More and more people in the modern world are puzzled by the problem of losing weight. Usually, when it comes to getting rid of excess fat, we mean fat hidden in the subcutaneous layer, located in the waist, hips and buttocks, and creating distinctive folds. However, there is also the concept of visceral adipose tissue, which can not be seen with the naked eye, and it carries a much greater threat to our health than subcutaneous fat. Visceral fat accumulates around the internal organs: the liver, pancreas, spleen, as well as the mammary glands, genitals and muscles, and, due to its high endocrine activity, increases the risk of developing type 2 diabetes, atherosclerosis and other diseases.
To get rid of visceral fat, a well-chosen diet, exercise complex, healthy sleep, refusal of alcohol and smoking, and also according to some sources, massage helps.
- 1 Diet
- 2 Physical activity
- 3 Healthy sleep
- 4 Smoking and alcohol abstinence
- 5 Visceral( abdominal) massage
An effective way to combat visceral fat is primarily to work with a nutritionist. A person needs to adhere to a proper nutrition plan, which first of all will help to reduce excess weight, and ultimately improve health.
Dietary food involves limiting the intake of edible fats to 20-30% of the total number of calories( about 40-70 grams of fat per day) and maintaining the intake of saturated fats( animal fats, palm oil and processed snacks and desserts) below 7%, inattempt to completely eliminate harmful trans fats.
The menu should contain basically a lot of fresh fruits and vegetables, as well as products rich in proteins and complex carbohydrates - beans, lentils, beans, brown rice, whole grain bread, saturating the body with healthy energy and dietary fiber. Still should eat foods rich in antioxidant: oregano, cinnamon, turmeric, ginger.
In addition, rapeseed, peanut or sesame oil should be used during cooking, because they contain monounsaturated fatty acids. But it is also permissible for cooking to use food other vegetable oils, such as sunflower, olive, grape seed oil or avocado.
There are fewer, but more often, to avoid the appearance of painful sensations of hunger, because this can lead to an even greater accumulation of visceral fat. Weight reduction also involves reducing the number of calories in the diet. For a uniform loss of about a kilogram per week, it is necessary to reduce the amount of energy by 500 kcal per day. Weight loss of 5 to 10 percent of the total weight can make a significant contribution to reducing visceral fat reserves.
Find out how many calories a person normally spends throughout the day.
The next step is physical exercise, which must be performed regularly.
Aerobic( cardio) exercises .Cardio exercises are one of the most effective methods to reduce visceral fat.150 minutes of moderate aerobic activity per week is recommended to help reduce visceral fat deposits. Aerobic activities may include exercises such as walking, jogging, swimming, cycling or hiking.
Find out which is best to choose a cardio simulator for the home.
Strength training .Weightlifting is another important part of the weight loss process. With a view to losing weight, it is recommended to perform 2 days of weight training per week. These include exercises such as lifting weights, pilates or isometric exercises, for example, push-ups.
Learn how to choose power simulators for your home or make yourself.
You should try various types of exercise. If the exercises in the gym do not suit a person, then you can do dances or team sports.
It is also recommended to include some outdoor activities, such as hiking, kayaking or biking.
It is recommended to sleep at least 7-9 hours every night. Sleep is important for overall health and well-being. Studies have shown that people who slept less than 6 hours at night had higher levels of visceral fat. At the time of sleep, it is better to turn off all electronics - TV, mobile phone and computer, as well as all light sources, even the most minimal ones.
Smoking and alcohol abstinence
Smoking( or consumption of any type of tobacco products) and alcohol are also associated with a higher amount of visceral adipose tissue. Rejection of these bad habits will help reduce fat, reduce weight and improve overall health.
Visceral( abdominal) massage
Massage of internal organs is usually used not to fight visceral fat, but to improve the functioning of the organs themselves, to combat constipation. This practice takes place in both traditional and different directions of alternative medicine.
Unfortunately, it is most likely that it will not be possible to directly affect visceral fat by massage, especially independently. And there are no serious studies confirming its usefulness for this. But still it is able to improve blood circulation and lymph drainage from organs and their systems, which are now a common phenomenon caused by spasms of internal organs due to lifestyle, stress. But still in Europe there is a practice of massage to reduce the abdomen "from within".According to reviews, it causes moderate pain, but also has some effect.
A special benefit is a massage of the stomach, which improves digestion and energy flow, according to Chinese medicine. It is said that in China very often you can see people walking and rubbing their stomach after eating to facilitate digestion.
The key to success in getting rid of visceral fat is motivation, as weight loss takes a long time. Do not expect that this process will occur from day to day. It is important to find your own effective method of losing weight. It is also recommended to keep a diary in which to indicate the list of food consumed, the number and type of exercises carried out as part of training, as well as changes in body weight and parameters( for example, waist circumference).Thanks to this, one can see progress, which will serve as a good motivation for achieving the goal.
In addition, studies have shown that the support of relatives and friends ofis extremely important in the process of weight loss