How to get rid of the rumen quickly, rumen, Reasons for the appearance of the rumen, Body fat distribution,

How to get rid of the rumen quickly

Is it possible to get rid of the rumen quickly?

There are no magic solutions to get rid of the rumen quickly, but it requires some effort, commitment and perseverance, and following a healthy lifestyle, and adopting some methods that contribute to the loss of the rumen; Where the disposal of rumen fat depends on negative calories That is, by reducing the calories consumed compared to the amount of calories the body burns; Approximately half a kilogram of fat is equivalent to 3,500 calories, and thus reducing this amount of calories per week reduces this amount of fat, and to reach this can be reduced 500 calories per day, which contributes to losing two kilograms per month, and physical exercise can also be done. To contribute to increasing the burning of calories, in addition to building muscle mass, which raises the metabolic rate; If it is an average of at least 150 minutes per week of moderate intensity exercise; Walking briskly, cycling, or 75 minutes of vigorous intensity exercise, such as jogging and jogging.

How to get rid of the rumen

Many researchers advise to lose weight gradually, and to avoid resorting to popular diets that are commonly used in order to lose weight quickly, these diets cause the loss of muscle, bone, and water instead of reducing excess fat that leads to the appearance of the rumen, and in fact it is recommended for those who want to lose weight quickly To resort to the doctor to ensure that you lose about half a kilogram to one kilogram on a weekly basis while maintaining the health of the body and eating the nutrients it needs, and although getting rid of fat in this particular area is more difficult than other areas, there are some tips that may help Among them, we mention the following:

Increased intake of soluble fiber: It helps to slow the movement of food through the digestive system, because it absorbs water, and forms a gel, which also contributes to increasing the feeling of satiety, and plays a role in weight loss , and soluble fiber can help reduce the number of calories that can be obtained. per person from food, and flaxseeds , avocados, legumes , and black cranberries are a good source of soluble fiber.
Avoid eating trans fats: Trans fats are made by hydrogenating unsaturated fats, and are found in vegetable butter and many canned foods, so it is worthwhile for those who want to get rid of the rumen to check the food label for anything they want to buy, to avoid any foods It contains these fats, the intake of which is linked to an increased risk of inflammation, heart disease, insulin resistance , and increased belly fat accumulation.
Increased protein intake: This contributes to a high secretion of the satiety hormone and reduces appetite, and thus reduces the amount of food eaten, and many studies show that those who eat more protein have less abdominal fat compared to those who follow a low-protein diet, and protein increases It increases the rate of energy metabolism in the body, and maintains a person’s muscle mass when following a diet to lose weight.
Getting rid of stress and stress: through engaging in enjoyable activities such as yoga and meditation, which contribute to alleviating stress that leads to the accumulation of fat in the abdomen, as a result of stimulating the secretion of the hormone cortisol from the adrenal glands, and an increase in the level of this hormone is linked to increased appetite, and fat storage in the body, especially In the abdomen, the body’s secretion of cortisol increases in women who already have a larger waist circumference when exposed to stress and tension.
Reducing the intake of sugars: which contain fructose, and excessive intake of fructose is linked to many chronic diseases such as type 2 diabetes, heart disease, obesity, and increased accumulation of fat in the abdominal area.
Aerobic exercise: which is the most useful kind of kinds of sports and exercises different to get rid of the accumulation of fat in the abdomen, and to promote health in general, and burn calories.
Reducing the intake of refined carbohydrates: It is recommended to eat whole grains instead of refined carbohydrates, which reduces the accumulation of fat around the abdominal area. Eating whole grains can reduce the storage of excess fat compared to consuming refined carbohydrates .
Doing resistance exercises: A combination of resistance exercises such as weightlifting, in addition to aerobic exercises, can contribute to reducing visceral fat levels, and it should be noted the importance of the role of these exercises in maintaining muscle mass .
Get the premium enough sleep: It is advisable to sleep for 7 hours or more per night, and must ensure that sleep is also comfortable, and stops associated with breathing during sleep the accumulation of visceral fat.

Reasons for the appearance of the rumen

The following points explain the most common reasons for the appearance of the rumen:

Lack of proper nutrition: as foods that contain added sugars such as cake, sugar candy, soft drinks , and fruit juices, cause weight gain, reduce metabolism, and reduce the body's ability to burn fat, and not consuming little protein in fat in the system. Diet may cause an increase in food intake, and eating food sources of trans fats such as fast food , baked goods such as chips, and muffins causes infections that can lead to obesity, and the American Heart Association recommends consuming foods that contain whole grains, mono and multiple fats. unsaturated fats instead of trans fats.
Feeling of tension and stress: As a person in a dangerous situation causes the body to secrete the hormone cortisol, which affects the metabolism process, people usually consume food when feeling this condition, and this hormone causes excess fat to be stored around the rumen and other areas of the body .
Following a sedentary lifestyle: Consuming more calories than the body burns leads to weight gain , and following this pattern causes the inability to get rid of the excess fat that accumulates around the abdominal area.
Lack of sleep: According to a study published in the Journal of Clinical Sleep Medicine, it was found that weight gain is associated with a decrease in sleep duration, and the lack of sleep duration or quality is one of the reasons for the accumulation of fat in the rumen, as it may lead to unhealthy eating habits, such as the so-called Emotional eating.
Smoking: Although the rate of obesity among smokers and non-smokers is the same, smokers have an increase in the appearance of the rumen and visceral fat, and it is worth noting that smoking is not considered a direct cause of the appearance of the rumen, but it may be considered one of the factors that may increase the risk of its appearance.
Genetic factors: Some evidence has found that they may play a role in whether or not a person is obese. Researchers believe that obesity may enhance behavior, metabolism, and the risk of obesity-related diseases similar to environmental and behavioral factors that increase the likelihood of obesity.

Body fat distribution

There are fat under the skin while there are others about members of the interior such as the heart, lung, liver, and is the visceral fat of the biggest problems even for people the thin, although these fats provide protection on the members , but the accumulation of a large amount raises the risk of several diseases , injury, Such as: high blood pressure , type 2 diabetes, and cardiovascular disease, and it may also be considered an indicator of early death, and it should be noted that the rate of obesity has risen in the United States, especially for children, which prompted some doctors to perform gastric sleeve surgery, and gastric bypass surgery. Infectious bypass.

It should be noted that many factors determine how fat is distributed in the body, including; Ethnicity, gender, and age The accumulation of fat in the upper body is called abdominal obesity , or Android obesity; that is usually spread among men, while this accumulation spreads in the buttocks and thigh area among women whose bodies contain a higher stock of fat compared to men because they need it in some cases, such as pregnancy or breastfeeding, and it should be noted that although the BMI; Which is equal to the weight in kilograms to the square of the height in meters is used to find out the ideal weight, or overweight, or thinness, or obesity, but it is not possible to know the amount of fat and its distribution in the body, while the rumen is a sign of excessive fat, as the natural value of the waist circumference should It should not exceed 88.9 centimeters for women, and 101.6 centimeters for men.