How to get rid of fat on the stomach and on the sides?
There are several types of fat in the human body( subcutaneous, retroperitoneal, fat around the internal organs), each of which requires a special strategy for losing weight. In addition, subcutaneous fat is also unequal - that is why getting rid of the stomach or losing weight in the legs and hips is much more difficult.
The difference lies in two points: first, in different places the body stores various types of fat - saturated fatty acids are stored on the stomach( 1), so abdominal fat is harder. Secondly, different subcutaneous fat reacts differently to the hormones produced by the body.
Fat in problem areas
Male fat on the sides, lower back and lower abdomen in physical and hormonal structure similar to female fat on hips and buttocks. This fat of "problem areas" is different from any other body-stored body fat, both by the mechanism of deposition, and by the strategy of getting rid of it.
If the visceral fat of the internal organs reacts to the increase in adrenaline and practically does not react to insulin( in other words, cardio is more important than diet for burning it), the fat of the problem areas primarily depends on the level of insulin - and the glycemic index of carbohydrates in the diet.
Glycemic index and fat on the buttocks
Simple( fast) carbohydrates with a high glycemic index cause a sharp increase in the level of sugar( glucose) in the blood. Since a high level of sugar is dangerous and fraught with brain damage, the body will try to lower it as soon as possible, utilizing excess glucose in fat stores.
Insulin is the main hormone that helps the recovery of excess glucose. In fact, the hormone is the "key" that opens the cells of the body the ability to receive energy. Fat in the lower abdomen, on the sides and on the buttocks reacts most strongly to insulin, literally absorbing calories.
Fat on the stomach and nutrition
It's no secret that the stomach grows fastest with nutrition, rich in sweet and fatty foods. Sugar increases the level of insulin, opening the possibility of cells to take energy, and the fat present in food becomes an ideal building material for the formation of body fat reserves.
If you want to remove fat from the stomach and sides, you need to study the theory of glycemic index and maximally limit fast carbohydrates, increasing the number of vegetables and other sources of fiber - scientific research suggests that this normalizes the secretion of insulin in the body.
Does fat burning burn in the abdomen?
Running, fast walking and other cardio performed 30-45 minutes at an average pace and pulse rate up to 130-145 strokes, help to lower the level of insulin in the blood and increase adrenaline - usually this is enough to accelerate blood circulation in adipose tissue and trigger mechanisms of fat burning.
However, the receptors in the male fat in the lower abdomen and female fat on the hips and buttocks work differently. By acting on them, adrenaline lowers blood circulation, blocking fat burning - that's why the stomach becomes cold during cardio. To burn fat on your stomach you need special equipment.
Exercises for fat burning
Interval fasting or cyclic low-carb diet( on certain days of the week carbohydrates are limited to 50-60 g per day) change metabolism in problem fat, activating fat burning with cardio. It is best to do cardio on an empty stomach early in the morning.
This technique changes the mechanism of hormone production and increases the resistance of fat on the stomach to insulin - the body gets used to the fact that it needs to work in conditions of lack of energy, hence storing this energy in easily accessible places, and not sending to the "distant stores" of problem fat.
Delayed water in adipose tissue
Typically, the subcutaneous fat in the lower abdomen and on the hips consists of 90% triglycerides( fatty acids) and 10% water and other intercellular fluid. However, when losing weight, water retention in adipose tissue can be observed - instead of the "burned" triglycerides, fat cells, like a sponge, absorb water( 2).
A person is losing weight and getting rid of fat, but body volumes and numbers on the scales do not change. In this case, a special diet is needed to dry and remove excess fluid from the body. Also diuretic teas and sauna will be effective - that's exactly how the myth about the benefits of a bath for weight loss appeared.
The strategy of combating male fat in the lower abdomen and female fat on the hips is the rejection of carbohydrates with a high glycemic index to reduce peak glucose levels and cardio on an empty stomach to increase resistance to insulin. Also, a drying diet is needed to remove water.
- Fatty acid composition of adipose tissue in humans: differences between subcutaneous sites, source
- Changes in abdominal subcutaneous fat water content with rapid weight loss and long-term weight maintenance in abdominally obese men and women, source