We are used to thinking that excess weight is something that visually spoils our appearance, changes shape, increases volumes. But in this fight we have an “invisible enemy”, it has nothing to do with the big sides, the folds in the waist and the “ears” in the hips. This is visceral fat, a sure sign of obesity.
How is it different from the subcutaneous, what is its danger and how to treat it? We are going to solve it.
What is visceral fat?
Visceral fat is a fatty layer that covers the abdominal organs. This fat can not be seen unless it is too much in this case, the person has a bulging stomach, although there may not be a large subcutaneous layer.
Visceral fat is an important part of the protection of the organs and the assurance of the body in the face of unforeseen circumstances, but The rate should not exceed 15% of the total mass of fat cells in the body.. The greater the amount of visceral fat, the more it is deposited in the anterior abdominal wall and the greater the volumes of the abdomen and waist.
Its gradual buildup as a result can lead to a serious degree of obesity.
In thin people, the weight of visceral fat reaches approximately 3 kilograms, and the accumulation in people with obesity in this area of the body can reach up to 20-30 kilograms, so it is so important to begin to combat excess material in this moment.
Causes of visceral fat deposits:
- body type
- genetic predisposition
- sedentary lifestyle, sedentary work
- Inadequate diet – fatty foods, alcohol, sweets in large quantities.
It is very difficult to get rid of internal fat. What is its characteristic?
The fact is that it is found in the serous membrane behind the first layer of subcutaneous fat and abdominal muscles. To get to it, you must first get rid of subcutaneous fat. And after that, the situation is still complicated by the muscles that make access difficult to burn.
To deal with these deposits is so difficult that doctors have not yet found a way to get rid of them surgically.
What is dangerous visceral fat?
The excess of internal fat is full of not only aesthetic problems, like a wide waist or “beer belly”. The real danger lies in the consequences of visceral deposits: they diminish the sanguineous circulation and the lymphatic drainage due to the gradual compression of the organs, Besides them It can worsen the work of the most important organs and adversely affect the secretion of hormones.
What organs surround visceral fat?
Since the internal fat layer can affect the vital organs, the consequences of obesity can be the most terrible.
Internal fat can cause the following diseases.:
- varicose veins
- Heart disease – up to heart attack and stroke
- decrease in power
- Diseases of the kidneys and liver.
- Hormone imbalance
Normal visceral fat in the body.
This type of fat is an essential part of our body, without it in any way. Visceral accumulations have their own useful and important functions.
You just have to make sure that your quantity does not exceed the norm.
The presence of internal fat in the body is determined on the basis of body mass index.
You can also determine approximately possible deviations from the standard, if measure the waist At the level of the navel, without pulling the abdomen. For women, the norm is not higher than 88 cm, for men – 94 cm.
Another indicator of the standard can be waist and hip ratio. To do this, measure the waist and hips, then divide the T indicators by B. For women, the norm is 0.88, for men it is not higher than 0.95.
How to get rid of visceral fat at home
Visceral fat can be eliminated with moderate nutrition. It is not recommended to sit on a hard diet.
Any strict diet leads to breakdowns and even greater weight gain, especially if there is no resistance and willpower.
It is necessary to approach wellness on the other hand: To begin, examine your diet, write for two weeks everything you eat, including snacks, analyze information and gradually eliminate harmful products from the diet, replacing them with other useful ones. It can last a month and a half. Do not hurry, in this matter it is not the speed of losing weight that is important, but the addiction to a healthy lifestyle.
Doctors also advise drinking more water.
Uniform dietary regimen can not remove the fat from the organs. For the sake of health You will have to exercise regularly.
Not only will they help keep the body in good shape, its goal is to help spend more energy from fat reserves.
Getting rid of visceral fat will be easier and faster if you add it to the nutrition setting playing sports:
- Cardio – running, jumping rope, riding a bicycle, etc.
- Aerobics, dance
- Power loads
- Yoga It has special exercises for the abdomen.
It is important not to choose one of the above, but alternate.
Effective simple exercises
To get rid of visceral fat in the abdomen at home, you can use a series of exercises for all muscle groups. You should not work just one beat, you should spend as much energy as possible, and for this you need to work with your whole body.
How to get rid of visceral fat with exercise at home?
First of all, do not forget to always do. to warm – Running in place jumping with a rope or without heating the joints: circular movements of the knees, then hips, circular movements of the arms.
The main part of the lesson. to combat visceral deposits It will consist of alternating cardiovascular loads, abdominal exercises and simple force movements. It is best to make a system of three circles, each of which will include 3 minutes of cardio, 2 minutes of abdominal exercises, 4 minutes of strength training.
Cardio to burn visceral fat: X-jump to jump the rope jump kickboxing kicks jogging in place with invaded shins.
Exercises in the press to combat visceral deposits: twisting the abdominal muscles straight, oblique, upper and lower, exercise with the bicycle, stretch your legs lying on your back.
Strength exercises: He throws himself forward with weights on his head, push-ups on knees, squats with weights up, weights and forward pressure from a prone position.
Hook or stretch: Stretching the legs, arms, muscles of the back and abs can be borrowed from the practice of yoga.
In each circle, you can add all the new exercises, or alternate in a circle all at once. The minimum number of repetitions of an exercise is 10 times.
For strength exercises, you may need two small weights if necessary, you can replace them with two 1.5 liter water bottles or sand.
As an additional hit to the visceral deposits, you can do the exercise Empty. Tones and strengthens the anterior abdominal wall, acting directly on visceral fat deposits.
To do this, in the morning, before the first meal and the first glass of water, you must lie on the floor, hands can be placed in the stomach or along the body. Bend your knees, put your feet on the ground and rest your head and back on the floor.
Inhale and exhale deeply several times. For the sixth time you need Inhale and exhale all the air to feel empty in the stomach., involve the stomach as if it were under the ribs and push it towards the spine with the muscles.
Breathing needs to be delayed. When you raise your shoulders and your back a little from the ground, this is normal.
Stay in this position as long as possible, exhale and return to the starting position. Repeat vacuum 5-7 times.
Ways for women
How to eliminate visceral fat in women? Get rid of visceral fat at home, if you develop a program properly, and be patient.
You should immediately understand that you can eliminate visceral fat from your stomach. Using food restrictions but not hunger strikes! It is only necessary to limit the consumption of fatty foods.
The body for its operation will begin to take the necessary elements of their reserves, and this, as we know, is the most natural way to lose weight.
The next step for women who want to get rid of excess visceral fat: Choose the most appropriate physical activities.
To eliminate visceral fat in the abdomen will help active exercise:
- Aerobics, cardio – Help initiate metabolism and cardiac function. They affect the improvement of the general state of the body which, with the correct metabolism, will help to process the accumulations faster. With a great weight (more than 80 kg), the running and jumping ropes are dangerous for the veins of the legs and the heart, which is already overloaded. It is necessary to fight against the excess of visceral fat by adjusting the power and then connecting the sport. Vacuum exercise, which is described above, should also be performed.
- Power loads– Exercises for the help press with the local elimination of sediments. It should be remembered that the goal is to first remove the first layer of subcutaneous fat.
Therefore, it is important to combine two types of charges.
Tips for men
How to eliminate visceral fat from the abdomen in men? The good news is that the process of losing weight in men runs faster than women.
All because training your muscles requires more energy, so complex effects are so important. Men build a program to combat internal fat deposits according to the principle:
- adequate nutrition
- Sports loads – cardio, aerobics, strength exercises, vacuum.
Training to eliminate visceral fat, it is better to mix and alternate the cardiovascular load with the power. If talking about the conditions of the home, and not the classes in the gym, you can:
- run 1-4 laps in the stadium
- Do a series of pull-ups, two approaches.
- A series of jumps without a rope.
- A series of push-ups, two sets of each.
- a series of jumps x
- A series of lateral and straight curls in the press on the pendant of the bar.
- run around the stadium.
This is a rather complicated exercise program for overweight men, so at the beginning you can do a small number of repetitions, for example, 8-10. When the body gets used to the loads, it is necessary to increase them, otherwise, the process of losing weight will stop.
It is important to remember that if you return to your previous lifestyle, you will find yourself back where you started. A healthy lifestyle should be the norm, especially for those who have a predisposition to the accumulation of visceral fat.
It is possible to eliminate visceral fat with the help of a diet, but the diet should be as complete as possible to ensure against possible faults and health problems. How to lose weight in the abdominal area to check your diet and what should you pay special attention to when preparing the menu?
The following products affect the increase of visceral fat in the body and its deposition:
- Trans fats They are in mayonnaise, they buy baked goods, sausages and smoked sausages, margarine, butter.
- Candy, chocolate: can be replaced with honey. No more than 1 hour per day, marshmallows, jam – 1-2 pieces. per day Sweets can only be in the morning until 12 o’clock, sugar is excluded
- Salinity, pickles – retain moisture in the body. They do not affect the deposits, but if you abuse them, you will be bloated.
- Products with monosodium glutamate. It affects the increase of appetite.
- Alcohol – increases appetite and calories.
- Bread, baked cakes – must be replaced by wholemeal bread
- Sweet fruits – limit only in the morning, figs are forbidden
- Carbonated sweet drinks, juices bought in bags.
Useful spices Sharp – accelerates blood and metabolism, cinnamon – perfectly accelerates metabolism, which helps to process and eliminate accumulated fat.
You can add it to coffee, drink tea with ginger and cinnamon, drink kefir at night with 1 teaspoon. Cinnamon is tasty and healthy.
You can choose a diet of a rich variety, the main thing is to properly assess your strength and not risk it. It is better to start with a simple reduction of harmful products in the fight against visceral fat and then switch to a certain regimen.
In addition, it is necessary to follow the daily routine. Do not forget or skip meals.
Must be 5-6, along with sandwiches. The portions should be small, but saturated with all the essential elements.
This is the only way to help eliminate visceral fat.
If you have a strong desire to eat a harmful product., allow yourself to do it once a week, always in the morning. After this day, you should pay attention to the training so as not to interrupt the correct routine and not allow visceral and subcutaneous fat to deposit.