How to get rid of visceral fat: tips

You will not see visceral fat without the help of a medical examination, because it is behind the subcutaneous fat layer, which is not difficult to notice if a person does not suffer from dystrophy. Visceral fat surrounds the internal organs, it protects the liver, kidneys, appendages, stomach, intestines from mechanical damage. In addition, excessive reserves are used to replenish energy when subcutaneous fat is not enough.

Causes of visceral fat formation

1. Genetic predisposition If you have an apple figure, you are at risk. Pear-shaped girls have nothing to fear, since their fat is most accumulated on their thighs than on their stomachs.
2. Women in the period of menopause.During this period, the production of a female hormone decreases, due to which fats are absorbed at a slower rate and deposited in unwanted places.
3. As for men, a large beer belly indicates their visceral fat. Alcohol suppresses testosterone, which is responsible for the proper distribution of fat in the body.
4. Improper diet is one of the main factors for the appearance of visceral fat. Excessive consumption of fatty, sweet, floury, salty food clogs the subcutaneous layer, as a result of which the fat begins to penetrate even deeper, enveloping human organs. It is important to understand that food replenishes the energy resource; therefore, food should not be excessive or, on the contrary, insufficient.

Danger of visceral fat to human health

1. Deposits have a negative effect on the hormones of both women and men.
2. Visceral fat contributes to the appearance of hypertension. With great frequency, it releases deposits in the blood, forming cholesterol plaques and clogging blood vessels. As a comparison: subcutaneous fat does not lead to such complications.
3. Visceral fat is invisible, its amount may exceed the permissible limits, even if you are a thin, leggy lady. From this, its presence is even more dangerous. Visceral fat provokes more than 30 hormones, they break down and have a negative effect on the arterial walls of the heart and brain. Because of these consequences, frequent strokes and heart attacks start in men and women, blood pressure rises and cancer of the internal organs begins.

Prevention

Prevention is the first and most effective way to combat any disease. Of course, a person is so constituted that he begins to monitor his health only when it is no longer tolerable. However, there is that part of sensible people who prefer to prevent the possible consequences, than to lie in a hospital bed for months afterwards.

Each has its own genetic predisposition regarding visceral fat formation. If you look at your family, whether it’s grandmother, grandfather, mom or dad, you can easily determine what type your figure belongs to. Pay attention to the tendency to corpulence, ask about the presence of endocrine, heart and other diseases.Relatives will not hide genetics from you, so you will immediately know if you are at risk or not.

If all the signs are “on the face”, then from this day you need to be attentive and responsible to your own health. Do not overeat, limit the consumption of fatty, salty, flour foods. Squat more on vegetables, fruits and cereals, they should be 80% of your daily diet. Smoking people should give up their addiction or reduce the number of cigarettes smoked to 5 pieces per day, reducing this amount every month.

Take the habit of playing sports, walk more in the fresh air (at least 3 hours a day), sign up for swimming. Such simple techniques will help you reduce the risk by half or even three times, which will positively affect the general condition of the body. Control body fat, do not let the situation take its course.

Proper diet

There are people who eat all their life properly, enriching their body with useful vitamins and microelements. However, there are also those who regularly consume junk food and suffer from this, do not be like them.Adjust the diet, not for nothing that the Chinese sages say, "You are what you eat." Switch to a balanced diet, adjust daily intake of proteins, fats, carbohydrates, fiber.

Printed publications and the Internet contain a lot of information about which products have high energy consumption and which do not. Examine the food pyramid, in which the permitted and prohibited components are listed in an accessible language. Go to the online calorie calculator and calculate your optimal amount per day. You can also consult with a nutritionist, he will write a diet and create the soil for the proper diet in the future. The specialist will assess your parameters of the body, possible diseases, and already taking into account these nuances will make up the menu (consultation costs about 700 rubles).

Completely give up fast food and quick snacks, do not eat sweets, meat and vegetables on an empty stomach. Prepare food yourself and only at home, it is important to understand what each dish consists of. Ordinary frying in harmful vegetable oil, prefer quenching in its own juice. Salad with olive oil,Eat more boiled meat in combination with fresh vegetables.

Products that help get rid of visceral fat

Squirrels:

• white meat (chicken, turkey);
• chicken / quail eggs;
• lean fish;
• cottage cheese fat content of not more than 5%;
• hard cheese;
• beef;
• beans, peas, corn, rye;
• pork pulp;
• nuts and cereals.

The right carbohydrates:

• squash;
• grapes;
• greenery;
• cabbage;
• Bulgarian pepper;
• beans;
• cereals;
• black bread;
• dried fruits;
• a tomato.

Cellulose:

• rye bran;
• peas;
• brown rice;
• raisins, dried apricots;
• lentils;
• carrot;
• broccoli;
• apples;
• potatoes;
• grapefruit, orange.

The correct fats (daily consumption of not more than 2%):

• nuts: almonds, cashews, walnuts, pistachios hazelnuts;
• oils: olive, corn, soybean, sunflower, linseed;
• avocado;
• olives;
• fatty fish;
• tofu cheese

As you can see, you can make a varied menu, so proper nutrition is not a sentence.

It is forbidden to eat fried foods, pastries made from white flour, sweets, cookies, fatty sausage, smoked products and fish in oil.

Sport

To permanently get rid of visceral fat, you need not only to eat a balanced diet, but also to play sports.Exercise will help lose weight and reduce body fat, after which the sport will begin to destroy and visceral. Soon you will pump up muscles that will work even at rest, consuming the body's energy resources.

You do not need to dumbbell or barbell, it will be enough daily workouts for 30-60 minutes. Spend time on the street or on the loggia, breathe fresh air, it activates metabolic processes in the body and improves blood circulation. For girls whose body fat is several times higher than normal, it is recommended to sign up with a personal trainer.He will develop for you not only a diet, but also exercises for abdominal muscles, buttocks and hips. It will take time and the body will get used to the loads, it will consume more energy, gradually saving you from visceral fat.

Do you want to permanently get rid of visceral fat and prevent its appearance? Use an integrated approach that includes a balanced diet and workout. Remember that first the subcutaneous fat is destroyed, and after it the visceral fat. You will need strength and patience, since the process will take more than 1 month. Everything comes to those who wait, go ahead!

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