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Doctors found a link between fat deposits around the waist and abdomen typical of middle-aged men and women, and heart disease as well as diabetes, hypertension, stroke and increased risk of some other serious illnesses.
Many of us believe that if, pinching myself, we capture two centimeters of fat, you need to stop eating ice cream. But the fat that can grab fingers, that is located directly under the skin, in fact harmless. Much more serious problems arise from the visceral fat that is deposited around such vital internal organs like the intestines and liver.
"The threat to health is determined not by what you have excess fat, and even where it is concentrated," - said Dr. Arthur Frank, medical director of the program on the fight against obesity at George Washington University.
How do you know whether you need to reset the excess fat on the abdomen and waist, without resorting to costly screening for scanning tomography or by magnetic resonance imaging?
There is a simple and sure way: calculate the ratio of waist to hip size. Divide the waist circumference (at its thinnest point) on the circumference of the hips (at widest point). A person with a waist circumference 68, 5 centimeters and 98 centimeters hips, this coefficient is equal to 0, 7. Obesity specialist from Washington, Dr. Uzin Callaway believes that the ratio is higher than 0, 80 and 0 for women, 95 for men it should round up the abdomen.
Despite the dangers, many are finding that to get rid of fat on the abdomen, flanks and waist is very easy - if you separate the myths from the facts. These tips will help you succeed where many are defeated.
How quickly remove belly man and woman at home
1. Remember, men and women lose weight differently. Any woman, began to fight with the belly in the company of a man waiting for the same frustration that and Nancy Johnson. Dr. Frank explains: "When a man and woman of the same height and weight get the same food and the same exercise, the man will lose weight. Why?
Because kilogram of body weight in men accounts for more "lean" tissue, and this is what burns fat. "In order to achieve even half of what men are making, most women have to exert much more effort than they expect.
Some believe that men have more will power, but it's not true. "Both sexes like fatty foods," - says Adam Drewnowski, director of human nutrition at the University of Michigan. His studies show that women prefer to consume fats in sweet form: pies, cakes and chocolate, while men eat more salty fatty foods: fried potatoes, sausage, hot dogs. Therefore, support each other, if you are with your spouse have decided to return the slender figure. Consider biological differences between you.
Get rid of fat on the abdomen and flanks
2. Find out for yourself the truth about low-fat products. Quaint and severe diets often help you quickly lose weight, but mainly due to water and muscle mass.
To permanently remove the stomach and reduce the waist, you need to get rid of excess fat. Most experts recommend a diet low in saturated fat, including fresh fruits, vegetables and foods rich in starch, such as brown rice, whole grain breads and pasta.
Of course, you have heard that pasta "harmful" to you that when you eat them, in the body there is a chemical reaction involving insulin, as a result of which you get even fatter. But Dr. Gerald Riven of Stanford University said that this is not true. "Insulin does not promote weight gain. And people are getting fatter not of pasta, - he said. - Weight gain due to an excess of calories."
If you are healthy, forget these fears. "Calmly eat spaghetti. They are useful, - says Dr. James Hill, deputy director of the Center for Human Nutrition at the University of Colorado. - Just do not eat too many of them. From any of the product, if there is too much, you get fat." The only important caveat: if you have a metabolic disorder, which is called insulin resistance, be careful with diets low in fat.
If you change too many calories, which give the body saturated fats (butter, cream and eggs), calories from carbohydrates (pasta worn, rice, potatoes, low-fat desserts), warns Riven, then you can raise the level of blood sugar, or increase the risk of heart disease.
If you do not know whether you suffer insulin resistance, consult your doctor. All this confusion with the pasta reveals a very important point: there is no one "right" diet for everyone and for everyone, because not everyone is equally fattening. The point is not how much fat in your diet, the main thing - how many calories in it.
To quickly and effectively lose weight and remove the stomach men and women, to reduce the waist, you need to get calories from different healthy foods.
Reduce the waist is very easy
3. exercise at their own pace. Squats help to improve the tone of the abdominal muscles. But in order to remove deep fat, you have to strengthen all the muscles of the body. Maybe you do not feel like your stomach flattens when you train the shoulder or buttock muscles or thigh muscles, but that's it. Among experts there is no consensus on what exercises give greater effect.
Some prefer strength training, lifting weights and training on simulators; others recommend jogging, cycling and swimming, where enhanced oxygen exchange. After hearing conflicting advice, you can decide to combine both types of exercise to achieve maximum effect. But for beginners, it is important to just start moving. In a study at Queen's University in Ontario, Canada, two groups of obese women, received the same, poor fat diet.
One group of "round up" the weight of running and swimming, the other engaged in the weights. After 16 weeks, it was found that women in both groups, the amount of fat on the waist decreased similarly.
At what rate should do the exercises? It seems amazing, but when you're not in the best physical shape, slow and performed without much stress exercise can do more good.
In a study conducted in the Cooper Institute for Aerobic Research in Dallas, overweight women were divided into three groups: fast walkers, walkers and moderate "turtles." Who threw more fat? "Turtles!" "While this is only a theory, - says John Wells led the study - but the bottom line is that our body burns two types of fuel: glycogen, which can be compared with the high-octane gasoline and oil, which is more like a low-octane gasoline.
In all likelihood, if you are forcing your body to run in a race car, you need a high-quality fuel, and at a leisurely walk your body can use more low-grade fuel, that is fat. "
How to effectively lose weight permanently house
4. Pay attention to bad habits. Weight gain in stressful conditions - a common occurrence, and applies not only to men. When scientists at Yale University examined the group of 41 overweight women aged 18 to 40 years, they found that those who had deposits of fat in the abdomen, produce much more of the hormone cortisol with stress, which they could not cope.
"We know that stress hormone cortisone in combination with adrenaline stimulates fat deposition in the abdominal cavity, - said Dr. Redford Williams, professor of psychiatry at Duke University. - Probably, stress causes our bodies to redistribute excess fat, transfer it to other sites, such as the hips, at the belly. "
Trying to cope with stress by means of smoking or drinking can lead to double trouble. Compared to non-smokers of the same height and weight, smokers have a higher waist-to-hip ratio, and they are more dangerous, deep-lying fat.
"Most lean smokers say," I can not quit, because then I grow fat and die, "- says Dr. William Castelli, director of the Framingham Cardiovascular Institute. - Even if you quit smoking, they really become thick, they do extend their life by giving up smoking.
Mortality among lean smokers is nine times higher than that of thin-smoking ". Similarly, heavy drinkers have a higher ratio of waist-to-hip and more deep-lying fat than non-drinkers. But you can not say that every drunk you a glass of wine poses a danger." If you drink no more than two servings of alcohol per day, it is unlikely to lead to an increase in fat deposits in the abdomen, "- said Dr. Scott Weiss, associate professor at Harvard Medical School.
5. Do not look for excuses
They only hurt your health. There is a widespread belief that "with age, some people are bound to get fat."
This is ridiculous: a man can not be too old to remove the stomach and reduce the waist. The medical school at Washington University in St. Louis, a group of men and women aged 60-70 years for the first time in many years the beginning of the physical activity.
After 9-12 months, the men lost weight more than women, but in proportion to body weight and they both dropped the same amount of fat, especially around the waist. What about fashion excuse if your weight problems are explained by genetic predisposition? Forget about it.
Even if you have a lot of fat people in the family, you can still reduce your waist, abdomen and remove excess fat.
Claude Bouchard, professor of physiology of exercise Laval University in Quebec, concluded that only 35-40 percent of the difference in weight between people of the growth is due to genetic factors. The remaining 60-65 percent of all depends on you.
So throw away all the excuses, select from the chair, get your waist and stomach - and your health.
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