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

April 14, 2022 Admin Home page » Tips and tricks

What is visceral fat. Reasons for education. Normal in the body. What is the danger? How to get rid of visceral fat.

In modern life, fat deposits are increasingly becoming a problem not only for good appearance, but also leaving their mark on health. Of particular danger is visceral fat, which over time envelops the internal organs, interfering with their normal functioning. This article describes in detail how to remove visceral fat and the main reasons for its formation.

What is visceral fat

Internal, abdominal, deep, trunk or finally visceral fat is concentrated not inside the subcutaneous layers, but between the muscle tissues and organs of the abdominal region.

It is present in everyone and is a protector of internal organs from various damages, and also, if necessary, acts as a reserve source of energy, which, if necessary, will be needed for the normal functioning of the body.

The concentration of visceral fat in small volumes is harmless and this type of fat begins to show its negative imprint when there is excess. First of all, blood circulation and access of nutrients to organs are disrupted, increasing the possibility of disruption of the heart and blood vessels, diabetes mellitus and a number of other diseases.

Keep drinking regime

Liquid can reduce hunger and will fill your stomach, thereby prolonging your feeling of fullness. A 2014 study found that drinking 0.5 liters of water about 30 minutes before breakfast, lunch and dinner reduces hunger and therefore overall weight. Sufficient consumption of water ensures, among other things, the flushing of harmful substances from the body , supports kidney function, and also restores the digestive system . It is also important for the metabolism of fats and carbohydrates . The process of digesting fats is called lipolysis , and in the first stage, water molecules act on triglycerides, which break down into glycerol and fatty acids. Another reason for hydration for athletes and active people is its effect on the functionality and mobility of cartilage . In addition, water is important for the proper functioning of the lungs, heart and other organs, reducing fatigue and muscle spasms. [5]

Are you trying to increase your water intake throughout the day, but don't know how? [6]

• Carry a bottle with you and top it up with water regularly.
• Place a full glass of water on your desk.
• Always have a glass of water by your bed to drink at night or in the morning.
• Replace a glass of sugary or carbonated drink with a glass of water.
• Try drinking more than six glasses of water throughout the day.

Why does visceral fat appear?

In fact, there are many reasons for this:

♦ HEREDITY – genetic predisposition and transmission of physique from parents to child is quite possible if the parents have excess fat deposits;

♦ LOW PHYSICAL ACTIVITY – the habit of lying on the sofa when you have free time can eventually creep out sideways. For those who like to dent the sofa, fat deposits on the sides will appear at an accelerated pace.

♦ IMPROPER NUTRITION – frequent meals with the presence of confectionery products, excess sugar, increased consumption of fats and flour contribute to the accumulation of fatty deposits.

♦ ALCOHOL – excessive alcohol consumption will cause a malfunction of the hormonal system, which will be one of the main reasons for the accumulation of fat in the abdominal cavity.

♦ STRESS AND SLEEP DEFICIT – when the body feels emotional tension, a defensive reaction often manifests itself in eating a large amount of food, and in the presence of frequent lack of sleep, the work of the hormone Cortisol is activated, which provokes appetite, forcing you to eat more than usual. As a result, excess energy is deposited not only under the skin, but also near organs.

Subscribe to groups on social networks (VKontakte, Odnoklassniki, Facebook, Twitter, Yandex Zen), it’s very easy to find us, just write Bomb body in the search for the desired group!

Don't forget about amino acids

Branched chain amino acids are beneficial for maintaining muscle mass as well as reducing fat percentage. BCAA is an acronym for the three essential amino acids leucine, isoleucine and valine , which are the main building blocks of muscle . They make up about a third of muscle protein and are used by the body to repair muscle fibers . With a reduced calorie intake, the body receives fewer nutrients for proper regeneration . BCAA may promote tissue repair during this process, thereby promoting protein synthesis for muscle recovery after exercise. According to a 2022 study, consuming 5.6 g of BCAA has a significant effect on protein synthesis . A group of participants who consumed BCAAs after strength training experienced a 22% increase in protein synthesis . Other studies conducted in 2012 and 2014 looked at changes in protein synthesis in people who took whey protein containing BCAA . Results showed a 50% increase in protein synthesis , indicating that BCAAs are important but are most effective when consumed by other amino acids found in protein. Another benefit is that they are low in calories, so you don't have to worry about increasing your calorie intake. A 2012 study demonstrates their importance for maintaining muscle mass and strength . The results show their main benefit in reducing muscle mass and improving the regeneration of muscle function. [9] [10] [11]

All the necessary information about BCAA amino acids and their importance for the body can be found in the article - The effect of BCAA on the body.

Normal visceral fat

The presence of internal fat in an amount not exceeding more than 10-15% of the total fat mass is considered a normal indicator. The presence of excess visceral fat can be determined by measuring your waist.

Among the male population, the norm fluctuates in the range of 94-101 cm, and in women the norm is set in the range of 88-90 cm.

Recently, special scales have appeared on sale in which all the necessary data is entered into the parameters; if the indicators are within 1-12 units, the presence of abdominal fat is considered normal, more than 13 is excessive and the higher the indicator, the worse for general health.

Example of a fat burning menu

In addition to the products you choose from the menu, you should definitely drink a cup of green tea a day, and you can also take vitamin and mineral complexes or use herbal remedies for weight loss.

The menu is designed for the week:

• 7:30 – glass of water (at least 250 ml);
• 8:00 – oatmeal and fruit;
• 10:00 – rice or buckwheat porridge, egg, vegetables;
• 12:00 – soup, chicken or beef, vegetables;
• 14:00 – low-fat cottage cheese, vegetables;
• 17:30 – rice porridge, turkey or rabbit meat, vegetables;
• 20:00 – fish fillet, vegetables;
• 22:30 – 100g low-fat cottage cheese and a glass of kefir.

If you can’t create a diet that suits your own body, you can contact a nutritionist.

The dangers of visceral fat

The first signs of discomfort from excess visceral fat begin to make themselves felt when breathing difficulties appear. These spruce symptoms are noticeable, but they make themselves felt. Any physical activity increases sweating, although previously the same loads did not give such an effect. Fatigue and feelings of weakness increase.

Excess fat inside worsens the condition of the body, affecting the normal functioning of organs:

1. varicose veins of the lower limb and small pelvis appear;
2. hormonal levels in the body change, testosterone levels decrease in the male half;
3. the likelihood of diabetes mellitus increases;
4. the likelihood of cancer increases;
5. oxygen saturation of the body deteriorates;
6. an increase in waist size increases the load on the spine, which will later cause chronic pain and even the appearance of a hernia;
7. disruption of the cardiovascular system and, as a result, the risk factor for heart attack or stroke increases;
8. disruption of the intestines and stomach, as well as an increased likelihood of liver hepatosis;
9. the pressure of fatty deposits on the diaphragm affects the functioning of the lungs and heart, which leads to shortness of breath;
10. Arterial hypertension and atherosclerosis are approaching at an accelerated pace;
11. increased load on the kidneys and liver, which leads to slagging in the body.

In fact, a number of tests, MRI, and tomography will help to accurately locate visceral fat.

Of course, you can take the quick but expensive route, perform liposuction, but it will only remove subcutaneous fat, and it will not be possible to remove internal fat in this way, since it has settled in a dense ball around the organs.

Physical exercise

To effectively burn subcutaneous fat, types of physical activity such as anaerobic and aerobic training, as well as household activity, are necessary. Anaerobic exercise preserves lean body mass, aerobic exercise directly burns fat, and household activity increases calorie expenditure.

Anaerobic training

Anaerobic exercises include exercises with a barbell, dumbbells, exercise machines, and kettlebells, in which the body replenishes energy reserves directly from the muscles without the participation of oxygen. These are all types of strength training, the scheme of which consists of a number of approaches with a short rest between them.

The intensity of training should be moderate and the frequency should be 3-4 times a week.

However, beginners in the sport can start with 2 times, but over time the load will need to be increased.

Aerobic training

Aerobic exercises are classified as cardio exercises and are performed either using your own body weight or using special cardio equipment. This type of load includes: swimming, running, cycling, dancing, walking, etc.

The minimum time for aerobic exercise is considered to be 150 minutes per week - this is the threshold for beginners in sports. Then they will have to increase the duration of sessions to 420 minutes per week - this is the time that is considered optimal for burning fat.

Aerobic training is recommended to be performed after strength exercises, and in this case their duration should be no more than half an hour.

If the day is normal, then 40 to 60 minutes are allotted for cardio.

Household activity

This type of exercise includes those that allow you to spend more calories while doing household chores: walking, walking the dog, giving up the elevator in favor of stairs, and doing housework.

If your lifestyle is generally sedentary, then you can take short breaks (10 minutes) to do simple exercises to create physical activity.

Tips for fat burning workouts

Strength exercises should be performed at least 3 times a week and try to work with all muscle groups. And the increase in the time of cardio training should occur gradually so that the minimum level of training stress in the body is constantly maintained, since in this case the body will burn more calories.

Be sure to include 2 days off per week when no training is done. And you should pay special attention to the technique of performing exercises - it is more important than both speed and weight when exercising with weights.

How to get rid of visceral fat

♦ TRANSITION TO A HEALTHY DIET – you need to eat more plant foods; in simple words, about 70% of your daily nutrition should consist of fruits and vegetables.

In addition, eat more meat, grains, bran, and cereals. For a snack you need to use dried fruits, and also eat more fiber. Eat more venison, crab meat, rabbit, veal, more fish; all these products contain L-carnitine, which accelerates the burning of fat deposits.

Also, don’t forget about ginger (sushi lovers should remember it), it is added to salads or tea.

♦ REDUCING ANIMAL FAT CONSUMPTION - pork, fatty beef, lamb, butter, coconut or palm oil, as well as similar fatty foods.

♦ REFUSAL OF TRANS FATS - they are often used in the manufacture of confectionery, cakes, fast foods, in other words, they are “a cheap fake of butter.”

♦ EXCLUSION OF FAST CARBOHYDRATES - in reality, it is very difficult to give up this, but it is possible to reduce consumption to a minimum. In other words, foods with a high glycemic index contribute to the accumulation of internal fat; a complete list of them can be found here.

♦ REDUCING THE DOSE OF ALCOHOL – in fact, alcoholic drinks contain a lot of calories and sugar. For the body, alcohol is poison and initial efforts are aimed at removing it from the body, and secondary attention is paid to burning fat.

♦ REPLACEMENT OF WHITE BREAD WITH COARSE FLOUR - this will increase the dose of fiber consumed, which will improve the functioning of the stomach and intestines.

♦ LOTS OF WATER - liquid is involved in most chemical reactions of the body, helps remove toxins and waste, maintains a normal level of metabolism and its amount daily should be at the level of 1.5-2 liters. clean water without gas.

♦ RED LIGHT FOR SAUSAGE PRODUCTS – forget about snacks in the form of sandwiches with sausage, of course it is tasty, appetizing and nutritious, but it is also an excellent food base for increasing the internal fat layer. Replace your usual diet with dried fruits, fresh fruits, vegetables, and nuts.

♦ REGULAR PHYSICAL ACTIVITY – this means activity that requires a lot of strength and burns a lot of calories. Team sports, cycling, swimming, in the gym you need to pay special attention to basic exercises that involve many muscle fibers at the same time and burn an increased number of calories.

Even in winter, don’t give up, attributing everything to the severe frost. Exercise on cardio equipment - orbitrack, treadmill, exercise bike. Whenever possible, move more, if the store is 500 m away. Walk, if it is not far from stop to stop, refuse the minibus, and from time to time take the stairs without an elevator.

Abdominal exercises

Exercise "Vacuum"

The breathing exercise contracts the transverse abdominal muscles, causing them to “burn.” You need to stand up straight, put your feet shoulder-width apart, put your hands on your hips and lean forward a little.

Slowly take a deep breath through your nose, drawing in as much air as possible. Next, exhale powerfully, drawing in and pressing the walls of the abdomen to the back as much as possible. Hold this position for 15-20 seconds, repeat 3-5 approaches.

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Plank

In the position of emphasis, lying on your forearms or straight arms, create a strictly straight line from the neck to the tailbone. Legs straight. The exercise is performed not only at the beginning, but also at the end of the complex in one approach for one minute.

We do the following examples in two approaches of one minute each. The break between approaches is 20 or 30 seconds.

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Forward crunches

Lying on your back, raise your legs up and bend them at an angle of 45 degrees. Hands are locked behind the head. As you exhale, gently lift your body up and pull your elbows toward your knees. At the top point we linger for a couple of seconds. While inhaling, we return to the starting position. The lower back does not rise from the floor during lifting.

Raising/lowering straight legs

Lying on your back, stretch your arms along your body or raise them above your head. As you exhale, we gradually raise your straight legs up to a perpendicular position, and as you inhale, slowly lower them to the starting position, without touching your heels to the floor.

Rock climber

In an emphasis position, lie on straight arms, where the hands are shoulder-width apart, under the shoulder joint, and the palms are parallel to each other. Alternately, vigorously raise your knees to your chest.

Who can't have jam?

— Is it true that some people break down carbohydrates faster, while others break down fats? Accordingly, it is necessary to limit more of one or the other in the diet.

- Yes it is. There is a term - insulin resistance, which means less sensitivity to insulin in the tissues responsible for energy utilization. Insulin resistance is the main cause of the development of type 2 diabetes. It can be acquired in three ways: by inheritance, with excessive consumption of trans-isomers of fatty acids and in general a large amount of saturated fats (fatty meat, sausages, palm and coconut oil), due to low physical activity. The body of people who have developed insulin resistance is less able to oxidize carbohydrates, that is, they use carbohydrates as a source of energy and more actively process them into fat tissue. For such patients, we often recommend greater restriction of carbohydrates, especially simple ones (sugar, sweets, honey, jam, chocolate, sweet fruits, sweet baked goods made from white flour), in contrast to the classical dietary regimen. They are more prone to abdominal obesity, that is, weight gain in the abdominal area.

— How is insulin resistance determined?

— You need to donate blood for insulin on an empty stomach. If, according to the results of a blood test, insulin is elevated, it means there is insulin resistance and a predisposition to diabetes. In this case, carbohydrates in the diet should be limited.

It should be noted that an enlarged abdomen does not always indicate obesity. This may be a sign of gastroenterological problems, gynecological diseases in women, for example, fibroids. If your belly begins to grow quickly, this is a reason to consult a specialist and not engage in weight loss.