A sedentary lifestyle, unhealthy diet, sedentary work, stress inevitably lead to weight gain in both women and men. The problem of excess fat is not only aesthetic. First of all, excess body fat is a health hazard.
Instructions
Step 1
Excess body fat can be of two types - subcutaneous and visceral. Subcutaneous fat accumulates directly under the skin, such as around the navel, thighs, and buttocks. This type of fat is found primarily in women. Subcutaneous fat is not a health hazard. It is immediately noticeable in the form of unpleasant folds. Visceral (or internal) fat is found in the abdominal cavity between the internal organs - the heart, liver, and gastrointestinal tract. It is impossible to see him. It is visceral fat, or rather, its excess, that can lead to serious diseases of the cardiovascular system. Externally, an excess of visceral fat appears in the form of the so-called "beer belly" in men. There is practically no internal obesity among women.
Step 2
Getting rid of excess fat occurs gradually, sometimes this process can take up to 2-3 years. It all depends on your starting weight. Review your diet first. For successful weight loss, it is necessary to completely eliminate sugar, all simple carbohydrates - white bread, buns, cakes. Avoid potatoes and pasta in favor of buckwheat and wild or brown rice. Drink more water, you can drink unsweetened tea and coffee, but you will have to forget about carbonated drinks. If it is very difficult to give up sugar in drinks, switch to sweeteners at first. There is now a large selection of natural sweeteners based on the stevia plant, a natural sweetener.
Step 3
Eliminate processed foods from the diet - sausages, sausages, all kinds of semi-finished meat products. As a rule, the declared amount of fat and protein in such products does not correspond to reality - there is much less protein, and, accordingly, more fat. Replace them with lean meat or fish. Give preference to chicken and turkey, as well as red fish - salmon, trout, salmon. Red fish is rich in protein and healthy omega-3 fatty acids that help fight excess fat.
Step 4
Eat more fresh vegetables. Light vegetable salads are great for satisfying hunger and are high in fiber, which is essential for proper digestion. Use olive oil, vinegar, lemon juice as a dressing. Do not use mayonnaise or other ready-made sauces for dressing salads - they all contain too much fat.
Step 5
Try to eat often. The best option is breakfast, lunch and dinner, and two small snacks in between. Frequent meals keep your metabolism high, which is very important for getting rid of excess fat. As soon as you go on a strict starvation diet, the body, instead of wasting reserves, slows down the metabolism in order to preserve these reserves. Instead of fat, muscles are consumed as the main consumers of energy. Fat is the last to leave.
Step 6
Don't forget about sports. Even 2-3 workouts per week combined with proper nutrition will help you see the first results very quickly. Strength training and aerobic exercise are suitable for both men and women. Also, fitness clubs offer a large selection of group programs aimed at burning fat and strengthening muscles.
