Hidden fat — the invisible threat

People who are overweight usually worry about the fat that is "in sight". Which rests on the waist, stomach, hips, buttocks and other areas visible to others. And very few realize that the hated fat absorbed and the internal organs...

Yes, kidneys, liver, stomach, heart full of people covered in grease. Doctors call it visceral. He, according to them, constitutes an invisible threat to health, although it would seem, his goal is to protect the internal organs. Paradox? We understand...






Measure and divide

So, visceral fat is a kind of cushioning cushion that protects internal organs from external impact. And that's good news. However, if the amount of visceral fat starts to exceed 10-15% of the total volume of adipose tissue to be wary, because this is a direct threat to health. And that's bad news.

Well, Yes, because blood circulation, metabolism, supply of internal organs with oxygen, the function of almost all body systems — endocrine, immune, cardiovascular, etc. For a complete list of the complications that can cause excess visceral fat, you will need a lot of space and time. So, as you can imagine, from this scourge better hurry to get rid of.

But how do you know if you have a surplus of this internal fat? To calculate the degree of obesity easy, you just calculate your own BMI (body mass index). But visceral fat... ideally, you should get tested for bioimpedance body composition, which data and will tell you about the amount of existing fat, including hidden, i.e. visceral fat. But this is a rather expensive method, but still not in any city, and especially the village, it can spend.

You can use another way — simple and accessible to all. To begin, make the measurement of the waist. Not more than 88 cm in women and no more than 94 cm in men — no problem, but! — that's not all. Still need to measure the volume of the thighs. Then the waist size divide by the number you got when measuring the hips. Coeffcient which you receive, should be less of 0.88 in women, less than 0.95 in men. Anything above these figures, and fat accumulation on internal organs. It should be noted that these are approximate figures, the more accurate can only show laboratory analysis.

Female fruit such...

It is known that female figures are of different types. Perfect figure called "hourglass". The other two types are named "pear" and "Apple": the first (woman-pear) is characterized by a rather small waist and curvy hips and buttocks. The second (woman-Apple) the main places fat is the waist and the pelvis may be narrow boyish).

Tellingly, visceral obesity threatens women more "Apple" physique. Often they — the winner of big bellies, swollen thallium and well-fed sides.

"Pears" was more lucky. Scientists from Denmark, observed for the past 10 years over 3,000 women, it was found that the owner of lush hips (100 cm) are more healthy than escalatie lean ladies. The secret lies in adiponectin hormone that produce fat cells this body part and which is of great importance in the prevention of many diseases.

The fly in the ointment

Alas, whatever my body type and genetics, women who turned 40 years abroad, the production of sex hormones is reduced, and the likelihood of increased visceral fat increased significantly. Don't forget that hidden fatty tissue grows when stress, poor nutrition, low or no physical activity.

How to get rid of visceral fat

Neither liposuction nor Oriental massages, no magic pill in this case will not help. They only subcutaneous fat accumulation. What is the solution? Self-help efforts and work.

Eliminate from your diet or reduce to a minimal quantity of animal fats — butter, fatty meats and other Harmful vegetable fats (e.g. palm or coconut oils) is also no place in the daily menu.

And here is a useful — linseed, peanut, olive, pumpkin, mustard, pine, and cod-liver oil — give the green light.

Also, avoid eating TRANS fats, which are the basis of cheap substitutes for butter. But it is not enough to exclude them from your diet. It is necessary to abandon most of confectionery products, often because their composition includes and TRANS fats, in particular margarine.

Please pay attention to the foods with a high glycemic index. Their consumption should also be severely limited. First and foremost, it is bread made from wheat flour, white rice, potatoes, sweets (including sweet juices and fruits). These products tend to raise blood sugar, and this, in turn, leads to increased synthesis of insulin, and (at the same time) — waist size...

The alcohol is under strict prohibition. The drinks themselves are high-calorie, and even awaken the appetite. And it you absolutely nowhere.

Vegetables is what you need! Due to the high content of fiber, your intestines will work like a clock. Clean from any deposits on its walls (again, due to the fiber), it will not allow you to accumulate visceral fat. Vegetables-Champions for beneficial properties — all kinds of cabbage (Brussels, belokochannaya, broccoli, cauliflower), zucchini, eggplant, green beans. They contain the substance indole-3-carbinol that can weaken the effect of estrogen by reducing its involvement in the accumulation of fat in the process of dehydration.

Exercise and sport

Decide on the level of the right exercise. In fact, there is, as they say, all means are good: swimming pool, Jogging in the Park, Nordic walking, interval exercises... exercises a lot, choose what you like and go! It is important not to forget about the main condition under which physical activity will definitely bring positive results. It is regular employment. And in order not to harm your health, try to do without fanaticism — load gradually increase, do not forget to warm up and do just in a good mood, without coercion. published

P. S. And remember, only by changing their consumption — together we change the world! © Join us at Facebook , Vkontakte, Odnoklassniki

Source: moyvozrast.ru/shkola-zdorovya/chto-vyi-znaete-o-vistseralnom-zhire