belly fat “pot belly” or “beer belly“
The belly fat is one of the problems that bothers many. It is the accumulation of body fat in the abdominal area, which is known scientifically as the mean obesity or obesity associated with male sex, as defined by the apple, and the accumulation of fat in this region is a risk factor for many chronic diseases, The risk of diabetes, high blood pressure, cardiovascular disease, and some types of cancer, although this type of obesity is more prevalent in men, but it also exists in women, especially after menopause .
And after diagnosis of obesity using BMI , The average obesity is diagnosed by using a waist circumference measurement. This measurement should not exceed 88 cm in women and 102 cm in men .
Ways to get rid of belly fat quickly
The best way to lose weight and extra weight is to combine diet, sports and lifestyle change into a healthy lifestyle , , And the gradual routes are more successful than those highways or which are considered complete loss of the belly fat in a short period of time , And the diet is the basis of weight loss as the reduction of calorie intake occurs imbalance in energy in the body, burning body fat to compensate for the lack of energy intake , And when losing weight and body fat you lose abdominal fat However, recent studies have found a strong correlation between aerobic exercise, especially aerobic exercise, and abdominal fat loss, including internal fat that surrounds important organs. Regular aerobic exercise for at least 10 hours a week and for several weeks Of abdominal fat, and thus the risk of abdominal fat-related diseases and death .
Abdominal fat disposal exercises
Scientific research found a positive relationship between the practice of aerobic exercise medium to severe severe to regular for at least 8 weeks and disposal of belly fats, where the greater exercise of this type of exercise increased the amount of fat to be disposed of the body, and also found positive results of resistance exercises , But you must definitely follow an appropriate diet regime with exercise so as not to eat too much calories , And examples of aerobic exercise that can be done to get rid of the belly fats:
- Walk fast or jog .
- Fixed bike .
- Jump using the rope .
- Jogging .
- Any other type of aerobic exercise or aerobic classes .
Resistance exercises can also be added to improve fat burning in the body, ie exercises that depend on weights or body weight , And exercises exercises resistance to the muscles of the abdomen until this area is tightened .
Discharge belly fat diet
There is no specific diet for the loss of belly fat without other body fat. In order to lose the belly fat with diet, a low-calorie diet should be followed for weight loss, and a reliable dietitian should be consulted so that the wrong diet is not followed by highly promoted diets that spread among people without Have a sound scientific and health basis .
As an example of a weight-loss diet, the following diet gives 1,500 calories, but you should not follow this or any other diet without consulting your doctor or nutritionist to assess your health and nutritional status and make sure there is nothing to prevent.
- Diet
- Breakfast: (60 g) brown or bran bread + 1 cup skimmed milk + 1/3 cup brick + cup vegetable slices, or 1/2 cup whole-grain ready-made breakfast cereals + 1 cup skimmed milk + 1/2 cup Vegetable slices).
- Snack: 3 small dates, a small apple, a small orange, or a small banana.
- Lunch: (cup of pepper rice with a small amount of oil + 90 g of skinned chicken breast + 1 cup of melogheya or any other cooked vegetables), or cup of rice or salad + 90 g of skinless chicken breast or grilled fish + , Or medium-sized grilled or boiled potatoes + 90 g of pure calf steak from fat + vegetable salad cup).
- Snack: 2 cups vegetable salad without oil.
- Dinner: 30g brown or bran bread (1 piece white cheese or 1/3 cup low fat cheese or 30 g) cheese slices + 1/2 cup vegetable slices + 1 cup skimmed milk.
- Snack: A small orange, 2 medium-sized figs, 17 small grapes, 4 fresh apricots, or 1/4 cup whole strawberries .
Surgical operations for disposal of belly fat
Many people think of getting rid of belly fat and weight loss through surgery, and although this solution works in some cases of obesity when the benefit is greater than the damage that can be from complications, but should not be thought without strong health reasons, The surgery is used for liposuction. It is worth noting that this procedure is cosmetic and not therapeutic, as it may rid the person of the belly fat for a short time without treating the causes that led to fat accumulation and belly fat formation , And the person after this process to follow the real treatment of the causes of obesity diet and sports to maintain the results , And although this type of operation is generally safe, it can result in serious complications that may cause death .
In the other type of surgery used to treat obesity and rid the belly fat, the size of the stomach is reduced, reducing the secretion of the hormone responsible for hunger, and lead to a loss of weight at high rates, but depends on the success of these processes in weight loss and safety of the extent of the commitment of the patient And can result in many complications, such as inflammation, nausea, vomiting, and dehydration. In the long term, it can lead to deficiencies in certain vitamins and minerals .
