Abdominal Fat is an accumulated fatty tissue in the mid-section of the body, around the internal abdominal organs. Although the body needs visceral fat as it protects the internal organs, excessive buildup can lead to an increased risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, high blood pressure, Dementia, and some types of cancer, such as: Breast cancer and colon cancer. It is possible to know whether this accumulation constitutes obesity or not by measuring the waist circumference, and if its value is equal to 86.36 in women or more, then this means that they have obesity, as well as for men if it is equal to its value 101.6 centimeters.
Get rid of Abdominal Fat in a week
Fat is lost equally throughout the body, and it is recommended not to follow what is known as a diet-obsession that promises the possibility of losing fat in the body from a certain region only, and the weight that is properly reduced is approximately half a kilogram to one kilogram per week, and this process requires a change For a lifestyle including regular exercise and diet, for example, a 3,500 calorie reduction per week causes a loss of half a kilogram in the same period, and there are some scientifically proven tips for losing weight, including:
Avoid consuming sugar and sweetened drinks:
As eating sugar in large quantities, including added sugars, may lead to conversion into fat by the liver, due to the increase in the amount of fructose sugar (in English: Fructose), which in turn leads to the accumulation of fat in it and in the rumen, and this reflects negatively on health and leads to Because of insulin resistance and other damages, it is worth noting that whole fruits do not apply to the previously mentioned, because they contain large amounts of fiber that reduce the negative impact of fructose, and they also contain a small amount of this sugar compared to the diet high in refined sugars.
High protein intake:
Where one study indicates that people who consume high amounts of protein have less rumen, in addition to that, in many studies it was found that protein is effective in reducing 25-30% of calories consumed, and improves metabolism by about 80-100 calories. Daily calorie intake, reduces cravings for food by 60%, and meat, eggs, fish, seafood, legumes, dairy products, and nuts are all sources of protein rich in addition to Whey Protein.
Eat foods high in fiber:
Where a study was conducted that showed that consuming an additional 14 grams of fiber during the day is linked to a 10% reduction in caloric consumption and leads to a loss of 2 kilograms within four months. Contains cellulose, as the fiber absorbs water, and forms a gel that slows food transit in the digestive system, reduces the speed of food digestion and absorption of nutrients, which leads to a feeling of fullness and reduces appetite, and dietary sources rich in fiber include: vegetables and fruits And legumes, some grains, such as oats full types.
It is known that aerobic exercise is very effective in losing weight, in addition to that it prevents the accumulation of fat after its loss, and is considered important in cases of weight stabilization, but it is worth noting that the exercises that focus on Spot Reduction only cannot get rid of the accumulated fat in it Therefore, it is important to do aerobic exercises, such as walking, jogging, cycling, swimming, as well as resistance exercises that affect your metabolism, which helps you lose weight and get rid of belly fat.
Sleeping long enough:
As it was found that people who sleep less than five hours a day have higher stomach fat compared to people who sleep six hours or more, according to researchers at Wake Forest University School of Medicine.
Reasons for the emergence of Abdominal Fat
There are several reasons for the accumulation of fat in the body, the most important of which are:
It is known that people in a state of tension often resort to eating, in order to reduce the tension they have. It is worth noting that the body in cases of tension secretes one of the steroid hormones called cortisol, and this hormone helps to deal with and control stress and has an effect on metabolism, as cortisol keeps the extra calories around the abdomen and other places in the body for later use.
There may be an effect of genes on an individual’s behavior, metabolism, and the risk of obesity-related diseases, according to scientists ’belief, and some evidence suggests that genes may play a role in determining whether a person is vulnerable to obesity or not.
As a study published in the Plus One magazine in 2012 showed that people who smoke have more rumen fat, and Visceral Fat, compared to non-smokers, although these two groups are obese, but it should be noted that researchers do not consider smoking to be a cause Directly from the appearance of rumen, but it is one of the risk factors for this to happen.
Consuming large quantities of alcohol:
which leads to weight gain around the abdominal area for men. As for women, the results have been mixed, according to a report published in the 2015 Current Obesity Reports on the relationship of alcohol consumption to obesity.