How to rid of fat accumulation in the abdomen?

The fat accumulation in the abdomen is undesirable for most of us mainly for aesthetic reasons. But beyond these there are serious health problems associated with increased accumulation of fat in the abdomen. Let's take things from the beginning ...

Normally the body is a so-called subcutaneous fat, which is located under the skin, followed by the visceral fat which is accumulated in the deepest parts of the body and around our various organs. The visceral fat is necessary, as insulates and protects our organs, but the excessive accumulation appears to be detrimental. Numerous studies have correlated the increased fat accumulated in the abdomen with an increased risk of type 2 diabetes, cardiovascular disease and several types of cancer.

But when the abdominal fat can be dangerous?

There are many ways of determining fat. A very simple way to see if someone runs the risks associated with the accumulation of fat in the abdomen is to measure waist circumference. For women waist circumference should be less than 88 cm, while in men less than 102 centimeters. But we must take into account the body type of the individual. If it is a body type "apple", where waist circumference is greater than the circumference of the hips, then no one is at greater risk than the body type "pear", where the region of the hip is higher than the waistline.

What can we do but to reduce the accumulation of fat in the abdomen?

• In pre-entry diet. When we talk about proper nutrition, not mean nor deprivation diets, or "magic" herbs, pills, juices and "detoxification" promising "middle-ring". Proper nutrition means quality food choices with an emphasis on fruits, vegetables, legumes, healthy fats found in olive oil, fish and nuts. When there is excess body weight, then try to reduce it by reducing mild portions of eating and increasing physical activity.

• Physical activity. Exercise plays a key role in reducing waist circumference. At least 30 minutes of moderate exercise on most days of the week is the appropriate recommendation. So we find the type of exercise that pleases us, but we simultaneously make you sweat and increase the pace of our breathing, and we incorporate into our daily schedule.

• Good sleep and reducing stress. Along with the aforementioned factors, a calm time sleep 6-7 hours in combination with a quiet lifestyle can contribute significantly to the prevention of fat accumulation in the abdomen.