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We fight with visceral (internal) fat. How to remove the visceral belly with simple methods

Visceral fat or fat layer around internal organs, in the abdomen, is present in every person. It is capable of accumulating even in thin people, and its excess cannot be determined by eye. Its increased proportion does not greatly affect the appearance, but it is very dangerous for health.

Exceeding the norm of internal fat is sometimes the root cause of diabetes, the appearance of oncology and other serious ailments, the functioning of the liver and intestines is disrupted, and blood pressure rises.

Causes of visceral fat in the abdomen

Experts identify more than a dozen factors that provoke the appearance of internal fat.

The following are the most common:

• Little physical mobility. Technological innovations and other advances have virtually eliminated human physical work. Most people work without getting up from their desks and computers throughout the day. Many people travel to and from the office sitting in cars. That is, the muscles are not involved, and calories are not consumed. Meanwhile, fat accumulates, surrounding significant parts of the body.
• Illiterate nutrition. Together with the first reason, food filled with cholesterol and sugars complicates the situation. That is why individuals who prefer the so-called fast food, quickly accumulate visceral fat.
• Lack of sleep. Lack of sleep generally has a detrimental effect on performance internal systems and organs. When the body does not rest enough, it does not recover, and some functions fail. Metabolism is first on the list of potential victims.
• Psychological stress. Scientists have long been studying the relationship between the appearance of excess visceral fat and the state of mind of a person. Persons dissatisfied with their life situation, subjected to constant criticism and pressure, tend to accumulate adipose tissue.
• Age. Over the years, the proportion of muscle tissue in the body decreases, being replaced by fat accumulations. Unfortunately, a person is not able to influence this factor.
• genetic propensity. This reason is also one that a person cannot resolve. natural heritage impossible to eliminate, but really controllable.
• Hormonal disorders. Visceral obesity most actively manifests itself in the fair sex during menopause.

How to determine the proportion of visceral fat

Visceral fat itself is needed for the implementation of life support processes. First of all, it warms the internal organs. In addition, the fat layer guarantees the support of the organs in their natural position and protects them from shaking during movement.

It is of fundamental importance that the percentage of visceral fat did not exceed 10% of all fat accumulations in the body(subcutaneous fat - 90%).

There are even special analyzer scales, which, based on the total mass, calculate the proportion of visceral fat. Such technological innovations often found in professional fitness clubs.

Another method for determining the volume of visceral fat is suitable for pool lovers. First you need to lie on the water in the pose of a starfish (on your back, arms and legs spread out in different sides) and exhale. Those who drown immediately or after 20-30 seconds may not worry about the fat layer. And those who sink slowly or do not drown at all should think about combating excess internal fat.

Clear parameters are also defined according to which an individual's visceral fat is considered normal. Exceeding these indicators entails various health complications.

Norm indicators vary by gender:

• for ladies, the waist circumference should not exceed 89 cm,
• for men -101 cm.

Popularly referred to as "beer", indicates the presence of problems with visceral fat. And these difficulties are not only aesthetic. To gain good health, it is necessary to remove fat around the organs of the peritoneum. In the decision this issue specialized diets and special sets of physical exercises will help.

Effective methods of dealing with visceral fat

Many believe that losing weight on their own in home environment extremely difficult. But this task is for everyone. Experts offer various ways to get rid of internal fat, which will not cause any harm to health. Big belly may decrease in volume in just a few weeks if the following tips are followed.

Well-designed menu

Nutrition optimization will not completely get rid of excess visceral fat, but will play significant role in the battle for health and wellness. As long as a person continues to fill his body with obviously unhealthy food, internal fat will continue to accumulate. And for those who decide to fight it, the recommendations of experienced specialists, described below, will be useful:

1. Food should be eaten in small portions. It is better to eat more often - 6-7 meals per day, but very little. Such a simple technique will facilitate the work of the digestive tract, since the stomach will not need to process exorbitant volumes of products.
2. Starvation is prohibited! The body needs nutrition, so when replenishment of “fuel” is required, its flow should be ensured immediately. By skipping meals, a person provokes the accumulation of visceral fat. A well-composed diet usually includes 6-7 meals with an interval of a couple of hours.
3. High-calorie meals should leave the table of losing weight. There are many lean and dietary products, and due to the exclusion of the harmful components of "heavy" dishes, internal fat will decrease.
4. Be sure to ensure a daily intake of more than 1.5 liters of plain drinking water.
5. It is necessary to saturate the diet with fiber and protein, add vegetable natural oils to it.
6. Dinner should be vegetables (without potatoes) with the addition of protein foods.

Physical exercise

Any physician will first of all offer as a recommendation for combating adipose tissue. Physical activity is even more beneficial than proper food. In order not to wait for a visible effect for a long time, with the help of an experienced trainer, you should draw up a training plan for a month and immediately start exercising.

It is important to remember a number of rules:

• Train better on an empty stomach. That is, active loads will benefit if they are carried out no earlier than an hour and a half after a meal.
• Suitable intensity. Once you start exercising, do not try to do everything quickly and return to everyday activities. You need to maintain the right pace so that the body feels the load.

For people who want to seriously fight with internal fat, the most effective exercises are determined:

• Leg twists. Lying on your back, you need to bend your legs at an angle of 90 0, fix your feet on the floor. Next, you need to alternate the tilt of the legs in opposite sides. This is how the lateral muscles of the press are worked out, and the excess visceral fat on the belt is destroyed.
• Traditional crunches. Lying on your back with palms closed at the back of your head and legs bent at the knees (feet rest on the floor), you need to raise the body, aiming at your knees with your chest. The work is done by contracting the abdominal muscles. At first, it is enough to perform 10 repetitions every other day.
• reverse press. Starting position - stretch out on the floor face up. The task is to smoothly raise straight legs until they are at right angles to the floor surface. This is followed by a slow lowering of the legs. For advanced sports fans, try to touch the horizontal surface behind your head with your toes. This exercise is recommended 3-4 times a week.
• Double press. Mix of the previous two exercises. The starting position is lying on your back with bent legs, hands behind your head. Simultaneously, you need to raise the lower and upper parts of the body. This version of twisting significantly increases the effectiveness of the workout.
• Intense sports are very effective: Nordic walking, jogging, cycling, tennis.

On strength exercises worth taking away 30-40% workout, 10% stretch, the rest of the time should be given to cardio exercises.

Relief from stress

To get rid of an excess of adipose tissue, it is necessary to eliminate or neutralize the influence of factors that cause nervous tension.

• Silence. Antidepressants and alcohol best practices dealing with stress. It is much more effective to arrange periods (minutes, hours) of silence and relaxation for yourself. To do this, it is not necessary to leave the city limits, you can close the windows, dim the lights and calm down. The exclusion of disturbing factors will relax the nervous system.
• Classical music. Melodious smooth compositions give the brain a chance to relax. Incredibly, daily listening to the classics will help in getting rid of visceral fat in the abdomen.
• Green tea . It is light, pleasant and tasty way fight visceral fat. Green tea relieves the body's systems of toxic substances, and the microelements contained in it improve functionality. nervous system and give a calming effect.

The fundamental principles of losing weight are universal and do not change - you need to eat less and move more actively. And if you follow your appearance and pay attention to fitness and nutrition, the accumulation of visceral fat does not threaten.

Fat in the human body is deposited not only under the skin. In addition to " life buoy» at the waist over the muscle layer, there is fat that can be deposited on the internal organs - visceral (abdominal) fat.

Body fat percentage is higher in women than in men. Although representatives strong point are more prone to "attack" visceral fat in the abdomen.

In ladies, extra pounds initially appear on the hips and buttocks, and only then on the stomach. Estrogen produced in the ovaries guards the excessive formation of abdominal fat on the internal organs. But with an increase in total body weight, the fat layer on the ovaries also grows.

The rate of fat for a healthy person as a percentage is 90% and 10% internal. You can accurately determine the rate of fat in a hospital of a medical institution. Computed tomography or MRI is performed, at the same time the condition of the whole organism is checked.

The amount of "dangerous" body fat can be determined independently in several ways:

1. The waist circumference for women should not exceed 85 cm, and for men - 95 cm. Grab the waist with a measuring tape (centimeter) and compare the resulting figure with the value of the norm. Growth and total weight play no role in this experiment.
2. Measure your waist and hips, and then calculate the coefficient by dividing the first circumference by the second. If the hips are 96 cm and the waist is 79 cm, then µ=79/96=0.82 cm. The value of the coefficient indicates a deviation from the positive norm. For men - more than 0.95 cm, for women - more than 0.88 cm. The calculated result of 0.82 fits into the norm, there is nothing to worry about yet, but you can remove fat a little to reduce this indicator.
3. Most fast way- Squeeze your stomach in the navel area with your fingers. If the fold is very large, then there is a possibility of an excess amount of such fat in the body.

Some people do not need to take measurements of internal fat, but simply look at the stomach. If the stomach is round and sticks out, then there is a clear excess of visceral fat. Often you can meet men of normal build, but with a large belly, like a woman at 6-7 months of pregnancy.

Why is visceral fat dangerous?

Everyone has visceral fat. It serves as a kind of pillow for the internal organs, which protects them from possible injuries and damage from the outside. On the other hand, with an excess amount of abdominal fat becomes a real disaster for a person.

In addition to the problem with the inability to fasten jeans, there is a risk of developing:

• high blood pressure;
• varicose veins veins;
• cardiovascular diseases;
• diabetes
• insulin resistance;
• hormonal disorders and cancer.

Excess fat leads to a decrease in sexual activity in women and the development of potency in men. There is a complete imbalance of the hormonal system in the body. The secretion of the hormone insulin goes off scale and encourages constant feeling hunger.

Where does the excess come from?

Lifestyle modern man was formed in such a way that the norm of balance between calories consumed and burned has long been lost. Extra pounds in the abdomen are deposited due to various:

• Irrational nutrition with abuse.
• Sedentary lifestyle.
• The risk of gaining excess internal fat increases in women in labor after pregnancy and in women after menopause.
• Percentage with age muscle mass decreases and fat increases. This is especially true for men over 40.
• Genetically programmed figures to the shape of "apple" or "pear".

How to get rid of visceral fat

It is much more difficult to burn the accumulated reserves of visceral fat than subcutaneous fat. But for motivated men and women, this is not a death sentence or a deadly tragedy. Using the same methods that help get rid of excess weight, you can fight back and fat bag on the stomach. The main thing is an integrated approach.

go in for sports

It is impossible to locally remove fat in a specific place. Therefore, do not stand for days on end and, in the hope that only these actions will help get rid of belly fat.

It is necessary to correctly combine power loads and cardio. You will have to work out all muscle groups, not focusing only on that.

During cardio training, the body. Try morning jogging, brisk walking, cycling, or some other active exercise.

Radiate more positivity

Human physiology is such that lack of sleep and constant stress contribute to weight gain and an increase in internal fat. The body, feeling excessive mental stress and overwork, gives a signal to the brain to stock up, which will act as a source of energy in "harsh everyday life." Good health and good spirits will help to remove body fat. Therefore, you need to regularly find 6-8 hours for sleep and not get into stressful situations.

Cleanse your intestines

accumulate in the intestines harmful substances, and the protective layer of visceral fat increases to protect the internal organs. The method of purification is not so important, you can use a pharmaceutical preparation, a special herbal collection or . Cleansing will have a positive effect on well-being, skin condition and help remove decay products. But you should not get carried away with this procedure, because in parallel with unnecessary substances in the body, beneficial microflora is disturbed.

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Adjust nutrition

If the goal is to burn visceral fat reserves, it is necessary to reconsider the quantity and quality of food, to balance your diet.

In the diet of a healthy person, proteins, fats and carbohydrates should be present in a ratio of 1:1:4.

Starvation is inappropriate here. Short-term semi-fainting diets allow you to get rid of extra pounds, but only water leaves, which soon returns back. At the same time, you will have to forget about frequent snacks with buns throughout the day, hearty dinners and night gluttony. You will have to remove from your diet:

• Bakery products made from flour premium;
• Cakes, chocolates and sweets containing large amounts of white sugar;
• Fried potatoes on;
• Fast food and semi-finished products;
• and high-fat sour cream;
• Mayonnaises, sausages and canned food;
• Beer, chips and nuts.

Slow carbohydrates contained in cereals and cereals should be the basis of the diet. All vegetables, herbs, berries and fruits are saturated with non-digestible carbohydrates (). They saturate well, improve bowel function and are quickly absorbed.

Protein food improves metabolism. Eating lean, eggs, lean meats and legumes will speed up your metabolism. All fish and seafood are also rich in proteins.

Drink more liquid

The average rate per day is 1.5 liters. The first glass of water should be drunk in the morning on an empty stomach. Ginger teas without sugar, compotes and freshly squeezed juices can be supplemented drinking regimen, but cannot be replaced.

Liposuction

When local forms of fat deposition cannot be removed by one proper nutrition and physical activity, one has to agree to surgical interventions by liposuction. The liposuction procedure is done on the thighs, buttocks, and in the area. The abdomen is considered one of the most problematic areas of the figure. Named from fat in the abdomen, those who want to get rid of the most.

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During liposuction, nothing is removed, excess fat is simply pumped out. To do this, the doctor will need a vacuum pump, a set of special cannulas for liposuction and compression underwear.

During liposuction pursued the main objective- correction of the contours of the figure. In the early postoperative period, moderate pain is observed in the area of ​​liposuction, so then bed rest in compression underwear and refusal to shower are appropriate. If the skin is elastic good condition, the contraction occurs on its own. But practice shows that most often its tone is reduced, and additional measures must be taken.

Abdominoplasty

Abdominoplasty is a surgical procedure that allows you to remove excess skin and get rid of visceral fat on the abdomen. The need for surgery arises only with a significant divergence of the rectus abdominis muscles, large stretch marks after childbirth, and the presence of hanging folds.

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The essence of abdominoplasty is the removal of stretched and sagging parts of the abdominal wall, together with muscle plastic surgery. After the procedure, the tissues are tightened, the stomach acquires a flat shape.

Combination of liposuction and abdominoplasty

Options for combining liposuction and abdominoplasty are different. At the same time, operations are performed, but very rarely, as healing worsens and the likelihood of complications increases.

Liposuction after tummy tuck worsens the aesthetic result and leads to relaxation of the skin, but sometimes it is necessary. This variant of the procedures is indicated for the correction of "ears" and flanks, as well as with a significant difference in the thickness of the tissues above and below the scar.

How to remove internal fat from organs (visceral) is one of the most frequently asked questions today. It deposits in places such as the abdomen, waist, and hips, as well as around the abdominal organs. Both women and men can face this problem. There are many ways to remove subcutaneous fat, up to surgery, but the fight against visceral accumulations in this way is impossible. How to remove visceral fat? You can find out the answer to this question below.

What is visceral fat?

Today, there are many methods on how to get rid of visceral belly fat, but first you need to understand what it is. So, internal fat in a person is a deposit next to the organs. They appear, as a rule, with a significant replenishment of fat reserves. As a result, the body stops storing reserves in the subcutaneous layers, which are sent to the organs. Accumulating fats inside the body, formed around the intestines, liver, stomach, etc., can cause serious damage to human health.

A large amount of fat can delay the flow of lymph and blood to the internal organs, contribute to the deterioration of lung ventilation. As a result of this, seemingly outwardly healthy person may have trouble breathing and sleeping. If measures are not taken in time and, at least, the diet is not changed, then the growing volumes of visceral fat can lead to myocardial infarction, diabetes, hormonal imbalance, metabolic processes (metabolism), etc.

Visceral obesity in men

The clinical picture of this type of obesity in males is as follows:

• the waist circumference increases significantly, which can be more than 94 cm;
• blood tests taken in the laboratory reveal a low level of high-density lipoprotein concentration;
• In the blood plasma, when testing on an empty stomach, glucose is detected.

Visceral fat in men is not such a harmless phenomenon as it may seem to many. They say that the so-called. the beer belly in men is a kind of factory for converting testosterone into estrogens, resulting in fat deposits. In this regard, getting rid of such fat is of paramount importance.

Visceral obesity in women

Representatives of the beautiful half of humanity, unlike men, are more likely to ask themselves how to get rid of internal belly fat. Even a couple of extra pounds can spoil the figure. Waist circumference with visceral obesity reaches 80 cm or more, but this also depends on height. The rate of internal fat in a woman's body, as well as in a man, should be in the range of 10-15%.

Least of all, owners with a pear-shaped body structure are prone to the threat of an excess of visceral fat. But the probability of the appearance of such tissue increases many times in women over 40 years old, and this does not depend on either the genetic predisposition or the structure of the figure. In order to prevent such an internal layer from accumulating, it is necessary to act by exposing yourself to various loads and changing your menu.

How to get rid of visceral fat

In order to prevent the occurrence of serious diseases, it is first necessary to switch to really healthy eating, which involves reducing the consumption of fatty foods while increasing the consumption of vegetables. To reduce fat on the internal organs, check out the following methods:

• eat less, but more often, so that you will not feel hungry, besides, eating 5-6 times a day will help speed up the metabolic process;
• try to replace White bread for products made from wholemeal flour;
• be sure to try to avoid stressful situations;
• drink daily allowance liquids;
• refrain from using sedatives that can act as a sedative.

How to burn visceral fat

In addition to nutrition, in order to solve the problem under consideration, physical exercises are also needed. To burn visceral fat more effectively, you need more active movements: running, cycling, swimming, playing tennis and football (do not forget to breathe in and out correctly). As for fasting, it may not bring much effect.

How to get rid of visceral fat in men

First you need to reduce drinking to a minimum. alcoholic beverages- it's not about their calorie content, but about snacks, which, when drinking alcohol, many people eat without measure. In addition, to remove visceral fat in men, you need to do active sports. It is necessary to do daily exercises at home if there is no time for jogging or hiking in Gym.

How to deal with visceral fat for women

In general, women need to deal with visceral fat in the same way as men. It all comes down to changing your diet, eating protein, fiber, and all sorts of physical activities. IN last case make sure your breathing is correct. Great option for a girl is a game of tennis, a visit to the fitness room, body wraps, in addition, you can massage your stomach.

Exercises

As for exercises for visceral fat, they include the following items:

• classic and double press, which must be performed in several approaches in order to have a greater effect;
• lifting the body with simultaneous twisting;
• turning legs from a prone position;
• exercise "vacuum", which will strengthen the transverse abdominal muscle.
• squats.

Diet

In order to look young and be healthy, you need a visceral fat diet. To do this, start preparing dishes that are rich in foods with high level fiber, for example, it can be stewed cabbage. Replenish your diet with cereals, fruits, legumes and dried fruits. To reduce fat on the internal organs, increase the concentration of vitamin C in the food you eat, for example, porridge. With a serious approach and willpower, solving the described problem is not so difficult.

Video: how to get rid of internal fat in the body

It is worth getting rid of belly fat not only for aesthetic reasons. Visceral fat, which is no longer so harmless, may well lurk behind it. It can cause a host of health problems, from diabetes to cancer. Therefore, it is extremely important to get rid of visceral fat as soon as possible.

What fat is visceral?

Fat located in the waist area is called abdominal fat. It is divided into two types:

1. Subcutaneous. This is the fat that we see and can touch with our hands, since it is located directly in front of the abdominal muscles. It only harms appearance but completely safe for the body.
2. Visceral. It is no longer possible to see and feel it. It is located behind the abdominal muscles and grows around the internal organs. This feature carries a risk to health.

Why is visceral fat dangerous?

Visceral fat promotes the intensive release of hormones and other elements, increasing the risk of developing dangerous diseases such as:

• . People who have a fat belly are much more likely to have asthma than those who don't.
• metabolic syndrome. Visceral fat produces retinol-coupling protein 4 (RBP4), which prevents glucose uptake. Subcutaneous fat also produces this protein, but in a much smaller volume. In addition, RBP4 reduces insulin sensitivity and increases the likelihood of developing metabolic syndrome, as well as diabetes second type.
• Cardiac ischemia. A fat belly increases the likelihood of developing coronary heart disease.
• Cancer tumors. Fat growing around the internal organs activates fibroblast growth factor-2 (FGF2). Because of them, the cells of the human body can multiply and mutate into malignant tumors. Even Scientific research, according to which visceral fat increases the risk of breast cancer in women before menopause.
• Dementia. In people with a high percentage of visceral fat in old age, more high probability development of dementia.

Knowing the body mass index (BMI) will not help you, because a large amount of visceral fat may be in people with a BMI within the normal range.

There are three ways to help you determine the degree of obesity in the abdomen, which in turn will give an idea of ​​the amount of visceral fat:

1. Waist measurement. Take a "centimeter", measure the stomach at the most protruding areas. For women, it is considered normal when the waist does not exceed 79-81 cm, for men - 93-96 cm.
2. Measurement of the proportional ratio of waist and hips. Take measurements. Divide the results of the waist by "hips". For women, a figure in the range of 0.78-0.82 is considered normal, for men - 0.93-0.96.
3. For such calculations, you will need a ruler that is over 30 cm long, as well as something flat and long, say, a book, a board, or another ruler. The point is to measure the size of the abdomen under its own weight. To do this, you need to take a lying position on your back, while bending your knees so that your feet are on the floor. Place one ruler next to your side, and place the second on the highest point of your abdomen. The contact lines should occur at an angle of 90 °. You can talk about obesity if the ruler showed more than 25 cm.

How to get rid of visceral fat

• Forget high carb foods. These include white bread, sweet pastries and other goodies. Regular consumption of high-carbohydrate foods contributes to the growth of visceral fat, increases the amount of triglycerides in the blood, and even increases the production of the hormone serotonin. In this sense, it helps a lot. With it, you will get rid of visceral fat, increase insulin sensitivity and reduce cholesterol levels.
• Decreased calorie intake. According to a study, a five-month diet with a 380-240 calorie reduction in the diet can help reduce the concentration of visceral fat by about a quarter.
• Sleep is the best medicine. While you are sleeping, you are not eating 🙂 The quality and extent of sleep is really related to. Less sleep increases the risk of visceral fat. In addition, the susceptibility to insulin decreases, the production of the hormones ghrelin and cortisol increases. The recommended rate is 7-8 hours.
• Train. To get rid of visceral fat, walking, running, roller skating and cycling, as well as swimming are suitable. The more you exercise, the faster you burn fat from the internal organs.
• Eat more fibre. It is found in cereals, vegetables and fruits. Fiber allows you to feel full faster, so you will eat less and eventually burn fat.
• Eliminate the use of alcoholic beverages. Calories from ethanol will not be converted to fat, but while they are digested, other calories from alcohol and snacks will not be burned, which will contribute to the accumulation of fat. By the way, the use of alcohol by women increases their testosterone, which affects the aesthetics of the abdomen.
• Eat more protein. People who eat a lot of protein have less waist fat. Like fiber, protein leaves you feeling full for longer. It is recommended to eat at least 1.5 g of protein per 1 kg of your weight.

To get rid of visceral fat, it is absolutely not necessary to “die in a rocking chair”, lose weight mercilessly, exhausting yourself with various diets and achieve the perfect press. All this is optional. Visceral fat is burned faster than subcutaneous fat, so sometimes the weights decrease, and visually nothing changes, but you have already done well for your health.

Is visceral fat dangerous?

Internal fat is located in the abdominal cavity and protects the vital organs from damage. The cells of the internal fat are larger than those of the subcutaneous fat, so they are more resistant to decomposition processes. Also, visceral fat is insensitive to insulin. It affects energy balance and metabolic processes.

Everyone has fat around their internal organs. When accumulated in large quantities it poses a serious danger. First of all, it manifests itself in people who eat improperly, lead a sedentary lifestyle, and have hormonal disorders. Excess adipose tissue accumulates around the liver, kidneys, intestines, gallbladder, genitals, squeezing them and disrupting the outflow of lymph and blood circulation.

Excess fat is dangerous for the body:

• It is insensitive to insulin, so it can increase the level of this hormone in the blood, causing diabetes and oncological diseases.
• Violates the hormonal background.
• Metabolic processes are deteriorating.
• Can cause heart disease, liver disease, gastrointestinal tract.
• It provokes the appearance of vascular diseases (atherosclerosis, varicose veins).

Important! Normally, the ratio subcutaneous fat to the internal is 9 to 1. If the amount of visceral fat exceeds 10% of the total, you should think about how to remove internal fat

Internal obesity can be diagnosed on tomography, using magnetic resonance or a caliper (measuring device for fat folds). You should know that a waist circumference of more than 89 centimeters is considered dangerous for women, and more than 100 centimeters for men.

You can get rid of internal fat by reviewing your diet. Exactly proper diet contributes to the reduction of adipose tissue, improves metabolic processes.

• It is necessary to monitor the calorie content of the diet: the first month you need to consume 1200 kcal per day. Gradually, calorie content can be increased, but on condition that a person burns as many calories as he consumes.
• 80% of the diet should be natural fiber - vegetables, fruits, cereals. The consumption of animal fats, on the contrary, is minimized. simple carbohydrates also excluded from the diet.
• It is forbidden to starve: even if you manage to reduce the fat layer, it will be stressful for the body. After returning to a normal diet, the lost kilograms will return.
• Perfect option - fractional nutrition. You need to eat 5-6 times a day in small portions.
• It is best to cook food by steaming or boiling, occasionally you can treat yourself to stews, but fried foods will have to be abandoned.
• For effective fight with excess adipose tissue, you must follow the drinking regimen - drink at least 1.5-2 liters of pure non-carbonated water per day.
• Fat burners give a good effect, but you should know that they are useless if a person does not play sports. With active physical activity glycogen is burned. Only when the body has depleted glycogen as an energy source, it is the turn of internal fat.
• It is worth enriching your diet with natural fat burners - citrus fruits, ginger, cinnamon, green tea, celery, apples.
• A bowel detox procedure is also recommended. This will help not only pharmaceutical preparations, but also regular fasting days. For starters, such days can be held once every 2 weeks. If you feel good, you can do it more often.
• Last reception meals should take place no later than 4 hours before bedtime.
• It is recommended to start the morning with a glass warm water. Can be added there lemon juice Or a couple of mint leaves. This simple method will start the digestive processes and at the same time drown out the feeling of hunger.
• Snacks should also be useful: a handful of berries, a glass of kefir, an apple, natural yogurt is what you need to get rid of the aching feeling of hunger.

Useful and harmful products

Foods to include in your diet:

• Lean meats (chicken, rabbit, turkey, veal). Fish (pollock, hake, pangasius, carp, pike), sometimes seafood.
• Groats - oatmeal, buckwheat, barley, millet, wheat.
• Fruits and berries: citrus fruits, apples, cherries, cherries, pineapple. As well as pears, raspberries, etc.
• Vegetables: green leafy, bell pepper, carrots, cabbage, pumpkin, zucchini. As well as patissons, cucumbers, tomatoes, avocados.
• Eggs (no more than 1 per day).
• Vegetable oil- olive, corn, linseed, sunflower.
• Nuts (pine nuts, almonds, peanuts, hazelnuts, pistachios).
• Biscuits, whole grain bread.
• Low fat dairy products: kefir, curdled milk, natural yogurt without additives, hard cheese, sour cream.
• Natural juices without sugar, compotes, mineral water without gas, green tea.

Exclude from the menu:

• baking, confectionery, bread made from premium flour.
• Canned food, smoked meats, marinades, purchased sauces and mayonnaises.
• Sausages.
• Spicy spices - they stimulate the appetite.
• Rich broths, fatty meats and fish.
• Butter, cream, full fat milk and dairy products.
• Fast food.
• Alcohol, carbonated drinks.

The best sports exercises

Knowing about the danger of internal fat for a person, how to get rid of it quickly and effectively? Of course, with the help of sports loads. best effect gives a combination of strength and cardio exercises. Cardio (running, swimming, jumping, aerostep, cycling) contribute to the rapid burning of calories. Power loads improve endurance, the condition of muscle tissues and skin. It is unlikely that anyone would want to have a thin, but flabby body. The optimal distribution of loads is as follows: 3 times a week power training and 3 - cardio. You can combine them in one workout: you need to start the lesson with a warm-up and 15 minutes of cardio, finish with cardio loads and stretching.

The most effective exercises for fighting visceral fat at home are the following:

• Run in place. Starting position - standing, legs slightly apart. You need to imitate running, raising your knees high. You can start the exercise from a minute, gradually increase the duration to 2-3 minutes.
• Planks. Can be alternated different types planks so that all types of muscles are involved. Side plank (starting position - on one elbow and leaning on the foot, the second arm is raised up) 30 seconds, plank on the elbows (emphasis on the elbows and foot, body parallel to the floor), plank to change positions ( right hand and the left leg is torn off the floor and extended, fix for 15 seconds and change position).
• Pull knees to chest. Starting position - bar on outstretched arms. You need to imitate running, trying to pull your knees as close to your chest as possible. Make a minute and slow down the pace, trying to raise the knee as high as possible and fix for 5-10 seconds.
• Retraction of the abdomen. Pose - the usual "cat". Basic bodyflex exercise. While inhaling, try to draw in your stomach as much as possible and arch your back, while exhaling - complete relaxation. Do 10-15 times.
• Twisting. Starting position - lying on your back, knees bent. You need to rise so that the shoulder blades come off the floor, and try to touch the right knee with your left hand and vice versa. Do 2 sets of 15 reps.
• Pendulum. Lying on your back, you need to raise your legs at an angle of 90 degrees. Alternately tilt both legs to the right and left to the maximum mark, without touching the ground. Do 2 sets of 15 reps on each side.
• Weight press. You will need 2 dumbbells or water bottles. It is advisable to dose the load on your own, according to your well-being. Clamp one dumbbell between the feet, take the second with both hands. Starting position - lying down, hands behind the head, legs with dumbbells are even. On the count of one, raise your arms and legs, twisting your torso. It is desirable that the dumbbells touch each other. Hold for 5 seconds and slowly lower. Do 3 sets of 10 times.
• Mill. Starting position - standing on the floor, holding dumbbells in your hands. Make a tilt of the body, raise one arm all the way up, and turn the torso with the other dumbbell to the right, fix for 10 seconds and change position. Feel how the muscles of the lateral press work. Do 15 times on each side.

More useful and effective exercises, which will help bring the tummy in order and make it flat, are presented in the video below.