How to get rid of internal fat in the body? Today it is a very relevant topic. Many are interested in how to remove excess body fat on their own and at home. Before you start the fight against excess weight, you need to consult a dietitian.
Internal fat in a normal amount in the human body supports the work of internal organs, protects organs from mechanical damage, and in extreme conditions it can act as a power source.
Excess internal fat in the body affects the functioning of the entire human body. Organs such as the intestines, kidneys, or liver are enveloped in fat and stop working normally. As a result, against the background of obesity, serious diseases develop that can lead to complications.
There is no quick way to solve the problem of obesity. It is necessary to reduce the calorie content of foods, not to overeat, to lead an active lifestyle. Sometimes you need to solve the problem of obesity with medical methods. Surgical intervention is also possible.
Subject to all recommendations on lifestyle, physical activity and nutrition, internal fat will disappear every day.
The difference between visceral fat and subcutaneous
When eating food, a person replenishes fat reserves. With an improper diet, the body begins to accumulate reserves 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, since 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 removed surgically, while visceral fat cannot.
Why is visceral fat dangerous?
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 oxygen supply to 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 thin people have such deposits. At the same time, this type of fat is very dangerous, as it can make a recently healthy person disabled. In this case, the doctors are powerless and cannot help the patient even surgically.
If the fight against visceral fat is not started in time, it can lead to the following diseases and pathologies:
- diabetes mellitus;
- cardiovascular disease;
- infertility
- cirrhosis of the liver;
- oncological diseases;
- attacks of suffocation in a dream;
- osteoporosis;
- 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 sweet foods;
- insufficiently 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, calorie burning slows down in the body and the percentage of fat increases. Hormonal changes that contribute to accelerated fat formation occur in menopausal women. In addition, individuals are genetically disposed to be overweight, but this does not mean that they have a known higher amount of subcutaneous fat. Pause the process of fat deposition will be able to proper nutrition, special exercises or other regular exercise.
Body Fat Measurement
A real picture of the presence of fat can be obtained after passing tests and a medical examination. The most accurate way to measure the volume of fat on the internal organs is an MRI of the abdominal cavity. The assessment of the presence of internal fat is also carried out using ultrasound. You can measure the percentage of body fat in the body at home. There are several ways to measure:
Method number 1. Using a ruler.
With the index and thumb, it is necessary to pinch the skin in several places (on the stomach, on the back, on the hips). Then, letting go of the fold, but not spreading your fingers, you need to measure the distance between the fingers with a ruler. If there is excess fat in the body, then the distance will be more than 2.5 cm.
Method number 2. The ratio of the hips and waist with a centimeter tape.
It is necessary to measure the waist circumference just above the navel. Then the legs should be placed shoulder width apart, and the stomach should be relaxed. You need to measure the thigh circumference in the widest place. Waist circumference is divided by hip circumference. If the result is greater than 0.8, then it is urgent to begin the fight against excess fat.
Method number 3. Measurement of body mass index.
It is necessary to divide the body weight by the height doubled. Normal body weight is in the range of 18.5-24.9. Example: BMI = 60 kg: (1.7cm * 1.7cm) = 20.76.
The rate of visceral fat
Approximately 80-90% of the total amount of adipose tissue 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. By measuring the waist with a centimeter tape, you can find out the degree of internal obesity. The waist for women should not exceed 88 cm, for men - 94 cm. If the measurement results are larger, then this is the first sign of exceeding the norms.
Exercise for burning excess fat
It is necessary to take measures if visceral fat exceeds the norm in the body. How to get rid of at home? Proper nutrition, exercise and stress management will help.
Effective fight against excess fat is not complete without physical activity. The most effective methods in the fight against burning body fat are dancing, step, running, aerobic exercise. Four times a week for 30 minutes on a treadmill - and you can achieve good results in the fight against such a problem as visceral fat.
How to get rid of exercise at home? Such loads will help:
Exercise number 1. Running in place, raising his knees high.
It is necessary to perform the exercise for 2-3 minutes, while you need to breathe correctly, control the pace and correctness of the exercise.
Exercise number 2. Strap.
This exercise is aimed at all muscle groups. Although this load is quite difficult to perform, it is a great way to quickly burn fat. In the stand for beginners, you need to stand for about a minute. Over time, you should increase the execution time of this exercise. Be sure to keep your back straight when performing this exercise.
Exercise number 3. Running in place on 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 execution 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 stomach, you must perform the following exercises:
Exercise number 1. Press. Lying on your back, you should bend your knees and raise the upper body.
Exercise number 2. Twist up. Lying on your back, you need to bend your knees and lift your upper body with an inclination to the side. The exercise is performed so that the elbow can reach the opposite knee.
Exercise number 3. Lying on your back, you need to raise your legs at an angle of 90 degrees. Next, you should make both legs tilts to the right and left sides, lowering them as low as possible to the floor, but not touching.
Diet that helps remove internal fat
Diet is another way to get rid of visceral fat. You must follow a low-calorie diet. It is supposed to use somewhere 1200 kcal / day. But in no case should you go hungry.
Simple rules on how to get rid of internal fat in the body with a diet include the following points:
- It is important to fully switch to a healthy diet. 80% of the diet should be vegetables and fruits.
- The consumption of animal fats should be reduced to a minimum: butter, margarine, pork, fatty beef.
- It is necessary to abandon light carbohydrates.
- It is advisable to completely abandon bakery products. Bread can be consumed only from wholemeal flour and in small quantities.
- Alcohol should be discarded.
- It is important to discard carbonated drinks.
- You need to eat five times a day, but fractionally, in small portions.
- You need to drink one and a half to two liters of pure water per day.
- It is necessary to introduce into the diet products that quickly burn fat: apple, celery, citrus, ginger.
- During diets, it is advisable to use vitamins and antioxidants to strengthen immunity.
A big stress for the body is a tough diet. Therefore, if necessary, you should seek the help of a dietitian. The doctor will help normalize metabolism, control the hormonal background, and tell you how to get rid of 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? You need to try to live a stress-free lifestyle. Many people start to seize problems amid stress. You need to learn how to control stress and the extent of eating sugary and junk food during it.
Sleep is also an important factor in the fight against excess fat. It is a night’s sleep, which lasts 6-7 hours, helps to restore the body and normal functioning of all organs and systems.
It is important to give up bad habits, i.e. drinking 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.