Getting rid of belly permanently

Getting rid of belly permanently



Contents

  • 1 overweight and obesity
  • 2 Harmfulness of rumen on health
  • 3 ways to get rid of belly permanently
  • 4 References

Overweight and obesity

Excess weight is defined as the accumulation of fat in the body so that the weight exceeds a specific scale that calculates the weight in proportion to the length, obesity is defined as the accumulation of fat in the body to a degree that conflicts with the health of the body, and the body weight is evaluated using the body mass index that is calculated by dividing the weight in kilograms by the square of the height In meters, the result is evaluated as a normal weight if it is between 18.5 kg / m² to 24.9 kg / m², and it is an overweight if it is between 25 kg / m² to 29.9 kg / m², and it is a first-degree obesity if it is between 30 kg / m² to 34.9 kg / m², and a second-degree obesity if it is between 35 kg / m² to 39.9 kg / m², and excessive obesity Third degree if it is 40 kg / m² and more.

Weight gain and obesity occurs when a person eats large quantities of food giving him more calories than his body needs, and this happens because he does not know how to organize meals and ignorance of the basics of a healthy diet and neglecting physical exercises that burn calories. And when fat accumulates in the abdominal area, obesity is called apple or masculine form of obesity, as it is called intermediate obesity, and the name does not mean that it is limited to men only, but it indicates that the prevalence of intermediate obesity in men is more than in women, as it increases in men with Age increases and is found in postmenopausal women in higher proportions than in women of childbearing age. And it is determined whether the person with obesity suffers from moderate obesity and the rumen is if the waist circumference measurement exceeds 88 cm in women and 102 cm in men. [1]

Harmful rumen on health

Fat accumulated in the abdominal area is associated with an increased risk of developing many chronic diseases, such as: diabetes , high pressure, cardiovascular diseases, and some cancers. It also raises the risk of death with these diseases, [1] and this occurs because the fat tissue in particular in the abdominal area around Important internal organs act to release inflammatory cytokines that increase insulin resistance in receptors in muscle cells. These fats also reduce the secretion of adiponectin, which combats diabetes and atherosclerosis , and which acts as an anti-inflammatory. [2]

Ways to get rid of belly permanently

  • In order for the belly to be eliminated permanently, the person must treat obesity and overweight in an effective manner with far-reaching consequences, and he should not pay attention to quick solutions that are usually temporary or dishonest. In order to address obesity, excess weight and get rid of rumen fat, a long-term gradual weight loss plan must be developed, where these methods are more successful in getting rid of excess weight which includes rumen fat and not gain it again, and when this method is adopted which depends on the introduction Positive changes in diet and lifestyle and making it a permanent part of a person's life, increases a person's opportunity to get rid of extra weight and rumen permanently and irreversibly, [1] This is in contrast to the quick temporary dieting, which the body quickly returns to its previous weight after leaving it, because the person returns to the same previous system of life, which caused him to gain weight from scratch.
  • Exercising regularly, as scientific research found a direct relationship between exercising regularly, especially aerobic exercises and losing belly fat, and the relationship between them was direct, so that the loss of belly fat increased with increased exercise. [2]
  • Setting a plan that contains realistic and logical goals so that a person can achieve and reach them, avoiding the frustration that might befall him if he sets difficult goals and fails to achieve them, as it is possible to plan to lose half a kilogram per week instead of many kilograms, [1] and the weight loss is slow and continuous. Better than fast and discontinuous weight loss followed by episodes of weight gain.
  • It is possible to use a notebook for the person to write a daily schedule for him, including his meals, times, places to eat and the feelings he felt when eating every meal and the physical activities that he performs. This method helps the person to assess himself and evaluate his daily life system, so he is able to identify the mistakes that he must Work to change them. [1]
  • The person should focus most of his attention and thinking on adopting the correct nutritional habits instead of focusing on his weight and waist circumference so that he can continue the positive changes, which in turn result in losing weight and gradually getting rid of the rumen . [1]
  • A healthy diet offers fewer calories than a person’s daily needs so that fats are burned to obtain the energy that a person has reduced from his daily diet, [1] and a nutritionist is preferred to help.
  • Eating slowly, chewing well, and adhering to a place and times for eating. [1]
  • Choosing foods that are low in calories and that provide the body with the necessary nutrients . [1]
  • Replacing whole milk and milk products with their skimmed substitutes and making sure to eat them daily, as many studies have found an inverse relationship between eating milk and milk products and storing body fat. [3]
  • Avoid eating sweets, sugars and high-fat foods.
  • Drink enough water so that the intake is not less than two liters per day with more to compensate for the loss of water that occurs during exposure to hot weather or when exercising, and make sure to drink water between and during meals to reduce hunger and reduce food intake. [1]
  • Drink healthy drinks that help get rid of body fat and rumen, such as green tea, [4] and sage. [5]
  • Adequate sleep for an average of 7 and a half hours, as adequate sleep deprivation negatively affects metabolism in the body and reduces a person's energy to exercise and may cause him to resort to unhealthy and high caloric snacks . [6]
  • Eat foods high in dietary fiber, such as whole grains, legumes, fruits, and vegetables. [1]

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