How to get rid of internal fat in the body at home: effective ways and effectiveness
How to get rid of internal fat in the body? Today this is a very urgent topic. Many are interested in how to remove excess fat deposits independently and at home. Before you start fighting overweight, you need to consult a dietitian.
The internal fat in a normal amount in the human body supports the work of internal organs, protects the organs from mechanical damage, and under extreme conditions can act as a power source.
Excess body fat in the body affects the work of the entire human body. Such organs as the intestines, kidneys or liver are enveloped in fat and stop working in normal mode. As a result, serious diseases develop against the background of obesity, which can lead to complications.
There is no quick way to solve the problem of obesity. It is necessary to reduce the caloric content of products, not to overeat, to lead an active lifestyle. Sometimes it is necessary to solve the problem with obesity by medical methods. Surgical intervention is also possible.
If you follow all the recommendations for lifestyle, exercise and nutrition, the internal fat will disappear every day.
Difference visceral fat from the subcutaneous
When eating food, a person replenishes fat stores. With an incorrect diet, the body begins to accumulate supplies not in the subcutaneous layer, but around the internal organs. This layer is called visceral fat. Subcutaneous fat in a normal amount is necessary for a person, as it replenishes energy reserves and prevents the body from freezing in winter. He does not participate in the internal processes of the body. In addition, subcutaneous fat can be surgically removed, and visceral fat can not be removed.
What is the risk of visceral fat?
Visceral fat should not exceed 15% of the total number of fat cells in the body. Such deposits build up around the liver, kidneys, stomach, intestines and genitals, which leads to a decrease in blood flow to the internal organs. This leads to poor intake of oxygen into the lungs, to heavy breathing, shortness of breath, rapid fatigue.
Since visceral fat accumulates around the internal organs, its presence is difficult to determine. Even lean people have such deposits. At the same time, this type of fat is very dangerous, since it can make a recently disabled person healthy. In this case, the doctors are powerless and can not help the patient even surgically.
If you do not start the fight against visceral fat in time, it can lead to the following diseases and pathologies:
- diabetes mellitus;
- cardiovascular disease;
- cirrhosis of the liver;
- for oncological diseases;
- attacks of asthma in sleep;
- varicose veins;
- myocardial infarction.
Reasons for the formation of internal fat
The causes of the appearance of internal fat in the body can be as follows:
- excessive consumption of fatty and sugary foods;
- is not an active lifestyle;
- lack of sleep, frequent stress.
With a sedentary lifestyle, fats in the body accumulate even faster. In old age, a person loses muscle mass, the body slows down the burning of calories and grows the percentage of fat. Hormonal changes that contribute to accelerated fat formation occur in women in menopause. In addition, some people are genetically located to fullness, but this does not mean that they have a much greater amount of subcutaneous fat. Suspend the process of fat deposition will be able to proper nutrition, special exercises or other regular exercise.
Body fat measurement in the body
A real picture of the presence of the fat layer can be obtained after taking the tests and medical examination. The most accurate way to measure the volume of the fat layer on the internal organs is the MRI of the abdominal cavity. Evaluation of the presence of internal fat is also carried out using ultrasound. Measure the percentage of fat in the body can be at home. There are several ways to measure:
Method # 1.Using the ruler.
The forefinger and the thumbs need to pinch the skin in several places( on the abdomen, on the back, on the hips).Then, letting go of the crease, but without spreading your fingers, you need to measure the distance between the fingers with a ruler. If the body has excess fat, then the distance will be more than 2.5 cm.
Method No. 2. The ratio of the hips and waist with a centimeter tape.
It is necessary to measure the waist circumference slightly above the navel. Then the legs should be placed on the width of the shoulders, and the stomach should be relaxed. Measure at the widest point of the hips. The girth of the waist is divided into the girth of the hips. If the result is more than 0,8, then it is necessary to start the fight with excess fat urgently.
Method No. 3. Measurement of the body mass index.
The body weight should be divided into growth, multiplied twice. Normal body weight lies in the range of 18.5-24.9.Example: BMI = 60 kg:( 1.7 cm * 1.7 cm) = 20.76.
Visceral fat rate
Approximately 80-90% of the total number of fat tissues is subcutaneous fat. Visceral fat( normal) in the body in men should be 10-20%, for women - about 5-8%.With age, the amount of visceral fat increases. Measuring the waist with a centimeter tape, you can see the degree of internal obesity. Waist for women should not exceed 88 cm, for men - 94 cm. If the results of measurements are larger, this is the first sign of excess of norms.
Exercises for burning excess fat
Take measures if you exceed the body's visceral fat. How to get rid at home? Proper nutrition, exercise and stress management will help.
Effective fight against excess fat is not without physical exertion. The most effective ways to combat fat burning are dancing, step, running, aerobic exercise. Four times a week for 30 minutes on a treadmill - and you can achieve good results in dealing with such a problem as visceral fat.
How to get rid of at home exercises? Such loads will help:
Exercise # 1.Running in place, lifting your knees high.
The exercise should be done for 2-3 minutes, while you need to breathe correctly, control the pace and correctness of the exercise.
Exercise # 2.Planck.
This exercise is aimed at all muscle groups. Although this load is difficult to carry out, it is an excellent way to quickly burn fat. In the rack for beginners, you need to stand for about a minute. Over time, you should increase the time of this exercise. Be sure to keep the back straight when doing this exercise.
Exercise # 3.Running in place in the bar.
Standing in the bar, you need to simulate running, while pressing your knees to your chest. Beginners can perform the exercise for about a minute. Over time, you should increase the time of this exercise.
How to get rid of visceral fat on the stomach? The answer is very simple. To reduce the volume on the abdomen, you must perform the following exercises:
Exercise # 1.Press. Lying on your back, you should bend your knees and raise the upper part of your body.
Exercise # 2.Lift with twisting. Lying on your back, you need to bend your knees and raise your upper body with a slant to the side. Exercise is performed so that you can reach your elbow to the opposite knee.
Exercise # 3.Lying on your back, you need to raise your legs at an angle of 90 degrees. Next, you should make both slopes on the right and left sides, as low as possible lowering them to the floor, but without touching.
Diet that helps to remove internal fat
Diet is another way of how to get rid of visceral fat. It is necessary to observe a low-calorie diet. It is supposed to use somewhere 1200 kcal / day. But in no case should you not starve.
Simple rules on how to get rid of internal fat in the body with a diet include the following items:
- It is important to switch completely to a healthy diet.80% of the diet should be vegetables and fruits.
- Use of animal fats should be reduced to a minimum: butter, margarine, pork, fatty beef.
- It is necessary to give up light carbohydrates.
- It is desirable to completely abandon the bakery products. Bread can be consumed only from wholemeal and in small quantities.
- You should give up alcohol.
- It's important to stop carbonated drinks.
- You need to eat five times a day, but in small fractions, in small portions.
- Drink a half or two liters of clean water a day.
- It is necessary to introduce into the diet products that quickly burn fat: apple, celery, citrus, ginger.
- During diets it is desirable to consume vitamins and antioxidants to strengthen immunity.
Great stress for the body - a tough diet. Therefore, if necessary, you should seek help from a dietitian. The doctor will help normalize metabolism, control the hormonal background, tell you how to get rid of the internal fat in the body. The main thing is to follow all the recommendations.
Lifestyle for getting rid of internal fat
How to get rid of internal fat? We must try to lead a lifestyle without stress. Many people against the background of stress begin to seize the problem. It is necessary to learn to control the stress and the measure of eating sweet and harmful food during it.
Sleep is also an important factor in the fight against excess fat. It is night sleep, which is 6-7 hours, contributes to the restoration of the body and the normal operation of all organs and systems.
It is important to give up bad habits, i.e.use of alcohol, smoking.
All of the above will teach you how to get rid of internal fat in the body and reduce the risk of obesity.