
• myocardial infarction.

Reasons for the formation of internal fat

The reasons for the appearance of internal fat in the body can be as follows:

• excessive consumption of fatty and sugary foods;
• insufficiently active lifestyle;
• lack of sleep, frequent stress.

With a sedentary lifestyle, fats in the body accumulate even faster. In old age one loses muscle mass, the body's calorie burning slows down and the percentage of fat increases. Hormonal changes that promote accelerated fat formation occur in menopausal women. In addition, some people are genetically disposed to be overweight, but this does not mean that they obviously have more subcutaneous fat. Proper nutrition, special exercises or other regular physical exercises can stop the process of fat deposition.

Body fat measurement

A real picture of the presence of a fatty layer can be obtained after passing tests and a medical examination. The most accurate way to measure body fat on internal organs is MRI abdominal cavity. Assessment of the presence of internal fat is also carried out using ultrasound. You can measure the percentage of body fat in the body at home. There are several ways to measure:

Method number 1. With the help of a ruler.

Index and thumbs it is necessary to pinch the skin in several places (on the abdomen, on the back, on the hips). Then, releasing the fold, but without spreading your fingers, you need to measure the distance between the fingers with a ruler. If there is excess fat in the body, then the distance will be more than 2.5 cm.

Method number 2. The ratio of hips and waist using a centimeter tape.

You need to measure just above your belly button. Then the legs should be placed shoulder-width apart, and the stomach should be relaxed. You need to measure the circumference of the hips at the widest point. The waist circumference is divided by the hip circumference. If the result is more than 0.8, then it is urgent to start the fight against excess fat.

Method number 3. Measurement of body mass index.

It is necessary to divide the body weight by the height multiplied twice. Normal body weight lies in the range of 18.5-24.9. Example: BMI = 60 kg: (1.7 cm * 1.7 cm) \u003d 20.76.

The norm of visceral fat

Approximately 80-90% of the total amount of adipose tissue is subcutaneous fat. Visceral fat (norm) in the body in men should be 10-20%, for women - about 5-8%. With age, the amount of visceral fat increases. By measuring the waist with a centimeter tape, you can find out the degree of internal obesity. The waist for women should not exceed 88 cm, for men - 94 cm. If the measurement results are larger, then this is the first sign of exceeding the norm.

Exercises to burn excess fat

It is necessary to take measures if visceral fat exceeds the norm in the body. How to get rid at home? Proper nutrition, exercise and stress management will help.

An effective fight against excess fat is not complete without physical activity. by the most effective ways in the fight against fat burning, dancing, step, running, aerobic exercise are considered. Four times a week for 30 minutes on a treadmill - and you can achieve good results in the fight against such a problem as visceral fat.

How to get rid of at home by exercising? The following loads will help:

Exercise number 1. Run in place, raising your knees high.

It is necessary to perform the exercise for 2-3 minutes, while you need to breathe correctly, control the pace and the correctness of the exercise.

Exercise number 2. Plank.

This exercise targets all muscle groups. Although this load is quite difficult to carry out, it is great way fast fat burning. In the beginner's stance, you need to stand for about a minute. Over time, you should increase the time of this exercise. Be sure to keep your back straight while doing this exercise.

Exercise number 3. Running in place in plank.

Standing in the bar, it is necessary to imitate running, while pressing your knees to your chest. Beginners can do the exercise for about a minute. Over time, you should increase the time of this exercise.

How to get rid of visceral belly fat? The answer is very simple. To reduce the volume on the abdomen, you must perform the following exercises:

Exercise number 1. Press. Lying on your back, bend your knees and lift upper part torso.

Exercise number 2. Twisting lift. Lying on your back, you need to bend your knees and raise your upper body with the exercise. The exercise is performed so that the elbow can reach the opposite knee.

Exercise number 3. Lying on your back, you need to raise your legs at an angle of 90 degrees. Next, with both legs, tilt to the right and left side, lowering them as low as possible to the floor, but without touching.

A diet that promotes the removal of internal fat

Diet is another way to get rid of visceral fat. You need to follow a low-calorie diet. It is supposed to consume somewhere 1200 kcal / day. But in no case should you starve.

Simple rules on how to get rid of internal body fat through diet include the following points:

1. It is important to completely switch to a healthy diet. 80% of the diet should be vegetables and fruits.
2. The consumption of animal fats should be reduced to a minimum: butter, margarine, pork, fatty beef.
3. Avoid light carbohydrates.
4. It is advisable to completely abandon bakery products. Bread can be consumed only from wholemeal flour and in small quantities.
5. You should give up alcohol.
6. It is important to avoid carbonated drinks.
7. You need to eat five times a day, but fractionally, in small portions.
8. You need to drink one and a half to two liters of clean water a day.
9. It is necessary to introduce foods that quickly burn fat into the diet: apple, celery, citrus, ginger.
10. During diets, it is desirable to use vitamins and antioxidants to strengthen the immune system.

Great stress for the body - strict diet. Therefore, if necessary, you should seek the help of a dietitian. The doctor will help normalize metabolism, control hormones, tell you how to get rid of internal fat in the body. The main thing is to follow all the recommendations.

Lifestyle for getting rid of internal fat

How to get rid of internal fat? Try to lead a stress-free lifestyle. Many people begin to eat problems amid stress. It is necessary to learn to control stress and the amount of consumption of sweet and junk food during it.

Sleep is also an important factor in the fight against excess fat. It is night sleep, which is 6-7 hours, that contributes to the restoration of the body and the normal functioning of all organs and systems.

It is important to give up bad habits, i.e. drinking alcohol, smoking.

All of the above will teach you how to get rid of internal fat in the body and reduce the risk of obesity.

A dense round belly, treacherously protruding from under any outfit, is able to develop a lot of complexes. It is one thing when it is ugly, and another is the danger of body fat for the health of the body. How to effectively remove visceral belly fat in women, men and gain a slim figure?

Visceral fat on the abdomen in men and women is a sign that a dangerous process is taking place inside the body - excess reserves are formed under the muscles of the press, on the internal organs. They accumulate gradually from the use of harmful products and stressful situations.

Abdominal fat in a normal amount is good for the body, it is necessary for:

• maintaining body temperature;
• obtaining energy for life support;
• protection of internal organs from mechanical damage.

Why you need to get rid of visceral fat as soon as possible? If it is present in the body in excess, it threatens with the following consequences:

1. Increase in blood pressure. Deposits of abdominal fat emit harmful acids, then they are processed by the liver into harmful cholesterol, which poses a threat to the state of blood vessels and the development of atherosclerosis.
2. Violation of the functioning of the intestines, liver, heart.
3. Failure in the hormonal system.
4. Negative reaction to insulin. Due to the decrease in the sensitivity of the body to this hormone, a number of biochemical processes are triggered. This is serious, type 2 diabetes, cancer, coronary disease, kidney failure can develop.

Food

How to easily and quickly remove visceral fat from the abdomen? Adjust your diet. The mistake of all people who have extra pounds is to try to go on an extreme diet or turn on starvation mode. Due to the excessive lack of calories in the menu, namely carbohydrates, the body's metabolism slows down, and kilograms go away slowly. Fasting our body perceives as a huge stress. The body begins to accumulate and store reserves of subcutaneous fat in order to maintain life. At the first stages, it is enough to follow simple rules for losing weight at home:

• Eat 5-6 times a day, but in small portions.

The trick will help to maintain a feeling of satiety all the time and reduce the volume of the stomach. With this approach, after a month, get used to consuming servings 2 times smaller than before. But the food on the plate should conditionally fit in the palm of your hand.

• Drink plenty of water.

People often confuse hunger with thirst. Water will help you avoid unnecessary snacking.

• Calculate the daily calorie intake and the right amount of proteins, fats, carbohydrates.

This can be done independently using the Harris-Benedict formula or using online calculators. Calories are a store of energy from food that a person needs for a day. The indicator depends on age, weight, height and the degree of physical activity for the week.

• Have your last meal 3-4 hours before bed.

If you go to bed with a slight feeling of hunger, this will contribute to the breakdown of fats during sleep.

• Eat carbs before 4:00 pm and protein for dinner.

In the morning, we need energy to get the body out of sleep mode. Slow carbohydrates (cereals, fruits, boiled potatoes) do an excellent job with this.

• Give up alcohol and cigarettes.

Alcohol slows down the metabolism, in addition, it is high in calories. Tobacco interferes with sports, contributes to the accumulation of internal fat and skin aging.

• Give up baking and fast food.

Junk food contains a lot of carbohydrates and calories. This contributes to the appearance of visceral fat inside the abdomen.

• Always have breakfast.

Develop the habit of eating at the same time and you will never overeat.

• Healthy sleep - less than 5 hours and more than 8 hours a day - is the culprit of overweight. Rest for 6-8 hours will help get rid of volumes.

Exercises

For efficient combustion deposits and cellulite require active training - running, power loads with weights and body weight, aerobics, swimming.

How to quickly remove just one problem area? It's impossible. Fat from the body goes evenly when losing weight. We offer a set of exercises for the press and sides, do not forget to work out the whole body evenly.

1. Straight and oblique twists.

Lie on the floor and bend your knees. Cross your arms over your chest or behind your head. Slowly lift your shoulder blades off the floor, trying not to engage your neck and lower back. To work out the oblique press, make movements to the left and right side. At correct technique muscles should burn after 20 repetitions.

1. Bike.

Lie on your back and slightly tear off your shoulder blades. Keep your hands behind your head to maintain balance. Rotate your legs in the same way as you pedal on a bicycle. Engages the lower press and removes internal fat from that area.

1. Plank.

It works on the abdominal area, biceps and buttocks. Lie on your stomach, then rise up on your elbows. Rest your toes on the floor. The main load from its own weight should fall on the abdomen.

Medications

Sometimes proper nutrition and exercise do not give such a quick and noticeable result as we would like. Nutritional supplements and medications that promote weight loss come to the rescue. Below you can see an overview of the most popular remedies for extra pounds.

Clenbuterol

Increases body temperature and thereby burns belly fat in men and women. The medicine gives additional energy, which allows you to give all the best during aerobic and strength training. Contraindicated in people with hypertension and tachycardia.

L-carnitine

The composition contains amino acids and vitamin B. The drug is used to speed up metabolism, it is considered a drug. Advantages of the product: lowers cholesterol levels, promotes the breakdown of internal fat and muscle gain, supports the cardiovascular system. The daily dosage of the drug must be chosen together with the therapist or nutritionist. For athletes, the norm is 1.5 g, and for ordinary people- 0.6 g.

Synephrine

Consists of orange extract fruit tree. The drug activates metabolic processes, suppresses the feeling of hunger. Synephrine is relatively safe for health, as it does not affect blood pressure and the cardiovascular system.

Xenical

The active substance in the composition is lipase, which blocks and removes fats. Capsules of the drug should be taken with meals. The daily norm for men and women is 3 tablets.

Massage

Massage is useful in combination with exercise. After training, when the muscles are warmed up, the process of burning extra pounds on the stomach, sides and hips takes place. Massage will just help to smooth the skin in the abdomen and reduce the waist. To achieve the effect, you need to spend at least 15 sessions. Anti-cellulite massage is best done in the salon. To carry out the procedure at home, you will need a rich cream or body lotion. It will be necessary to apply the product in a circular motion over the abdomen. You should feel a slight burning sensation.

Folk remedies

How to get rid of visceral belly fat? Folk remedies and methods have always been famous for their effectiveness.

1. Baths with salt, mustard, soda and aromatic oils.

Such procedures were arranged by Queen Cleopatra. She was considered the most beautiful and slender woman of her generation.

1. Wraps with cling film.

For efficiency, it is wrapped around before doing fitness. Girls assure that sweat flows in a stream, and subcutaneous fat leaves instantly. You can try making wraps with vinegar, honey, mustard and soda. The procedures help to lose weight and significantly smooth out sagging skin around the abdomen.

1. The use of natural products that speed up metabolism.

These include garlic, ginseng, green tea, marshmallow and flax seeds. To cleanse the intestines and a slender figure, cumin, dill, anise and buckthorn are added to food.

Why Popular Weight Loss Methods Don't Work

The visceral appearance of formations can be determined at home in two ways - by calculation and by eye. If we talk about the visual method, then the "lifeline" around the waist and excess weight is visible to everyone. It is also characterized by the presence of swollen sides and a large dense belly.

The scientific method suggests measuring your waist. For men, this figure should normally not exceed 100 cm, and for women - 90 cm.

If the volumes are much larger, then there is a tendency to the formation of visceral fat, covering the internal organs.

Why was it impossible to remove deposits on your own at home? Because they made the following mistakes:

• Starvation. Do not mock the body. This approach will not help get rid of excess weight. Weight will not go away, and chronic diseases will worsen, and metabolism will slow down.
• Massage. Whatever beautiful words neither the specialist said, but no one has yet managed to achieve weight loss without exercises to burn extra pounds.
• Medicines and dietary supplements. There are no magic pills that will help you quickly remove the "lifeline". Their use is dangerous, as the composition contains unacceptable components.
• Press swing. It is impossible to get rid of deposits around the waist with 2-3 exercises for the abdominal muscles. To see the desired relief, you need to stimulate the work of the heart. Training at the limit helps to quickly burn kilograms.
• Rapid weight loss. Do not wait quick results It is impossible to lose weight quickly, as this is a shock for the body, and it will respond to this with a negative reaction. After the end of the diet, the kilograms will return.

Modern society encourages successful people and in every possible way demonstrates its requirements for achievements. Moreover, real merits come only with years and hard work, and you want to demonstrate your status to others here and now - such is the dynamics of today's life. And what is the easiest way to do this? That's right, on the outside! And these are: stylish clothes, a confident smile, a beautiful body. Men and women around the world, especially in developed countries where social status plays a primary role for self-affirmation and self-realization, constantly striving to look better, track fashion trends, update your wardrobe in a timely manner and make the best possible impression. Working on your body is an important part of this self-improvement, allowing you to earn capital for a huge number of sports clubs and specialty food companies. And all would be fine, but often all these efforts on the part of the recipients turn into just a mouse run in a wheel that does not bring the expected results. Why is this happening? Because most people do not know their body well enough and understand what is really needed for its health and beauty.

Both men and women spend a lot of effort, time and money, but continue to see the same imperfect reflection in the mirror for months and years. Most eventually resign themselves and declare to themselves and to everyone else that this is their destiny / constitution / karma: to look far from the standard of beauty. Meanwhile, you can and should get rid of body fat. It is only necessary to take into account that fat in human body is not the same and it is right to direct your efforts to the destruction of exactly the type of fat that adversely affects the state of health and appearance. This is the so-called hidden or visceral fat, which is much more difficult to get rid of than those deposits that are concentrated directly under the skin. But difficult does not mean impossible. You just need to approach this process with all seriousness and responsibility, deeply study the phenomenon you are looking for, and then choose the right methods of work. And then the result will finally appear and become noticeable not only to you, but also to others. And do not be afraid that in the fight against visceral fat, exhausting work alone awaits you. Because at the same time with you a lot of people around the world, different ages, gender and social status are busy with the same: they are trying to remove visceral fat.

Visceral fat, or a hidden threat
Visceral fat is the energy reserves that our body creates in the form of adipose tissue. But, unlike subcutaneous fat, which accumulates mainly on the waist, hips and buttocks, visceral fat accumulates in other areas, much deeper: it surrounds the internal organs. And even in composition, these two types of body fat differ from each other: visceral fat does not consist of white, but of brown fat cells. Because of its localization around internal organs, visceral fat is often referred to as visceral or even abdominal fat. Outwardly, it is manifested precisely by an increase in the volume of the abdomen, protruding forward, and the rest of the body at this time may remain normal or even thin. Such a disproportion in the body is the first and most obvious sign of excess visceral fat in the body. It is an excess, because a certain amount of internal fat is necessary for the mechanical and thermal protection of internal organs and their full-fledged work. But normally, this amount should not exceed 10% of the total body fat (the remaining 90%, respectively, should be subcutaneous fat). If this ratio is violated in the direction of increasing the percentage of visceral fat, then its volume increases, the figure acquires disharmonious forms, deviations in the functioning of the systems of internal organs develop, and the person feels heaviness and fatigue. This happens, of course, not by itself, but due to non-compliance with the rules healthy lifestyle life, poor nutrition, insufficient physical activity, bad habits, etc. But age itself, contrary to popular belief, is not at all the reason and not the reason for the deposition of excess visceral fat.

But visceral fat doesn't just accumulate and "heavier" the body from the inside. Its main danger lies in its biochemical activity and ability to influence the hormonal system and metabolism. After all, endocrine glands are also internal organs, and they bear the brunt of visceral fat. As a result, their work is disrupted, disruptions in the production of hormones begin, the necessary substances are produced in insufficient quantities, but other active components are produced in a pathological excess. The result of such an imbalance over time can be (and become!):

• thrombus formation;
  
• varicose veins;
  
• heart attack, stroke;
  
• diabetes;
  
• oncological diseases;
  
• obesity.
  

Among all these dangers, I would like to once again pay attention to hormonal disorders. They directly relate to the level of sex hormones and lead to an increased level of female hormones in the male body. It is from here that notorious “beer belly”, which many tend to perceive as an inevitable attribute of masculinity that appears with age. In fact, it has very little to do with age and beer and increases precisely due to the accumulation of visceral fat. Since internal fat is not distributed evenly throughout the body, but in certain places, then just the stomach, in the area of ​​\u200b\u200bwhich the main number of functional organs of the digestive system is concentrated, and increases in volume, comes forward. And, if subcutaneous fat looks like folds on the sides, legs, shoulders, neck, then visceral fat makes the abdominal region bulge straight forward.

As you know, this type of fullness is characteristic of men, and in women, fat reserves are distributed more evenly throughout the body. Omitting the arguments about gender injustice, we can only say that the representatives of the stronger sex are really more likely than their girlfriends to accumulate visceral, and not subcutaneous fat - nature took care of this in the process evolutionary formation kind. But today, when women no longer need to warm their cubs in the folds of their bodies, and men travel long distances without food in pursuit of a mammoth, these original mechanisms have lost their logic and acquired completely new, no longer useful features. Visceral obesity is becoming more and more widespread every year, and doctors around the world, especially in developed countries, whose residents do not experience a shortage of high-calorie foods and travel in private cars, are sounding the alarm. They worry about you and me, but our personal task is to help ourselves. And for this - to know, take into account, prevent and remove visceral fat in order to maintain health and live a happy, long life.

Ways to deal with visceral fat
From all that has been said above, it inevitably follows that subcutaneous and visceral types of fat are different not only in the composition of cells and locations in the body, but also in the degree of danger they pose to health. Subcutaneous fat practically does not take part in biochemical processes, and therefore the maximum harm that it can do to you is dissatisfaction with your own figure and the psychological discomfort associated with it. Whereas visceral fat poses a direct threat directly to well-being and health, affecting the state of the body and life expectancy. In addition, subcutaneous fat is removed as a last resort by plastic surgery methods, while in case of excess visceral deposits, these methods are not used. Is the deposition of fat around the internal organs a sentence? No, you can get rid of abdominal fat if you follow these rules and recommendations:

1. Prevention. Always the most desirable, the most reliable, and the most unlikely path. This is how a person works, that he often remembers things that are important for his own health when it is necessary to urgently take measures to eliminate the consequences, and it is too late to prevent them. However, if you are one of the prudent people who take care of your body all the time, and not just after the onset of painful symptoms, then it will be useful for you to know that different people have a genetically different predisposition to depositing visceral fat. A look at your parents and grandparents, as well as other close relatives, will help you navigate: their tendency to be overweight, chronic diseases (heart, endocrine) should let you know that you are at risk. This means that you should be more careful about your health than other people. For starters, just do not allow yourself to overeat, give preference to food that is light and natural, include sports and outdoor activities in your life, and stop smoking. Already these steps will allow you to protect yourself from the sad fate of those who let the state of their body take its course and allowed internal fat to accumulate uncontrollably.
   
2. Food. It's never too late to start eating right. Even if your entire previous life your diet consisted mainly of high-calorie foods, switching to a rational diet will bring good results, perhaps not immediately, but sooner or later - for sure. By proper food we mean the one that gives maximum benefit and minimum harm, that is, balanced in terms of the content of proteins, carbohydrates and fats in it. It is not difficult to calculate their number in a particular product, as well as to determine your own need for them; for this, many programs, information tables and calculation formulas have been developed that are freely available on the Internet and in print publications. You only need to correctly assess the parameters of your body and calculate individual tasks based on them. It is worth spending time once and paying attention to preparation, so that later you always know what, when and in what quantities it is preferable for you to eat and drink.
   Without going into details, which are completely unique for each person, we can say that the majority of those suffering from deposits of visceral fat have sinned and / or sin with excessively fatty foods, industrial sweets and fast food. Instead, the daily menu should consist of 99% dishes prepared at home (or close to them) by one of right ways(boiling, steaming, stewing in own juice). The basis of a healthy diet for removing visceral fat: protein products (meat fillets, egg whites, fish, legumes and nuts), complex carbohydrates (cereals on the water, dried fruits, fruits, whole grain bread and pasta products), vegetable fiber (fresh vegetables and crunchy fruits , bran, cereals). A small amount of dairy products should not contain artificial colors, sweeteners, flavors and fat more than 1%. Butter pastries and products made from premium flour, sweets, bars, fried in oil and in oil, as well as foods rich in animal fats are strictly prohibited.
   
3. Physical activity affects getting rid of internal fat even more than diet - such is the medical statistics. Your task has two parts. First: reduce the total body weight, that is, lose weight. In this way, you will remove deposits of subcutaneous fat and force the body to turn to the use of deeper energy reserves, that is, visceral fat. The second is to increase the volume and strength of the muscles, because developed muscles use energy even while at rest, thereby contributing to quick exchange substances, normal blood circulation and preventing the deposition of fat for future use. To achieve the first goal, you need to move as much as possible, and do it at any available opportunity. For example, walk up the stairs instead of using the elevator, go to the store instead of driving in the car, take a nightly walk before going to bed and take small walks on weekends, at least in the nearest park. Buy or get a forgotten bike, roller skates, jump rope from the pantry - whatever you like. The type of exercise itself is not as important as its regularity and outdoor activities, where your lungs will receive enough oxygen during movement, which will be transferred to the tissues and cells of the body. In addition, the effectiveness has been proven breathing exercises as part of yoga and bodyflex practices to get rid of internal fat.
   But mere activity and mobility is not enough to remove internal fat, just like exhausting crunches of the press will not get rid of a bulging stomach. In order to turn on the mechanism of activation of fat metabolism at a deep level, you need power loads, which can be obtained in gym under the guidance of a qualified trainer. Only a specialist will be able to develop an exercise program taking into account your state of health so as not to harm, but to improve the condition and tone of your muscles. Trained muscles, in turn, will gradually force your body not to accumulate, but to constantly use incoming calories and spend them on building new cells. So, over time, you will reconfigure the system called "body" to work in constructive, and not "sleep" mode. All this is simply necessary for any healthy person - and even more so for those who are forced not to maintain health, but to correct already committed mistakes. But do not forget that neither a rational diet nor exercise will be as effective on their own as in the complex. Therefore, the approach “today I will refuse pies, and in six months I will sign up for a sports club” is categorically not suitable. If you have made a firm decision to take care of yourself and get rid of internal fat, then be consistent and do not delay the start of work on all fronts. This is the only way to expect a positive and noticeable result.
   
4. Lifestyle. For most of us, the familiar and favorite things and activities that make up the necessary comfort zone become so obvious that we stop noticing them and critically evaluating their impact on our lives. In the meantime, it is worth analyzing your own habits and inclinations in order to understand which of them are not at all useful, which cause direct damage, and which would not hurt to get rid of altogether. In particular, we are talking about the most common addictions to tobacco, alcoholic beverages, refined sweets, etc. They are followed by less obvious, but no less harmful habits of going to bed after midnight, eating irregularly, resting less than the allotted time, and being nervous over trifles. Finally, slowly but surely, factors that almost do not depend on our will exert their influence: these are constant stresses and living conditions, including environmental and informational ones. It has been proven that the level of constant stress negatively affects health and causes the body to store visceral, deep fat. Whereas short-term stresses have a positive effect on adaptive capabilities and activate internal resources for burning calories. The conclusion from this is still the same: in order not to accumulate, but to destroy internal fat, you need to lead an active lifestyle, move more, try new types of exercise and pastime, relax in the fresh air, do not overeat and try to treat life positively in general.
   
5. Extra Effort will never interfere, especially if the situation is quite neglected. Vitamin C positively affects the metabolic rate and the activation of all processes in the body, so try to ensure that your body receives it in sufficient quantities with food and / or multivitamin complexes. In second place to assist in the fight against visceral deposits is caffeine, which, as a natural energy booster, also starts metabolic processes and keeps them at a high level. Do not forget about useful, that is, polyunsaturated fatty acids - and this, first of all, sea ​​fish and nuts in your diet (in moderation, of course - search the internet and study the Food Pyramid illustration). But sweet carbonated drinks and chewing gum, which we usually do not attach importance to, can slow down both the metabolism and the process of losing weight. Instead, drink as much clean non-carbonated drinking water as possible, best of all - mineral dining room. During sports, do not neglect special sports nutrition, and during high emotional stress - mild sedatives. natural remedies. In combination, such a versatile approach to getting rid of visceral fat will not only give its actual results, but will also set you in the right mood, corresponding to a qualitatively new, careful attitude to your body.
   

Summing up the information presented, I would like to say that visceral fat is not only and not so much a medical problem as a social one. Like many other mechanisms, conceived by nature as useful, but distorted beyond recognition in the process of social metamorphoses and modern realities. We so rarely think about long-term rationality and so often follow momentary desires that we completely forget about the expediency and correctness of many logical things: simple food, physical activity, healthy habits. But even a periodic, but regular appeal to them will be enough to regain health, vigor and strength. Believe me, all this is worth a small but important effort, which, by the way, brings considerable pleasure both in the process and as a result. Therefore, before thinking about how to remove visceral fat, think about how to remove from your life everything that clogs, weighs down and spoils it. And visceral fat will go along with all these hindrances. Be healthy and happy! .:: 18.07.2015

Being fat does not mean being ugly, there are girls in the body that are very pretty and sexy. But this is if healthy fullness - buttocks, chest, shoulders. When fat grows on the stomach, it is not only ugly, but also dangerous to health.

Exists big difference between fat on the buttocks and thighs and visceral fat, which is formed on the abdomen. This type of fat is dangerous for both men and women.

There are two types of abdominal fat:

• subcutaneous fat - the outer layer that lies just under the skin, covers the outside of the abdominal muscles
• visceral fat - lies under the muscles of the press and surrounds the internal organs (on the mesentery and omentum)

Visceral fat differs from subcutaneous fat in the type of adipocytes (characterized by greater density), their hormonal and lipolytic functions, and less sensitivity to insulin. At the same time, the deep layers of fat on the abdomen are characterized by greater vascularization - providing blood vessels compared to subcutaneous fat.

When a person "grows belly", both fat layers increase, but studies by scientists have shown that it is deep abdominal fat that significantly increases the risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer and other degenerative diseases.

This is due to the fact that not only harmless hormones, such as leptin, are secreted in the visceral adipose tissue, but also the so-called C-reactive protein, hormone-like proteins and peptides - cytokines.

C-reactive protein

C-reactive protein is produced mainly by liver cells, and stimulates immune responses in response to various infections (the name comes from the ability of protein molecules to react with pneumococcal C-polysaccharides). In a normal person, the analysis of blood serum shows the absence of C-reactive protein. A positive result - in any inflammatory processes, not only infections, but also injuries, i.e. any metabolic disorder.

Recent studies have shown that there is a direct relationship with body mass index and C-reactive protein levels. With an increase in the amount of visceral fat, triglycerides and low-density lipoproteins entering the liver increase - the level of C-reactive protein increases (venous blood flowing from the peritoneal fat passes directly to the liver).

Also, scientists found a positive relationship between the level of C-reactive protein with waist circumference and body mass index, but at the same time, a positive relationship between insulin resistance and the level of C-reactive protein can be traced only in men.

Thus, the more visceral fat, the more the body produces inflammatory molecules that can lead to heart disease and other health problems.

Why is the belly growing?

First, it should be noted that fat deposits in people can occur in different ways. There are two figures - people with central, abdominal obesity, when the bulk of excess mass is concentrated around the waist, and people with lower obesity, when the bulk of fat is concentrated on the buttocks and hips. This formation is due to the genotype, here, you can say how lucky.

Secondly, it is believed that one of the reasons for the accumulation of visceral fat is a diet high in carbohydrates, when the food contains too many sugars and starches. Recent studies have shown that high fructose intake (from fruits and as a sweetener) may be a major contributor to excess visceral fat.

Thirdly, metabolism changes with age - the susceptibility of cells to insulin decreases, and its level increases. This is the main reason for recruiting excess weight in the process of aging. Insulin resistance is found in at least 25% of those who lead a sedentary lifestyle, so many people who retire at an older age gain weight and gain fat much faster than those who continue to be physically active (at work, in the garden, walking or driving). bike).

In men, significant changes are especially noticeable after reaching the age of thirty - testosterone production begins to decrease significantly.

How to get rid of visceral fat

There are no magic diet pills specifically designed to reduce belly fat.

Myostimulants are not able to reduce it either - devices advertised in the "shop on the couch", which are made in the form of a belt on the stomach and cause contraction of the abdominal muscles.

It is impossible to get rid of visceral fat with liposuction or daily hooping.

Long walks and serious physical labor will not remove the growing belly - there are people whose work is associated with constant muscle loads, they do not drink beer, but have a beer belly.

The only way to get rid of internal fat is consistent weight loss of the whole body, a balanced diet and a properly selected (according to age and chronic diseases) exercise program. The goal is to stimulate the necessary hormonal and metabolic responses in your body.

Theoretically, you can lose weight only on a diet, without exercise, but the rate of change in better side higher in those who combine diet and exercise.

By the way, the opinion that exercises on the press and all kinds of torso rotations, tilts, help to reduce abdominal fat is a big delusion. On the contrary, many have high hopes for these exercises, but, not seeing the effect, they are quickly disappointed and lose motivation.

And there is no motivation - there is no desire to live in a healthy body, a person turns into a chronic whiner.

Abdominal Exercises

The most effective interval training is sprint or cycling, alternating with weight-bearing exercises that include the work of all muscle groups.

For obvious reasons, this is not available to everyone - a person aged or with a decent degree of obesity cannot run even fifty meters. But weight training is available to everyone, and they can increase muscle mass, improve blood circulation, and with a certain calorie deficit contribute to the overall loss of fat mass. After three months of classes, you can think about jogging.

Of the simulators, the elliptical trainer is most suitable and Treadmill. Simple pedometers, like quiet walks, will never get rid of your belly. If you are sick of any cardio, try weightlifting - it strengthens all the muscles of the body.

Interval training is very effective in boosting fat burning and stabilizing hormone levels that burn belly fat, including visceral fat. You can do 3-4 exercises with weights 2-3 times a week and exercise on simulators 2 times a week. But no need to lie to yourself - remove big belly can only be done with serious effort.

How to lose belly fat with diet

The diet should focus on regulating blood sugar levels to help restore insulin sensitivity.

High-protein, low-carbohydrate diets are recognized as the most effective for weight loss. It is enough to reduce the consumption of carbohydrates to 130-150 g per day, leaving only slow carbohydrates from vegetables and herbs, and the fat will begin to melt. Reduce total calories by about 500 calories per day.

Those. it is necessary to significantly reduce the amount, and it is better to completely abandon sugar, fructose, quickly digestible carbohydrates (starches) and gluten in your diet. In order not to feel hungry, you need to switch to increasing your diet of healthy fats: nuts, olive oil, oily fish, seeds, nuts, avocados.

Fruits need to be reduced, most of them should be replaced with vegetables and berries. Dried fruits are also practically abandoned - they contain a huge amount of fructose. You can object - everyone just keeps talking about the benefits of fruits. In fact, fruits are useful only in one case - if your total amount of carbohydrates in your diet per day does not exceed the norm, or if you plow in the fitness room. You work exactly - with dumbbells, kettlebells, own weights, on simulators - no matter how, the main thing is that these are serious physical activities, at least 4 times a week, for an hour or longer.

Increase your protein and fiber intake. By the way, many berries satisfy all the signs healthy food- raspberries and currants are especially good.

Remember that light carbohydrates are found not only in foods, but also in drinks. Fruit juices, lemonade, energy drinks, protein shakes and powders. Erythritol (erythritol) is recognized as the only safe sweetener in the world.

Is it difficult to give up sweets? Try increasing your intake of butter, whole milk, kefir, and cheese for a few days, and you may notice your cravings for sweets drop rapidly.

xenoestrogens

The further science develops, the more new unknown terms emerge, sometimes encouraging us, sometimes frightening us. Recently opened chemical compounds xenoestrogens - similar to female sex hormones. When ingested, xenoestrogens exhibit high biological activity, which, unfortunately, is not beneficial for our body, especially for men: they have a detrimental effect on spermatozoa, block the production of testosterone (respectively, libido decreases), contribute to the formation of overweight, chronic fatigue, the development of prostate diseases and others

Xenoestrogens enter our body from food products(soy products are especially sinful) and various household items - compounds get into the products upon contact with foil or cardboard packaging, and even food plastic. There is a lot of controversy about this, but if you want to be sure, never microwave food in a plastic bowl, transfer hot food or pour hot drinks into plastic plates, even if they are labeled accordingly. Use only glass, porcelain and other environmentally friendly dishes.

In general, xenoestrogens are found everywhere around us - in car exhaust gases, paintwork and even pesticides, which, as it turned out, are in abundance in tea bags of even the most famous brands, in imported wheat and all dishes on them (in the USA, wheat and other grains are treated with Roundup herbicides before harvesting).

In general, the environment suffers, but we realize the scope of the threat to the body only when we are confined to a wheelchair or have fallen from strokes at a young age.

So, female hormones provoke obesity in men. How to protect the man you love? Scientists are studying this issue, but for now, everyone is invited to lean on products from the cruciferous family - eat cabbage, any, especially broccoli has proven itself.

Cruciferous plants contain phytonutrients - ascorbigen, sulforaphane and food indoles (indole-3-carbinol). They are able to suppress and prevent the growth of hormone-dependent cancer cells, caused increased level estrogen. Therefore, cabbage is useful for both men and women. Indole-3-carbinol suppresses estrogen production, and how much you need to eat - the more the better. According to some reports, you need to consume up to 1 kg of cabbage to protect yourself from hormone-dependent oncology (for example, breast cancer, cervical cancer), but there is no data on how much cabbage to eat to lose weight.

In addition to cabbage, there are a lot of estrogen-suppressing phytonutrients in radishes, rutabaga, and turnips.

So, following a diet and increasing physical activity is the only way to start getting rid of visceral fat. If you avoid stress (cortisol is useful only during physical activity, in a calm state it is harmful, reduces insulin sensitivity), you will not only prolong your youth, but also improve the quality of life.

Polina Istomina

And good health. They go in for sports, go on diets and everything in order to remove fat accumulation. It is not easy to cope with subcutaneous reserves, but perseverance in achieving the goal invariably leads to results. A more difficult problem is how to get rid of visceral fat. To find a solution, it is worth understanding what this type of body fat is.

USEFUL INFORMATION

Visceral fat is found around the internal organs. Its task is to protect them from mechanical impact, to keep them in desired position, avoid hypothermia. Another purpose is reserve energy reserves. It is important to remember that you cannot remove all internal fat without harming the body. Its volume for the normal state is 10-15% of the total amount of lipid tissue.

To find out if you have excess visceral fat, it is enough to take some measurements. for the beautiful half of humanity up to 88 cm is not alarming. For men, the indicator is 94 cm. If the norm is close to or exceeds the limit, you can assess the extent of the threat using the ratio of waist circumference to hip circumference. The normal figure for women is 0.88, for the stronger sex - 0.95. If the results of the calculations are disappointing, you should seriously take care of solving the question: how to get rid of visceral fat.

REASONS FOR EXCESS

It would be useful to find out why there is a sharp increase in the volume of the inner layer. This will help to draw up an action plan to bring its quantity back to normal. So the main reasons are:

• The predisposition inherent in the genes and the individual type of figure ("apple"). This automatically puts you at risk.
• During menopause, women undergo hormonal changes, fats begin to be used more slowly by the body. As a result, there is a rapid accumulation of reserve stock.
• Significant alcohol consumption by men contributes to the suppression responsible for the distribution of fat. Its excess accumulates in the abdomen.
• Incorrectly planned diet. Sweet, starchy, salty, spicy, fatty in large quantities harms the body at any age. Calories received in excess are not consumed, but are converted into subcutaneous and internal fat.

DANGEROUS MANIFESTATIONS

An excessive amount of the visceral layer is dangerous for human health and can provoke a number of diseases, namely:

• hormonal imbalance;
• the risk of a heart attack;
• the likelihood of malignant tumors;
• hypertension, frequent headaches, memory impairment;
• insufficient rate of metabolic processes;
• varicose veins;
• allergic reactions to the usual types of products;
• diabetes.

The list goes on, but these points are enough to understand the gravity of the situation.

WAYS TO SOLVING THE PROBLEM

You can remove excess internal fat if you use A complex approach to change habitual lifestyle. This will help simple rules behavior.

SETUP A strong attitude is needed to succeed on this path. Without this, the desire will change, in a week it may evaporate and everything will return to its usual track. It's important to get set up right. If you want to keep your health to the maximum long term, you can't retreat. Celebrate even the smallest progress towards your goal. This will help keep morale up.

RATION means avoiding unhealthy foods. These are fatty foods, convenience foods, sweets, pastries, alcohol, carbonated drinks. The balanced menu includes the following products:

• olive oil;
• eggs;
• dietary meats;
• fish;
• low-fat dairy products;
• vegetables and fruits;
• wholemeal bread;
• various cereals.

It is necessary to calculate the daily number of calories necessary for the normal functioning of the body and consume it 5-6 times: breakfast, snack, lunch, afternoon snack and dinner. Fractional nutrition will maintain the level nutrients in the body, so the body will no longer need to constantly accumulate reserves. Last meal no later than 4 hours before bedtime. A small dish will help to deceive the brain, a feeling of fullness will come from a smaller serving volume.

DRINKING MODE To go through the processes in the body, a person needs to drink up to 1.5 liters of pure water, excluding other liquid products. This will help eliminate toxins and make it easier for the kidneys to work. It is recommended to start the day with a glass warm water. You can improve the taste with a mint leaf or lemon juice.

LOADS Without removing internal fat will be difficult. If recently the lifestyle has been sedentary, then you need to start small. Hiking, refusal of the elevator will prepare the body for action. Cycling, running, swimming, jumping rope, all kinds of tilts and twists. Nice results give press exercises.

It will be correct to alternate types of activities in order to work out all areas of the body. But it is worth paying attention that the duration of the workout should be at least 30 minutes. Only in this case will active disposal of unwanted accumulations begin. Pay attention to correct breathing. It is important to saturate the blood with oxygen, this will help the work of all organs.

NIGHT REST After exercise, the body needs a good sleep. Experts advise sleeping 6-7 hours. During this time, a person will fully restore strength and will be ready for new achievements. Getting up early and going to bed late best mode for relax.

KEEP CALM permanent presence in stressful situations leads to the accumulation of energy reserves. This happens on a subconscious level, problems get stuck, something tasty, but not useful. If you manage on your own nervous tension If it doesn't work, then you should see a psychologist. Sometimes it is enough to get the opportunity to speak out, and the situation will not seem so hopeless. Dancing and aerobics classes can add positive emotions and remove internal fat.

PREVENTIVE ACTIONS

To avoid the problem, it is worth taking simple preventive measures. If they become a habit, it will save you from many health issues. You don’t have to do anything new: sports, a menu from useful products, smoking cessation and excessive alcohol consumption. All this will reduce the risk of any excess fat deposits. Do not allow yourself weaknesses. Removing excess is always more difficult than preventing its occurrence.

If you strictly adhere to the chosen strategy, then after 10-14 days you can see the first results: general state, centimeters in the waist area will begin to go away, the mood will rise. It is important not to stop at the first successes, but with even greater zeal to continue moving towards the intended goal.