Belly fat is dangerous to health. How to get rid of a tire?

Do you have an apple shape? You can get abdominal obesity, which is dangerous for your health. We suggest how to avoid this.

What is abdominal obesity?

Abdominal obesity is otherwise known as visceral, central or android obesity.. This is an accumulation of fatty tissue in the abdominal cavity. Refers to people with an apple-shaped figure. Excess belly fat contributes to insulin resistance. It often occurs in women after menopause and after childbirth.

Many experts believe that visceral obesity is more dangerous to health than gynoid obesity; localized within the buttocks and thighs (hence its name - gluteo-femoral obesity). It is worth knowing that studies have shown that an increase in waist circumference correlates with an increase in mortality.

How to check if you have belly fat?

The abdominal obesity index is calculated primarily for individuals with BMI over 25. But nothing prevents us from checking on our own whether we are dealing with visceral obesity.

The easiest way to verify this is to measure the circumference of your waist and hips. The ratio of waist circumference to hip circumference is WHR index. If you divide your waist by your hips, you get WHR. Abdominal obesity is diagnosed in women when the WHR is greater than 0.85 and in men it is 1.0.

If you are struggling with visceral obesity, you need to regularly monitor your weight. It is best to weigh yourself once a week, always at the same time and on an empty stomach.

What diseases can be caused by belly fat?

The consequences of abdominal obesity are serious. This is first of all:

• diabetes mellitus (especially type 2),

• chronic inflammation,

• hormonal disorders,

• hypertension,

• tumor diseases (especially of the uterus, breast, gastrointestinal tract),

• myocardial infarction,

• liver disease,

• metabolic disease,

• apnea,

• lipid metabolism disorders,

• atherosclerosis,

• cardiac ischemia,

• circulatory failure,

• degenerative diseases of the joints,

• gout,

• cholelithiasis,

• non-alcoholic fatty degeneration of the liver.

Diet for people with abdominal obesity

“For people with abdominal obesity, the Mediterranean diet or the DASH diet is very beneficial. And if the patient can refuse meat, a vegetarian diet is also suitable,” says dietitian Celina Tsalka-Kinicka.

At the same time, the expert adds that this is the most important thing. eating regularity. It is best to eat 4-5 pieces a day at regular intervals. Don’t forget to have lunch in the middle of the day. It is absolutely inappropriate for people with abdominal obesity to starve themselves during the day and accumulate all meals for the evening. Dinner should be no later than 18.

This might also be helpful low carb diet with lots of vegetables and fruits. Their consumption can be increased to 400-500 g per day (vegetables) and up to 200-300 g (fruits).

It is recommended to introduce whole grain bread, cereals, brown rice, whole grain pasta, cereals into the diet. Fatty meat should be replaced with fish or legumes. However, it is not recommended to eat fatty dairy products (blue cheese, full-fat milk), abuse salt and sugar.

Avoid sugary drinks, fast food, salty snacks, sugar and salt. Instead of frying food, it is better to bake it in the oven, stew or boil it.

Want to get rid of a tire? Exercise and sleep

To get rid of excess belly fat, it is not enough to change your eating habits.

We need to focus on movement, primarily on aerobic exercise and cardio, adds Selina Tsalka-Kinicka. “A very important aspect is to get enough sleep, at least 7-8 hours of sleep per day. Sleep should begin before midnight so that the patient wakes up rested. A restored body functions much better. Lack of sleep can interfere with the weight loss process.