The "Apple" diet: how to get rid of a big belly
With the beginning of spring, the traditional "marathon" for Russians started — to lose weight by the summer. The hardest part is for those who struggle with visceral (internal) fat. The stomach of even a slender person can resemble a watermelon, because the "ballast" accumulates easily, has a higher consistency and leaves with difficulty. What physical exercises help to get rid of visceral fat, what to include in your diet for the sake of slimness and how to disguise problem areas with clothes — in the material of Izvestia.
If you are an apple
Visceral fat is a type of fat that is located around internal organs, noted nutritionist and gastroenterologist Elvira Beleva. In optimal amounts, it serves as a buffer against possible shocks and concussions, and protects organs from the cold. And its excess may be associated with various diseases, including cardiovascular and type II diabetes, as well as an increased risk of metabolic disorders and even the appearance of certain cancers.
Unwanted deposits are influenced by various factors, in particular, malnutrition (excess sweets and protein deficiency in the diet), lack of physical activity, adulthood, hormonal disorders.People with the "apple" type of figure (weakly defined waist, long legs, small hips) are more likely to acquire visceral fat than those whose silhouette resembles a pear (wide hips, narrow waist). To stay slim, you need to eat right and move a lot.
The gastroenterologist advises to be careful about information about products that supposedly help to get rid of visceral fat. All problems with excess weight are solved comprehensively, under the supervision of a doctor. But research on food products that can help reduce visceral fat is underway, the expert emphasizes.
It is believed that tea (especially green tea) can help reduce fat due to the content of antioxidants (known as catechins) combined with caffeine.
— These substances can help accelerate metabolism and reduce visceral fat with regular use. Nevertheless, more research is needed to fully understand this effect and determine the optimal dosages," says Elvira Beleva.
This also applies to oatmeal — it is rich in soluble fiber, which can help reduce cholesterol levels in the blood and promote a feeling of fullness.
— Almonds and other nuts contain healthy fats, proteins and fiber that will help reduce appetite and improve overall health. Their moderate consumption can be part of a weight control diet. But the question of the effect on visceral fat also requires a deeper study," says Elvira Beleva.
When losing weight, people place special hopes on fruits and berries. Fruits are full of antioxidants, vitamins, and fiber, which boost metabolism.
— Eating foods rich in plant fiber can promote weight loss, eliminate excess cholesterol from the body, and reduce visceral fat by improving intestinal motility and bile flow. But balance is important, because fruits also contain sugar," comments Elvira Beleva.
Sauerkraut and other probiotic-rich foods are indispensable in the fight against excess weight. Scientific studies show that such food is important for improving intestinal health, nutrient absorption and normalization of metabolism.
— Probiotics can promote the production of short—chain fatty acids, which play a role in regulating metabolism, as well as in reducing fat accumulation," comments the nutritionist-gastroenterologist.
How to reduce inner fat
Olga Egorova, an expert trainer at the Pride Fitness network of fitness clubs, also believes that an integrated approach is needed to effectively reduce the percentage of visceral fat. It is impossible to single out a single set of exercises that would guarantee success. It is important to combine different methods and strategies to achieve the best results.
— Firstly, in order to get rid of visceral fat, it is necessary to include in your program workouts aimed at all muscle groups, the so-called Full Body. These exercises help boost your metabolism and burn more calories. Regularly perform multi—joint basic exercises such as squats, lunges and deadlifts, due to them fat is burned not locally, but throughout the body," says Olga Egorova.
Secondly, the trainer advises to pay attention to the daily calorie intake and the composition of nutrients. Include enough protein, healthy fats, and complex carbohydrates in your diet. This will help maintain energy levels and promote fat loss.
— Third, don't forget about cardio. Light walks downhill, running on a treadmill, cycling or using an elliptical trainer that reduces stress on the joints are suitable. This will help improve the cardiovascular system and speed up the fat burning process," the expert comments.
To keep motivated during the weight loss process, the trainer advises starting by setting a small goal.It's good to keep a diary in which to record your achievements. The changes should be monitored every week to see how the extra centimeters go away. This will help you realize your progress and increase your self-confidence.
Full-body clothes
A clear indicator of visceral fat is a round and firm belly. In this case, women's waist circumference is more than 88 cm, and men's is more than 94 cm.
Alexandra Levitina, an international fashion consultant and practicing stylist, believes that people with this figure feature should pay attention to choosing and combining things. The ability to create an image, observe the length, volume and proportions will not allow you to look out of place.The stylist does not recommend choosing oversized and overly fitted clothes, as well as "crushing" the figure with a contrasting horizontal color (for example, green top — red bottom).
Overweight people should not use accessories that are too small (belts, hats, bags). According to Levitina, the most important thing is the silhouette of the figure, its outlines. It is better to choose the perfect wardrobe with a professional, considering each case individually. However, there are universal techniques that will help everyone.
Which trench coat to buy
Alexandra Levitina advises ladies to opt for a trapezoidal A-line silhouette. One of the indispensable techniques is the vertical of color, that is, color unity. For example, if the dress is red, then you can choose shoes of the same color.
— Pay attention to the width of the elements of the dress in the shoulder area — they should be commensurate with the figure, not increase it. A good stylistic device that visually stretches the silhouette is the diagonal lines in the cut of the product. They can be scattered around the figure in different areas," suggests Alexandra Levitina.
The second, equally effective technique is two layers of clothing that are the same color but contrast in texture. For example, the bottom layer is a top and trousers made of smooth fabric, and the top layer is an open leather shirt with metal buttons. It is better to choose thick-soled shoes for these clothes. This technique allows you to create a certain vertical and groups the figure in the central part of the image, which is very important for competent work with the abdominal area, the expert emphasizes.
Alexandra Levitina recommends that when choosing a spring wardrobe, keep the proportions of 80% to 20%. In this case, the largest part of the image is occupied by the top product: trench coat, coat or cardigan. And 20% are, for example, jeans or a skirt peeking out from under outerwear. The trench coat should be designed so that the shoulder belt (for example, shoulder epaulettes) visually "holds" the figure.
— Yves Saint Laurent believed that it is from the shoulder that the figure is "built". A clear shoulder line plays an important role in the silhouette. It will help you look attractive," Levitina comments.
Wide vertical lines, such as contrasting stripes on a maxi skirt, will allow you to appear slimmer. A beautifully flowing long scarf will complement the image, giving it a visual elongation. Such techniques are effectively used by supermodels Ashley Graham and Paloma Elsesser.
What to wear for men
Men should also pay attention to their wardrobe in order to look presentable and attractive. The most relevant style is straight regular fit. This option includes clothing with a moderate fit, not tight-fitting, but also not baggy: T-shirts, shirts, jeans with straight or slightly narrowed legs, as well as pantsuits.
— First of all things should be proportionate to the figure. Buy exactly your size — not tight-fitting models or oversized ones. There should be air between the body and the fabric. I want to pay special attention to the trousers. Choose a mid-rise, that is, a medium fit, when the waistband of the trousers is located in the abdominal area. This fit lengthens the lower part of the body and creates competent proportions of 40/60%," the stylist comments.
The stylist recommends using a technique such as color duplication, for example, combining tops and shoes that are similar in tone. The life hack "collects" the image, makes it more decorated, and the figure seems more taut.
One of the most effective techniques for men is to put an open plaid shirt over a T—shirt with a large pattern.
— Such a cage looks smaller next to a large pattern, and the print on the T—shirt itself is even more noticeable. This is an optical illusion, the effect of the ratio of small to large. Attention is primarily focused on the drawing, secondarily on the cage, and the figure seems to be hiding," the stylist comments.
Alexandra Levitina advises men, as well as ladies, to use two contrasting layers. In particular, a technique such as combining a dark bottom layer (T-shirt and trousers) and a light top layer (unbuttoned shirt) helps. The stylist advises even to roll up the sleeves of the shirt — it makes you slim, because it actually groups the body in the center. You should not skimp on a shirt — a cheap thing will immediately catch your eye.
The expert recommends the images of actors John Hill and John Bradley as a reference point for men.
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