Abdominal 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 visible or accumulated fat under the skin, as this is considered an aesthetic problem, no more, but the risks The health lies in the increase in visceral fat, which is located in the abdominal cavity around the internal organs, and its accumulation around the waist poses a risk to health even if the body weight is not significant, and its increase is linked to the occurrence of metabolic syndrome, and chronic diseases. Like diabetes It is of the second type, and heart disease, because visceral fat is hormonal active, as it secretes compounds that affect several vital processes related to the occurrence of diseases in the human body, [1] and these fats can be measured by measuring the waist circumference by a meter or adhesive, and if it is 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 proven strategies and methods that can be used to get rid of them. . [2]
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| Abdominal slimming methods |
Ways to lose weight in the abdomen Reducing sugar and sweetened drinks The excessive intake of sugars leads to an increase in the burden on the liver so that it is forced to turn into fat, and eventually accumulates around the waist and abdomen area, and may accumulate on the liver, which leads to increased insulin resistance and the occurrence of several metabolic problems, This is because sugar consists of glucose and fructose, and fructose can only be metabolized in the liver. On the other hand, sugar-sweetened drinks have a worse effect on health, as one study indicated that consumption of a portion of sweetened and fizzy drinks from them in particular g It increased the risk of obesity in children by 60%, so it is advised to stop eating local 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 full form instead of juice because they contain fiber that Protects against the negative impact of fructose. [2]
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 and controlling the type and amount of food that is eaten, and you can also use phone applications, and websites that can calculate The calories that are consumed 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 a person decides that he wants to lose belly fat, because the use of these tools initially gives one To experience what is needed to estimate what is eaten and to know if he eats more than he needs or not. [2] [3] Volume 0% A high protein diet. Protein is an important nutrient for weight control, as increased protein consumption in turn helps increase excretion. The hormone fullness (in English: PLY), which reduces appetite and promotes the feeling of satiety, as protein helps increase metabolism levels and maintain muscle mass during weight loss, and many studies have indicated that people who consumed more protein and had less fat Abdominal substance Resonance with those who consumed a low-protein diet, so be sure to include protein sources such as meat, nuts, dairy, etc. in each meal. [3] Aerobic exercise Aerobic exercise (Cardio) ) By its effective effect in promoting health, as it works to burn calories and contribute clearly to reducing abdominal fat, but studies differed whether exercise in moderate intensity is more effective than intensive exercise or vice versa, and perhaps more important than intense exercise And its intensity is the way these exercises are performed and the number of their repetition times, as one of the studies conducted on menopausal women found that those who practiced aerobic exercises for 300 minutes each week lost a greater amount of fat from all areas of the body compared to women who practiced the same exercises for 150 One minute a week. [3]
Replacing 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, and some studies have found that it may help to Abdominal fat loss, 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 their 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, as this amount has been used in most studies that have positive results, and on the other hand, it must be taken into account that coconut oil contains high calories, instead of increasing it to the diet, it can be used as an alternative to other oils. 3] Abdominal muscles The body contains four major abdominal muscles, and it is important to maintain its strength, as it helps the body maintain internal stability by helping to breathe, facilitate movement, protect internal organs, and support balance, and strong muscles work to reduce Back pain increases the flexibility of the body. The main abdominal muscles are: [1] Rectum abdominal. Transverse abdominal. External oblique muscle. The internal oblique muscle.