Why fat is formed: just about a complex process. Fats in the body Where fat is stored

Fat deposits in men in the abdomen are called differently: "beer belly", "labor callus" or simply "belly". We crack jokes by calling him Danlos' disease ("His stomach is sticking out of his pants"), or labeling him with something like "fat folds around the waist." But there is nothing funny about such deposits. They pose a serious health threat that can lead to complications such as cardiovascular disease, certain types of cancer, hypertension, type II diabetes, and erectile dysfunction.

To better understand what excess fat in the abdomen threatens, let's look at what processes are involved in the accumulation of fat in men.

About the ratio of fat and muscle mass in men

When most people think about whether they are fat or thin, they start from their weight. Although your absolute weight is undoubtedly important and gives some information about your health, it is still more important for you to determine the ratio of fat and muscle tissue in the body, that is, how many kilograms of fat you have and how much muscle. The table below shows which group a man belongs to, depending on how much fat is in his tissues:

Most men believe that with age and hormonal changes associated with andropause, the ratio of fat and muscle mass inevitably changes: fat becomes more. Indeed, charts in health articles, the Internet, or the doctor's office reflect this viewpoint, which explains the higher "healthy" percentage of body fat in older people. But men should not put up with the deposits that accumulate in their middle age and in subsequent years. The amount of fat is directly related to diet and exercise.

It is unlikely that a 70-year-old person will have a body fat percentage of 11, but this does not mean that he can give up on himself. It is never too late to improve your constitution through proper nutrition and exercise. And, I might add, it's never too early. I've seen men in their 30s and 40s - in sports like American football where being big is important - had a high percentage of body fat.

If the ratio of fat to muscle mass accurately shows whether you have a normal constitution, then your absolute weight does not really give a correct idea of ​​\u200b\u200bwhether you are obese. Let's take a look at two athletes weighing 110 kg.

The first, bodybuilder John, has 10% body fat; the remaining percentages are in muscle mass. His metabolism is efficient, since muscle tissue is metabolically active. He appears strong and muscular, with a thin waist and flat stomach. He is in excellent health, his lipid profile (triglycerides and cholesterol) is in the normal range, and he feels energetic and alert throughout the day.

The second man, Paul, is 40% body fat and looks and feels completely different. Although he plays in the National Football League, his metabolism is not as efficient as it should be, as fat is metabolically inert. He looks obese, his waist is 122 cm, and his stomach is falling out of his trousers. His cholesterol and triglyceride levels are dangerously high. Since much of his fat is concentrated in the abdomen, he is at serious risk of developing type II diabetes and cardiovascular disease (if he does not already suffer from these undiagnosed diseases). Despite the fact that he is a professional athlete, he looks inadequate, and because of his huge belly, there is tension in the lower back. He often complains of pain in his back, knees and lower back, which is explained by the excess fat that he wears on himself.

What matters is not how much fat, but where it is deposited

It should be clear by now that the most important thing is not how much fat you have, but where it is concentrated and at what point it becomes a problem.

The classic fat model in men corresponds to the android form, or the shape of an apple - fat deposits above the waist. Therefore, the waist size in men is one of the most accurate indicators of how predisposed he is to various diseases. When the American Heart Association published a revised "Guidelines for the Primary Prevention of Cardiovascular Disease" in Circulation in 2002, it warned that a waist circumference of 101 cm or more in men indicates an increased risk of cardiovascular disease. . Dr. Sidney Smith, Senior Fellow at the Association, said: "It appears that waist size is just as good an indicator of risk as body mass index."

In the course of my Program, I have found that waist size is an even more reliable predictor of risk than BMI. For example, it is very good to evaluate changes in the composition of tissues by the volume of the waist. I have seen many clients in their 60s and 70s who have not gained weight over the years, meaning their BMI hasn't changed, but they have an extra inch around their waist, indicating a decrease in muscle mass and an increase in fat. Some consider the ratio of fat to muscle mass an excellent indicator, but I always look at the waist of a man first. If he has a female type of fat, then the ratio of fat to muscle can remain constant for years, although he actively accumulates a considerable amount of fat in the lower body.

Even a man with a waist circumference of less than 101 cm can be vulnerable to certain diseases. My doctors usually suggest that most men with a waist circumference of at least 94 cm take a glucose tolerance test or an A1C hemoglobin test (which monitors sugar in human blood for 2-3 months). It depends on the clients' performance in the initial assessment of their health or on the ratio of their fat and muscle mass. This suggestion is driven by the fact that excess belly fat is strongly associated with insulin resistance, a precursor to type II diabetes.

I also noticed that there is a direct relationship between erectile dysfunction and belly fat. In a study conducted in 2000 by the National Cancer Institute, it was found that men with a waist circumference of 107 cm or more were twice as likely to suffer from erectile dysfunction than men with a waist circumference of 81 cm. leading a passive lifestyle are more prone to this problem than men who exercise at least 30 minutes a day.

These data were confirmed in a survey of 32,000 men aged 53 to 90 years, which was conducted in 2003 and published in the Annals of Internal Medicine. The researchers found that one in three older men suffered from erectile dysfunction. However, non-obese men who exercised regularly were 30% less likely to have the condition.

Other Dangers of Belly Fat: Metabolic Syndrome X

Obese men often have a cluster of symptoms that doctors refer to as metabolic syndrome X. These include a waist circumference of 101 cm or more, triglycerides above 150mgdl, HDL (good cholesterol) levels below 40mgdl, fasting glucose above 110mgdl, and blood pressure above 13585 mm Hg. Art. Anyone who has three or more of these symptoms is diagnosed with metabolic syndrome X.

In an article recently published in the British Medical Journal, Dr. Jean-Pierre Despres (Quebec Heart Institute) called Metabolic Syndrome X hypertriglyceridemia and confirmed that the likelihood of heart disease is greater when the above symptoms are combined with a waist circumference of more than 101 cm. Dr. Despres also points out that the ratio of waist to hips is not a reliable indicator of susceptibility to the disease, since men who have female-type fat often continue to accumulate fat at the waist and hips, although the said ratio does not go beyond the "safe" range.

Don't give in to the "beer belly"

Many men justify the deposition of fat in the abdomen with their DNA: "All the men in the family have a huge belly, and therefore I am also doomed to this" genetic "obesity."

I noticed that in most cases this is not true. Those who are obese almost always grow up and continue to live in an environment—family, friends, spouses—that is marked by negative eating and physical activity habits. They are fat because they lead a sedentary lifestyle and have unhealthy eating habits, and not because of some mysterious "obesity" gene.

However, in a small proportion of men, scientists have found what they called the "beer belly gene." In a recent study at the University of Naples, published in the Annals of Internal Medicine, it was found that out of 959 men aged 25 to 75 years, some did indeed have a genetic variation that contributes to the deposition of fat in humans in abdominal areas.

However, this genetic predisposition is not a death sentence. It was found that the increased tendency of these men to accumulate excess fat in the abdomen was manifested only if they led an unhealthy lifestyle. None of them developed a "beer belly" if they ate right and exercised regularly. And they were just as likely to shed fat and build muscle as men without the beer belly gene. The only difference was that this group had to be a little more careful in their habits to avoid becoming obese.

We've looked at the many health risks associated with belly fat. Now the good news: getting rid of this fat is the easiest.

Fat is stored in cells as triglycerides. You've heard that exercise increases the body's ability to burn fat, but you probably don't know why that is, or for that matter why you need to exercise when you've already switched to a healthy diet. Isn't the right diet enough? In fact, adequate exercise greatly increases your body's ability to burn stored fat.

Epinephrine is a fat-mobilizing hormone secreted by your sympathetic nervous system. Studies show that during exercise, the concentration of this hormone in your body increases markedly. When epinephrine binds to specific receptors on fat cells, it stimulates hormone sensitive lipase (HSL) to break down triglycerides inside the cells and release them into the blood stream, where they can be used as energy. And that's exactly what you need. You want fat to be mobilized rather than dormant in your body.

When you do aerobic exercise, HSL becomes even more receptive to epinephrine as your body temperature rises. The more aerobic endurance you have, the less epinephrine is required to activate HSL and release stored fat. However, if you are obese, much larger amounts of this hormone will be required to break down triglycerides.

Another hormone affected by exercise is lepton, a peptide hormone produced by adipose (adipose) tissue; it also plays a role in fat storage and overall energy balance. A recent study published in the Journal of Nutritional Biochemistry indicates that exercise, combined with diet, is the most effective way to reduce lepton levels in the body, ultimately helping to shed excess fat.

The cell receptor can be thought of as a parking lot where a hormone "parks" to start or stop cell function. There are two main types of cellular receptors that epinephrine can attach to in order to act on the cell - alpha receptors, which inhibit the breakdown of triglycerides, that is, fat accumulation, and beta receptors, which stimulate fat burning.

Studies show that in both men and women, most of the beta receptors are located in the abdomen, which means that it is easier to get rid of fat in this part of the body. But women have more alpha receptors in their pelvis and thighs than men, which explains why they tend to store more fat in those areas.

The core exercises in this article are specifically designed so that you can mobilize your body's ability to burn fat to get rid of belly fat.

What is dangerous reverse fat model in men

The most dangerous areas in which a man can accumulate fat are the thighs (pelvis) and buttocks. In these parts of the body, fat is most often deposited in women, so this fat pattern is called the reverse fat pattern. By the time a man has deposited fat in reverse fat pattern, his waist is usually 127 cm or more, and his fullness becomes painful. As already mentioned, it is much more difficult for a man to mobilize fat in this part of the body than in the abdomen.

I work with many men who are characterized by female body fat. Many of them suffer from serious hormonal disorders. They produce less testosterone, the level of estradiol - the main hormone in women - is higher than normal, they are characterized by reduced sexual desire, erectile dysfunction and weakening of the thyroid gland. Low testosterone levels and high estradiol often lead to gynecomastia, in which a man's chest becomes soft and feminine, and the body becomes "feminized" due to excess fat. His percentage of muscle mass is much lower than average, such a man suffers from a breakdown, irritability and chronic exhaustion.

A classic example of a man with a reverse fat pattern is Douglas Daniele, 41, a nightclub performer in New Orleans' French Quarter. When Douglas started my program, he was so painfully fat that our doctors couldn't guarantee him more than five years of life. Here are his health indicators before he started my Program.

Note that Douglas' hips were 13 cm larger than his waist, indicating a reverse fat pattern: he had fat not only in the abdomen, but also in the hips and buttocks.

Douglas smoked two packs of cigarettes a day, further increasing his risk of heart disease and cancer; suffered from sleep apnea, a disease that can affect the heart if left untreated. He had to take Glucophage, a drug for type II diabetes. He suffered from low testosterone and hypothyroidism. He was a walking time bomb, and I knew I had to encourage him to save his life - and quickly.

Our doctor immediately put him on medication for hypothyroidism and put him on our core rehabilitation team at the Ochsner Clinic, where he began to work on increasing his aerobic capacity. During this period, he performed exercises with light dumbbells and exercises to strengthen the body. One of his most important steps was a drastic change in his diet: then it consisted of a large amount of fatty fried foods and hearty high-calorie pasta dishes that his mother and fiancée prepared for him. Douglas and his girlfriend learned how to cook delicious low-fat Italian dishes and healthier New Orleans dishes. They also enjoyed the low glycemic, low saturated fat meals that nutritionist Molly Kimball and I created for our clients.

Six weeks later, Douglas, while continuing to follow the diet program, began a set of exercises designed to train the heart, which had to be performed periodically (he supplemented all other types of exercises). I also provided him with tools to reduce stress and keep him motivated.

By the end of the 12-week Transformation Program, hosted as the Health Cops New Orleans TV show on the Discovery Health Channel, Douglas' numbers were:

Douglas has quit smoking, no longer snores at night, and no longer takes medication for his diabetes. He strictly follows the Program, still dropping weight and building muscle mass. 20 weeks after starting the program, he lost another 15 kg, thereby dropping a total of 42 kg of absolute weight!

If my Program has helped even in such a neglected case as Douglas's, then it can help you too. If he and hundreds of other men and women who are obese and therefore at serious risk to their health can completely change themselves using the Program outlined in this article, do you need to wait? There is no excuse for delay.

Wanting to lose weight, a person wants to get rid of excess fat. However, if a person does this incorrectly, then along with fats, he loses muscle mass, or only gets rid of it. To lose weight correctly, you need to understand how fat is burned in the body, and through what processes this happens.

Fat is located in fat cells, the amount of which in a person does not change regardless of the amount of fat. That is, losing weight, we do not get rid of fat cells, but of the fat in them. The more it is in the cells, the greater their size and weight. Fat cells tend to stretch a lot.

Recently, scientists have shown that the number of fat cells throughout life can change, but this change is insignificant.

The first thing that happens when fat leaves the body is its release. To do this, you need to create an energy deficit in the body. Then special hormones and enzymes are released into the bloodstream, transported through the bloodstream to fat cells and releasing fat from them.

To create an energy deficit, without which fat in the human body does not burn, you need to spend more energy than you consume. For this, dietary restrictions and physical activity are used.

Second process. Transporting fat to muscles and burning it

After being released from fat cells, the fat, along with the blood, is transformed into muscle. Reaching the muscle, it must burn out in the mitochondria, which are the so-called "power plants" of a person. And it needs enzymes and oxygen to burn fat. If there are not enough of them in the body, fat will not be able to be transformed into energy, and will again be deposited in the body.

That is, for the breakdown of fats in the human body, they need to be released from fat cells through enzymes and hormones. After they are transported to the muscle and burned by reaction with oxygen and enzymes.

It is this process of splitting fats that is natural weight loss. Therefore, in order for it to be correct, the body needs physical activity, accompanied by the consumption of a large amount of oxygen, and at the same time the presence of all the enzymes necessary for burning fat. This requires proper nutrition with a sufficient amount of protein food, since it contains enzymes to a greater extent.

Features of the process of burning fat in the body

The body has two main energy sources - glycogen and fat. Glycogen is a more powerful source and is easier to turn into energy than fat. Therefore, the body first tries to burn it, and only then comes the turn to fat.

Hence, it is important that the workout lasts at least an hour, because otherwise the body, burning glycogen, may not reach fat.

Physical activity with high oxygen consumption - aerobic exercise, that is, running, cycling, swimming, and so on. It is these types of loads that contribute to the active burning of fat, so if you want to lose weight, focus on them, and not on strength training. Strength exercises, of course, will help to train the muscles, but under a layer of fat they simply will not be visible.

Ideally, a combination of aerobic and strength training is recommended., since running or cycling alone will not help to get the desired result - the body tends to adapt to monotonous loads. It is thanks to the alternation of loads that you can achieve the desired result. Moreover, the more muscles in the body, the more actively fats are burned, so proper weight loss should include strength training.

In simple terms, fat breaks down into carbon dioxide and water, and at the same time energy is released. Carbon dioxide is excreted through the lungs, water is excreted in urine and sweat, and the body uses energy to work. This is the answer to the question of where does fat go when a person loses weight.

And one more thing that misleads many people. Fat is a source of energy, and it is distributed throughout the body evenly. Can't burn it in just one area- on the stomach or legs. Therefore, when losing weight, the whole body loses weight, and in the future, problem areas can be corrected with strength exercises.

You also need to take into account that each person has genetic characteristics, due to which fat in specific areas can leave him better than in others.

How fat is deposited in the body

You also need to understand how fat is formed in the human body. The presence of fatty deposits on the human body is a normal indicator of the body's defensive reaction, more precisely, the natural survival mechanism. In ancient times, it was thanks to fat that a person could survive in severe cold. Today, there is no longer such a need, but fat still accumulates. How does it happen.

First of all, carbohydrates, especially simple sugars, are transformed into fat cells. Of course, like other substances, they are needed by the body. They are deposited in the muscles, and this becomes the main source of energy for strength work, and for any load in principle. But the maximum amount that can accumulate in the muscles is 60-90 grams of carbohydrates, and another 70-80 grams can be deposited in the liver. There are no other places to store them in the body. Therefore, when carbohydrates are consumed in excess of the norm, they are transformed into body fat and "settle" on the abdomen, thighs, legs and other parts of the body.

Another point - fat can be scooped directly from fat. Body fats are also necessary, especially for women, to maintain the hormonal, reproductive and cardiovascular systems. However, a gram of pure fat contains about 9 kcal, respectively, 100 grams of it - 900 kcal, and this is not so far from the daily calorie intake of a person who wants to lose weight. Calories from fat are deposited by the body easier and faster than those from carbohydrates, since fat is difficult to break down, and as an energy source it is spent last.

Where and how is fat stored in the body? Many people think that it is deposited only under the skin, since these deposits can be seen with the naked eye. Most of it really accumulates here, but dermal fat is not only directly under the skin, but also inside, enveloping the internal organs, which is necessary to protect them. This fat is called visceral or abdominal fat., since the most important organs are located in the abdomen or sternum. But if the amount of subcutaneous fat exceeds the norm, it is fraught with obesity, disorders in the functioning of the cardiovascular system and the ensuing numerous negative consequences.

Features of proper fat burning

Subcutaneous fat disappears quickly enough. But visceral fat is burned more difficult and slower. But it is very important to fight with its excess to maintain the normal functioning of the body and all its systems.

First of all, proper nutrition is important. since fat is burned with a lack of energy. You need to start by counting calories. You can eat fully, using all the necessary substances, however, reduce calories to 1500-1800 kcal per day for women, and 2000-2300 kcal for men. First of all, of course, it is important to cut the amount of fatty foods in the diet. Sources of fats should be healthy: sea fish, vegetable oils, nuts. It is also important to limit simple carbohydrates such as sugar, sweets, pastries, sugary waters. Sources of carbohydrates should be healthy - cereals, fruits and vegetables, whole grain bread.

Very important for proper fat burning training, namely aerobic exercise. It is they who provide the best supply of oxygen to the body, and it is he who is the main assistant in burning fat. And do not forget that cardio workouts should last at least 30-40 minutes so that the body uses up glycogen and has time to get to fats.

In fact, any exercise will be effective for burning fat, and you can choose the ones that you like best. How much you burn will be determined by the intensity of the training, physical fitness, age - the older the person, the longer the storage systems work, the muscle mass. The frequency of training is also important.

If we are talking about cardio training, then you can add to them such effective exercises as running in place with a high knee lift, jumping with leg and arm swings, and others.

Even exercises like squats and push-ups can be done in cardio mode if done at a brisk pace. You can do a certain amount per approach or do it for a while, each time improving your results. This is how you turn your workout into high-intensity interval training.

Regardless of the circumstances, you need to give your best. The more and more actively you work, the more energy is consumed. But the whole process of fat burning, in fact, comes down to the ratio of energy received and spent. If you eat right, you will get results as quickly as possible.

Another option for burning fat is running. Also remember that strong muscles cause the body to expend more energy, so strength training is also needed. It is important to alternate the load and make the workouts varied so that the body does not get used to the monotony.

Knowing how the process of splitting and burning fat takes place, you can achieve better results. Remember that the most important thing is to exercise regularly and eat in moderation so that the body does not receive excess, which it will hasten to store in fat.

About body fat on video

- local accumulations of subcutaneous fat that violate the proportions of the face and body. Local fat deposits can be expressed in various anatomical zones (submental region, abdomen, waist, hips, buttocks, etc.), lead to a change in the volumes and contours of various parts of the body and a violation of the overall proportions of the figure. In order to assess the amount of adipose tissue, the measurement of height-weight indicators and body volumes, the calculation of BMI, and bioimpedansometry are carried out. For the correction of body fat in cosmetology, injection (mesotherapy), hardware (cavitation, LPG, cryolipolysis, electrolipolysis), surgical (liposuction) and other methods of exposure (massage, body wraps) are used.

General information

Local fat deposits ("fat traps") - excessive development of adipose tissue in certain areas of the body. According to statistics, at least 46% of women and about 32% of men suffer from the problem of excess weight and body fat. The so-called "problem" areas in women include: the second chin, the inner surface of the shoulders, the lower abdomen, the waist, the outer and inner thighs, the buttocks, the area above the knees, etc. It is here that excess subcutaneous fat accumulates faster and most often. Fat deposits are a common problem for many women, especially those who have entered the age of "Balzac" age. In the arsenal of modern cosmetology and plastic surgery, there is a whole range of proven non-invasive and surgical methods for body shaping; every year in the beauty industry there are new effective methods of dealing with the problem of body fat.

Causes of body fat

The appearance of body fat is based on an imbalance in the processes of lipogenesis (the formation of adipose tissue) and lipolysis (the breakdown of fats) in the body. The regulation of lipogenesis occurs with the participation of insulin, prostaglandins, vasopressin; regulation of lipolysis - with the participation of ACTH, growth hormone, catecholamines, sex hormones, lipotropins. If the balance of these two processes is disturbed towards the predominance of lipogenesis, an excess amount of fat accumulates in fat cells (adipocytes), leading to their hypertrophy. In turn, an increase in the size of adipocytes is accompanied by compression of blood and lymphatic vessels, fluid retention in tissues, and degeneration of collagen fibers. External reflection of complex metabolic changes in the body are local fat deposits and the phenomenon of "orange peel" - cellulite.

First of all, imbalance in the processes of lipogenesis and lipolysis contributes to poor nutrition: excess carbohydrates and fats in the diet; a rare but plentiful meal; systematic overeating; the habit of snacking between main meals; food for the night. If improper eating behavior is accompanied by a lack of movement and little physical activity, then the process of the appearance of body fat is accelerated several times. Local deposition of subcutaneous fat in certain places is closely related to hormonal processes occurring in the body during puberty, pregnancy, menopause, as well as the use of hormonal drugs (corticosteroids, insulin, oral contraceptives).

In addition, the places where fat deposits are formed are genetically predetermined, that is, in most cases, we inherit the features of our figure from our parents. Therefore, under certain conditions (nutrition errors, physical inactivity, hormonal changes), these "problem" areas begin to increase in volume first.

Types of body fat

The main function of adipose tissue in the body is to maintain energy balance. Depending on the location and characteristics of metabolism, 3 types of adipose tissue are distinguished:

• subcutaneous adipose tissue
• subfascial (deep) layer
• visceral (internal) fat, mainly located around the abdominal organs.

The severity and ratio of different types of adipose tissue depend on heredity, age, gender, metabolic rate and other factors and largely determine the shape of the individual's figure. Subcutaneous adipose tissue is more or less developed in all anatomical regions and gives smoothness to the contours of the face and body. In most cases, subcutaneous fat is relatively easy to decrease with an increase in energy consumption and a decrease in the energy value of the diet. Subfascial fat deposits are expressed in certain areas (on the abdomen, waist, hips, buttocks, etc.) and determine the individual characteristics of the figure. Deep fat is virtually indestructible through diet and exercise.

By prevalence, local and general (generalized) forms of body fat are distinguished. In turn, the local form is divided into 3 types:

1. Delimited type. Fat deposits have clear boundaries and are caused by hypertrophy of adipocytes of the subfascial or superficial layer of adipose tissue.
2. Diffuse-local type. It is caused by an increase in the volume of subcutaneous fat in a certain anatomical zone. This part of the body acquires a fuzzy outline, smoothly passing into the neighboring area of ​​the body with a normally developed fat layer. Diffuse-local fat deposits are found on the front surface of the thighs, upper abdomen, shins, etc.
3. Small bumpy contour violations(small tuberous lipodystrophy, cellulitis). It is characterized by hypertrophy of adipocytes of the subcutaneous layer with bulging of adipose tissue and the formation of an uneven contour of the surface of the dermis in the form of small tubercles and depressions ("orange peel").

Local forms of body fat are stable in shape and volume, which often persist even with a pronounced weight loss. The generalized form of body fat (obesity) is discussed in detail in the corresponding review.

Preparing for Fat Correction

If superficial fat deposits in the subcutaneous adipose tissue can be eliminated through diet and adequate physical activity, then it will most likely not be possible to cope with excess deep-lying adipose tissue on your own. It is in these cases that body shaping with the help of professional cosmetology methods comes to the rescue. Drawing up an individual program for body shaping should be preceded by a diagnosis of the general condition of the body. Ideally, before prescribing a course of procedures aimed at eliminating body fat, it is necessary to undergo a medical examination and obtain the conclusion of a therapist, endocrinologist, gastroenterologist, gynecologist; perform general and biochemical blood tests, ultrasound of the abdominal organs, ECG. It should be remembered that most of the procedures for hardware and injection body shaping are not performed for pregnant and lactating women, oncological and hematological patients, patients suffering from acute febrile conditions, epilepsy, dermatosis, pustular diseases, etc. Physiotherapeutic effects are contraindicated in persons with an implanted pacemaker.

Directly at the appointment with a dermatocosmetologist, general parameters (height, weight, blood pressure) and body volumes are measured, body mass index is calculated, bioimpedancemetry is performed. Consulting a nutritionist can help you get personalized nutritional advice. A physiotherapist, massage specialist, thalassotherapist, etc. can also participate in the selection and appointment of procedures for the correction of body fat.

Fat Correction Methods

An integrated approach to the correction of local fat deposits is aimed at enhancing the processes of lipolysis, removing fat breakdown products from the body, as well as lifting the skin in places where “fat traps” disappear. All methods of removing fat deposits used in cosmetology can be divided into hardware (using physical factors), injection (using liquid pharmacological forms), cosmetic (using creams, gels, natural factors), surgical and massage techniques.

The traditional method of eliminating various body defects is mesotherapy, based on the intradermal or subcutaneous administration of special cocktails that have lipolytic, lymphatic drainage, biostimulating, vasoactive, antioxidant, lifting effects. Usually the course of correction of body fat with the help of mesotherapy consists of 7-10 sessions. One of the options for lipolytic therapy is mesodissolution (mesotherapeutic liposuction) - the introduction of special hypoosmolar cocktails into the hypodermis.

Intralipotherapy is one of the latest injectable techniques effective in eliminating localized fat deposits, based on the introduction of Aqualyx, a proven lipolytic drug, deep into the adipose tissue. Also in body correction programs, carboxytherapy and ozone therapy, which have already become traditional, are widely used.

Along with injection procedures, in order to correct local fat deposits, hardware techniques are usually used: cavitation, electrolipolysis, thermolifting, shock wave therapy, cryolipolysis, cryosauna, low-intensity transcutaneous laser radiation, etc. Physical factors underlying these methods (ultrasound, electrical or light energy, radio waves, cold, etc.) allow for a deep controlled effect on subfascial fat deposits and destroy them.

Many are interested in the question of why fat can be deposited on the abdomen and sides. More often the reason lies in malnutrition and a sedentary lifestyle. In 80% of cases, this is a problem area for women with a bullseye type, but men are also prone to fat growth in this place. Consider the most popular causes and methods of struggle.

The most common causes of fat on the sides:

1. Wrong nutrition. Fast food consumption, quick snacks, instead of full meals, an excess of carbohydrates contribute to the accumulation of abdominal fat on the body. As a result, the metabolism slows down, the stomach stretches, which leads to stagnation of excess weight. How to solve this problem? Studies by nutritionists have shown that fractional meals are considered the best method of losing weight. It is necessary to consume during the day 5-6 small portions, the size of a palm. Food should be healthy and low-calorie. It is recommended to eat carbohydrate foods in the morning, and proteins with fiber in the late afternoon.
2. Excess waste and toxins. This is influenced by bad habits such as alcohol and smoking. And taking oral contraceptives and other hormonal drugs slows down the excretion of fats.
3. Sedentary lifestyle. To get rid of body fat, you need to create a calorie deficit. Hiking, swimming pool, fitness and aerobics will help with this.
4. Pregnancy and childbirth. During the period of bearing a child, a woman's hormonal background changes, as a result of which, after childbirth, fat appears on the abdomen, and the skin becomes loose. In the absence of complications, he leaves within six months.

Differences between procrastination in men and women

Men and women have their own anatomical features. It is easier for the representatives of the stronger half to gain muscle mass, and they have much less body fat. It is provided by nature. A woman is carrying a child, which means she needs a fat layer in order to protect herself and the fetus from the cold.

Deposits in the strong half almost never appear in the area of ​​\u200b\u200bthe arms, legs and hips, more often fat is deposited on the abdomen and in the chest area.

In women, the fat layer accumulates depending on the type of figure:

1. "Bullseye" (no waist, narrow hips, neat and round buttocks) - deposits are visible on the abdomen and side.
2. "Pear" (small chest, well-defined waist, the lower part significantly predominates over the upper) - fat occurs unevenly, more often in the thighs and buttocks.
3. "Hourglass" (the upper body is proportional to the lower) - fat is deposited on the sides, hips, arms and tummy evenly. With this type, a woman may not notice extra pounds for a long time, up to a critical condition.

Fat in men is deposited only on the abdomen and above. If the waist circumference exceeds 95 cm, then 1 degree of obesity is diagnosed. Their adipose tissue is distributed in the form of a triangle on the upper body (in the chest, abdomen, sides, neck, chin).

It is more difficult for girls to lose weight and gain muscle mass due to the hormone estrogen, which is practically absent in the male body.

Features of abdominal fat

Abdominal fat is localized more often in the abdomen and sides. The layer accumulates around the internal organs, which makes it difficult to remove.

You can identify the formation of abdominal fat using the ratio of waist to hip circumference. In men, the OT / R ratio exceeds 1, and in women - 0.85 with excess accumulations.

Subcutaneous fat is dangerous because it causes serious complications. These include diabetes, slow metabolism, high blood pressure, dysfunction of lipid metabolism.

Rules that will reduce the waist

Remember that strict diets and fasting give only a temporary effect. After a while, the weight can return in double volume.

1. Add some physical activity. The fastest way to burn fat is when you combine strength training with aerobic exercise. Also, any physical activity that will help burn calories and remove a soft belly will do. Try to walk up the stairs instead of the elevator, walk more in the fresh air and do breathing exercises. For weight loss, running, swimming and jumping rope are great.
2. Do not neglect home wraps and massages. Against cellulite, a hot bath with sea salt and soda is perfect 2 times a week. After it, it is advisable to spread honey or homemade scrub on the stomach and wrap it with cling film for 20 minutes.
3. Get a hoop. This is the best simulator for shaping the waist if there is little fat on the sides. The results are visible after a month of use. The main thing is to give it 15-20 minutes a day. Changes appear after 2 weeks.
4. Do exercises at home. Any abdominal exercises will do if there are no diseases of the spine. To reduce body fat, you need to increase the number of repetitions in the approach and reduce the rest time. The break should not exceed 30-40 seconds. From the sides, tilts to the side and oblique twists are suitable.

Don't trust cheap glossy magazines. For 2-3 months it is impossible to find the perfect figure. To get a visible result, you need to adhere to a proper diet and training regimen for a year. In the future, you also need to try to lead a healthy lifestyle, if you want to save the result.

All the main components of nutrition, our body has learned to store in reserve- Yes, just in case. He stores sugar in the liver, proteins in the stomach, but for fats, a place under the skin is chosen. Want to lose weight? We'll have to go to war on our own body! To win, you must fight skillfully. This article will teach you a lot!

Fats… What is it? Where do they come from? Why are they deposited under the skin? And in general, why are they needed? Maybe they shouldn't be eaten? It sounds reasonable, because we have so many problems with the figure from fat!

With this, everything is clear: we sat down at the table and loaded food into ourselves. So, the “processing” of fats by the body begins already in your mouth, when the salivary glands secrete saliva saturated with special digestive enzymes. Further, it would seem that the stomach should be connected to this work. Oddly enough, fats are not his profile. So he simply passes them through himself and sends them further into the intestines. And here the fats will be digested and absorbed into the blood. By the way, why do we need these same fats? And wouldn't it be better not to eat them at all?

• Fats are the energy "fuel" of the body
• Fats are vital as a building block of skin, hair, nails…
• Fats are "raw materials" for the production of hormones.

Fats are unlike carbohydrates and proteins in that they do not dissolve in water. It turns out that the water needs to be replaced with something, right? Especially for the sake of fats, our body secretes bile. Complete dissolution of fats and she is "too tough." But she knows how to "crush" fats into microscopic drops - triglycerides. And the intestines can cope with them.

A triglyceride is three fatty acid molecules "glued" to a glycerol molecule. In the intestines, some of the triglycerides combine with proteins and begin their journey through the body with them.

The third stage of fat transformation: the journey

Yes, triglycerides do not know how to travel on their own. They definitely need a vehicle called "lipoprotein". Lipoproteins are different, and each has its own task.

• Chylomicrons are formed in the intestines from fats and carrier proteins. Their task is to transfer the fat received with food from the intestines to tissues and cells.
• Very high density lipoproteins also transport fat to different tissues and cells, but take it exclusively in the liver.
• Low-density lipoproteins also deliver fats from the liver to body tissues. What is the difference? And the fact that along the way, these lipoproteins "grab" cholesterol from the intestines and carry it throughout the body. So if somewhere in the vessels you have formed cholesterol clots, threatening cardiovascular disease, then here is the culprit - low density lipoproteins.
• High density lipoproteins - have one function - just the opposite. These lipoproteins, on the contrary, collect cholesterol throughout the body and take it to the liver for destruction. Very useful connections.

These details help to understand that eating fatty foods does not automatically increase the level of cholesterol in the body. A risky situation occurs if the body has too many low-density lipoproteins (which help to store cholesterol) and not enough high-density lipoproteins (those that are responsible for removing cholesterol). And this is a purely genetic factor. There is also an arithmetic factor. This is when you eat so much of this very cholesterol that no lipoproteins are enough to remove it. And here is another find of science. It has been established that cholesterol is especially abundant in animal fats. But vegetable fats in this sense are not an example more useful. It would seem that it is necessary to eat less animal fats, and more vegetable fats. No matter how! The beneficial effect of vegetable fats will affect only in one case: if you completely replace animals with them.

If the body has received more than it needs, then an enzyme called lipase comes into play. Its task is to hide all the excess inside the fat cells.

Lipase is a kind of key that opens the doors of fat cells towards fats. Fat cells can let in a lot of fat inside and swell up like a balloon. This just answers that you are getting fat. If one fat cell or even a hundred increases, then no one will notice it. However, if you eat too much fat, the myriad fat cells under the skin will swell at once. And you can't hide it from your eyes. Moreover, lipase can give a command for the reproduction of fat cells. And also to the eyeballs will fill them with fat. Worst of all, fat cells cannot be destroyed. When you undertake to lose weight, lipase "opens" fat cells and releases fat out, well, then it "burns out" during exercise. You look in the mirror: not a drop of fat! Meanwhile, all the fat cells are in place, but only look like punctured balloons. As soon as you abandon the sport, the lipase starts stuffing them with fat again.

The body reserves not only fats, but also carbohydrates. Let's say you ate 100 calories of carbs. So, the body must burn approximately 23 calories to save the remaining 77 calories. But to save 100 extra "fat" calories, you need only 3 calories. The remaining 97 calories are all yours! So it turns out that fat reserves are always the largest.

Factors contributing to the deposition of fat in the body:

• Age (the older you are, the more “willingly” fat is deposited)
• Gender (Women accumulate fat faster)
• Overeating (you eat too much)
• Sedentary lifestyle (you don't need fat energy)
• Excess lipase (heredity factor)
• Nervous stress (contrary to popular belief, they get fat from stress)
• The habit of eating fat (we are talking about the features of national cuisine)
• Genetic factors (completeness is inherited).

How does exercise help to get rid of extra pounds? But like this. First, the body reacts to physical exercise with the consumption of glycogen - a pre-reserve sugar. And only then, when he spends "sugar" reserves, fat deposits come into play. This happens about half an hour after the start of aerobic training, i.e. just when many people usually turn it off.

So much talk about genetics! Like, if your mom was full, then you will not escape the same fate. In fact, everything is not so scary. Genes determine your body composition by 25%. Only a quarter! This applies to the number of fat cells and where they cluster (in the waist or on the hips and buttocks). So, if you really look like mommy, it’s more likely because you share the same eating habits with her: you overeat just like her. If you start exercising and go on a diet, you will look completely different. By the way, strength exercises do not have to shy away. Muscles are a state within a state. Just like the brain, they are awake even when you are sleeping and expend energy. The more muscle you have, the higher your daily calorie expenditure. Are you afraid to turn into a masculine bodybuilder? A visually noticeable increase in muscles of 12-25 kg. However, bodybuilders have been going to this for decades. God forbid you add at least 5-8 kg!

It is easier for women - "apples" to drive off excess fat than "pears". Fat in the waist area is 5 times more pliable than on the hips and buttocks. But for women with a "pear" figure, there are methods. First, you need to understand that "burning" fat is part of your overall metabolism. It does not happen that the exchange is sluggish, and the fat "burns" quickly. So here's your first trick. Eat often - after 2-2.5 hours, but in small portions. This technique really "unwinds" the metabolic rate, and hence the "fat burning". Second. More aerobics! All these aerobic exercises for 40-45 minutes are not about you. Do aerobics for one and a half to two hours at least 4-5 days a week! And further. Fat "burns" oxygen. You need outdoor aerobics. Outdoors only! Third. Do not try to go on "hard" diets less than 1200 calories! It has been proven that such diets, on the contrary, slow down the metabolic rate, which automatically reduces the rate of "fat burning"!

The energy you need to lift a barbell or run a cross country can come from two sources. These are glycogen (carbohydrates) and fat. So how do you make yourself lose more fat? Here are the reasons that influence the "choice" of the organism:

• The food you ate before training (if you eat something high in carbohydrates, like a vegetable salad, cereal, fruit or chocolate, then the body will choose not fat as the main source of energy, but pre-stored sugar - glycogen.)
• Duration of training (the longer you exercise, the more fat will be consumed)
• Intensity of training (the higher the load, the more glycogen is consumed)
• Type of exercise (aerobics burns more fat, and exercise equipment burns more glycogen)
• Fitness level (the more "sporting experience" you have, the more fat you burn)
• Carbohydratestaken during training (if you decide to drink or eat something sweet, spend more glycogen).