How to get rid of visceral fat: useful tips

You will not see visceral fat without the help of a medical examination, since it is located 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 insufficient.

Causes of Visceral Fat Formation

1. Individual genetic predisposition. If you have an apple, you are at risk. Pear-shaped girls have nothing to fear, since their fat accumulates most on the hips than on the stomach.
2. Women during menopause. During this period, the production of female hormone decreases, due to which fats dissolve at a lower rate and are deposited in undesirable places.
3. As for men, the presence of visceral fat is evidenced by a large beer belly. Alcohol inhibits testosterone, which is responsible for the proper distribution of fat in the body.
4. Improper nutrition is one of the main factors in the appearance of visceral fat. Excessive consumption of fatty, sweet, flour, salty foods clogs the subcutaneous layer, as a result of which the fat begins to penetrate even deeper, enveloping the human organs. It is important to understand that food replenishes an energy resource, therefore food should not be excessive or, on the contrary, insufficient.

The danger of visceral fat to human health

1. Deposits have a negative effect on the hormonal background of both women and men.
2. Visceral fat contributes to the appearance of hypertension. With great frequency, it throws deposits into the blood, forming cholesterol plaques and clogging blood vessels. By comparison, subcutaneous fat does not lead to such complications.
3. Visceral fat is invisible, its amount may exceed the permissible norms, even if you are a thin long-legged lady. From this, its presence is even more dangerous. Visceral fat provokes more than 30 hormones, they fail and have a negative effect on the arterial walls of the heart and brain. Because of these consequences, frequent strokes and heart attacks begin in men and women, blood pressure rises and cancer of the internal organs develops.

Prevention

Prevention is the first and most effective way to combat any disease. Of course, a person is so arranged that he begins to monitor his health only when it is already impossible to endure. However, there is also that part of sane people who prefer to prevent possible consequences than to lie in a hospital bed for months.

Everyone has their own genetic predisposition regarding the formation of visceral fat. If you look at your relatives, be it grandparents, mom or dad, you can easily determine what type your figure belongs to. Pay attention to the tendency to be overweight, 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 careful and responsible for your own health. Do not overeat, limit the intake of fatty, salty, flour foods. Squat more on vegetables, fruits and cereals, they should be 80% of your daily diet.Smokers should abandon the addiction or reduce the number of cigarettes smoked to 5 pieces per day, each month reducing this amount.

Take the habit of playing sports, walk more in the fresh air (at least 3 hours a day), sign up for a swim. Such simple tricks will help you reduce the risk by half, or even by a factor of three, which will favorably affect the general condition of the body. Control body fat, do not let the situation drift.

Proper diet

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

Printed publications and the Internet contain a wealth of information about which products have increased energy intensity and which do not. Examine the food pyramid, in which the permitted and forbidden components are described in an accessible language. Go to the online calorie calculator and calculate your optimal amount that is acceptable for use per day. You can also consult a nutritionist, he will write a diet and create the basis for a proper diet in the future. A specialist will evaluate your body parameters, possible diseases and, taking into account these nuances, will make a menu (a consultation costs about 700 rubles).

Completely refuse fast food and quick snacks, do not eat sweets, meat and vegetables on an empty stomach. Cook your own food and only at home, it is important to understand what each dish consists of. Regular frying in harmful vegetable oil, prefer stewing in its own juice. Dress salads with olive oil, eat more boiled meat in combination with fresh vegetables.

Products to help get rid of visceral fat

Proteins:

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

Proper carbohydrates:

• zucchini;
• grapes;
• greens;
• cabbage;
• bell 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.

Proper fats (daily intake no more than 2%):

• nuts: almonds, cashews, walnuts, pistachios, hazelnuts;
• oils: olive, corn, soy, sunflower, linseed;
• avocado;
• olives;
• oily 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 sausages, smoked products and fish in oil.

Sport

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

You do not have to pull dumbbells or barbells; daily workouts of 30-60 minutes will suffice. Spend time on the street or on the loggia, breathe fresh air, it activates the 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 the abdominal muscles, buttocks and hips. Time will pass and the body will get used to the loads, it will consume more energy, gradually relieving you of visceral fat.

Would you like to permanently get rid of visceral fat and prevent its appearance? Take a holistic approach that includes a balanced diet and training. Remember that first subcutaneous fat is destroyed, and after it is visceral. You will need strength and patience, because the process will take more than 1 month. Everything comes to those who know how to wait, go for it!

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