How to lose weight if you have an apple shaped body

apple shaped body

Are you gaining weight in the upper part of the body, while your hips and legs remain slender? It’s not easy to gain a slender waist, since the fat in the abdomen area is melting with great difficulty. We found out how you can lose weight, if your body type is apple.

BELLY ATTACK

Fat that accumulates in the abdomen is called abdominal or visceral fat. While stout thighs or buttocks have no negative impact on health, bigger belly does carry a danger. This is due to the fact that the abdominal fat is not located under the skin, but tightly surrounds the internal organs and disrupts their work.

Such people get tired more quickly, feel heaviness and tiredness. “Accumulations” in the upper body lead to an elevated level of female hormones. Therefore, the famous beer belly of the stronger sex is not a sign of masculinity, but a signal that it’s time to take some actions.

Anyone with an increase in waist circumference get along with it a whole bunch of ailments, like:

  • high blood pressure,
  • high blood sugar,
  • high cholesterol,
  • riskof cancer,
  • heart attacks,
  • strokes.

NERVE CELLS

Studies have shown that the accumulation of visceral fat is strongly influenced by the nervous system and the quality of sleep.

  • People who sleep for 7 hours, have less abdominal fat than those, who sleep 5 or less hours or 8 or more.

The nervous situation at home or at work can also significantly affect the size of the waist. Cortisol, the hormone of the adrenal glands, regularly enters the bloodstream under stress and promotes the accumulation of fat in the abdominal cavity.

  • Besides, being in a stressful condition, people eat more, giving preference to fat and sweet foods.

FAMILY PHOTOS

The “apple” shaped figure is inherited. Do you feel that your waist begins to grow? Look at how your parents, grandparents and other relatives look:

  • If your family members have a tendency towards fullness, you should be aware of the fact that you are also at risk of gaining weight.

It means that you must take immediate measures, including:

  1. move more,
  2. change the nutrition system.

Your main enemies are:

  • fastfood,
  • chips,
  • beer,
  • sweets.

There is a reliable way to change the system of purchasing products. Imagine what your great-great-grandmother could buy at a grocery store at the beginning of the 20th century. The list will include:

flour,

eggs,

meat,

fish,

cereals,

butter,

vegetables,

nuts.

Buy the same products. Your menu should consist of simple raw foods and dishes prepared at home. This is a reliable way to gradually get rid of visceral fat.

POWER APPROACH

Physical activity affects the disposal of abdominal fat even more than a weight loss diet. This is the medical statistics. Yet, you will have to be patient:

  • loads will first make the subcutaneous fat disappear, and only then your body will turn to deep deposits.

Therefore, you should divide the task into two stages:

  1. Get stronger and lose some weight
  2. Increase the muscle mass, since well-developed muscles use energy even at rest.

At the first stage, you need to force yourself to constantly move, like walking an extra stop, avoid using the elevator, and walk more. A fitness bracelet will help you. It will remind you with a vibration every half hour that you need to get up and move.

exercise for bally

The type of load is not really important. The important thing is that the activity is regular. In about a month, you will be ready to go to the gym. The trainer will help you choose exercises to activate the fat burning.

Your body will need about two months to enter the regime of enhanced metabolism. After that, the hateful kilograms and volumes will begin to melt before our eyes. By the way, normal waistline in women should not exceed 80 cm, and in men – 94 cm.

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