Subcutaneous abdominal fat. How to get rid of. How percentage is calculated, pills, diet, injections, exercises

The human body has three main types of fat: subcutaneous fat (located directly under the skin), visceral fat (the fat surrounding the internal organs) and intramuscular fat.

Types of fat

People with a large supply of subcutaneous fat, as a rule, have a sufficient amount of visceral fat, if the fat is visible or can be pinched by the hands - this is subcutaneous fat. Even relatively thin people can have an excess of it in some places (most often on the stomach), but getting rid of it takes a lot of effort.

Everyone is born with subcutaneous fat, its amount directly depends on genetic predisposition, but besides genetics, there are a number of other reasons for the growth of this type of fat in the body.

Fat Growth Reasons:

• poor physical activity and, as a result, a small muscle mass;
• unbalanced diet (if you consume more calories than you burn);
• diabetes.

The top layer of human skin is the epidermis, the middle layer is the dermis, and subcutaneous fat is the deepest layer, but it is not necessarily a health risk factor.

Subcutaneous fat has five main functions:

• it is the body's way of storing energy;
• it is a kind of lining of muscles and bones that protects them from blows or falls;
• it is a conductor for nerves and blood vessels between the skin and muscles;
• it is an insulator that helps regulate body temperature;
• it is a layer that attaches the dermis to muscles and bones using special connective tissue.

Although subcutaneous fat is an important part of the human body, excess fat can put you at greater health risks, such as:

• heart disease and stroke;
• diabetes;
• apnea;
• fatty liver;
• kidney disease;
• certain types of cancer.

Subcutaneous belly fat, which can become an obsession to get rid of, can lead to mental disorders such as depression, which is also an important negative factor.

Norm

There are several methods to determine if the subcutaneous fat is more than normal. One way is to measure your body mass index (BMI), which is measured by your weight-for-height ratio. To calculate, you need to divide the weight by the height squared (for example, with a height of 1.65 m and a weight of 68 kg: 68 / (1.65 * 1.65) = 25, therefore, BMI is 25).

Decoding:

• normal weight - BMI from 18.5 to 24.9;
• overweight - BMI from 25 to 29.9;
• obesity - BMI 30 and above.

However, this method reflects objective indicators only for "untrained" people, since muscle mass exceeds fat mass, and the weight of an athlete with a large number of developed muscles may differ little from the weight of a person who already has excess adipose tissue.

Another way to tell if you have too much body fat is to measure your waist size. It is believed that men with a waist circumference of more than 102 cm and women with this parameter over 89 cm may have an excess of subcutaneous fat on the abdomen and, if you do not get rid of it, there is a risk of developing side diseases.

The percentage of subcutaneous fat can be measured using a special device Caliper (interestingly, it was originally created to measure the layer of subcutaneous fat in pigs, but over time it has been modernized to calculate human parameters).

To obtain data on the percentage of subcutaneous fat using this measuring device, the thickness of the skin folds is first measured by:

• stomach - 2-3 cm away from the navel;
• on the back of the forearm - vertically, centered from the shoulder to the elbow;
• from the side - between the last rib and the hip joint, not horizontally, but slightly diagonally.

Then, using a special formula attached to the device, which takes into account the measurements of folds, gender and age, the percentage of subcutaneous fat is calculated.

Fat percentage norms:

Subcutaneous fat on the abdomen, which is primarily advised by a recognized expert in the field of healthy nutrition, Dr. harmful addictions.

The two most recommended and correct methods for losing excess subcutaneous fat are diet and exercise.

Best diets

The basic principle of losing body fat through diet is to eat fewer calories than you burn.

There are 7 basic rules for a healthy diet:

1. In the morning - carbohydrates: best to relieve early hunger and prevent swelling - fiber. Oatmeal from 3 tbsp. l. cereals on the water, natural yogurt, a glass of berries and a banana are a great start to the day.
2. Omega-3 fatty acids: oddly enough, but fatty sea fish (for example, cod) has a beneficial effect on weight loss, the fatty acids in it normalize metabolism and relieve hunger for a long time.
3. The right carbohydrates: during the period of the diet, it is important to reduce simple carbohydrates (sugar - exclude) and leave complex ones in the diet, such as pasta and bread made from whole grain flour, brown rice, cereals.
4. Lemon instead of salt: Condiments, spices and regular lemon will perfectly accentuate the taste of dishes and will help to do without the traditional salt that causes swelling.
5. Dairy products of normal fat content: cottage cheese, other fermented milk products and milk of normal fat content give a greater feeling of fullness, which allows you to eat them much less than products with 0% fat content. In addition, modern methods of degreasing are subject to constant criticism from specialists.
6. Green tea instead of coffee: it is green tea that has a direct effect on reducing the amount of subcutaneous fat in the abdomen, thanks to the polyphenols in its composition.
7. Butter, avocados and nuts: Healthy fats are necessary for the body during the diet - they reduce hunger, and prevent stagnation of bile in the gallbladder.

Adhering to the above rules, you can already be sure that excess fat accumulation will gradually begin to decrease, but when it is necessary to speed up the process of losing weight or there is not so much extra pounds, you can resort to proven diets.

Kefir diet

This is a rather "tough" diet, it will help when there are several extra pounds on the scales and subcutaneous fat on the abdomen has become only slightly noticeable:

• Monday: 1.5 - 2 liters of kefir and 5 boiled potatoes - spread over the whole day;
• Tuesday: 1.5 - 2 liters of kefir and 100 g of boiled chicken breast - spread over the whole day;
• Wednesday: 1.5 - 2 liters of kefir and 100 g of boiled beef - distribute over the whole day;
• Thursday: 1.5 - 2 liters of kefir plus 100 g of boiled fish - spread over the whole day;
• Friday: 1.5 - 2 liters of kefir plus vegetables and fruits until satiety;
• Saturday: 1.5 - 2 liters of kefir - distribute over the whole day;
• Sunday: still mineral water, unlimited.

Oat diet

The daily diet for this diet is almost identical. In addition to the fact that you can lose up to 5 kg in a week, oatmeal will help cleanse the intestines of toxins.

This diet can be called an unloading diet, therefore, it is not recommended to resort to it for more than 7 days in a row, it can be repeated after 3 to 4 weeks:

• daily breakfast - a deep bowl of oatmeal boiled in water plus an apple;
• second breakfast (if there is a need) - 1 orange;
• lunch - a deep bowl of oatmeal boiled in water plus a salad of fresh vegetables plus 1 tbsp. vegetable oil;
• afternoon snack - apple plus natural yogurt;
• dinner - a plate of oatmeal, boiled in water, with dried fruits and honey;
• before bedtime - 1 tbsp. kefir.

The feeling of hunger during the day is allowed to satisfy with fruits, vegetables or kefir... Dried or fresh fruit can also be added to the porridge. Tea, coffee and water can be drunk no earlier than 1.5 hours after the main meal.

While there is no magic food that will melt belly fat, some foods have the particular benefit of burning this and other types of fat, such as avocados, artichokes, whole grains, kefir, green tea, eggs, peanuts, and chickpeas (a type of legume). Each of these products work in a different way to help reduce waist size.

When deciding to resort to a particular diet, you should remember that you must drink at least 1.5 liters of mineral, non-carbonated water daily.

Medicines

The subcutaneous fat on the abdomen, which you want to get rid of in the first place, is also tried to be removed with the help of medications such as pills, patches or injections.

Sometimes the usual methods of losing weight (diet, exercise) do not help, this may mean that the regulatory mechanisms are disrupted in the body, and correctly selected drugs in combination with proper nutrition and exercise will do an excellent job of reducing fat.

Diet pills are divided into 3 types according to the principle of their effect on the body:

• appetite suppressants... The principle of action of drugs of this kind is the effect on a certain part of the brain, which is responsible for various processes that cause the feeling of hunger;
• tablets that activate metabolism. During the period of action of such medicines in the body, metabolic processes are accelerated, the intestines are more often emptied, thereby removing toxins and toxins;
• pills that break down fats... The principle of action is based on blocking the production of the lipase enzyme, which breaks down fats in the intestine, and reduces their absorption by 30%, while other metabolic processes function as usual.

Top 5 diet pills

The modern market is saturated with medicines for weight loss, but you need to use them only after consulting with a specialist, you need to make sure as much as possible which process in the metabolism has failed and then the pills will really help, and not harm.

Reduksin

This drug is of the type that affects the feeling of hunger. Acts on the principle of an antidepressant - the patient ceases to get the former pleasure from the process of eating. In many countries it is banned due to serious side effects, but in Russia it is still used, as it gives tangible results.

Applied to patients with BMI over 30 and diabetics of the 2nd degree... Not recommended for long-term use (no more than 1 year with a positive result and no more than 3 months with a weak effect). Among the contraindications: bulimia, mental disorders, renal and hepatic failure, pregnancy and lactation.

Has a number of unpleasant side effects, such as: insomnia, frequent headaches, failure in the functioning of the gastrointestinal tract and other symptoms (see instructions).

Price in pharmacies - from 1770 rubles. for a minimum dosage of 10 mg, 30 capsules.

Xenical

Refers to a type of pill that acts on the fat breakdown process. Due to the effect on the production of lipase, the natural breakdown of fats and, as a result, their absorption into the blood is reduced, which is why the fats are not fully absorbed.

Indicated for patients with BMI over 27 and patients with diabetes mellitus grade 2... Can be used over a long period. Contraindicated in cases of dysfunction of the gallbladder, malabsorption (insufficient absorption of certain nutrients in the small intestine), pregnancy and lactation.

Has a number of side effects: gastrointestinal disorders (flatulence, loose stools, incontinence, abdominal pain) - usually in the first 3 months of use; headaches; respiratory tract infections; anxiety and others (see instructions).

Price in pharmacies - from 895 rubles. for 21 capsules.

Turboslim

Refers to a type of nutritional supplement that stimulates metabolism, speeds up metabolism, helps to cleanse the body of toxins and toxins, increases immunity and reduces appetite. The formulations of various forms of the drug include complexes of vitamins: C, B1, B2, B3, E, herbal extracts, trace elements: chromium and zinc, extracts of papaya, guarana, citrus and seaweed.

Available in a wide range of forms: capsules "night" and "day", slimming tea, coffee, food bars, creams and other types... With a rather mild effect on the body, it has a number of contraindications: heart and vascular disease, atherosclerosis, insomnia, pregnancy and lactation.

Each of the forms has its own regimen, but it is not recommended to use Turboslim for more than 4 weeks in a row, you need to take a break for about a month and then you can repeat the course. Side effects are: allergic rashes, anxiety, gastrointestinal disorders, tachycardia.

Price in pharmacies - from 445 rubles. for 30 capsules.

Li Da

From a number of dietary supplements. Helps block the absorption of fats. Reduces appetite, accelerates metabolism, removes toxins and toxins. Contains: extracts of traditional oriental medicinal herbs. Does not cause gastrointestinal adverse reactions such as constipation or diarrhea.

It does not have an addictive effect, after the termination of the course of administration, the weight does not increase.

It has a number of contraindications: cardiovascular diseases (including a previous stroke), gastritis and other abnormalities in the digestive tract, pregnancy and lactation.

Forbidden for admission to patients under the age of 16 and over 65... During the period of treatment with a dietary supplement, it is not recommended to consume alcohol, even of a weak strength - it completely neutralizes the effect of the drug.

Side effects: allergic reactions to herbal supplements; due to increased work of the cardiovascular system, tachycardia and pain in the heart are possible; dizziness; nausea; insomnia.

Price in pharmacies - from 1900 rubles. for 36 capsules.

Chitosan

The drug promotes binding and rapid elimination of fats in the food taken. Normalizes metabolism, promotes the elimination of toxins and toxins, lowers cholesterol, has a beneficial effect on intestinal flora and blood pressure, improves calcium absorption.

Made on the basis of dietary fiber obtained from crustacean shells. Not recommended for pregnant and breastfeeding mothers, children under 14 years of age and patients with individual intolerance to the components. Allergic reactions are possible. Available in tablets and Chitosan-Diet in capsules.

Price - from 404 rubles. for 100 tablets.

Injections

The subcutaneous fat on the abdomen, which can be eliminated by oral medication, can also be reduced with local injections.

The injection method is suitable for removing only a small layer of adipose tissue (100-150 g of fat), as well as for body shaping after intense weight loss to remove unaesthetic folds.

The drugs used for this method are made on the basis of the same lipolytics as the tablets, which work on the principle of blocking the lipase enzyme, which contributes to the rapid elimination of absorbed fats.

The introduction of drugs takes place using the method of mesotherapy, developed in 1958 by the French physician Michel Pistor. He was the first to introduce this term to describe subcutaneous injections of various drugs and confirmed the effectiveness of such a method when acting on the circulatory and lymphatic systems.

Exercises

Subcutaneous fat plays an important role in the body, acting as an energy store. Therefore, in order to get rid of excess subcutaneous fat, it is necessary to burn the energy accumulated in the body, which is calculated in calories.

Training methods that most effectively cope with such a task are conditionally divided into several categories:

• aerobic and cardio exercise: this group includes most fitness exercises that raise the heart rate, such as running, water sports, and jumping rope. By increasing the workout load and lengthening the exercise time, you can increase the number of calories lost;
• high intensity interval training (HIIT) Is enhanced aerobic exercise. The principle of training is such that short bursts of high loads are replaced by less intense ones. For example, a HIIT cycle can be structured: running for 1 minute, alternating with 2 minutes of walking, after another 2 minutes of running, or doing another intense exercise such as jumping rope and then repeating the cycle.
• power training: Weightlifting exercises themselves burn little or no fat. However, muscles consume calories by themselves, so increasing muscle mass is one way to boost your metabolism. A person with developed muscles spends more calories without even exercising.

In addition to all of the above, it is important to remember that well-being and the right attitude are also very important for a person who wants to lose weight and finally get rid of not only visible subcutaneous fat on the abdomen and other conspicuous areas of the body, but also from internal visceral fat. , the excess of which is even more hazardous to health.

The body under constant stress releases the hormone cortisol. When the psyche fails for a short period of time, cortisol is harmless, however, if it continues to act for a long time, the process of weight loss can be disrupted or even stopped.

Stress management and the right mental attitude can help you shed excess fat and bring your body and health back to normal.

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