Visceral fat - what is it and how to get rid of it?

First step. Lifestyle activation

To quickly burn fat on the stomach and sides, a woman needs to undergo a whole range of measures.

First, you should eliminate all bad habits and start leading a healthy lifestyle:

1. Sleep with the lights off for at least 7 hours, of which at least 2 hours before midnight.

   

2. Drink clean water.
3. Avoid stress.
4. Increase activity gradually, but do not take breaks.
5. Walk every day for at least 20 minutes.
6. Agree to exciting outdoor activities: hiking, relaxing in the forest, dancing.
7. Do morning exercises for 15 minutes. These are turns, swings, tilts of the neck, arms, legs.

It is important to mix up your working hours with activity.

To do this you can:

• Walk instead of using transport.
• Use the elevator less often.
• Exercise with an expander.
• Ride to and from work by bike.
• Perform “office yoga” asanas.

Popular types of physical activity:

• Race walking. The load on the body during race walking is gentle, so it is suitable for overweight people. Running is not recommended for them. In an hour of race walking, a person spends 400 kcal.

  

• A ride on the bicycle. In an hour's drive a person spends 700 kcal.
• Exercise with hula hoop (hoop). 100 calories are burned in 10 minutes of exercise. The hoop “massages” the waist, removing the stomach and sides.
• Jumping rope. Depending on the speed of execution, from 200 to 300 kcal are lost in 15 minutes.
• Swimming. In half an hour, 400 kcal are consumed. Water “massages” the body, removing excess weight and cellulite.
• Dancing. When practicing ballroom dancing, they spend 200 kcal per hour. Disco, Latin dancing and rock and roll burn 400 kcal.

Set of exercises

To burn fat, not muscle, and protect your skin from stretch marks, you need to exercise for at least 1 hour 45 minutes every other day. The training starts at 45 minutes. cardio exercises. Next 1 hour – strength training. But you can start with 45 minutes. for the whole lesson: 15 min. cardio, 30 min. power.

You need to monitor your pulse. A pulse that is too high is dangerous; a pulse that is too low is an indicator of low effectiveness of the exercise . You can calculate your optimal heart rate using the formula: (220 – age) x 0.65 – this is the minimum optimal heart rate. (220 – age) x 0.75 – maximum optimal heart rate. Within these two figures, a person receives the most oxygen, which is important for burning fat.

For cardio training, you can use a cardio machine, jump rope intensively, swim, or jog. Cardio equipment includes a treadmill, exercise bike, stepper, and rowing machine.

The interval cardio method will allow you to increase the intensity of your cardio training several times. Intervals are periods of high load and low load (rest), which alternate. One workout should have 3-4 intense intervals and the same number of “rest” intervals.

If cardio training is running, then warm up for 10 minutes. jogging. Next, the first intensive interval is 30 seconds, after which rest (jogging) is 60 seconds. It is necessary to gradually increase the duration of the intervals. Moreover, the rest always lasts 2 times longer than the intensive part.

Exercises for strength training:

1. Squat and jump. Do 3 sets of 15-20 exercises. Rules for proper squatting: feet shoulder-width apart, knees no further than toes, buttocks and stomach tense. When rising, make a jump. All actions are performed slowly. Even during a jump, the buttocks and stomach are tense.
2. Raise your legs to the side. Performed on slightly bent legs. You need to raise one or the other leg to the side and hold each one for 30 seconds first, and then bring it up to 1-2 minutes. While the leg is raised, the stomach should be pulled in.
3. Plank. You need to lie on your stomach and rise on your elbows and toes. Shoulders, buttocks and heels are on the same line. Elbows under shoulders. The abs and buttocks are tense. You should remain in this position for 30 seconds. - 3 min. (increase time gradually).

   

4. Bodyflex. Sometimes the stomach sticks out, even if there is no excess subcutaneous fat. This may be due to weakening of the transverse abdominal muscles. If you tone them up, your stomach will become flat. To do this, perform bodyflex 2 times a day, every day. It is performed in any position. You need to take a deep breath, exhale sharply and immediately squeeze and tense your stomach for 10 seconds. After this, inhale a little without relaxing your stomach, and wait another 10 seconds. Repeat the exercise 4-5 times.

How many kg of fat can you burn in 1 week?

If you create a calorie deficit of 1000, you will lose 1 kg in a week. Believe me, this is a lot. 1 kg per week is the maximum you can count on in terms of fat burning. Typically this is 0.5-1 kg of fat per week.

If your weight falls faster, i.e. If you lose more than 1 kg of weight per week, then you burn your muscles and soon you will start to gain fat again and there will be no joy from the fact that you have lost weight.

There is only one way to lose weight more than 1 kg in the FIRST week - cleanse your body. Over the course of your life, so much crap has accumulated in your body that it not only worsens your well-being, but also adds weight to you, makes you eat more and digest food poorly.

Go to the pharmacy and buy regular tea to cleanse the intestines, drink it for a few days, and then forget it. Drink it at least once a month for 2-3 days to cleanse your intestines. This will improve the absorption of food and reduce your belly fat.

Hoop for burning belly fat

Which one to buy

How a woman can burn fat on her stomach and sides in order to get noticeable results even without intensive training in the gym, a hula hoop (hoop) will “help”.

Types of hula hoops:

• Ordinary. Made of metal or plastic, empty inside (which makes it lightweight), without any roughness.
• Collapsible. It can be taken apart.
• Weighted. This type is heavier, so it puts more pressure on the stomach.
• Massage. Its surface is no longer smooth, but with irregularities and small massage inserts of different shapes.
• With a calorie counter and the number of revolutions made.

  
  

To determine the required diameter of a hula hoop, place it on the side near you and look where the top line is. The size is suitable if this line is within the abdomen.

How to exercise correctly

To ensure that the hoop does not cause harm and is effective, you should:

• Exercise only with an “empty” stomach. It is better to eat an hour before and an hour after training.
• Feet shoulder-width apart is the most comfortable position. You can start mastering this simulator with it. The smaller the distance between the feet, the more you will have to strain the muscles of the abdomen, thighs, and buttocks.
• To oxidize fat deposits, it is important to exercise with a hula hoop in the fresh air and breathe deeply.

  
  To burn fat on your stomach and sides, you need to exercise outside in protected areas or parks where the air is clean.

• The body should not be relaxed or shake. The movements are performed gently.

Order of exercises

The main workout can be supplemented with exercises with a hoop in your hands:

1. Press your back against the wall, place your feet shoulder-width apart. Take the hoop in your hands parallel to your body. Bend forward, pressing your back tightly against the wall. The stomach should be tense.
2. Lying on your back, bend one leg at the knee and press its foot against a vertical hoop. Move the other leg along the upper arc 20 times.
3. Sit on the floor, put the hoop on your back in the area of ​​the shoulder blades, slightly round your back forward, tense your abs and slowly lower your torso back, “holding” yourself with your abs. As soon as it is no longer possible to bend over, they return back. The exercise is repeated 10 – 15 times.

Load intensity

During the first training session, the hoop is spun for 5 minutes. Gradually increase the time, adding 5 - 10 minutes, bringing it to 30 minutes. Then you should regularly rotate for 30 minutes a day.

The right diet to remove belly and sides quickly and without harm to health

The only thing you need to change first in your diet is the number of calories you consume. If you eat 1500 kcal per day, then to burn 1 kg of fat in a week you need to spend 2300-2500 kcal.

Simple advice: don't look for easy ways!

How much protein do you need per day to burn fat correctly?

An average person needs to eat 1g of protein per 1kg of weight per day. If you weigh 60kg, then 60g of protein per day is your minimum. To gain muscle mass, multiply this figure several times. 60g of protein is contained in three liters of milk, 400g of pork, 600g of pasta. Do you eat that much protein every day?

How much fat and carbohydrates do you need per day to lose belly fat?

Fats should make up approximately 20-30% of the total food you consume. There is about the same amount of protein. But carbohydrates make up 50-60% of your diet. If this is not so, then correct it.

Plus, there are two types of carbohydrates: fast or simple and slow or complex. As the name suggests, complex carbohydrates have a more complex structure and take longer to digest and are absorbed into the blood more slowly. There is a constant release of energy.

Simple carbohydrates are digested quickly and quickly raise blood sugar levels. If you don't burn this energy, it turns into fat.

How to find out which carbohydrates are simple and which are complex

The following points increase the rate at which sugar is released into the blood:

• Heat treatment
• Crushing cereals, the finer, the “simpler” the carbohydrate

Let's take wheat as an example. The wheat grain itself has a low glycemic index, i.e. is a complex carbohydrate. Once you grind the wheat, you get semolina (coarsely ground wheat), and grind it again - premium flour. Make buns out of this and we get a very high glycemic index. White flour is absorbed into the blood at almost the same speed as sugar.

Let's take an ordinary carrot. In its raw form it will be a complex carbohydrate, and in its raw form it will be a simple one.

An apple in its raw form is a complex carbohydrate; squeeze the juice and get the simplest carbohydrate.

In general, the idea is this: the more whole the grain is and the less time the heat treatment lasts, the more suitable this product is for food.

Diet

It is impossible to burn fat deposits without rationalizing your diet. The principles of diets are the same for men and women.

It is important to remember that:

• You need to burn more calories than you consume. Thus, the body is forced to use accumulations, including on the stomach and sides.
• You need to control the amount of calories and take care of the balance of proteins, fats, and carbohydrates. Their correct percentages are: 50% proteins, 10% fats, 40% carbohydrates.

  

• The amount of protein consumed during a diet should increase to speed up fat burning and feed muscles.
• The main part of the protein during the diet is obtained from chicken breasts, egg whites, low-fat cottage cheese, and seafood.
• It is forbidden to completely remove fats from the diet. They are used by body tissues as building material.
• Fats are allowed only in vegetable and seafood products.
• You should adhere to your diet: eat half the usual portion at least 6 times, preferably at the same time.
• You should not eat more than 500 g of any food at a time, even if it is fruit. A lot of food stretches the stomach, so it requires the same amount all the time.
• You need to drink a little water throughout the day.

The following foods are prohibited during the diet:

• high in animal fats;
• with a lot of sugar;
• flour baked goods (whole grain bread in small quantities will be useful);
• smoked meats;
• a large amount of salt.

Sample dietary menu for the week

It is worth considering that all dishes are divided into several servings. Snack between main meals with fruits and low-fat fermented milk products.

Causes of belly fat[edit | edit code]

How to remove belly fat?

Push-up T-shirt

The abs are not visible, primarily because they are hidden under a layer of subcutaneous fat, or stretched by visceral fat.

6-pack abs formula

Fat Burning

+
Muscle hypertrophy
=
Visible abs
In Figure B, the abs are visible because the body has a lower percentage of fat, water and muscles are hypertrophied, in Fig. And the amount of subcutaneous fat and water is greater

Visceral fat

:

• Fat surrounding internal organs;
• Causes “beer belly”;
• Efforts are required to reduce it;
• Associated with cardiovascular disease, high blood pressure and diabetes.
• Visceral adipose tissue produces fibroblast growth factor 2 (FGF2), which is associated with the development of cancerous tumors[1]

Subcutaneous fat

:

• Fat located under the skin;
• We see it when the skin is caught in a fold;
• Has less negative impact on the heart;
• Easier to decrease than visceral.

How to remove belly fat: 4 elements

• Diet
• Cardio
• Dream
• Ab exercises

There are only a few ways to effectively remove belly fat:

• Fat Burning
• Abdominal muscle training
• Normalization of hormonal levels
• Liposuction
• Sports pharmacology

The main reasons for the appearance of a belly:

• Abdominal obesity - the appearance of excess subcutaneous fat;
• the formation of fats located around the internal organs behind a layer of muscles.

According to the WHO classification, with a waist circumference of more than 94 cm in men and more than 80 cm in women, the risk of developing obesity-related diseases increases.

The owner of the biggest belly

There are various ways to measure abdominal obesity, including:

• Absolute waist circumference (OT > 102 cm in men and > 88 cm in women)
• Waist-to-hip ratio (waist to hip circumference >0.9 for men and >0.85 for women)
• The indicator for determining excess weight is the Body Mass Index (BMI). BMI = body weight/height2 (kg/m2).
• The Bornhardt index is also used, unlike BMI, which takes into account a person’s physique.
• MRI is considered the most accurate method for determining the amount of fat tissue in the body.
• In everyday life, the amount of adipose tissue in the human body is usually determined by household scales with a body composition analyzer using the bioimpedance metry method.

How much water to drink

The optimal amount of water per day for a person is about 2 liters. Drinking more than 4 liters will cause water to remove beneficial substances from the body and overload the liver. Liquids in the form of juices, teas, coffee, soups are not included in this figure.

The rules for drinking water during the period of burning excess fat cells are as follows:

• You should not drink store-bought sweet waters, including those with gas.
• It is worth reducing the amount of coffee - it dehydrates.
• You can flavor the water with honey, ginger, and a few tablespoons of citrus juice.
• You need to drink a glass of water in the morning on an empty stomach.
• If you drink water from the tap, then only boiled and settled water. Useful mineral, melted.
• A glass of warm water with lemon half an hour before eating will clear the stomach and reduce appetite.
• You can't wash down your food.
• Cold water stimulates the production of gastric juice, so a person eats more. Warm water makes you feel full.

Slimming creams

Cosmetic creams and compositions prepared according to folk recipes at home will help a woman burn fat. These products work best after cleansing the skin in the shower, bath, or sauna. The areas of the abdomen and sides of the body and other problem areas must be treated with cream with massage movements, carefully rubbing the composition into the skin.

Types of creams:

1. Massage. They are used for massage. Some of them are anti-cellulite, and some fight stretch marks and strengthen the skin.
2. Warming up. Thanks to the pepper and algae in the composition, they warm the skin and improve blood circulation. This promotes weight loss.
3. Pepper (for wrapping). The skin, lubricated with cream, is wrapped with film and warm cloth.

Popular weight loss creams:

• "Lierak ultra-body lift." The price of the product is 2918 rubles. The course lasts a month. The cream contains the protein liftilin, which tightens the skin.
• "Yves Rocher". This is a French serum worth 739 rubles. Caffeine and mint in its composition burn fat. Glycerin tightens the skin. The cream should be used for at least a month.
• "Nax-body contouring serum." This is a French serum with grapefruit, algae, vitamin E. Its cost is 2070 rubles. The course lasts about 2 months.
• "Turboslim". This is a Russian gel with aminophylline and vitamin E. The course lasts a month. Gel price – 680 rub.
• “Tri-active” is a Russian spray with mint and pepper. The course is about 4 months. The cost of the spray is 133 rubles.

Homemade pepper cream recipe

This cream is used once every 2 days so as not to harm the skin. To prepare the cream, dilute 1 tablespoon of honey in 4 tablespoons of vegetable oil and add a pinch (or on the tip of a knife) of red pepper.

Massage the product onto the skin for 15 minutes, then rinse thoroughly.

What sports supplements should I take?

Choosing supplements on your own is harmful and even dangerous. They are chosen after the recommendation of the coach.

Main types of additives:

• BCAA is a set of amino acids that will help you lose and maintain proper weight and help build muscle mass.
• Protein helps maintain the required level of protein in the body.
• L-carnitine delivers fats obtained from food to muscles for processing. This supplement is useless without intense sports activity.
• Vitamins and minerals. These substances accompany all body processes.
• Omega-3 helps the heart function, cleanses blood vessels of cholesterol, and improves metabolic processes.

Popular sports nutrition brands:

• BSN;
• Ultimate Nutrition;
• Dymatize;
• Universal Nutrition;
• Optimum Nutrition.

All of these companies produce a variety of supplements.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Products that promote weight loss and obesity

The lower the glycemic index, the easier it is to lose weight with this product. The higher the glycemic index, the more you gain from it.

Complex carbohydrates:

• Whole grain porridges (not crushed): wheat, buckwheat,
• Pulses: peas, lentils, soy products, chickpeas, mung beans
• Apples, pears, fresh carrots, cucumbers, cabbage
• Most vegetables

I will post a full list of products in a separate article. Subscribe to updates so you don't miss out.

Simple carbohydrates:

• Chips
• Bakery products
• Any juice (fruit, vegetable)
• Potato
• White rice
• Everything sweet (candy, chocolate, etc.)
• Cookies, gingerbread

Film wrap recipes

During the procedure, the treated area of ​​skin becomes covered in sweat. Immediately after the wrap, the body releases water rather than fat. But increased blood circulation removes fat into the vessels, and energy is released. Only after this energy is spent will weight loss occur. Wrapping works in combination with sports.

Wrap rules:

• Before the session, steam the skin, clean it with a scrub and dry it completely.
• The skin should be covered with several layers of cling film.
• The procedure should last 40 minutes – 1 hour.
• After the session, the mixture is washed off and the skin is moisturized with cream.
• There is no need to be idle during the session.

Contraindications:

• phlebeurysm;

  

• problems with the heart, kidneys;
• pregnancy;
• menstruation.

Wrap recipes

With honey:

• Mix 60 g of honey with 20 g of salt;
• Mix 100 g of honey with 5 drops of citrus essential oil;
• 50 g honey + 25 g yogurt;
• 40 g honey + a pinch of red pepper and a couple of drops of vegetable oil.

With coffee grounds:

• A few tablespoons of grounds are mixed with sea salt in the same quantity, a little milk is added to make porridge;
• add a couple of pinches of red pepper and a little vegetable oil to a couple of tablespoons of grounds until the porridge becomes thick;
• Add your favorite essential oil to the mixture.

  

With clay. For different masks, add one of the components to 1 tbsp of clay diluted in warm water:

• a piece of ginger (the size of a matchbox), grated into a paste and mixed with 1 tbsp. cinnamon;
• olive oil (a couple of drops);
• liquid honey (a couple of tablespoons) and essential oil.

Fat burning abdominal massage

Massage increases blood circulation and breaks down fat deposits. It should be done every day for 4-5 minutes, an hour before and an hour after meals. A useful additional effect of massage will be the normalization of intestinal function.

Types of fat-burning abdominal massages:

1. Plucked. Before the session, massage cream is applied. To pinch is to slightly pull the skin. The pinches are done in a circle, clockwise. The intensity of the pinch increases with each circle. At the end of the procedure, the entire abdomen should be light red. After the session, the skin is massaged with a rough towel. The treated area is moisturized with cream.
2. Water. The stream of water in the shower is passed over the stomach in a clockwise direction. Use cool water.
3. Canned. Silicone jars are bought for him at the pharmacy. The skin is cleansed in the shower, dried, essential oil is applied, and lightly massaged with hands. Next comes the “canning” stage. When the jar is secured, you need to check that the skin inside has risen by 1 cm. The jar is moved along the stomach, drawing different shapes and sometimes lifting it. After the procedure, wrap your stomach in a warm blanket for 5 minutes and rest. Small bruises after the first sessions will stop appearing over time.

   

4. Manual. Do not put too much pressure on your stomach. Performed like a regular massage.

How to remove belly fat with exercises at home

Perform a circuit training complex every other day for 3-4 circles, number of repetitions: 20-30.

1. Plie squats.



2. Bulgarian lunges.



3. Jumping to higher ground.



4. Swing your leg with weights backwards.



5. Swing your leg to the side.



6. Pushups.
7. Twisting.



8. Side fold.



Read also:  Morning and evening exercises for weight loss at home
9. Leg lift.

As a cool-down, do jumping rope exercises for 10-15 minutes.

Yoga for burning fat

Yoga will strengthen the abdominal muscles and improve metabolic processes. It can be practiced every day.

It is important to consider that yoga is, first of all, joint stretching. Therefore, it is not recommended for people with hernias and other spinal problems.

An instructor will help you perform the exercises correctly and safely. If you start practicing yoga on your own, you can seriously damage your joints and internal organs.

Basic yoga poses for reducing belly fat (all poses are performed 5 times):

• Cobra pose . You need to lie on your stomach, straighten your legs, lean on your palms, take a deep breath and slowly stretch your head up, arching your spine. After reaching the maximum point, they freeze for 15 seconds. As you exhale, return to the starting position. Rest for 10 seconds.
• Plank. Lie on the floor, rest on your palms and rise up, as if for push-ups. Your palms should be under your shoulders. The body is stretched so that all its points are on the same line. Plank for 30 seconds. - 1 min.
• Boat pose. Sit on the floor with your back straight and legs bent. The straight back is slightly tilted back, the straight legs are raised to the same level and clasped with the palms under the knees. Stay in this position for 30 seconds.

  

• Bow pose. Lying on your stomach, raise your knees and clasp the outside of your feet with your hands (you can cross them). The maximum time spent in the pose is 30 seconds.

It is important not to stop breathing while in poses.

How to speed up the process of burning belly fat

Normalizing the psychological and emotional state will help a woman burn fat on her stomach and sides. Don't think about it in a panic. Stress increases levels of the hormone cortisol, which promotes fat storage. Calmness is the first step to success.

And in order to enhance the effect of the listed methods of fighting fat, it is worth considering that:

1. If there are 2 hours left before class, it’s time to eat some protein foods (chicken, milk).
2. You should always breathe according to the same principle: inhale through your nose, exhale through your mouth. In this case, more oxygen is inhaled, which means fats are oxidized better.
3. You should change the set of exercises, getting carried away with new techniques and giving your body a shake-up. But you cannot bring variety to chaos; you only need to perform complete courses of exercises.
4. It is beneficial to work hard at the gym in the last days before your period. At this time, the body breaks down accumulated fats 3 times faster.
5. Natural “fat burners” are used for weight loss: citrus fruits, pineapples, green tea, spices, ginger. But it’s still worth adding them little by little so as not to cause harm.
6. Toxic substances in alcohol and cigarettes slow down metabolic processes in the body.

How to burn belly fat after childbirth

As a rule, a woman needs to burn fat on her stomach and sides after childbirth. If the birth of a child occurred naturally, then recovery takes 3-4 months. If the baby was born via caesarean section, recovery will take about 2 months. You can start exercising only with the permission of your doctor. Those who train earlier risk damaging the sutures and dislocating the uterus.

Pregnancy is accompanied by hormonal changes. This affects weight and, especially, the growth of abdominal fat. It protects the fetus from damage. You should not only remove the fat layer, but also pump up your abs. For this purpose, yoga, water aerobics, dancing, and shaping are used. Exercises in water work especially well: water massages the body and eliminates overexertion.

It is always worth paying attention to muscle stretching. For example: a deep breath is completed by strongly sticking out the stomach, and a full exhalation by drawing in strongly. Take breaks every 5-10 times. The duration of this stretch is several minutes.

It is useful to train in transport while doing household chores. To do this, just pull in and relax your stomach.

The diet after childbirth can only be limited to smoked foods, very fatty foods, and sweets. A nursing mother should receive all the nutrients. The body of those women who do not breastfeed also requires adequate nutrition. Diets are best used carefully, after consulting a doctor. Preference should be given to dairy products, lean meat, seafood, vegetables, and fruits.

The accumulation of fat cells for the body is a safety stock in case of energy shortage. For a woman, it is also a protective shell for the fetus. That’s why the body is so reluctant to burn this layer on the stomach and sides. But you can put your figure in order, become slim and attractive. You just need to have the desire to put as much effort as possible into the process of losing weight.

Author: Zemskaya Olga Anatolyevna

Article design: Mila Friedan

Proper nutrition[edit | edit code]

Not even the most effective set of physical exercises and intense workouts will help you if you don’t eat right or eat too much immediately after exercise.

To achieve noticeable results, adjust your diet. The speed and effectiveness of solving the problem directly depends on nutrition. For successful weight loss, WHO recommends calculating the usual caloric intake of food, and then monthly reducing the caloric intake by 500 kcal until a figure is 300-500 kcal below the adequate energy requirement. For persons not engaged in active physical labor, this value is 1,500–2,000 kcal.

Basic recommendations when following a diet: consumption of foods with a high content of fiber, vitamins and other biologically active components (cereals and whole grains, vegetables, fruits, nuts, herbs, etc.) and limiting the consumption of carbohydrates easily digestible by the body (sugar, sweets, baked goods, baked goods and pasta made from premium flour).

Remember

: when you consume an amount of food that exceeds the norm, your body does not burn fat, but only accumulates it, and at the same time, even more extra pounds appear. A prerequisite for getting rid of fat and belly fat is to create a calorie deficit.

In details

: Diet for weight loss and Diet for burning fat