Abdominal obesity: causes, treatment, diet menu, how to get rid
Abdominal obesity: what is it and how to prevent this problem?
Obesity is a problem that appears more and more often at an early age, and if earlier it was not seen so often, now the percentage has risen so much that a variety of types of obesity have appeared, depending on the area of the fatty folds. Abdominal obesity, unfortunately, is the most common, with fat folds accumulating in the abdominal region, and the worst thing is that about 40%, even the able-bodied, male population of the CIS and Europe suffers from this problem. In women, this problem manifests itself, as a rule, because of hormonal failures.
How to protect yourself from abdominal obesity? What kind of diet will help you best, and from which foods you need to fence off?
What causes abdominal obesity?
If you have up to 10 kg of excess weight, and you can find out the normal weight for yourself, comparing the height and age in certain tables, but outwardly it is almost imperceptible, then you are out of danger zone. But, if these 5-10 kg are concentrated in the abdominal cavity and this is clearly noticeable, then it's time to sound the alarm.
The causes of abdominal obesity, as in many other types, are malnutrition and hypothalamic dysfunction( decreased sensitivity to leptin, and this is a satiety hormone that regulates energy metabolism and causes a feeling of satiety).
To diagnose abdominal obesity in itself is actually very easy. Measure the waist circumference and thighs, if you are a man, then the ratio equal to 1, or close to it, speaks about obesity( for example, hips and waist 100cm).If you are a woman, then the ratio of 0.85 should make you nervous( for example, a waist 85cm, and hips 100cm)
How to eliminate abdominal obesity?
Treatment of abdominal obesity in women and men is the same. First, you need a diet low in carbohydrates and fats, but it's harmful to sit on such food for a long time, therefore it is recommended to give the body "a rest".Secondly, the best diet is a movement, increase your physical activity for at least 20-30 minutes a day, walk more and sit less if you find it hard to run for some reason.
Third, make a clear menu and follow it, do not take short snacks. Necessarily eat more vegetables and fruits, eat macaroni from hard varieties of wheat, buckwheat, rice. Dairy products should be minimal in fat content and eat without additives. Once a week you can still eat your favorite dish, so that the body rests a little and gets strength.
Which diet suits me?
The most common diet for abdominal obesity is the DASH diet, the meaning of which is in a reasonable combination of meat, fish, vegetables, fruits and low-fat dairy products. This diet perfectly helps with high blood pressure, heart disease, osteoporosis, type 2 diabetes and just to prevent such diseases.
The diet menu
Throughout the diet, you will need to introduce the concept of a portion, which is detailed below. Such portions are allowed to be consumed 5-6 times a day.
- Teaspoon of olive oil;
- Slice of fresh bread;
- 100g of boiled meat;
- Half a cup of cooked pasta or rice;
- A cup of vegetables or fruit;
- If vegetables or fruits are cooked, then half the cup;
- to 250g of low-fat milk or a glass of juice.
Of course, you do not have to have the entire list in one sitting, but this is the maximum permissible norm of each dietary product. Be sure to try to count the calories, this will help you, given below the table.
Fruits
Vegetables( in 100 g)
Meat products( in 100 g)
Dairy products( in 100 g)
For clarity - calories in all known goodies.
Video tips
Obesity is a problem that appears more and more often at an early age, and if earlier it was not seen so often, now the percentage has risen so much that a variety of types of obesity have appeared, depending on the area of the fatty folds. Abdominal obesity, unfortunately, is the most common, with it fatty folds accumulate in the abdomen, and the most terrible is that about 40%, even the able-bodied, male population of the CIS and Europe suffers from this problem. In women, this problem manifests itself, as a rule, because of hormonal failures.
How to protect yourself from abdominal obesity? What kind of diet will help you best, and from which foods you need to fence off?
What causes obesity of the abdomen?
If you have up to 10 kg of excess weight, and you can find out the normal weight for yourself, comparing the height and age in certain tables, but outwardly it is almost unnoticeable, then you are out of danger zone. But, if these 5-10 kg are concentrated in the abdominal cavity and this is clearly noticeable, then it's time to sound the alarm.
The causes of abdominal obesity, as in many other types, are malnutrition and hypothalamic dysfunction( decreased sensitivity to leptin, and this is a satiety hormone that regulates energy metabolism and causes a feeling of satiety).
To diagnose abdominal obesity in itself is actually very easy. Measure the waist circumference and thighs, if you are a man, then the ratio equal to 1, or close to it, speaks about obesity( for example, hips and waist 100cm).If you are a woman, the ratio of 0.85 should make you nervous( for example, a waist 85cm, and hips 100cm)
How to eliminate abdominal obesity?
Treatment of abdominal obesity in women and men is the same. First, you need a diet low in carbohydrates and fats, but it's harmful to sit on such food for a long time, therefore it is recommended to give the body "a rest".Secondly, the best diet is a movement, increase your physical activity for at least 20-30 minutes a day, walk more and sit less if you find it hard to run for some reason.
Third, make a clear menu and follow it, do not take short snacks. Necessarily eat more vegetables and fruits, eat macaroni from hard varieties of wheat, buckwheat, rice. Dairy products should be minimal in fat content and eat without additives. Once a week you can still eat your favorite dish, so that the body rests a little and gets strength.
Which diet suits me?
The most common diet for abdominal obesity is the DASH diet, the sense of which is in a reasonable combination of meat, fish, vegetables, fruits and low-fat dairy products. This diet perfectly helps with high blood pressure, heart disease, osteoporosis, type 2 diabetes and just to prevent such diseases.
The diet menu
Throughout the diet, you will need to introduce the concept of a portion, which is detailed below. Such portions are allowed to be consumed 5-6 times a day.
- Teaspoon of olive oil;
- Slice of fresh bread;
- 100g of boiled meat;
- Half a cup of cooked pasta or rice;
- A cup of vegetables or fruit;
- If vegetables or fruits are cooked, then half a cup;
- to 250g of low-fat milk or a glass of juice.
Of course, you do not have to have the entire list in one sitting, but this is the maximum permissible norm of each dietary product. Be sure to try to count the calories, this will help you, given below the table.
Fruits
Vegetables( in 100 g)
Meat products( in 100 g)
Dairy products( in 100 g)
For clarity - calories in all known goodies.