How to get rid of the rumen quickly

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 rather it takes some effort, commitment and perseverance, following a healthy lifestyle, and adopting some methods that contribute to the loss of the rumen. [1] The elimination of belly fat depends on negative calories. That is, by reducing the calories consumed compared to the amount of calories burned by the body; Approximately half one kilogram of fat is equivalent to 3,500 calories, so reducing this amount of calories per week reduces this amount of fat, and to reach this, you can reduce 500 calories per day, which contributes to losing two kilograms per month, as can physical exerciseContributes to increasing calorie burning, as well as building muscle mass, which increases the metabolism rate. This is if it is an average of at least 150 minutes a week of moderate-intensity exercise; Like walking fast, cycling, or 75 minutes of high-intensity exercise like jogging and jogging. [2] [3] [4]

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, as these diets cause loss of muscles, bones, and water instead of losing the excess fats that lead to the emergence of rumen, and in fact it is recommended for those who want to lose weight quickly To resort to the doctor to ensure a reduction of 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 the fat in this particular area is more difficult than in other areas, there are some tips that may help. We mention the following: ^{[5] [6]}

• Increased intake of soluble fiber: (English: Soluble Fibers); It helps to slow down the movement of food through the digestive system, because it absorbs water and forms a gelatinous substance, which also contributes to increasing the sense of satiety, and plays a role in weight loss , and soluble fiber can help reduce the number of calories that can be obtained A person from food, and flaxseeds , avocados, legumes , and blackberries 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. Therefore, those who want to get rid of the rumen should check the food label for anything they want to buy, to avoid any foods. It contains these fats whose intake has been linked to an increased risk of inflammation, heart disease, insulin resistance , and increased abdominal fat accumulation.
• Increase protein intake: which contributes to the increase in the secretion of the satiety hormone and reduces the appetite, and thus reduces the amount of food eaten, and many studies show that those who eat more protein have less fat in the abdominal area compared to those who follow a low-protein diet, and also increases protein It reduces the rate of energy metabolism in the body, and preserves a person's muscle mass when following a weight-loss diet.
• Getting rid of tension and stress: through the practice of enjoyable activities such as yoga and meditation, which contribute to alleviating tension 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 the increase in the level of this hormone is associated with an increase in appetite, and the storage of fat in the body, especially In the abdomen, the body also increases the secretion of cortisol in women who already have a larger waist circumference when subjected to stress and tension.
• Reducing the intake of sugars: which contain fructose, and excessive fructose intake is associated with many chronic diseases such as type 2 diabetes, heart disease, obesity, and increased fat accumulation in the abdominal area.
• Aerobic exercise: (English: 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 stomach area. Eating whole grains can reduce the storage of excess fat compared to consuming refined carbohydrates .
• Exercise resistance exercises: where practicing a combination of resistance exercises such as weight lifting, in addition to aerobic exercises, can contribute to reducing the levels of visceral fat, 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 ( in English: Sleep apnea) during sleep the accumulation of visceral fat.

Reasons for the emergence of the rumen

The following points explain the most common reasons for the appearance of the rumen: [7]

• Failure to get proper nutrition: 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 fats, as well as not consuming protein with little fat in the system Food may cause increased amounts of food, and eating food sources of trans fats such as fast food , baked goods such as chips, and muffin causes inflammation that can lead to obesity, and the American Heart Association recommends consuming foods that contain whole grains, mono and poly fats. Unsaturated instead of trans fats.
• Feeling of tension and stress: As the presence of a person in a dangerous situation causes the body to secrete the hormone cortisol (in English: Cortisol), which affects the metabolism process, people usually consume food when feeling this situation, and this hormone causes the storage of excess fat around the rumen and other areas of the body .
• Adopting a lifestyle characterized by lack of movement: consuming more calories than what 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 both lack of sleep duration or quality is considered 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 rumen and visceral fat, and it is worth noting that smoking is not considered a direct cause of the emergence of rumen, but it may be considered one of the factors that may increase the risk of its emergence.
• Genetic factors: Some evidence has found that it may play a role in whether or not a person suffers from obesity, as researchers believe that obesity may enhance behavior, metabolism, and the risk of developing obesity-related diseases similar to environmental and behavioral factors that increase the likelihood of obesity.

Fat distribution in the body

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, cardiovascular disease, and it may be considered an indicator of premature death, and it should be noted that the rate of obesity has increased in the United States, especially for children, which prompted some doctors to perform gastric sleeve and surgery. Gastric bypass. [8] [9]

It should be noted that many factors determine how fat is distributed in the body, including; Race, gender, and age, the accumulation of fat in the upper body is called abdominal obesity , or Android obesity; Which usually spreads among men, while this accumulation spreads in the buttocks and thigh area among women whose bodies contain a higher supply of fat compared to men because of its need in some cases such as pregnancy or lactation, and it should be noted that despite the body mass index; Which equals weight in kilograms to the square of height in meters is used to find the ideal weight, overweight, thinness, or obesity, but it is not possible through it to know the amount of fat and its distribution in the body, while the rumen is a sign of excessive fat as the normal value of the waist circumference should be It should not exceed 88.9 cm for women and 101.6 cm for men. [10] [11] [8]

References

1. ↑ Franziska Spritzler (2018-07-12), “20 Effective Tips to Lose Belly Fat (Backed by Science)” , www.healthline.com , Retrieved 22-05-2019. Edited.
2. ↑ Johannah Sakimura (7-9-2014), “Belly Fat: Sorting Science from Scams , ” www.everydayhealth.com , Retrieved 1-3-2019. Edited.
3. ↑ Stacey Feintuch, “How to Lose Belly Fat , ” www.healthywomen.org , Retrieved 1-3-2019. Edited.
4. ↑ Daniel Bubnis (24-10-2018), "How Long Will It Take Me to Lose Excess Belly Fat?" , Www.healthline.com , Retrieved 1-3-2019. Edited.
5. ↑ Sonya Collins, "The Truth About Belly Fat , " www.webmd.com , Retrieved 10-6-2018. Edited.
6. ↑ Franziska Spritzler (7-11-2016), "20 Effective Tips to Lose Belly Fat (Backed by Science)" , www.healthline.com , Retrieved 10-6-2018. Edited.
7. ↑ Bethany Cadman (10-10-2018), "How do you lose belly fat?" , Www.medicalnewstoday.com The , Retrieved 1-3-2019. Edited.
8. ^ ^{A b} of Sonya Collins (20-3-2014), "The Truth About Belly Fat" , the www.webmd.com , Retrieved 1-3-2019. Edited.
9. ↑ "Abdominal Fat" , www.nutritionfacts.org , Retrieved 1-3-2019. Edited.
10. ↑ "How belly fat points to type 2 diabetes" , www.health24.com , 15-2-2017, Retrieved 1-3-2019. Edited.
11. ↑ "A fat belly is bad for your heart" , www.escardio.org , 20-4-2018, Retrieved 1-3-2019. Edited.