Do not think that this is an energy reserve that hugs our waist and loads our hips. Visceral fat surrounds the internal organs and if this is more than 10-15 percent of total body fat, it is dangerous because it prevents them from functioning normally. Fatigue, shortness of breath, sleep apnea, diabetes mellitus, metabolic syndrome, systemic inflammation – this is an incomplete list of what threatens such visceral obesity.
To reduce the percentage of dangerous visceral fats, a person must be in the right balance of incoming energy resources. In other words, how much you ate – you burned so much.
If you eat more than you consume, then visceral fat will go nowhere.
Progress will begin just when you create a negative balance with constant physical activity.
Why are constant exercise and movement so important?
A huge number of studies have been conducted, with a high evidence base, where it has been conclusively proven that the most complex substances that support the development of diabetes, obesity, hypertension and all components of these processes are reduced only in a group of patients who have low-calorie content, ie where the physical activities were constant. Not three times a week, but physically every day for at least 45 minutes.
Just when these two factors coincided, then the person began to lose fat.
- You don’t need to go to the gym.
- All you need is desire and opportunity.
- Opportunity is the ability to move.
If you can move, then you need nothing more, no gym, morning runs, yoga classes.
You can run, you can swim, walk, squat (if your knees allow). Everything you want is not complicated.
The main thing is 45 minutes daily movement.
If you have a sedentary job, you need to make sure you get up every hour, take a short walk, and squat.
By the way, you can combine these 5-minute movements with a glass of water – then you will drink your norm for the day.
The combination of a reasonable diet, daily exercise for 45 minutes and water balance will help you reduce visceral fat.