How to remove abdominal fat?

If you are not strong in anatomy, the phrase "abdominal fat" may seem unfamiliar to you. But what exactly is 9 of 10 people aged 25 years old is fat on the stomach. Some have very few, but someone can "brag" with a decent tummy. This fat differs from the subcutaneous in that it is located in the abdominal cavity and covers the internal organs. If you can grasp your fingers for the hypodermic fat, and we see it in the form of folds hanging over the waist belt or belt, the abdominal fat looks like a bulging stomach.

Whatever it was, not all of them are striving for model parameters, but everyone wants to remove fat on their stomachs. In this article, we will describe how to remove abdominal fat from the abdomen with proper nutrition and simple physical exercises.

What is dangerous fat in the abdominal cavity?

First, let's look at the difference between visceral (or abdominal) fat from the subcutaneous. This fat consists of brown cells, is under the muscles of the press, it is more difficult to burn than subcutaneous. In addition, abdominal fat presents a greater danger to health than the fatty layer.

This "burden" is fraught with a malfunction in the work of the hormonal system, slowing down digestion, metabolism, kidney and liver diseases, possible heart attack or thrombosis. And this is not to mention the aesthetic side of the issue. But that the abdominal fat is burned harder than the subcutaneous fat, this process is not at all impossible. We will analyze further how to get rid of visceral fat quickly and irretrievably.

"This is not a belly, it's a bundle of nerves!"

Quotation from the film, despite the humorous component, is 100% true. Where does abdominal fat from the abdomen come from? It's not just about the wrong diet or the sedentary lifestyle, but also in a constant state of stress. At the end of the last century, doctors proved that the harmful hormone cortisol ("stress hormone") does not allow fat to split even as a result of physical exertion, and in addition, "thanks to" it may not increase muscle tissue.

In the end, you can regularly do gymnastics or go to the gym, do not eat after six in the evening, and in general eat right, but there will be a puziko. Cortisol may not interfere with fat burning under the skin, but to remove abdominal and visceral fat (this is the same as we found above) will be very difficult.

So, the first reason that this fat appears is a feeling of anxiety, depression, stress, lack of sleep. Begin by eradicating these causes and, perhaps, there is no need to change anything in life, since the figure itself will come to form.

Check hormonal background

Men and women make us not only primary and secondary sexual characteristics, but also a true hormonal background. "I'm losing weight, but instead weight is only being gained", "I can not get rid of acne", "Such a terrible mood is constant, I already want to cry." If you are characterized by such or similar statements, then you need to check the level of hormones in the medical center, having passed the tests. Such a procedure is inexpensive, but can subsequently save a lot of time, effort and money.

The hormonal background is a delicate instrument that can break down due to illness, stress, sudden climate change, and puberty. One of the signs that not everything is in order with the proper level of hormones is a hoarding abdominal fat. In women, this is more pronounced than in men. In representatives of the stronger sex, fat begins to accumulate on the hips and sides. So, if this problem occurs, then until the hormonal system is put in order, you can lose weight and feel good.

It should be noted that there is a link between abdominal fat and the hormonal background. Thus, an excess of this fat can cause a disorder in the level of hormones, and a failure in the hormonal system can lead to the appearance and accumulation of visceral fat. If you have both, fight on all fronts.

"Man does not live by bread alone"

Not at all bread, but on the contrary. So, you are a cheerful person, sleep well, are satisfied with work and feel comfortable at home.

It's when all is well, many of us are prone to gaining excess weight through overeating. Statistics of the CIS countries indicate that after marriage in the first two years, 70% of girls and 45% of men recover significantly. This is due to the fact that food is the easiest way to express your love to close people. Couples begin to treat each other with goodies, order pizza at home, watch films with a long tea and yummy. And how to give up a couple of bottles of beer with chips? Even by nature, slim and beautiful grow heavy, and on the place of the flat belly an unpleasant abdomen grows.

Replacement of harmful calories for useful

In fact, a diet is the most unsuccessful and inefficient way to remove abdominal fat in men and women. Fat can not be removed point-wise, that is, "I'll sit for a couple of days on yogurt and wake up with a flat belly" is an idea that will not come true. Most likely, you will take a few centimeters in the girth of the hips or abdomen, but it will not be fat, but muscle mass.

No diet works as needed only because when you are undernourished, your body is only more actively stocked with fat. Forget about the diet as a way to lose abdominal fat, and choose a different approach - substituting harmful calories for useful and necessary.

Meat and fish - to fight fat

The correct calories are all the same proteins, carbohydrates and fats, but much depends on their quantity and quality. The basis of nutrition of those who lose weight, should be a protein. This is low-fat poultry meat, beef, fish, egg, cottage cheese. Fats are best taken from vegetable oils, nuts, seeds.

In addition, in the meat of poultry, fish, egg yolks, enough fats are necessary for the work of the body.

Do not forget about carbohydrates. Vegetables, cereals for breakfast, baked potatoes, pasta from durum wheat is a healthy food that not only sates and tastes of itself, but also forms a good metabolism and will allow you to lose weight.

Of course, it makes sense to abandon the harmful combination of fats and carbohydrates. It is a question of any confectionery sweets, flour products, chips, sweet fruit.

Exercise stress

Even if you switch to the right and healthy diet, abdominal fat will not dissolve by itself. If you can hardly do anything to keep the shape till the age of 25, then after your muscles will begin to grow old, which will lead to sagging of the skin and deterioration of appearance even at normal weight. Sport is necessary if you want to look good not only in clothes, but also on the beach.

How to remove abdominal fat from the abdomen? Most people, even those involved in sports, believe that it is necessary to focus efforts on exercises for the press. However, even doing 200 repetitions a day, there is no guarantee that you will achieve the desired result. The muscles of the press from the load will be drawn if you have a low level of subcutaneous and abdominal fat. Otherwise, the muscles will grow, and because of the unaltered volume of fat, the stomach will seem even more. Exercises on the press are good, but as an auxiliary, not the main tool in the fight against visceral fat.

Basic exercises as a basis for fighting visceral fat

How to get rid of abdominal fat with the help of sports? To help you, the three main weight lifting exercises are called squats, chest press and rod pull from the floor. It does not matter what gender, age or height you are. There is no need to immediately grab a huge weight and try to beat world records. If you have never made a base or worked with weight, then first learn the technique of correct squatting and pulling weight off the floor. Then you can go to exercises with a body-bar or an empty bar.

These exercises are classic for a set of muscle mass, weight loss and fat disposal in all places. They can be done at home, but it is better to enroll in a fitness room, where you can work under the supervision of a coach and experiment with different weights. Do not do more than 3 times a week for 50-60 minutes.

Aerobic exercise

The second part of physical activity is aerobic exercise. Fast walking, running, cycling - you can choose what you like. In addition, it is not necessary to call aerobic exercise "exercises." Walk on foot often, where possible, give up the elevator, get a dog to walk it. You not only improve the overall physical form, but also make abdominal fat literally burn all the time, and not just in the hall.

Observe the drinking regime

You may have heard about the notorious two liters of water that you need to drink each day. In fact, although it is necessary to drink water, but how much it should be - this is individually for everyone. Drink a glass of water every two hours - this will help you eliminate toxins, accelerate metabolism, and also, get rid of the constant feeling of hunger. Keep in mind that tea, coffee, juices are not considered "water", and therefore do not consider these drinks in the total number of drinks.

Summarizing

Applying all of the above methods of getting rid of abdominal fat, you can achieve visible results within 3-4 weeks. Do not strongly rely on weight loss.

Fat weighs a little, but it takes a large amount. You can lose only a kilogram and a half, but at the same time decrease in the waist by 5 centimeters. Therefore, to fix the results, it is recommended not only to weigh once a week, but also to measure volumes.