Belly slimming methods for you
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| Belly slimming methods for you |
Belly fat
Excess weight does not necessarily mean that there is a health problem, as there are many people who enjoy excellent health despite their apparent weight gain, because the real problem does not lie in the fat accumulated under the skin as this is considered an aesthetic problem and nothing more, but the health risks lie with increasing fat Visceral, which is located in the abdominal cavity around the internal organs, and its accumulation around the waist is dangerous to health even if the body weight is not large, and its increase is related to the occurrence of metabolic syndrome, chronic diseases such as type 2 diabetes, and heart disease, because these fats are hormonally active,As it secretes compounds that affect several vital processes related to the occurrence of diseases in the human body , and these fats can be measured by measuring the waist circumference by a meter or adhesive, and if the circumference is greater than 102 cm in men, or greater than 88 cm in women, this is called abdominal obesity, and although there are some difficulties in getting rid of these fats, there are Some strategies and methods that can be used to get rid of these fats.
Abdominal slimming methods
- Reducing sugar and sweetened drinks
Excessive intake of sugars leads to an increase in the burden on the liver as it is forced to convert into fat, and accumulates around the waist and abdomen, and it may accumulate on the liver and lead to increased insulin resistance and the occurrence of several metabolic problems, because sugar consists of glucose and fructose, and fructose cannot be metabolized Except in the liver only, on the other hand, sugar-sweetened drinks have a worse effect on health, as one study indicated that consuming a portion of sweetened and soda drinks in particular increased the risk of obesity in children by 60%.
Therefore, it is advised to stop consuming sweetened drinks, and reduce sugar consumption, by reading the labels on the food packages to know the amount contained in them, and it is also advised to eat fruits in their complete form instead of juice because they contain fibers that protect from the negative impact of fructose.
- Monitoring the amount and quality of food
There are many ways to lose weight and lose belly fat, but consuming calories less than the body needs is the key to this, by monitoring the type and amount of food that is eaten, and you can also use phone applications, and websites through which calories can be calculated The caloric intake during the day, and this does not necessarily mean doing calories every day for the rest of life. Rather, it is intended to monitor what is consumed during the period when the person decides that he wants to lose belly fat, because the use of these tools in the beginning gives a person experience Necessary to estimate what is being eaten and know if it eats more than it needs.
- Following a high-protein diet
Protein is considered one of the important nutrients for weight control, as increased protein consumption in turn helps to increase the secretion of the hormone of fullness (PYY), which reduces appetite and enhances the feeling of satiety, and the protein helps increase metabolism levels and maintain muscle mass during Weight loss, and many studies have indicated that people who consumed more protein had less abdominal fat compared to those who consumed a low-protein diet, so it must be ensured that protein sources such as wheat M, nuts, milk, etc.
- Doing exercise
Aerobic exercise, known as Cardio, has an effective effect in promoting health, as it burns calories and clearly contributes to reducing belly fat, but studies differ as to whether exercise in moderate intensity is more effective than Intensive exercise or vice versa, and perhaps the most important thing is the intensity or intensity of the exercises is the way these exercises are performed and the number of times they are repeated, as one of the studies conducted on menopausal women found that those who practiced aerobic exercise for 300 minutes each week lost a quantitative amount Greater than fat from all areas of the body compared to women who had engaged in the same exercise for 150 minutes per week.
- Replace the oils with coconut oil.
Coconut fat is one of the best healthy fats that can be obtained, as studies have shown that medium-length fat chains in coconut oil may help to boost metabolism and reduce the amount of stored fat, as some studies have found that it may help lose belly fat, as A study conducted on obese men found that consuming coconut oil daily for 12 weeks resulted in a loss of 2.86 cm from the waist circumference, without making a clear change in their diet or exercise routine, and it is advised to consume two tablespoons of food or the equivalent of 30 ml of Coconut oil daily. It must be considered that coconut oil contains high calories, instead of increasing it to the diet, it can be used as a substitute for other oils.
- Abdominal muscles.
The body contains four major abdominal muscles, and it is important to maintain its strength, as it helps the body in maintaining internal stability by helping to breathe, facilitating movement, protecting internal organs, and supporting balance, and strong muscles work to reduce back pain Increases the elasticity of the body.
The main abdominal muscles are:
- Rectus abdominis.
- Transverse abdominis.
- External oblique muscle.
- The internal oblique muscle.
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