How to get rid of visceral fat at home?


Today’s slenderness is no less important sign of a successful person than expensive watches, branded clothing or an S-class car. But one thing is to remove the subcutaneous fat deposits, and quite another is visceral fat. Its excess cannot be explained either by heredity or wide bone, it will not give the appearance of a special charm, as moderate subcutaneous deposits, and will always be a sign of a threat to health.

The accumulation of visceral fat affects both women and men, but for the latter the risk is significantly higher. To get rid of the unhealthy deposits of visceral fat, you need to understand their nature and the reasons why a natural phenomenon turns from a natural need into a disease.


What is visceral fat

Often, the so-called "beer" belly is considered almost an ornament of a man who has reached a certain status, or at least the age of 30.The society does not make such concessions for women, although for some of them the problem of an enlarged belly may also be familiar. Nevertheless, neither the age, nor the beer, nor the status of the protruding part of the body has no relationship, but due to the accumulation of visceral fat.

Visceral deposits are fat surrounding the internal organs (see photo).Like subcutaneous, it is in every healthy person and is necessary for the normal functioning of the body, however, this applies only to its normal amount. Unnecessary visceral fat must be disposed of.


Abdominal fat is a supply of energy in case of a hungry time — something like a camel's hump in terms of functionality. This is precisely his purpose and explains why visceral accumulation is more susceptible to men, while women are characterized by the formation of folds over the muscles. Historically, the weaker sex needed to be able to keep warm, warming the offspring with its body, while the strong ones could go on a long trip, during which meals were not always regular. Then the internal energy reserves were consumed, and the abdominal deposits melted.

In the modern world, especially in developed countries, where high-calorie foods are abundant and physical activity has been reduced to a minimum, the accumulation of such energy reserves has become a real problem.


The health risks and the rate of visceral abdominal fat for men and women

Internal and subcutaneous fat deposits differ not only in location, but also in the type of tissue - white accumulates under the skin, and brown fat cells inside the body. Accumulating in large quantities around the internal organs, they weight and squeeze them, disrupting normal functioning. Outwardly this manifests itself in the apparent disproportion of the body - an enlarged and protruding abdomen and normal or lean limbs. The abdomen is enlarged because most of the human organs are concentrated in it, and the front wall is not limited to the skeleton.

But the aesthetic side - only the tip of the iceberg, and the main threat comes to health. Excess fat in the vessels, organs, glands and intestines is fraught with serious chronic diseases:

  • the occurrence of thrombosis;
  • varicose veins;
  • risk of stroke;
  • heart disease, particularly heart attack;
  • diabetes;
  • oncology;
  • hormonal disbalance;
  • obesity.


Remove excess visceral fat is not just possible, but necessary to avoid serious health problems. The main sign on which it is possible to identify excesses - the belly sticking forward, but there are more accurate calculations of the norm for men and women.

A healthy, well-functioning body of a young woman has in its reserves more than 15% fat, of which only 1.5% is intra-abdominal deposits. For men, the normal amount of body fat is considered to be from 9% of the total body weight, of which only 0.9% is visceral tissue. That is, in order not to interfere with the normal functioning of the organs, the deposits on them should not exceed 10% of the total mass of fat in the body. Norms vary with age:

  • Women:
  • up to 30 years - 15-23% fat;
  • 30-50 years old - 19-25%;
  • after 50 years - 20-27%.
  • Men:
  • under 30 years old - 11–18% of total body fat;
  • from 30 to 50 years old - 14-20%;
  • after 50 years - 16-22%.

Intra-abdominal accumulations are normal (no more than 10% of the total mass of accumulations) only help the body - they retain heat, protect organs and glands, feed in the absence of other energy sources.


Visceral fat: how to get rid at home

It is necessary to remove excess fat accumulations, but it is important to understand that this is not so easy to do.The inner layer is not exposed to massages, saunas and cannot be surgically removed, and these methods are the most common "lazy" methods for normalizing weight. So if you fight with obesity, without applying special efforts, a person will only ruin his proportions more strongly. Excess visceral fat can be burned only by following the rules on an ongoing basis.




The best, effective, useful and almost unreal way to be slim is not to bring yourself to a lamentable state. Even if you are slim now, this does not mean that the formation of intra-abdominal fat does not threaten you in the future. To find out how great the risk of growing the belly in the coming years is, is quite simple: like many features of the body, the tendency to excess accumulation depends largely on genes. If parents and next-of-kin cannot boast aspen waist and a flat stomach, are obese or hormonal, you are also at risk. And to prevent the problem is easier than running yourself, and then looking for a way to burn visceral fat.

To get rid of visceral fat, it is enough to lead an active lifestyle, not to overeat and give up bad habits.Even the refusal of the elevator can prolong the absence of a problem for a couple of years, which is to say a pleasant active hobby.



Visceral tissues are, first of all, fat, and it is nutrition that is often the cause of its appearance in some people and the lack of it in others, regardless of genetics. You do not need to be an expert to mark an obvious trend: a bulging belly is typical for lovers of fast food, fatty foods and purchased sweets.

Even if all your life you preferred harmful products, it’s not too late to change the diet, and this will give your result. Dieting is not immediately, but gradually correct or significantly reduce the problem of an enlarged abdomen. The main thing is not to expect an instant result. Fat tissue accumulated over the years, they can not disappear quickly, and it will take time to get rid of them.

As for the diet - it is equally necessary to avoid both overeating and fasting. The best option would be proper nutrition with a balanced content of proteins, fats and carbohydrates, which should be selected individually. There is a lot of information on this subject, and if you are ready to study it, you will be able to choose a balanced diet for yourself.allows you to normalize weight and proportions without starvation. If this is not enough time or perseverance, it is better to turn to a nutritionist who will provide all the necessary information about nutrition, which will help burn excess fat in the abdomen.

By the way, it’s enough for many people not to follow a strict diet, but at least to abandon obviously harmful products in favor of healthy food in order to remove visceral fat. What you can and should eat:

  • fiber (bran, fresh vegetables, hard fruits, cereals);
  • complex carbohydrates (cereals, bran and whole-grain bread, dried fruits, pasta from durum wheat);
  • squirrels (fish, white meat, egg whites, nuts and beans);
  • low-fat dairy products without sweeteners.

If possible, all this should be cooked at home, and not ordered to be sure of the cooking methods. Preference is better to give the food, steamed, grilled or in the oven without adding fat, boiled products.

To refuse absolutely costs from:

  • muffins and bakery products from the highest grade flour;
  • white sugar;
  • store sweets, including sweet yoghurts and curds;
  • margarine and other trans fats;
  • greasy fried foods and deep-fried.

A normal diet will surely give its result, but it will take time.You can speed up the result by combining the change in nutrition with physical activity.

Physical exercise


Studies show that exercise and exercise help burn visceral fat faster than diet, although, of course, it is best to combine them. Why sports give a quick result:

  1. At first,A large amount of energy is spent on the exercises, so the energy consumed ceases to be deposited on the wall of internal organs as a reserve, and consumed immediately.
  2. Secondly,physical load strengthens and increases muscle mass, and the more it is in a person, the faster it consumes calories even in ordinary cases - walking, for example.

It is important to understand that the purpose of exercise, it does not matter if they are performed at home or in the gym, is a general decrease in body weight. You can not lose weight only in the abdomen - in contrast to visceral fat, subcutaneous is distributed, though not quite evenly, but throughout the body. However, reducing the total proportion of adipose tissue will certainly lead to the consumption of visceral deposits.

However, special exercises that can be performed at home (they are shown in the photo),they will perform two tasks at once: they will strengthen the abdominal muscles, due to which even the bodies burdened with fat will not bulge much, and will also help to burn calories as well as any other loads.



All tips on how to deal with visceral fat at home, boil down to one thing - you need to change your lifestyle. Adipose tissue is in any healthy body, but it is important that their level was normal. It is more difficult to burn their excess than to prevent the appearance of excess weight and a large abdomen, but nothing is impossible, you just have to follow the principles of proper nutrition and perform exercises that strengthen muscles.

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