How to remove visceral fat? Strategy for burning internal fat

Getting rid of visceral belly fat is actually not that difficult. This is easy to do without giving up sugar, alcohol, trans fats, doing endless hours of boring cardio, or wasting money on completely useless supplements.

It is usually much easier to get rid of than subcutaneous (under the skin) abdominal fat.

In this article we will look at how to get rid of visceral fat without much effort. But first, let's figure out what visceral fat is? And why is it so bad?

What kind of fat is called visceral?

Deposits called visceral fat are accumulations of fat cells in the peritoneum around the internal organs. Such fat is normally present in the body of any person. Internal fat acts as an additional source of energy in case of emergency and is a protective layer from injury and damage from the outside.

Externally, excessive accumulation of visceral fat manifests itself in the form of an unsightly protruding abdomen, while the rest of the body (limbs, chest, face) does not seem full. Internally, visceral fat looks like a mass of cells tightly packed around the organs. It is precisely because of the location of this type of fat that it is impossible to remove it surgically.

Visceral fat accumulates in both women and men, and it is much more difficult for the latter to part with a large belly. People at risk are those who:

• lead a relaxed lifestyle without sports;
• do not follow the principles of healthy eating;
• do not maintain proper sleep and wakefulness patterns;
• have a hereditary predisposition;
• have hormonal disorders;
• are subject to severe stress;
• abuse alcoholic beverages.

Active consumption of alcoholic beverages provokes hormonal disruptions and fat deposition in the abdominal area. Lack of healthy sleep is a negative factor - with regular lack of sleep, the body experiences stress and stores visceral fat in reserve. Women during menopause are especially at risk. In women with an “apple” body type, visceral fat is also quite actively deposited on the abdomen.

Lifestyle to get rid of internal fat

How to get rid of internal fat? You should try to lead a stress-free lifestyle. Many people, due to stress, begin to seize problems. It is necessary to learn to control stress and the amount of consumption of sweet and junk food during it.

Sleep is also an important factor in the fight against excess fat. It is a night's sleep of 6-7 hours that contributes to the restoration of the body and the 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.

The danger of visceral fat for the human body

It is not so much visceral fat that is dangerous as its volume. A small amount of visceral fat is not harmful and does an excellent job of providing protective and nutritional functions. With excessive accumulation of visceral fat:

• The diaphragm moves. Growing fat mass provokes displacement of internal organs, causing dangerous compression of the lungs and heart. Shortness of breath, night snoring appear, problems arise in the functioning of the cardiovascular system, and the body experiences stress from lack of oxygen.
• Increased load on internal organs. The work of the gastrointestinal tract is blocked, the kidneys and liver can no longer cope, which leads to disruption of their work and serious illnesses.
• The musculoskeletal system suffers. Visceral fat on the abdomen provokes curvature of the spine, slipped discs, hernias, osteoporosis, arthritis and other diseases.
• Hormonal imbalance. Visceral fat in men leads to a drop in testosterone levels, impaired potency and infertility.
• The risk of cancer, diabetes, atherosclerosis, stroke, heart attack, and varicose veins increases.

It becomes clear that a normal amount of visceral fat is an important component of good health and well-being.

About the diet

It is necessary to increase the content of vegetables, fruits, herbs and fiber

When engaged in the process of getting rid of visceral fat, men should not go on an aggressive diet, much less engage in complete fasting. This approach does not promote fat burning, but puts the body into a stressful state. But this does not mean that the diet should remain the same. It needs to be revised, to exclude from the menu any goodies that contain fast carbohydrates (sweets, flour products), fast food, alcohol (it is not so much the drinks themselves that are harmful, but the food consumed as a snack). In turn, it is necessary to increase the content of vegetables, fruits, herbs and fiber. The daily calorie intake should not be exceeded. Overeating should be avoided, especially before bedtime.

Interesting. Research by scientists has led to interesting results: there is no need for any form of diet if a person eats food within 8-10 hours. The countdown starts one hour after waking up. During the remaining time, only drinking water is allowed.

If you follow simple rules and know how to quickly get rid of visceral belly fat in men, you will soon notice positive dynamics in weight loss. The usual “belly” will disappear if:

• physical activity will correspond to the fat burning zone followed by strength training;
• Any type of diet is strictly prohibited; the diet will be balanced.

Norm of visceral fat in men and women

There are different ways to measure visceral fat:

• Medical examination. The most accurate answer can be obtained by undergoing a full examination at a medical center. The volume of visceral fat is shown by studies such as MRI, CT and ultrasound of the abdominal cavity.
• BMI calculation. Determining your body mass index will help you find out whether there is a problem with obesity, and, accordingly, with VF. BMI standards depend on weight and height, they can be determined from the table.

• Waist measurement. It is believed that in men with a WC of up to 94 cm and in women with a WC of up to 88 cm, the mass of internal fat is within the normal range. Let's start the fight against visceral fat

If you have determined that a problem exists, then the question arises - how to remove visceral fat from the abdomen? You can get rid of visceral fat at home. The fight for health and slimness should be comprehensive and includes proper nutrition, regular exercise and additional cosmetic procedures.

Colon and liver cleansing

An important step that will help remove internal fat is cleansing the intestines and liver. The fact is that harmful substances accumulate there. The body protects internal organs from them by forming a layer of fat. Cleansing will not only help get rid of decay products, but will also have a positive effect on the condition of the skin. Today, the following cleaning methods are available: pharmaceutical preparations, herbal preparations, enemas. At the same time, you should not abuse cleansing procedures, since useful substances, for example, intestinal microflora, are washed out of the body along with harmful substances.

Nutrition

The main mistake people make when trying to remove visceral fat is extreme fasting. Many people believe that this is the fastest way to get rid of it, and this is completely wrong. Due to an excessive deficit of calories and carbohydrates, the metabolic rate decreases, which only slows down weight loss. The body perceives fasting as stress and begins to store fat with greater force, becoming overgrown with a visceral layer. To remove internal fat, it is recommended to adhere to the following nutritional principles:

1. Calculate and adhere to your individual calorie norm and balance of proteins, fats, carbohydrates (KBZHU). This can be done using the Harris-Benedict formula or using special mobile applications. The indicator depends on age, height, current weight and level of physical activity. It displays the amount of calories (energy) that a person needs to ensure normal functioning.
2. Eat small meals. Divide the entire volume of food (which fits into your daily caloric intake) into 5-6 meals, 3 main meals and 2-3 snacks. This method helps maintain a feeling of fullness throughout the day, which protects against breakdowns. This method also reduces the volume of the stomach, which reduces the total amount of food consumed and, as a result, the body loses weight.
3. The last meal should be 3-4 hours before bedtime. If you fall asleep with a slight feeling of hunger, fat breakdown at night will increase.
4. Eat carbohydrates before 4 p.m. In the first half of the day, the body needs a boost of energy, which is provided by carbohydrates. It is better to give preference to slow carbohydrates, for example, cereals, starchy vegetables, and non-sugar fruits. In the second half of the day, the activity of the body decreases and everything eaten late in the day will most likely be deposited in the form of an abdominal layer. For dinner, it is recommended to eat a small amount of protein (lean meats, fish, dairy products, eggs) in combination with fiber (fresh or minimally cooked vegetables).
5. Give up cigarettes and alcoholic drinks. Tobacco interferes with the normal functioning of the lungs, which makes any physical activity or sports difficult. Alcohol slows down metabolic processes, in addition, it is high in calories.
6. Eliminate fast food and baked goods from your diet. Junk food contains a large amount of calories and fast (empty) carbohydrates.
7. Always have breakfast. It has been proven that a hearty breakfast prevents a person from overeating throughout the day.
8. Try to eat at the same time every day. This technique will improve the digestive processes, in this case it will be easier for the body to cope with the incoming food.
9. Keep hydrated. Water speeds up metabolism and ensures the normal functioning of all organs and vital systems. Develop the habit of drinking 1.5-2 liters of pure still water per day.
10. Don't neglect sleep. A night's rest of less than 5 hours has a negative impact on health. Try to go to bed before 12 am, at which time the concentration of the sleep hormone melatonin is maximum. Quality 6-8 hour rest.

Exercises

Many people still mistakenly believe that there are exercises for local fat burning, but this myth has long been debunked. The body loses weight in those places where it is “unprofitable” for it to store fat reserves. It has been proven that the body loses weight from top to bottom. How to effectively remove visceral fat through exercise? There are a number of techniques that involve the muscles of the abdominal region, which help burn the visceral layer, but do not forget that the body must be worked evenly. Popular and effective exercises for visceral fat:

1. Twisting (straight and oblique). Lie on the floor, having previously laid out an exercise mat, bend your knees. Place your hands behind your head or cross them over your chest. Begin to slowly lift your shoulder blades off the floor without engaging your neck or lower back. Lifting should be done only using the abdominal muscles. To work your obliques, perform lifts to the right and left. For one approach, 20 repetitions are enough, increase the number of approaches over time.
2. Plank. Take an emphasis lying on straight arms or bent at the elbows. Place your toes together firmly on the floor. Distribute the load evenly throughout your body. It should be like a straight line, without deflections in the cervical and lumbar spine. Stay in this position for at least 15 seconds. Gradually increase the time you spend in the plank to 40 seconds or 1 minute. This exercise perfectly works the abdominal area, buttocks, and biceps.
3. Bike. Lie on your back, slightly lift your shoulder blades off the floor. To maintain balance, keep your hands behind your head. Rotate your legs as if you were pedaling a bicycle. The exercise engages the lower abs and helps remove fat from the internal organs in this area.

Massage

Massage is only effective in combination with physical exercise. During the training process, the muscles warm up, blood circulation in problem areas increases, due to which fat is burned on the stomach, sides, and thighs. Massage helps smooth the skin and reduce the volume of subcutaneous fat. It is recommended to undergo sessions in massage rooms so as not to harm your health.

To achieve the desired effect, a minimum of 15 procedures are required. You can also do a massage at home; for this you will need body lotion (oil) or rich cream. Apply the product with light circular movements throughout the abdominal area, you should feel a slight burning sensation. Do not put too much pressure on your stomach, as this may negatively affect the functioning of your abdominal organs. Before the procedure, it is recommended to visit a sauna, bathhouse or swimming pool.

Medications

Often, proper nutrition and exercise do not give quick results. In this case, medications and nutritional supplements come to the rescue. There are a number of medications that help effectively remove internal fat in humans:

• Clenbuterol. The drug increases the overall body temperature, due to which fat is burned. It provides additional energy, which allows you to push yourself harder during strength training and aerobic exercise. The medicine is contraindicated for people with tachycardia and hypertension.
• Synephrine. This drug is based on orange tree extract. Synephrine activates metabolic processes in the body and suppresses the feeling of hunger. The product is relatively safe for human health, since it does not affect blood pressure and the cardiovascular system as a whole.
• Xenical. The active substance of the drug is lipase, which blocks and removes fats. Xenical is a dietary supplement; capsules are recommended to be taken with meals.

Folk remedies

If the previous methods did not help achieve the desired result and the question: how to remove visceral fat is still relevant, then you can resort to folk remedies. The following methods are famous for their effectiveness:

1. Baths with salt, soda, mustard, aromatic oils. Such procedures were once used by Queen Cleopatra, who was considered the most slender and beautiful woman of her generation. Baths remove excess water from the body and activate the process of fat breakdown.
2. Wraps with cling film. Opinions on this method of losing weight are divided. Some claim that thanks to wraps with honey, mustard, soda and vinegar under cling film, internal fat disappears instantly, others consider this method barbaric, capable of disrupting the thermoregulation of the entire body.
3. Eating natural foods to speed up metabolism. These are green tea, garlic, flaxseed, ginseng, marshmallow. Dill, caraway seeds, buckthorn, and anise also effectively cleanse the intestines and help you gain a slim figure. The products are effective both in pure form and in the form of decoctions.

Healthy eating

In order for the body to work better, you should review your diet. The recommendations of experts are as follows:

• fractional meals - the body should not experience stress, so you need to eat often and in small portions;
• avoid overeating at night - everything that does not have time to be digested will be stored in reserve;
• do not give up breakfast - skipping breakfast leads to stress, breakdowns, overeating and slow metabolism;
• drink enough water - water cleanses the body and speeds up metabolic processes;
• avoid strict diets - it is not restrictions in nutrition that are important, but the balance and quality of foods;
• change culinary habits - avoid long heat treatment, replace frying and deep-frying with stewing, boiling, steaming, grilling or oven;
• monitor quality - eat as little semi-finished products as possible, give preference to fresh products.

A healthy diet includes:

• at least 70% plant foods (fruits, vegetables, herbs);
• mandatory consumption of fiber;
• lean meat, fish, poultry and seafood, egg whites;
• dairy products with reduced fat content (no more than 1-1.5%);
• animal fats should be replaced with vegetable fats - olive oil, nuts, avocados;
• refusal of simple carbohydrates (baked goods, sweets, sugar) in favor of complex carbohydrates (rice, buckwheat and other cereals, durum wheat pasta, whole grain bread and cereals);
• giving up alcohol.

Physical exercise

Diets should go hand in hand with exercise. Regular gymnastics will speed up the burning of visceral fat. The greatest effect will be brought by cardio exercises (swimming, running, cycling) and exercises to build and strengthen muscle mass.

Exercises such as “plank”, “vacuum”, and “twisting” will help you remove visceral fat at home. They need to be done constantly, preferably every day, gradually increasing the number of approaches and repetitions. Additionally, the complex should include deep squats, push-ups, leg swings and simple exercises with dumbbells to develop the muscles of the arms and shoulder girdle. Some good home cardio exercises include burpee jumping, jumping rope, and jogging in place.

Cardio exercise such as running is one of the most effective for getting rid of visceral fat. But you need to start running gradually, and there should be no serious health problems. A gentler and no less effective way is race walking at a fast pace. Daily walks in the fresh air train your heart and speed up the burning of excess fat. You can start with 20 minutes, gradually increasing the training time to an hour.

How to get rid of deep fat

The following can help get rid of underlying obesity:

• proper diet;
• physical exercise;
• cosmetic procedures.

Diet

The results of studies show that the most effective way to burn visceral fat is dietary ketosis . The essence of the ketogenic diet is to transfer the body from the breakdown of carbohydrates - glycolysis, to the breakdown of fats - lipolysis.

Dietary ketosis refers to the metabolic process in which the body converts fat into energy. This occurs due to a lack of nutrients obtained from outside.

This diet is based on foods high in fat and eliminating carbohydrates from the diet. To start producing ketones in the body, you need to adhere to the following rules:

• increase fat consumption (their daily intake should be 70 - 85%);
• reduce carbohydrate intake to 50 grams. daily;
• include protein foods in your diet – 1 g. Per 1 kg of own weight;
• drink plenty of fluids - 1.5-4 liters daily;
• do not snack more than 1-2 times a day.

It takes 5 to 7 days to enter a state of ketosis. The carbohydrate content in the diet should vary within 20 grams. daily.

The menu of the classic keto diet can and should be adjusted to suit individual characteristics:

• Fats and Oils: Coconut milk and butter, chicken and duck fat, grass-fed tallow and lard, organic ghee, MCT oil, avocado oil, extra virgin olive oil.
• Fish, other than artificially farmed or certified by the Marine Stewardship Council. The safest types: salmon, sockeye salmon, anchovies, herring, sardines. Avoid fish in olive oil (fish oil is not suitable for consumption).
• Meat: lamb, pork, poultry (free-range chicken), game, meat by-products, beef (grass-fed cows). Moderate consumption of bacon and sausages is also allowed.
• Nuts, seeds: black sesame seeds, black cumin seeds, Brazil nuts, raw cocoa powder, beans and butter, chia seeds, flax seeds, macadamia nuts, pecans, psyllium, pumpkin seeds, sunflower seeds, hazelnuts, flaxseeds, coconut nut.
• Vegetables: asparagus, avocado, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, kale, mushrooms, green salad, sauteed greens, spinach, zucchini.

After your body adjusts to burning fat, you can return a limited amount of vegetables to your diet, such as: eggplant, garlic, onions, parsnips, peppers, rutabaga, tomatoes, pumpkin (a little).

• Fruits and berries: berries (any) - a small handful and instead of vegetables, grapefruit - a few slices, instead of vegetables.

Based on the products offered, a person can create an individual nutrition plan. It is important to count calories and not exceed the permissible limit. Following simple rules will give you a wonderful figure and excellent well-being.

The following products are blacklisted:

• industrially processed fats - vegetable oils (sunflower, rapeseed, peanut, cottonseed, corn, cottonseed, soybean);
• trans fats – store-bought salad dressings, mayonnaise, peanut butter, etc., which contain hydrogenated fats;
• milk and cottage cheese, kefir, yogurt, ricotta (rich in proteins);
• sugar;
• ketchup, salsa, barbecue sauce, soy and tomato sauces;
• store-bought juices and smoothies;
• sweet white and sparkling wine;
• all types of cereals;
• bananas, apples and other not permitted fruits;
• grape;
• bread;
• pastries, cakes;
• potato;
• rich pastries.

Maintaining such a diet will help to effectively break down fat deposits and maintain the result for a long time.

Physical exercise

Based on research , experts recommend alternating cardio loads with strength training in a 50/50 percentage ratio. To get rid of visceral fat, it is most convenient to combine these exercises within each workout.

For an untrained person, it is wiser to start with light cardio exercises 2-4 times a week for 40-60 minutes. After a month, you can gradually introduce strength exercises into the training process.

Cosmetic procedures

Basically, the services of a cosmetology salon are aimed at burning subcutaneous fat, but there are some that are effective in breaking down deep fat:

• fat burning wraps;
• massages of problem areas;
• sauna, hammam - help speed up metabolism.

Removing visceral fat is problematic, but possible. It is rarely enough to simply maintain a diet or go for massages. In order for the result to be visible and lasting for a long time, it is worth combining the right diet with physical activity. Taken together, all of the above methods of losing weight work much more effectively.

Additional funds

The main work is done by physical exercise and diet, and beauty salon procedures can smooth out visual imperfections caused by excess weight: tighten sagging skin, improve fluid circulation, and reduce the appearance of cellulite. Such additional measures include massages (manual and machine), saunas, turpentine and mud baths, injections (mesotherapy). Before signing up for a course of procedures, be sure to consult with your doctors; there should be no contraindications.

It must be remembered that it is impossible to completely remove visceral fat. In women, excessive exercise and strict diets cause amenorrhea, anorexia and infertility. You should get rid of extra centimeters from your waist wisely and without harm to your health.