Even thin people can have a decent "tummy" and, in medical terms, visceral belly fat. We need some of that fat. This provides cushioning around our organs. But if you have too much of it, then you are more likely to get high blood pressure, type 2 diabetes, heart disease, fatty liver, dementia, and even some types of cancer, including breast cancer and colon cancer.
According to Kristen Hairston, MD, associate professor of endocrinology and metabolism, fat is not just there. This is an active part of the body, which in excess gives us a lot of trouble and needs to get rid of it.
Excess visceral fat test
The most accurate way to determine how much visceral fat you have is with a computed tomography or CT scan and magnetic resonance imaging or MRI.
But there is a much easier and cheaper way to check.
You need to take a sewing measuring tape, stand up, wrap it around your waist at the level of the navel and look at the girth in centimeters.
If you are a woman and your waist circumference is less than 90 cm, everything is fine! For men, this figure should be no more than 102 cm.
Clarification: having a "pear-shaped" body structure (large hips) is considered safer than an "apple-shaped" body structure (waist wider than hips).
Conclusion : if you have determined your “apple” figure, that is, the waist is larger than the hips and exceeds the dimensions indicated above, you have a lot of visceral fat.
How to lose weight and remove the stomach or dry the press?
In order for our body to become slender and embossed during the drying process, we need:
- firstly, to abandon almost completely carbohydrates (the main fuel for the body);
- Secondly, do regular strength training.
Explanation: many do not understand what drying of the body is for women. Some people think it's fluid deprivation. In fact, this is the exclusion from the diet of carbohydrates to stimulate the breakdown of fat.
Proper drying of the body leads to a rapid loss of visceral fat and an increase in lean muscle mass. The body becomes embossed, “dry”, the muscles are clearly drawn. Hence the name of the process - "drying the body."
Despite all the severity of drying, yet it is the most effective method of getting rid of subcutaneous fat, including in the abdomen.
But, we are also interested in how to quickly pump up the press? That is, how to dry the press. And is it possible, in principle, to dry one part of the body independently of the others?
Most experts answer categorically: drying the abdominal muscles is impossible separately from other muscles, just as it is impossible to lose weight only in the abdomen or only in the hips. The body is a single whole, which proportionally changes everywhere and regardless of whether we are losing weight or getting fat. But!! This rule, as it turned out, does not apply to the stomach. It is he who can calmly break this rule and begin to bulge first with excess weight and the first to lose weight with proper drying.
How to properly dry the abdomen?
For quick weight loss in the abdomen, the first thing to do is to increase blood circulation in this area. There will be an acceleration of metabolism, and this process in itself will help to destroy adipose tissue.
Here it is necessary to recall the school course of biology. What is body fat used for? It turns out that fat, if necessary, is transformed into glycogen and goes to nourish the body.
So: if we train the abdominal muscles (drive blood), then the fat will be converted into glycogen and burned in the heat of exercise.
But not everything is so simple! To start this process, you need to intensively engage in at least 40 minutes with minimal rest breaks. And, in addition, full concentration on the exercises is necessary, that is, to do everything with the most conscious efficiency.
And one more difficulty: we need to achieve maximum blood circulation ... therefore, not all abdominal exercises are suitable for losing weight in the abdomen. Let's consider this process in more detail.
A short guide on how to quickly lose weight in the abdomen. Basic exercises:
- twisting on the press - 3 repetitions of 30 times;
- lying on your back raising straight legs by 45 * - 3 repetitions of 25 times, or lifting legs in the hang from the horizontal bar;
- exercise "book" - 3 repetitions of 25 times;
- we do it with maximum efficiency.
Cardio exercises (for example, a jump rope or an exercise bike) are well suited for effective relaxation exercises for drying the press. They need to be alternated with exercises for the press, for example, in the morning - "cardio", in the evening - the press. Duration of "cardio" - 40 minutes 4-5 times a week.
Diet for drying the press
Rapid weight loss in the abdomen and drying the press is not limited to the training process. An important part of this process is the right diet.
Basic Rules:
- it is necessary to reduce the consumption of fats and carbohydrates;
- it is necessary to adhere to the formula of the diet: protein - up to 30-45%; fat - 10-15%; carbohydrates - 40-50%;
- you can not eat fat during dinner and before bedtime;
- carbohydrates in the diet should be as small as possible;
- with a weight of 90 kg +/- 5 kg, calorie intake is not more than 2500 per day, while: protein - about 270 grams; carbohydrates - 250 grams and fat - 40 grams;
- meals should be at the same time and regularly. If the period between meals is very long, the body begins to produce the stress hormone (cortisol), which can start the process of fat accumulation;
- food should be as natural as possible, of high quality. You need to give up fast carbohydrates (sweets, buns, chocolate). But, if you feel that you do not have enough strength for training, you can increase the amount of carbohydrates, but only before the workout itself;
- processed foods, desserts, fatty foods and alcohol should be excluded from your diet. You should eat more low-fat cottage cheese, egg whites, fresh fruits, vegetables, meat and fish, but only low-fat varieties such as cod or carp, chicken or beef;
- fish must be included in your diet. Fish oil contains unique Omega-3 fatty acids that help us lose weight. Fish oil can be replaced with flaxseed oil;
- omega-3 fats are a good prevention of heart attacks and hypertension, as they lower cholesterol, which clogs blood vessels. In addition, they increase brain activity, normalize lipid metabolism, and help maintain muscle mass.
This is not to say that drying the press is an easy process. In order to lose weight in the stomach, of course, you need to have a lot of both physical and psychological strength. and great desire. But, do you want to have the perfect body? Then start drying right now!
Body Drying Products
Squirrels
- egg whites
It is the best source of easily digestible protein. Yolks can also be eaten, but not more than 1-2 per day.
- Chicken breast
Chicken breast is a drying food. Fat and calories in it at least.
- Fish and seafood
Fish is an easily digestible source of protein.
But only fish, not canned fish. The exception is canned tuna, but not in oil.
- Lean beef
Meat is allowed only lean. The disadvantage of beef is that it takes a long time to digest. Therefore, in the morning and after a workout, when the body needs proteins especially quickly, it is better to eat chicken proteins, cottage cheese or fish.
- Cottage cheese
It is better to use low-fat cottage cheese.
Carbohydrates
- Oatmeal
It is better to cook oatmeal porridge. Oatmeal quickly raises blood sugar - this is a minus.
- Brown rice
The perfect combination of brown rice with chicken fillet makes this product one of the most popular for drying.
- Buckwheat
Good for weight loss. According to the content of vitamins and minerals, it is even more useful than rice.
- Legumes
Beans, chickpeas, peas, lentils are slow carbohydrates and sources of vegetable protein and an excellent side dish for meat and fish when drying the body.
- Whole grain pasta
They have a lower glycemic index and therefore give a feeling of satiety for a long time. This is good.
- Vegetables
Fresh vegetables must be included in the drying diet. You can eat as much as you want: white cabbage and broccoli, cucumbers, celery - especially.
- Fruits and berries
Fruits - we eat either in the morning or before training.
Fats
- oily fish
Fish should be eaten at least 2 times a week. You can also take fish oil capsules.
- nuts
- Vegetable oil
Vegetable oil also contains omega-6 fatty acids. It can be used for dressing salads and added to ready meals.
Of course, all the products that can be included in a diet for drying the body and the press cannot be listed in one article.
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