Got belly fat. What are the causes of excess belly fat?

It is generally accepted that the main enemy of female beauty is fat. The hated "riding breeches" and "lifebuoy" at the waist sometimes bring women to complete despair. Meticulously looking at themselves in the mirror and discovering treacherous folds on their stomachs, they go on “hungry” diets, plunging themselves into even more stress. Is it worth turning your life into a constant struggle and how to remove unaesthetic body fat?

Fat - good or bad?

Let's start with the fact that it will not work to live without fat. It is involved in all biochemical reactions; without it, some vitamins are not absorbed. Visceral (internal) fat envelops all organs and serves as a kind of support for them.

In the female body, the role of fat in general is difficult to overestimate. Its quantity directly affects the ability to bear children. It is in adipose tissue that female hormones are formed. If it is not enough, a woman of childbearing age becomes unable to conceive.

Normally, adipose tissue in the body should be at least 16% of the total body weight.

Why is abdominal fat formed?

Fat deposits in the abdomen are not only an unaesthetic sight. This condition is dangerous to health. Abdominal obesity is called male-type obesity. Its degree can be found by dividing the waist circumference by the hip circumference. The norm is a coefficient not exceeding the value of 0.85. If it is higher, then this is a pathology.

Causes of the formation of fat folds in the abdomen in women:

• heredity;
• stress and their "jamming";
• lack of physical activity;
• a constant feeling of hunger due to disturbances in the work of the food center in the hypothalamus, which a woman satisfies with a large amount of tasty food;
• discrepancy between the received and spent kilocalories (the body “stores” excess energy in the form of abdominal fat);
• hormonal changes (menopause, pregnancy);
• hormone therapy.

Obesity according to the female type is the accumulation of fat on the thighs and buttocks, characteristic of women of the gynoid type (with a pear-shaped figure). It is absolutely not dangerous to health, as it does not threaten the cardiovascular system, does not affect the functioning of the liver and lungs, unlike a large amount of visceral fat.

Abdominal fat is dangerous for women's health

The type of obesity largely depends on the age of the woman. With any figure, menopause does its job. The amount of estrogen decreases, there is no need for fatty layers where it was produced. A woman's physique is changing - the main fat reserves begin to treacherously accumulate at the waist, and the hips and legs begin to lose weight.

Where is the justice or why is it easier for men to lose weight?

No matter how hard a woman tries, she still will not keep up with a man in the process of losing weight. There is no injustice, but there is a wise nature that laid the foundation for the accumulation of fat as a preparation for the fulfillment of the main function of a woman - motherhood.

The male hormone testosterone speeds up metabolism faster and promotes weight loss. The female hormone estrogen, on the contrary, promotes the accumulation of fat mass, giving a roundness to the female figure.

Consequences of pregnancy

During pregnancy, a fatty layer forms on the abdomen, which performs a protective function. It is hormonal in nature. In addition, after childbirth, the abdomen is distended by an enlarged uterus. It will be reduced for another 6-7 weeks.

It is possible to take measures to reduce the abdomen after childbirth only after the end of this period.

The danger of rapid weight loss

We will please the owners of by no means seductive tummies - harmful abdominal fat is easier to drive away than extra pounds deposited on the hips. A low-calorie diet is best for fast results. But if it is not fixed with physical activity, visceral fat will not only return, but also “grow”.

Rigid rejection of goodies can cause depression in a woman. Therefore, this path to weight loss cannot be called easy. The best option is a moderate decrease in daily calorie content in combination with aerobic exercise and a gym. It will take more time, but will be much more effective.

Rapid weight loss causes irreparable harm to health, almost all body systems suffer - immune, nervous, endocrine and cardiovascular.

If you want to achieve sustainable weight loss, then you need to lose weight gradually - no more than 1 - 2 kg per month. In this case, there will be no sagging skin, hair loss and exacerbation of chronic diseases. The speed of getting rid of belly fat depends on how many pounds you need to lose. If this is a few kilos for a vacation or a wedding, then without harm to health, you can manage in a month.

Controversial Fat Burners

In search of an effective and cheap remedy, women begin to experiment. Thus was born the myth of the miraculous fat-burning properties of ordinary baking soda and iodine.

Can you lose weight with baking soda?

Sodium bicarbonate is proposed to be used in two forms - in solutions for oral administration and in baths. If you recall school chemistry lessons, it turns out that soda is not able to dissolve fats. And if you listen to the doctors, it turns out that taking soda inside does not bode anything but harm to health. The stomach and intestines are the first to suffer. Further, the absorption of nutrients is disrupted. But fat calmly penetrates the walls of the intestine and is safely deposited at the waist.

Soda baths also do not burn fat. Soda penetrates through the pores of the skin into the blood and brings the same harm as the solution taken orally. And weight is reduced not due to fat burning, but due to the loss of moisture by the body.

About the benefits of iodine

Even children today know that iodine deficiency leads to disruption of the normal functioning of the body. The fact that foods rich in iodine are necessary as part of a weight loss diet is also an indisputable fact. However, iodine is not a fat burner.

Laminaria is a valuable source of iodine

Its deficiency causes not only thyroid disease, but also metabolic disorders leading to obesity. Therefore, the inclusion of kelp, seafood and sea fish in the diet will bring unconditional benefits to the body. And an additional intake of drugs prescribed by a doctor will help normalize metabolism and get rid of "acquired" extra pounds.

How is fat deposited in women of different physiques?

Problem areas are different for different types of female figure.

Table: body fat depending on body type

Thus, ladies with a V-shaped body type and an “apple” physique are at the greatest risk of developing abdominal fat.

Types of female figures determine the placement of body fat

Basic principles of nutrition

The right approach to nutrition for weight loss and removal of excess visceral fat is 80% success. In addition to reducing the calorie content of food, it is important to learn how to combine foods and give up dubious “goodies” in the form of harmful convenience foods, smoked meats and cakes.

The word "diet" has two translations from Greek - diet and lifestyle. Make the right diet a way of life, and success will be guaranteed.

From the diet you need to exclude:

• everything sweet and salty;
• foods with simple carbohydrates;
• alcohol;
• fatty dairy products;
• pastries and pastries.

In limited quantities, you can eat meat, eggs, cheeses. In unlimited quantities - vegetables, especially colored ones. Animal fats are replaced by vegetable fats, and the lack of meat is filled with legumes. Fatty unsaturated acids omega-3 and 6 accelerate metabolism. They help to remove abdominal fat. Nuts, flax seeds and oily fish should be on the table for all losing weight ladies.

Exercise stress

The second component is a properly constructed physical activity. Additional methods can be used to help home exercises, strength training and jogging in the fresh air.

Japanese breathing exercises

Like any breathing exercises, Japanese is not for everyone, therefore, in the presence of chronic diseases (especially cardiovascular diseases), it is advisable to consult a doctor. The essence of the technique lies in a special alternation of inhalations and exhalations. - deep even breathing alternates with holding the breath on exhalation. In this case, the chest and abdomen make an oncoming movement.

Japanese breathing exercises for weight loss do not give a quick result. Regular sessions are required for 2-3 months.

Exercise "Vacuum"

Bodybuilders began to use elements of yoga for weight loss in the last century. "Vacuum" is the retraction of the abdomen, combined with a sharp inhalation and exhalation. With this exercise, you can quickly pump up the press.

Universal "Planck"

The static plank exercise makes all muscle groups work. It well drives away fat from the abdomen and tightens the press. The muscle pains that are inevitable after the first classes will tell about the correct implementation of the "Planck".

Exercises for the abs

In addition to "Vakkum" and "Plank" there is a series of effective exercises that train the muscles of the press - twisting, cycling, scissors, lifting legs in a prone position and others.

What other exercises burn belly fat?

Twisting a hoop for a thinner waist began in ancient Egypt. Today, the popularity of this exercise does not decrease. It helps to get rid of fat not only on the stomach, but also on the hips and buttocks. Spinning the hoop trains the vestibular apparatus and the heart.

A very effective way to burn fat is skipping - jumping rope. If the torsion of the hoop burns 200 kcal in half an hour, then with a jump rope the same result can be achieved twice as fast. True, the legs and buttocks will lose weight mainly.

Will cosmetic methods help get rid of visceral fat?

In addition to diet and exercise for weight loss, abdominal massage is used. It can be done in a massage parlor or at home on your own. Success will bring only the regular implementation of the procedure. There are several methods:

• rubbing skin folds with hands (“felting”);
• rolling on each other of fat folds;
• skin stretching in opposite directions.

One of the massage techniques is skin stretching.

The plucking technique kneads the muscles well and stimulates blood circulation in the skin.

Wraps and masks

Hot wrap produces the effect of a sauna on certain parts of the body. It is widely practiced for body modeling, in particular, in the abdomen. The film that blocks the access of air causes the body to sweat and lose volume. An additional "bonus" is skin tightening due to increased cellular metabolism.

Masks for weight loss of the abdomen are used to eliminate stretch marks formed after weight loss and to tighten stretched skin. They do not have a fat burning effect.

There is no point in striving for perfection by any means. Beauty is not worth ruined health. And what beauty can a woman exhausted with Thai pills or hungry with unbalanced diets have?

The most reliable way to put yourself in order is a healthy lifestyle, which involves proper nutrition and physical activity. Doubtful means and methods are best left "overboard".

To keep the figure to a venerable age, the foundation must be laid much earlier. It is necessary not to fight with the accumulated fat, and not to let it be deposited in the "inappropriate" places. Prevention is always better than cure.

Excess belly fat is unsightly and unhealthy: it is a risk factor for metabolic syndrome, type 2 diabetes, heart disease and cancer. Unhealthy belly fat is called visceral fat - it accumulates around the liver and other abdominal organs. Even people of normal weight who have excess belly fat are at risk for health problems. To prevent this, we will tell you why the stomach grows and how to remove excess fat deposits in the abdominal region.

Why the belly grows in men and women: possible causes

Sometimes, when gaining weight, we ourselves can determine the reason for the addition of kilograms - a decrease in physical activity and / or overeating. As a rule, to get rid of excess weight, it is enough to adjust the diet and increase calorie consumption during active pastime. However, sometimes the cause of weight gain is not so obvious, and fat accumulates in certain areas of the body, for example, in the abdominal region.

To determine why the belly is growing, you need to pay attention to the following factors:

• nutritional features;
• the drinks;
• level of physical activity;
• hormonal background;
• intestinal microflora.

Some diseases also lead to weight gain, so it will not be superfluous to consult a doctor to rule out this factor.

What diet can lead to an increase in visceral fat?

You eat more sugar every day than you think. It is almost impossible to control its amount in food, and you can find sugar in sauces and fried foods. Research has found a link between high sugar intake and belly fat.

Try to reduce the amount of sugar and trans fats in your diet so that less fat is deposited in the abdomen.

Trans fats are the most harmful in existence, since their stability is achieved by saturating them with hydrogen (hydrogenation). And they use such fats to extend the shelf life of various products, for example, crackers, muffins, baking mixes. Trans fats have been shown to trigger inflammation and can lead to insulin resistance, heart disease, and other health conditions. It is not surprising that the belly of such substances grows in both men and women.

A sufficient amount of protein in the diet is very important, since protein is not only the main building material for the body, it is not stored in reserve, but also allows you to control hunger and speed up metabolism. Lack of protein in the long term leads to weight gain and belly growth due to increased levels of a hormone called neuropeptide Y.

To control weight, you also need to consume enough fiber - it saturates, stabilizes hunger hormones and allows you to eat less high-calorie foods. If the diet is dominated by carbohydrates and not enough fiber, a person unsuccessfully tries to fight hunger and gains weight.

What drinks cause belly fat?

The first and foremost liquid enemy of a flat stomach is alcohol. First, it contains too much sugar, which in itself contributes to the accumulation of fat. Secondly, liquid calories do not affect appetite in the same way that solid foods do. If you drink calories, you don't fill up, so you add food on top. And, as a rule, this food is quite high-calorie and harmful. In addition, alcohol contributes to inflammation, liver disease, and other health problems, and studies show that it suppresses calorie burning and promotes fat storage. This explains why the belly grows, and also why it is called beer.

Sweet soda has long been rightfully accused of weight gain, as it contains huge doses of sugar. However, fruit juices are also not the best drink for those who want to save excess belly fat, since even unsweetened 100% fruit juice contains a lot of sugar. If we compare 250 ml of juice and the same amount of cola, they will have the same amount of sugar - 24 grams.

How does physical activity level affect belly fat?

A sedentary lifestyle is one of the most significant risk factors for poor health. The decrease in the level of human activity has been observed for several decades. A study that was conducted from 1988 to 2010 in the United States showed that with a decrease in physical activity, weight gain, including an increase in abdominal girth, in men and women.

Physical activity will not only help prevent the accumulation of belly fat, but also improve overall health.

But the harm of inactivity is not limited to this. Studies also show that people who managed to get rid of belly fat gained weight again when they started to become inactive.

What hormonal changes can lead to belly growth?

During the menopausal period, women are often interested in why the belly grows. The fact is that during puberty, the hormone estrogen causes the body to accumulate fat in the thighs and buttocks - this is how a woman prepares for a potential pregnancy. Menopause occurs after the cessation of menstruation, and at this time the level of estrogen drops sharply, so fat is deposited in the abdomen.

Another hormone that can cause belly fat to grow is cortisol. This hormone is produced by the adrenal glands in stressful situations, but constant stress leads to the appearance of a “cortisol belly”. Lack of sleep also leads to an increase in cortisol levels and provokes weight gain.

How does the gut microflora affect fat storage?

The human intestine is home to various bacteria. Some of them benefit the body, others harm it. An imbalance of bacteria in the gut increases the risk of type 2 diabetes, heart disease, cancer, and other diseases.

Some studies show that the prevalence of harmful bacteria leads to weight gain, including in the abdomen. Scientists have found a large number of bacteria in obese people Firmicutes and hypothesized that such bacteria increase the amount of calories absorbed from food.

There can be many answers to the question of why the belly is growing: wrong eating habits, lack of sleep, hormonal changes, lack of physical activity, imbalance of bacteria in the intestines, frequent stress, and even diseases. In some cases, the stomach grows due to the influence of several of the above factors at once. Therefore, estet-portal.com believes that the approach to getting rid of belly fat should be comprehensive - the right lifestyle will allow you to maintain harmony for many years.

Indeed, there may be at least seven of them, or even more. However, one should try to get rid of belly fat first. It's not just about aesthetics: insulin resistance and diabetes, cardiovascular disease, cancer and early mortality - the likelihood of everything increases in proportion to the waist.

1. You are getting older

Over the years, as you know, metabolism changes: it is more and more difficult for the body to burn and it is easier to store energy. The peak of this problem occurs around menopause, when estrogen and progesterone levels drop. In this sense, of course, one should not skimp on substitution therapy. Testosterone levels in men are also falling, just more slowly. And it can also be corrected, at least in part, with the help of the same physical activity.

2. You have hormonal disorders

Endocrine changes can occur at any age and for a variety of reasons. For example, in women with polycystic ovaries, testosterone can be elevated, and this makes it difficult to lose weight, even if you eat right. Here it is impossible to do without the help of a doctor, and not a nutritionist, but an endocrinologist. It is important to understand that even overeating is not promiscuity, it often has not only psychological, but basic physiological disorders behind it. Robert Lustig in his lectures often cites the example of children who instantly gained weight after brain injuries or, conversely, returned to normal after the restoration of the normal functioning of the hypothalamic-pituitary system and all the endocrine glands subordinate to it.

3. You eat too much processed food.

Refined flours, as in white bread, crackers, chips, sugar and sugary drinks, and desserts all stimulate inflammation. And visceral fat is linked to inflammation, so these kinds of foods make it hard to fight your stomach. Well, in general, it is not difficult to guess that any carbohydrates quickly turn into visceral fat if you eat too much. The more fresh and whole foods you eat, the more your body works to extract the nutrients from them. The more processed the food is, the faster the blood sugar level rises, and from this, as we know, all the problems begin.

4. You don't get enough sleep

About a third of Americans sleep less than six hours. It is likely that the obesity epidemic is at least partly due to this. The 16-year study found that those who slept five hours or less were 30 percent more likely to gain weight than those who slept more than seven hours. And this weight, first of all, is collected on the stomach. It is also known that those who work night shifts or day shifts are more prone to being overweight. The fact is that the hormones that control sleep and wakefulness are also closely related to the feeling of hunger and satiety. So a good sleep is the key to harmony.

5. You're out of luck with your genetics.

Where you accumulate fat - on the hips and shoulders or on the stomach - depends on heredity. At the same time, subcutaneous fat, which accumulates in the arms and legs, is completely harmless to health, but visceral fat can be deadly.

6. You're not exercising properly.

Jogging or cycling, as well as group cycling classes, are very good for the heart, but cardio by itself has little effect on waist size. You should always combine strength and cardio workouts to slim down your belly because strength training builds muscle mass, which is exactly what you need to burn fat more efficiently. Just because muscle tissue spends a lot of energy helping to burn excess fat, it makes sense to build it.

7. No habit and self-control

Losing weight is a habit, like everything else in life. As soon as you instill good habits in yourself and break harmful stereotypes, weight loss seems to happen on its own. The most difficult thing to deal with is the transition period. It must be understood that habits are automatisms that are deposited at the level of neural arches. Simply put, you really need to break your own brain in order to change. And this process is not easy. However, there is nothing impossible in it. And it will be easier to do this if you understand that it is difficult only at the beginning. If you loved sweets, but decided to give it up, know that the first day will be a thousand times harder than the tenth. Moreover, even if you broke down and swallowed carbohydrates again, this is not a reason to put an end to it. The more attempts, the greater the chance that the next attempt will be more successful than the previous one. Actually, this applies not only to food, but also to fitness, alcohol, smoking and anything else. There is no ideal. There are no tasks that you have completed or not - there is only a process, and it goes on until you abandon it. And this process is useful, even if it is uneven.

The fat on a woman's belly is jokingly called a "lifeline". But, alas, this "rescuer" is a problem for many. Moreover, the accumulation of fat occurs at any age. Diseases that occur with the appearance of unnecessary body fat, forced scientists to pay special attention to the problem of obesity. So there was a direction in medicine called morphomedicine. As a result of the study, the causes of fat storage in women and measures to combat them were identified. Numerous “why” answers were given.

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It has been scientifically proven that overeating is the main cause of fat deposition, and losing weight is not always. It has been established that women in the body should contain about 20% fat. All waste products of the human body come through food. Lack of vitamins or trace elements is dangerous. There is a metabolic failure.

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Weight gain is called lipogenesis, and the reverse process is called lipolysis.

The main responsibility for why women have a "lifeline" is the hormones adrenaline and cortisone. Adrenaline is responsible for the production of insulin in the body. A sharp jump upwards of adrenaline increases the content of insulin in the body. And this leads to a partial or even complete reorientation of carbohydrates that enter the bloodstream through food into fats.

The level of cortisone in the body increases with frequent overeating. Leads to lipogenesis, i.e. there is a slow process of processing fats and carbohydrates.

Types of belly fat

Fat in the area in women is divided into deep and superficial.

The main reasons may be:

• Wrong posture. It most often appears with sedentary work and a sedentary lifestyle. There is a slight displacement of the spine and protrusion of the internal organs. The abdomen enlarges involuntarily. And if there is no physical activity, then fat is deposited very quickly.
• Age changes lead to a decrease and complete cessation of the production of female sex hormones, which are called estrogen. The metabolism and splitting of the received fats is broken.
• Frequent stressful situations cause negative emotions and a strong release of adrenaline. Violated hormonal levels, metabolism. That is why there are sharp formations of fat in the lumbar part of the body.
• Lack of physical activity and overeating quickly form a fatty layer in the abdomen. The weight of women is increasing. The walk becomes heavy. There are problems with the legs, heart and other internal organs.
• During pregnancy in women, the stomach is stretched. If you do not take action, then after childbirth, the subcutaneous folds are quickly filled with subcutaneous fat. That is why doctors in maternity hospitals advise doing simple exercises after childbirth, which prevent the formation of body fat.
• Hormonal disorders arising from diseases and medications. This factor can be corrected, but only under medical supervision. Here you should not take risks and self-medicate.
• Problems related to genetics. In this case, obesity itself is not a hereditary disease. Fat is deposited due to diseases predisposed to fat formation. These include diabetes mellitus, metabolic disorders and others.
• Improper nutrition women. Contrary to the opinion that the optimal diet is three meals a day, because. the body needs about 6 hours to digest food, practice proves that you can eat more often, up to 5 times a day, but little by little. At the same time, afternoon snacks should contain plant foods. Excessive consumption of sweets is harmful.
• Lack of self control. Postponing problems leads to more health problems. In such cases, fat deposits increase.
• Lack of sleep. For the normal functioning of the body, a person is recommended to sleep at least 7 hours a day, but more is better. Why is this happening? The body protects itself from stress.

Women must take into account all these risk factors to prevent the emergence of a "lifeline".

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Very often, a couple of kilograms gained are deposited precisely in the form of belly fat. Many people perceive an enlarged waist simply as a lack of figure, however, it is these fat deposits that can be a symptom of a number of diseases. We will tell you how to recognize the danger and what fats can be deposited in the abdomen.

Fat in the human body

Adipose tissue in the human body should be at least 11% (normally 15-20%) for men and 16% (normally 15-20%) for women. Fats perform a number of important functions, without which our body could not fully exist. First of all, we are talking about a reserve of energy that can be spent in critical situations. Also, adipose tissue is responsible for metabolic processes in the body and the production of hormones, protects the body from the cold.

There are two main types of adipose tissue:

• Subcutaneous fat layer. It is located in all anatomical parts of the body, but at the same time in each of them it has a different thickness. In a non-obese person, it is distributed relatively evenly. Excess weight can change the shape of the figure - the subcutaneous fat layer increases on the hips, legs, in the abdomen, sometimes shoulders and neck.
• Visceral (internal) fat. It surrounds the organs, almost all of its supply is located in the abdominal cavity.

Both types of fat fulfill their role for the human body, and thinning them too much can lead to dangerous diseases. In particular, visceral fat ensures the correct positioning of the organs and protects them from possible injury. However, too intensive growth of such layers requires the obligatory burning of fat, since it also significantly harms health.

Why, even with a small weight gain, it is the stomach that begins to grow first? The fact is that fat on the abdomen is deposited in two forms at once: as a subcutaneous fat layer, which is quite pronounced here, and in the form of visceral accumulations.

Moreover, since the total percentage of adipose tissue in the body changes with age (the older the person, the more it will be), from about 40 years old, the stomach can also appear in fairly thin people. In this case, we will talk about the accumulation of internal fat.

Abdominal obesity (with a noticeable increase in volume in the abdominal cavity) is typical for men and women. Doctors often associate this type of fullness with hereditary metabolic disorders or a predisposition to endocrine diseases.

Belly fat and disease

Belly fat is a real health hazard if the waist exceeds:

• 80-85 cm in women.
• 90-94 cm for men.

If the indicators are more than the given parameters, abdominal obesity may be a sign of a dangerous metabolic syndrome. In this case, burning fat is no longer just an aesthetic task, but goes into the category of medical ones. This is due to the fact that with waist volumes exceeding the indicated figures, one can confidently speak of an excess of visceral fat. And this greatly interferes with the internal organs to fully function. Due to their compression, the following complications may occur:

• inflammatory processes.
• Violation of work, including patency, gastrointestinal tract.
• Diseases of the stomach, bladder, liver and other organs.

However, visceral fats pose the greatest danger to the cardiovascular system. As part of the metabolic syndrome, the following are also diagnosed:

• Increased "bad" cholesterol and the development of atherosclerosis of blood vessels.
• Persistent arterial hypertension.
• Elevated blood sugar levels, developing insulin resistance (cell resistance to insulin).

All these factors significantly increase the risk of myocardial infarction, stroke, chronic heart failure. Also, people with metabolic syndrome often develop type 2 diabetes.

Recent studies have shown that visceral fats can also affect the functioning of the brain, in particular, exacerbate or accelerate the development of dementia. An increased likelihood of strokes often leads to multiple micro-strokes that a person may not even notice. However, with each such attack, part of the brain cells dies, and multi-infarct dementia develops.

Abdominal obesity can also affect the work of the endocrine system. In particular, very often belly fat causes hormonal disruptions - thyroid hormones, as well as sex hormones, are produced in insufficient quantities. This can lead to sexual dysfunction and infertility.

As a rule, burning fat in the abdominal region is the most problematic. Therefore, with diagnosed abdominal obesity, it is necessary to approach weight loss in a complex manner. First of all, the diet is changing. From the diet should be excluded:

• Products containing trans fats - fast food, convenience foods, snacks and more.
• Fast carbohydrates - sugar, pastries, pasta, white bread, sweet soda.
• Alcohol, including soft drinks. Under a complete ban should be beer.
• Fatty meats, lard, lard.
• Fried food.

The diet should be dominated by:

• Fresh vegetables. It is possible to dress the salad with a small amount of vegetable oil.
• Kashi, preferably boiled in water. White rice should be excluded, as it belongs to fast carbohydrates.
• Bird. At the same time, cut off all visible fat, cook without the skin.
• A fish. It is advisable to bake or stew without adding oil.

It is also very important to drink enough pure water, as it speeds up the metabolism and will help you get rid of belly fat faster. It is better to replace tea and coffee with herbal infusions, rosehip broth or dried fruit compote without added sugar.

Effective burning of fat in the abdomen is impossible without physical activity. Since the excessive growth of the visceral layer is associated with a slowdown in metabolism, when choosing a sport, it is important to give preference to those types that contribute to the acceleration of metabolism:

• Aerobics.
• Badminton.
• Basketball, volleyball.
• Dancing.

In order to start burning fat, classes should last at least 25 minutes, but you should not train for more than an hour. Regularity is also important - 3-5 times a week. If, along with abdominal obesity, other signs of the metabolic syndrome are observed, in particular, high blood pressure, it is necessary to be examined by a cardiologist before choosing the type of exercise.