An increase in waist is considered to be a natural process.
accompanying the aging of the body. For women, it can be
especially relevant after menopause when fat tends to
move from arms, legs, and hips to the stomach.
The process is natural, but an increase in fat
abdominal deposits may be much more serious
troubles, than simply the inability to fasten jeans.
The accumulation of belly fat increases the risk of developing diabetes,
cardiovascular diseases and even certain types
oncological diseases. Unpleasant prospects, is not it?
Why did you put on weight
Your weight is largely determined by how you
Maintain a balance between consumed and burned
If you eat too much and move too little, you
You will gain extra kilos, which, including
deposited in the lower abdomen.
Not a small role in this process is aging. Muscle mass
gradually decreases with age, and fat is greater
weight percentage. With a decrease in muscle mass, the speed decreases,
with which your body spends calories.
Many women over the years notice an increase in fat fold in
abdominal areas – even if they do not gain weight. It is believed that
the reason is to reduce the level of estrogen, which affects where
it is fat that is distributed in the body.
Besides. tendency to corpulence and / or to the shape of the waist “Apple”,
“Pear” is incorporated in us genetically.
What is visceral fat
The problem is that fat on the abdomen is not limited
subcutaneous fatty tissue. It also includes visceral
fat that is deep inside and surrounds your inner
And, if subcutaneous fat – today is already solved by cosmetic means.
problem (cryolipolysis, liposuction), then remove visceral fat
artificially impossible, and moreover, it is associated with dangerous
This is because the excess visceral fat
produces hormones and other substances that can increase
blood pressure, negatively alter cholesterol levels and
impair the body’s ability to use insulin (resistance to
Measure the waist
1. Circle the tape measure around the bare belly, just above the pelvic
bones. 2. Pull the tape until it touches the skin tightly.
(so to feel indentation). 3. Relax, exhale and
measure your waist, fighting the urge to pull in your belly.
For women, waist circumference of 89 centimeters or more indicates
on unhealthy concentration of fat on the abdomen and the risk of such
problems like heart disease, high blood pressure and diabetes 2
type For men, a waist of 102 centimeters or more can also
considered a cause for concern.
How to get rid of belly fat
Fortunately, visceral fat responds to the same diets and
exercise that can help you lose excess
pounds and reduce overall excess body weight. Fight off fat
bag on the stomach, following simple tips:
1. Eat healthy foods. Increase your diet
vegetables, fruits, whole grains – porridge, brown rice, wholegrain
Choose low-fat protein sources – shrimp, squid, chicken
Reduce the intake of saturated fats in meat, cheese
and oil. Instead, choose oily red fish, nuts, and
vegetable oils – they are found in olive oil and
Watch for portion sizes. About pork kebab, bun, pastries,
cakes and smoked sausage is better to forget.
2. More movement. If by virtue of age you feel shy
register for Pole Dance (pole dancing), it does not mean that you
aerobic exercise is contraindicated. Brisk walking, jogging,
aqua aerobics – do at least something, the main thing regularly. Not
less than three times a week.
3. To lose excess fat and not gain it again, weight loss
should be slow, not more than 1 kg per week. Therefore not starve
need to. It is enough to remove harmful foods from the diet.
4. Not стесняйтесь обратиться к врачу за помощью. Notт ничего
extreme in going to a nutritionist and get