How to remove fat from your entire body
One day I was browsing news on one of the most popular pages on Facebook, dedicated to healthy lifestyle and fitness. In one of the discussions, someone asked a question about how to get rid of problematic fat in certain areas of our body. The group administrator replied: “It is impossible to burn fat in certain points of your body. This is just unreal. Fat is burned throughout the body evenly. Losing fat in certain areas of the body has long been recognized as a myth.”
What foods help you lose weight
You can also lose weight by adding food to your menu that has the property of accelerating metabolism or a thermogenic effect, i.e. warming up Such products cannot be compared with sports drugs of the same type, but the potential harm from them is also significantly lower. Anyone who has decided to lose weight by burning fat should consume more often:
- grapefruits;
- cabbage (all types);
- celery;
- ginger;
- cinnamon;
- hot peppers;
- basil;
- lemon.
Stop! Does local fat burning work?
Burning fat in a specific area of our body carries the idea that each part of the body has its own set of exercises, which helps to get rid of fat deposits in a targeted manner. The first thing that comes to mind is exercise equipment that helps pump up the abs, support the back, weight loss belts and various tonics and fat-burning lotions. Sounds funny, doesn't it? However, in 2007 it was scientifically proven that local fat burning really works. This study was published in the American Journal of Psychology, Endocrinology and Metabolism by Dr. Bente Stallnect. In this study, the leg involved in vigorous daily exercise lost significantly more fat mass than the leg that did not participate in the exercise.
This study dispels all possible misconceptions once and for all. Yes, fat can be burned in certain areas of our body. There is only one small problem: in this way fat is burned very slowly and in an insignificant amount. So, the next clarification is that “spot” fat burning is possible, but its result is almost invisible. The point is that it is possible to reduce the amount of fat in a certain area, but it is as pointless as if you were trying to patch a broken tire with a simple pencil. This makes practically no sense; you can’t get away with exercises alone.
What is “stubborn fat”?
The article began with a conversation about getting rid of fat in certain areas because talking about fat and excess weight should be approached thoroughly. Here we will not talk about how to get rid of fat locally. Getting rid of stubborn fat and fat in specific areas of the body are two different things. Local fat burning is directly related only to exercise. The fight against stubborn fat means proper nutrition, regular exercise and well-chosen nutritional supplements. Burning fat zonally is an absolutely pointless exercise. It works, but it's too small. But purposefully getting rid of stubborn fat is quite feasible if you understand what you are doing and why you are doing it.
The first thing to know about stubborn fat is that it is physiologically different from any other fat in the body. In such fat, alpha receptors predominate over beta receptors. Stubborn fat is too insulin sensitive and resistant to blood flow. Subcutaneous fat is much more “harmful” than visceral fat (growing on organs) and intramuscular fat. The most difficult areas in terms of getting rid of fat are the hips, buttocks, fat deposits on the sides, waist in men and hips in women.
Fat burning from a biochemical point of view
Burning fat means removing it from fat cells. This process is called lipolysis. To burn fat, it must be transferred to a muscle cell, in which it will actually be burned. Here the baton is taken over by the bloodstream. As a result, fat enters the cells and is burned. The last step is called lipid oxidation.
Stubborn fat disappears especially slowly. All this is due to a special set of receptors in fat cells. The main hormones responsible for getting rid of fat are catecholamines (norepinephrine and adrenaline). These hormones bind to receptors in fat tissue, which send a signal to the brain that it is time to release fat cells. These are beta and alpha receptors. Beta receptors speed up the release of fat cells, alpha receptors slow it down. So we remember beta receptors - good, alpha receptors - bad.
These receptors act as levers that turn on intracellular signaling, which provokes either acceleration or suppression of the activity of the hormone sensitive lipase. Conclusion - to defeat stubborn fat, you need to increase the activity of beta receptors and reduce the activity of alpha receptors.
Stubborn Fat and Insulin Sensitivity
The majority of fitness trainers and medical professionals understand something about how the body resists insulin. Most people believe that insulin resistance is one holistic concept without any specific characteristics. So, the main thing you need to understand before you start fighting stubborn fat is to understand what insulin resistance and sensitivity are.
Stubborn fat is more sensitive to insulin than regular fat. The normal effect of insulin is to decrease the activity of enzymes in fat cells responsible for the release of fat and increase the activity of enzymes responsible for the deposition of fat into cells. A cell that is more resistant to insulin releases more fat than it stores. Insulin no longer acts on stubborn fat so much as it acts on alpha and beta receptors, increasing the activity of alpha receptors versus beta receptors. Therefore, insulin is your main obstacle in the fight against stubborn fat.
Other hormones also play a role. The activity of the thyroid gland also increases the activity of beta receptors and reduces the activity of alpha receptors. Anything that can disrupt the function of the thyroid gland can also disrupt the process of getting rid of stubborn fat. Estrogen increases the activity of alpha receptors. Periods of high concentrations of estrogen in the body, such as in the late follicular phase and early luteal phase of the menstrual cycle, are those periods in a woman's life when her stubborn fat becomes especially stubborn.
Body temperature and blood flow
Another tricky part is that stubborn fat is resistant to blood flow. As a result, if fat is released, it does not even budge and does not move to those areas of the body where it is easier to burn it. Alpha receptors also influence the intensity of blood flow. More alpha receptors mean less intense blood flow. Stubborn fat is found in areas of the body that are very difficult to warm up. So the saggy butt, buttocks, and in general, everything that surrounds our waist are the “coldest” areas of our body.
This information gives you practically nothing for now. You can thoroughly warm up certain areas of the body in different ways - and not only with the help of a sauna, massage and ointments, creams, warming belts and other nonsense. This may help someone, but if it does, then why do people still continue to invent more and more ridiculous devices for the apparent removal of fat?
How to beat stubborn fat
Well, since now you understand what stubborn fat is and all its biochemical stubborn features, let’s finally talk about specific actions that can be taken against it. Here are three simple steps that are as easy to implement as they are to say:
- Stop dieting;
- Restart your diet;
- Determine the problem area.
Hardware techniques
- Lymphatic drainage massage LPG
One of the most effective methods of combating excess fluid in the body. During the procedure, a nozzle with rollers rotating in different directions works on the skin and subcutaneous fat. The visible effect is noticeable after ten procedures: the reduction in volume occurs due to improved metabolism and the release of tissue from excess fluid. Evening out the skin texture will not take long to happen either. The procedure ensures lymph outflow and proper blood flow, but it will not be able to break down fats, so the effect will be temporary.
- Zeltiq
The cryolipolysis procedure involves applying cold to fat deposits. A vacuum applicator is applied to the problem area, which draws in the fat fold and then cools it. As a result, some of the fat cells gradually die and, being destroyed, are independently excreted through the lymphatic system, which frees the liver from unnecessary stress and intoxication. There is a special gasket between the skin and the nozzle that will protect the epidermis from hypothermia. Immediately after a cryolipolysis session, swelling and redness occur. Two or three procedures are enough to get in shape.
Endosphere therapy
Expert opinion
Lilia
Gutsenko , cosmetologist at the American clinic of aesthetic medicine, cosmetology and dermatology “A Clinic”
One of the most effective modern methods of combating cellulite is endosphere therapy. It is carried out using the Endosphere apparatus, which allows you to effectively remove the “orange peel” on all parts of the body and further prevent its manifestation.
The device works on the principle of deep vibration and compression, “squeezing out” excess fluid from tissues. 60 microspheres (rollers) made of natural silicone, rotating, exert pressure on compacted areas of the skin (muscles and adipose tissue). The therapy acts as pulsating compressions: fat deposits are under pressure and, as a result, are weakened until they collapse. Thanks to the alternation of compression and pressure, the effect of vascular gymnastics occurs, which improves blood circulation and lymph flow. This ensures lymphatic drainage of the tissues, which ultimately removes excess fluid. The puffiness effect disappears, metabolic processes accelerate, this is exactly what is needed for the skin to become smooth.
It should be noted that the device is effective at all stages of cellulite, including its fibrous manifestations. That is, when ugly bumps on the skin are not only visible, but also felt. The optimal course is from six procedures. During this time, the “orange peel” effect will disappear, the skin will become smooth, and swelling will go away. One session lasts an hour and a half. The entire body is carefully worked through massage lines, including the inner thighs and arms. The sensations are the most pleasant. The endosphere does not injure the skin and does not leave bruises on the body.
During the course of procedures, body volumes are reduced by two sizes. That is, if you wore size 46, then after the endosphere you can easily put on size 42!
It is important to note that this device was developed jointly with a phlebologist, so it acts on the skin very carefully and has virtually no contraindications.
*Consult a specialist for advice.
Ab exercises
an important rule with abdominal work : each exercise is performed until it stops - a slight burning sensation in the muscles is felt, after which several more repetitions are done. Under this condition, the fat will begin to disappear, and the stomach will become flat and with embossed cubes.
Cool down - finishing the workout to calm the body and enjoy your work:
- easy jogging in place – 1 minute.
We perform the entire complex at least 3 times a week and do minimal light morning exercises . It won't be difficult at home!
Mode
You need to take a comprehensive approach to burning belly fat. You should reconsider your lifestyle and habits, your work and rest schedule, and eliminate what prevents the formation of an ideal figure. The basis for a successful fight against fat is proper nutrition and exercise.
Insomnia, stress, smoking, lack of water delay you from achieving your goal. Principles of the correct daily regimen for a person losing weight:
- A balanced diet with a sufficient amount of vitamins, macro- and microelements (do not forget about the need to maintain a calorie deficit).
- Adequate sleep (7-8 hours).
- Quitting smoking and alcohol.
- Meditation, control over emotions.
- Adequate drinking regimen (30 ml/kg body weight).
- Walking 10 thousand or more steps daily.
- Regular training.
Important! Sooner or later a person will face health problems. And compliance with this regime will prevent not only the appearance of excess fat deposits, but also the development of diseases now.
How to eat right
If you are trying to reduce the size of your body fat, you need to prepare in advance for the fact that there will be serious restrictions on food. If you adhere to all the rules of nutrition, a positive result from the fight against fat will not take long to arrive, and the diet will really be beneficial.
Be sure to read: What is the glycemic index and why control it?
When fighting subcutaneous fat, you should avoid the following foods:
- Any sweets and foods high in sugar;
- Bakery products, sweet pastries;
- Fermented milk products with a high fat content;
- Any animal fats (since the body needs protein during weight loss, meat can be replaced with low-fat fish).
In rare cases, instead of sweets, you can eat a little honey, and replace flour products with porridge.
The daily diet must include fish meat, legumes, low-fat cottage cheese, milk and kefir, unsweetened fruits, low-starch vegetables and buckwheat.
Please note that you can only follow such a diet for 5 weeks; after that, the diet will do more harm than good.
