Our editorial team will tell you what to eat to get rid of specific problem areas. As well as about exercises that are desirable to perform to achieve the best effect.

DIET IN CASES OF OBESITY

It should start with the fact that some women are too critical of themselves or simply obsessed with the idea of losing weight. In many cases, there is no excess weight, in some cases it would even be worth increasing the weight by a couple of kg. To find out if you need to lose weight, calculate the body mass index. To calculate it, divide your weight by height squared. For example, 74: (1.65 x 1.65). An index lower than 19 indicates that the weight is too low, above 25 - that there is too much weight, above 30 - obesity.

Now let`s get to the main thing - types of fat layers. There are 3 types, depending on their localization zone. Each has its own dietary restrictions and the best exercises.

Gynoid type

Doctors claim that this type of obesity is on the background of increased female hormone secretion. The buttocks, legs, hips suffer the most. The figure of such people resembles a pear. It is the hardest to fight with this type of obesity, because fat from these areas leaves only at the very end.

There should be at least five meals a day, and the main meal is dinner, which should contain 40% of the daily plan. The reason is that women with this type of obesity have metabolism accelerating in the evening. It is important that dinner is no later than 3 hours before sleep. Breakfast should consume 20% of the daily dose, lunch - 30%, and the remaining 10% during two snacks.

The basis of daily nutrition should be boiled and raw fruits and vegetables, bran, grains, and coarse bread. At least 2 times a week, eat fish. Give up margarine, sausage, all sweets, semi-finished products, remove the skin from chicken, give up coffee, alcohol, and fatty dairy products. But nuts and olives are your best friends. Control fat intake, but do not give them up completely to avoid harming the body.

Women with this type of obesity are prone to cellulite, so local massage is necessary. Also pay attention to leg exercises and definitely exercise on cardio machines. The ideal exercise for you - leg swings. You can do it both standing and leaning on elbows against the floor.

Android type

It is considered a male type of obesity, but it is also very common among women. It is characterized by a fat layer in the abdominal area, on the back, arms, which visually creates a figure like an apple. Doctors consider this type of obesity the most dangerous, because a large part of the fat settles on internal organs, leading to high blood pressure, diabetes, infertility.

The good news is that it is easier to get rid of these fats than from the previous type. Normalize eating, allocate 40% of the daily dose for breakfast, 30% for lunch, 20% for dinner, and the remaining 10% for snacks. Moreover, start your day with food rich in complex carbohydrates - various porridges. During the day, eat lean meat and fish with polyunsaturated fatty acids, as well as fresh or boiled vegetables and fruits. Soups and stews are also recommended. For dinner, salads with boiled meat or kefir with bread will be useful.

During each workout, train the abs. The most ideal option - lying on your back, simultaneously lift the upper body and legs. Strength training will be useful for you, because thanks to muscle mass, your metabolism will improve.

Combined type

This is the most common type of obesity, during which fat covers evenly over the entire body - on arms, legs, abdomen, hips, and back. The danger of this type is that it appears unnoticed, because when gaining 5-10 kg, a person hardly notices changes in volumes.

You need to eat evenly. The three main meals are divided into 25% of the daily dose each, and two snacks, 12.5% each. Try to consume 1.2-2 liters of fluid per day, including soups, juices, and compotes. Limit salt intake, because this type of obesity is associated with fluid retention in the body. Consume meat, fish, poultry, porridges, beans, and eggs. Protein can be divided into small portions in each meal.

Complex exercises will be useful, because all muscle groups need to be activated. Tabata will help lose weight best - interval training, which takes little time but burns fat excellently.

EDITORIAL RECOMMENDATION

Before starting to lose weight, consult a doctor. Very often, excess weight problems are related to endocrine system disorders.

Lose weight without harming your health! And don`t forget to share this useful information with your friends!