How to get rid of the rumen quickly for women

 How to get rid of the rumen quickly for women

 There is no magic diet to get rid of belly fat, but when you lose excess weight as a result of following any diet, the belly fat will usually be reduced first, and there is no quick solution to get rid of the rumen, but it needs to follow a set of steps to succeed in reducing the waist circumference and losing The fat accumulated in the abdominal area, and the following is an explanation of the healthy and sound steps to get rid of the rumen in women:

• Eat 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 lean protein sources, and low-fat dairy products, and it is also advised to limit sources of saturated fats found in meat, and high dairy products. Fats, such as cheese and butter, and replace them with moderate amounts of monounsaturated fats and polyunsaturated fats found in fish, nuts, and some types of healthy vegetable oils.

• Eat a good amount of water-soluble fiber:

Soluble fibers are known as fibers that absorb water and form 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, reducing the amount of food consumed, and can reduce the body's absorption of existing calories. In food, it also helps reduce belly fat, a study published in the journal Obesity in 2013 indicated that an increase in the intake of 10 grams of soluble fiber reduced the gain of belly fat by 3.7% over a 5-year period.

• Reducing the portion size 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 healthy options.

• Avoid consuming refined sugar:

 You should avoid foods and drinks sweetened with sugar, like added sugar to food is an unhealthy option at all, as it has a harmful effect on the health of metabolic processes. 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.

• Increase physical activity:

Exercise can help reduce waist circumference, and even in the absence of weight loss, exercise leads to loss of visceral fat, increase in muscle mass, and excess visceral fat in people can be associated with decreased physical activity, a study published in JAMA 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 engage in moderate-intensity aerobic exercises such as brisk walking, cycling for at least 30 minutes, most days of the week, and increasing movement and activity during the day's routine tasks, such as parking the car far from the specified destination, completing on foot, and climbing the stairs instead of Use the elevator, stand up and walk while
Talking on the phone, many studies have shown that doing aerobic exercises such as brisk walking, with resistance exercises such as lifting weights can help reduce visceral fat and reduce its accumulation. Such stomach exercises can only help tighten the stomach muscles, but they will not help reduce visceral fat.

• Avoid stress:

Participation in enjoyable activities that relieve stress and stress, such as yoga and meditation, can help reduce belly fat. 2004, indicated that higher levels of cortisol increase appetite levels and the rate of abdominal fat storage, and another study published in the journal Obesity research indicated that women with large waist circumferences may tend to produce more cortisol in response to stress, which can cause Increased accumulation of fat in the abdomen.

• Get enough sleep:

The number of hours of sleep suitable for the body’s work, performing tasks properly, and not feeling sleepy during the day, the National Institutes of Health has indicated that most adults need between seven to eight hours of good, continuous sleep, which provides the body with the health benefits of sleep, Including cell growth and repair.

• Drink enough water:

 Drinking water can help lose weight, by temporarily raising the metabolic rate, as drinking water can increase up to 100 calories the body burns during the day, and drinking water before meals can stimulate the feeling of satiety, and consume fewer calories, and may help relieve constipation and reduce flatulence.

The method of measuring the rumen in women

There are several ways to measure abdominal obesity, but the two most common methods are waist circumference measurement and waist-to-hip size known as the waist-hip ratio. Measure the waist circumference by wrapping a tape measure around the widest part of the abdomen, which is approximately the level of the navel. Abdominal obesity in women is defined as a waist circumference greater than 88.9 centimeters.

As for the ratio of waist to hip circumference, it can be calculated by measuring the waist circumference that was explained previously, in addition to measuring the circumference of the hips at the widest area, and then calculating the ratio. It should be noted that the risks associated with abdominal obesity begin when the ratio of waist to hip circumference is higher than 0.85 in women This ratio can be calculated using the following equation:

 Waist to hip ratio = waist circumference ÷ hip circumference.

The problem of the rumen in women and its risks

Abdominal obesity, or central obesity, is a large accumulation of fat in the abdominal area, as a result of increased visceral fat in particular, and increased abdominal fat is associated with an increased risk of heart disease, diabetes, and other health problems, and abdominal obesity is very common in the elderly, as Body fat is often redistributed in the abdominal area during the age, and pre-menopausal women have about half the amount of belly fat compared to men, and this difference is largely due to body shape, while women have a higher percentage of fat compared to men, However, this fat is mostly distributed in the hips, thighs, 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 he often carries excess weight in the abdominal area.