How to get rid of the rumen in a week

  

How to get rid of the rumen in a week

Rumen

The rumen, or what is known as abdominal obesity, is released when there is an amount of excess fat accumulated around the abdominal area, and there are two types of these fats: It is the subcutaneous fat. Which accumulates in the form of a layer directly under the skin, and is usually soft to the touch, and visceral fat that accumulates around the organs; Such as the intestine, liver, and others, which constitute 10% of body fat. [1] [2] The rumen is also known as an increase in the measurement of the waist circumference (in English: the waist circumference) from 88 centimeters for women, and 102 centimeters for men.  [3]

For an overview of the causes of the rumen and the risks associated with it, you can read the article What are the causes of the appearance of the rumen .

Is it possible to get rid of the rumen in a week?

Getting rid of belly fat or belly fat can be difficult, even with a diet and exercise , and it is difficult to lose belly fat in a short period of time, and there is no specific diet or nutritional supplement that may contribute to losing it quickly, (4) ] [5] Despite the level of demand for rapid weight loss methods, adherence to a healthy diet and exercise for life is essential to the success of the process of losing weight and maintaining it, and it is also advised to avoid following rapid abdominal fat loss diets. [6] [7]

Reducing body weight is the best solution to get rid of the rumen. As it is difficult to determine the weight loss in the abdominal area only, and this can be applied by eating less calories than the body burns, and thus burning a larger amount of belly fat automatically when following the diet, and it is worth noting the need to exercise to help Lose weight. [8] [9]

How to get rid of the rumen

There are many steps that can be taken to get rid of excess weight and belly fat. From which we mention the following: [4]

Increase your intake of fiber: Fiber can help you feel full for a longer time, which may reduce the amount of food consumed during and between meals, and fiber contributes to maintaining the health and functions of the digestive system, which reduces the occurrence of bloating , and makes the stomach look thinner.

Eat sufficient amounts of protein: The protein of important nutrients to maintain weight; Eating a large amount of protein increases the secretion of satiety hormones, which reduces appetite and stimulates a feeling of fullness, as well as increases metabolism rates, and contributes to preserving muscle mass during the process of losing weight. [10] One observational study indicated And it was published in The Journal of Nutrition in 2005 that consuming protein in moderate amounts instead of carbohydrates can reduce belly fat. [11]

Reducing the intake of foods containing trans fats: (English: Trans fats); They are fats made by adding an atom of hydrogen to unsaturated fats. Like soybean oil , these trans fats are found in artificial butter or margarine (English: Margarines), and they are also added to some packaged foods, and it is worth noting that these trans fats are associated with a higher risk of insulin resistance and increased abdominal fat accumulation, according to a study A preliminary published in Obesity magazine in 2012, which was conducted on monkeys, and therefore it should be noted that it is necessary to read the food label of any product before purchasing it, and to avoid food products that contain trans fats, which are usually referred to as partially hydrogenated fats. . [10] [12]

Avoid eating sugars: Fructose or sugar in general leads to faster growth of fat cells, especially visceral fats, and a diet rich in fructose-containing drinks increases the amount of calories consumed, and affects the increase in the accumulation of fat in the abdomen, and helps water consumption Instead of these sugary drinks, you limit the amount of sugar consumed, which later helps reduce your intake of high-sugar foods. [13] [5]

Commitment to specific amounts of food: Even if you choose healthy foods, as they also contain calories, and therefore it is advised to reduce the amount of food eaten at home, and to share food when going to the restaurant or eat half the amount of the meal and take the rest of it to the house. [14]

Exercise: which includes the exercises described below: [15]

Aerobic exercise and cardio: these exercises include; Running, rope skipping, and swimming are associated with an increased heart rate , and the more intense and prolonged the exercise, the more calories the body burned.

High-intensity interval training (HIIT): It is a method of increasing the rate of fat burning when doing aerobic exercise, which includes short periods of vigorous activity followed by periods of low-intensity activity; For example: running for one minute, then walking for two minutes, and then running or practicing any higher intensity exercise; Jump the rope for two minutes.

Strength training (English: strength training): for example; Lifting weights , which usually burn a small amount of fat, or that it does not burn any of them at all, and the exercise of these exercises is associated with increasing muscle mass, which is necessary in order to stimulate metabolism, and burn calories, and people with greater muscle mass burn more than Calories even without exercising.

Adequate sleep: An observational, observational study published in the journal Sleep in 2010 and lasting for 5 years indicated that adults of less than 40 years of age who sleep 5 hours or less during the night significantly accumulate visceral fat. Sleeping in adults who slept for 8 hours or more during the night is also associated with increased visceral fat, compared to sleep between 6 to 7 hours, but it should be noted that this has not been proven in persons over 40 years of age. [2] [16]

Avoid stress and anxiety: Stress and the consequent high levels of the hormone cortisol are associated with the risk of developing abdominal obesity , but it should be noted that not all obese people suffer from high levels of cortisol, as the genetic factor can play a role in this, according to a review published in Current Obesity Reports in 2018, and you can reduce stress by doing things that increase feelings of contentment. Such as reading, communicating with others, and meditating (in English: meditation). [7] [17]

Avoid smoking: associated smoking with an increased risk of fat storage in the abdominal area instead of the thighs and buttocks, was a study published in PLoS ONE magazine in 2012 indicated that people who smoke a lot more than they have fat accumulation levels of visceral and abdominal fat are more compared to people who smoked less. [2] [18]

 

References

↑ Wei-Ping JIA, Chen WANG, Shan JIANG, and others (2010-2), “Characteristics of Obesity and Its Related Disorders in China” , Biomedical and Environmental Sciences , Issue 1, Folder 23, Page 4-11. Edited.

^ A b v "Taking AIM At Belly by fat" , Www.health.harvard.edu , 8-2010, Retrieved 3-5-2020. Edited.

↑ "Abdominal Obesity" , www.sciencedirect.com , 2010, Retrieved 3-5-2020. Edited.

^ A b of Jenna of Fletcher (6-3-2019), "18 Ways To the get of a : flat of stomach" , www.medicalnewstoday.com The , Retrieved 3-5-2020. Edited.

^ A b "Is There 'One Trick' to Losing Belly Fat?" , www.rush.edu , Retrieved 3-5-2020. Edited.

↑ Katherine Zeratsky (10-12-2019), "What's the Flat Belly Diet, and can it help you lose weight?" , Www.mayoclinic.org , Retrieved 3-5-2020. Edited.

^ A b Ann Pietrangelo (28-10-2019), "What ' Causes Stress And How To Belly To Treat And Prevent It" , Www.healthline.com , Retrieved 3-5-2020. Edited.

↑ Jennifer Scott (1-30-2020), "The Health Risks of Abdominal Obesity" , www.verywellhealth.com , Retrieved 3-5-2020. Edited.

↑ Johannah Sakimura (7-7-2014), “Belly Fat: Sorting Science from Scams , ” www.everydayhealth.com , Retrieved 3-5-2020. Edited.

^ A b Franziska Spritzler (24-2-2020), "20 Tips To Effective to Lose Belly Fat (Backed by vBulletin® Science)" , Www.healthline.com , Retrieved 3-5-2020. Edited.

↑ Anwar Merchant, Sonia Anand, Vlad Vuksan, And Others (5-2005), “Protein Intake Is Inversely Associated with Abdominal Obesity in a Multi-Ethnic Population” , The Journal of Nutrition , Issue 5, Folder 135, Page 1196-1201 . Edited.

↑ Kylie Kavanagh, Kate Jones, Janet Sawyer, and others (6-9-2012), “Trans Fat Diet Induces Abdominal Obesity and Changes in Insulin Sensitivity in Monkeys” , Obesity , Issue 7, Folder 15, Page 1675-1684. Edited.

↑ "Want to Lose the Belly Fat?" , www.health.clevelandclinic.org , 17-4-2020, Retrieved 3-5-2020. Edited.

↑ "Belly fat in women: taking - and keeping - it off" , www.mayoclinic.org , 14-6-2019, Retrieved 3-5-2020. Edited.

↑ Zawn Villines (3-9-2017), “Ways to lose subcutaneous fat , ” www.medicalnewstoday.com , Retrieved 3-5-2020. Edited.

↑ Kristen Hairston, Michael Bryer-Ash, Jill Norris, and others (3-2010), “Sleep Duration and Five-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study” , Sleep , Issue 3, Folder 33, Page 289-295. Edited.

^ Eline Valk, Mesut Savas, and Elisabeth Rossum (2018), "Stress and Obesity: Are There More Susceptible Individuals?" , Current Obesity Reports , Issue 2, Folder 7, Page 193-203. Edited.

↑ Jung Kim, Kyung Shim, Sang Oh, and others (2012), “Cigarette Smoking Increases Abdominal and Visceral Obesity but Not Overall Fatness: An Observational Study” , PLoS ONE , Issue 9, Folder 7, Page e45815. Edited.

↑ Video of ways to remove the rumen.