Как подтянуть живот: убираем висцеральный жир

2 Апреля 2013 | 11 Комментарии

Живот у женщиныВроде бы основательных успехов в похудении удалось добиться, а вот убрать жир с талии никак не получается. Как подтянуть живот, если не помогают диеты и упражнения? Если противные складки мешают надеть обтягивающие джинсы или любимое платье, то поможет особое питание и особые продукты. Давно доказано, что жир в области живота не просто не эстетичен, но опасен для здоровья. Так что не стоит расслабляться девушкам, чей вес в норме, а вот на животе так и болтается лишний жирок.

Брюшное ожирение

Даже при нормальном весе можно иметь проблему, как подтянуть живот. Все дело во внутреннем висцеральном ожирении. Цифра на весах не должна быть показателем к диете или напротив набору недостающих килограммов. Ведь вес складывается не только из количества подкожного жира, но и мышечной массы, строения костей (у кого-то кость широкая, у других кости легче). Важно соблюдать пропорции между жиром, водой и сухой мышечной массой. Но, конечно же, о наличии висцерального жира в брюшной области, в первую очередь должны думать дамы с лишним весом. Именно висцеральный жир – причина, ведущая к серьезным заболеваниям сердца.

Отличие висцерального и подкожного жира

Отличительная особенность висцерального жира в том, что он лежит глубоко, окружая сердце, печень, кишечник и другие жизненно важные органы. Подкожный жир находится прямо под кожей. Как правило, складки, которые образует этот жир, легко ухватить. Такой жир не несет опасности для здоровья, он только может создавать непривлекательные бугорки в области талии, бедрах, ягодицах.

Над вопросом, как подтянуть живот, женщины начинают задумывать порой слишком поздно. Висцеральный жир начинает расти у женщин чаще всего в период менопаузы, а до нее накапливается в организме подкожный жир. Живот при висцеральном жире твердый на ощупь и плотный на вид.

Как узнать свой жир

Прежде чем задаться целью, как подтянуть живот, нужно диагностировать свой жир. Висцеральное ожирение определяет компьютерная или магнитно-резонансная томография. Но простое измерение объема своей талии тоже дает неплохие результаты. Норма для женщин – не более 80 см, для мужчины – не больше 94 см. При преувеличении этих показателей, есть риск оказаться очень нездоровым, а не только некрасивым. Как висцеральное ожирение диагностируется состояние, при котором объем талии у женщин более 88 см, а у мужчин – более 102 см.

Как избавиться

Спортивная одеждаПричиной накопления висцерального жира является нарушение обменных процессов в организме. Но доказательств того, что распределение жира в организме зависит от питания, нет. Все дело в том, как тратится полученная энергия и каковы наследственные показатели. Диета необходима для борьбы с глубокими жировыми отложениями. Специальная диета будет включать в себя ежедневное потребление клетчатки из овощей, бобовых, фруктов. В течение пяти лет можно снизить количество висцерального жира на 3,7 %, как доказали ученые.

Общие рекомендации в борьбе с жиром:

1. Ешьте небольшими порциями каждые 2-3 часа.

2. Чтобы пища лучше усваивалась организмом, ее температура должна быть примерно равна температуре тела.

3. Желательно отдавать предпочтения пищи, которая производится и выращивается в местных условиях, а не заграницей. В противном случае в организме может не хватить ферментов для переваривания пищи.

4. Нормальное соотношение белков, жиров и углеводов составляет 1:1:4.

Фитнес-упражнения

Избавиться от излишков висцерального и подкожного жира позволяет грамотно составленная диета в сочетании с физическими упражнениями. Но при висцеральном жире нужно увеличить долю кардионагрузок и делать упражнения на спину, пресс. Силовых упражнений должно быть не больше 30-40%, остальные 60-70% - кардио и 10% растяжки.



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Как подтянуть живот: убираем висцеральный жир

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