How to get rid of the rumen quickly for women
There is no magic diet to get rid of belly fat, but when losing excess weight as a result of following any diet, belly fat will usually decrease first, just as there is no quick solution to get rid of the rumen, but rather it needs to follow a set of steps to succeed in reducing waist circumference and losing weight. The accumulated fat in the abdominal area, and here comes an explanation of the healthy and proper steps to get rid of the rumen in women:
Eating healthy foods: It is recommended to follow a healthy and balanced diet and focus on plant food sources, such as fruits, vegetables, and whole grains, in addition to choosing fat-free protein sources and low-fat dairy products. It is also recommended to limit the sources of saturated fats found in meat. and high-fat dairy products, such as:
Cheese and butter, and replace them with moderate amounts of monounsaturated and polyunsaturated fats found in fish, nuts, and some types of healthy vegetable oils.
Eat a good amount of water-soluble fiber: soluble fiber is known as the fiber that absorbs water and forms a gel that helps slow the passage of food through the digestive system, so this type of fiber promotes weight loss by increasing the feeling of satiety and reducing the amount of food consumed. It can also reduce the body’s absorption of calories in food, and also help reduce belly fat. A study published in the journal Obesity in 2013 indicated that increasing the intake of 10 grams of soluble fiber reduced belly fat gain by 3.7% over a period of 5 years.
Reducing the size of the portions eaten: It is advised to pay attention to the size of the portions eaten, as increasing the size of the food portions increases the calories consumed, even with eating healthy options, and it is possible to reduce the size of portions eaten at home, sharing the meal with another person in the restaurant, or eating half the meal, And take the rest home.
Avoid consuming refined sugar: You should avoid sugar-sweetened foods and drinks, as sugar added to food is an unhealthy option, as it has a harmful effect on the health of metabolic processes, and it is worth noting that sugar consists of half of the glucose, and the other half of fructose, and the body can also Any amount of fructose by the liver, and if you eat large amounts of refined sugar, the liver will have to convert large amounts of fructose into fat, and as a result of excessive consumption of fructose sugar, the accumulation of fat will increase in the abdominal area.
Increasing physical activity: Exercising can help reduce waist circumference, and even in the absence of weight loss, exercise leads to a loss of visceral fat and an increase in muscle mass. Excess visceral fat in people can be associated with a decrease in physical activity. A study published in JAMA magazine in 2003 indicated that regular exercise such as brisk walking led to a decrease in weight and fat in postmenopausal women who were overweight or obese.
It is also recommended to practice moderate-intensity aerobic exercises such as brisk walking and riding a bicycle for at least 30 minutes, most days of the week, and to increase movement and activity during the daily routine tasks, such as:
Stopping the car far from the specified destination, completing on foot, climbing the stairs instead of using the elevator, standing and walking while talking on the phone, and many studies have shown that doing aerobic exercises such as brisk walking, with resistance exercises such as weight lifting can help reduce visceral fat, and reduce its accumulation, and it is worth noting that exercise that targets a specific part of the body, which is known as Spot exercise, such as sit-up exercises, can help to tighten the stomach muscles only, but it will not help reduce visceral fat.
Avoid stress: Participation in enjoyable activities that relieve tension and stress, such as yoga and meditation, can help reduce belly fat, as stress stimulates the acquisition of belly fat by stimulating the adrenal glands to produce the hormone cortisol, known as the stress hormone. Stress and a review published in the journal Endocrinology in 2004 showed that high levels of cortisol increase appetite levels and the rate of belly fat storage, and another study published in the journal Obesity Research indicated that the bodies of women with a large waist circumference may tend to produce a greater amount of cortisol when responding to stress, which can cause an increase in the accumulation of belly fat.
Taking enough sleep: The number of hours of sleep suitable for the functioning of the body, performing tasks properly, and not feeling sleepy during the day varies, and the National Institutes of Health have indicated that the need for most adults ranges between seven to eight hours of sleep. Good, uninterrupted sleep that provides the body with the health benefits of sleep, including cell growth and repair.
Drinking enough water: Drinking water can help lose weight, by temporarily raising the metabolism rate, as drinking water can increase up to 100 calories that the body burns during the day, and drinking water before meals can stimulate the feeling By filling you with satiety, consuming fewer calories, and may help relieve constipation and reduce flatulence.
Method for measuring the rumen in women
There are several ways to measure abdominal obesity, and the two most common methods are waist circumference measurement, and the waist-to-hip ratio known as the waist-to-hip ratio. Health organizations have identified numbers that define abdominal obesity, and it is worth It is mentioned that these numbers differ between men and women, and the waist circumference can be measured by wrapping a measuring tape around the widest part of the abdomen, which is approximately at the level of the navel, and the measuring tape must be placed without pressure on the body to give the correct number, and the measurement must be taken when exhaling, Then compare the waist circumference measurement with the measurement for women, as abdominal obesity is defined in women when the waist circumference is greater than 88.9 centimeters.
As for the waist-to-hip ratio, it can be calculated by measuring the waist circumference that was previously explained, in addition to measuring the circumference of the hips at the widest area, then calculating the ratio. It should be noted that the risks associated with abdominal obesity begin when the waist-to-hip ratio is higher than 0.85 in women. This ratio can be calculated using the following equation:
Waist-hip ratio = waist circumference ÷ hip circumference.
The problem of the rumen in women and its risks
Abdominal obesity, or central obesity, is a significant accumulation of fat in the abdominal area, as a result of increased visceral fat in particular. Excess abdominal fat is associated with an increased risk of heart disease, diabetes, and other health problems. And abdominal obesity is very common among the elderly, as body fat is often redistributed in the abdominal area during advancing age, and women before menopause have almost half the amount of belly fat compared to men, and this difference is largely due to body shape. And while women have a higher percentage of fat compared to men, this fat is mostly distributed in the hips and thighs, and the woman’s body is generally similar to the shape of a pear, while the man has a shape similar to the shape of an apple, and often carries extra weight in the abdomen.