Magic Solution to get rid of belly fat .. Know it!

Abdominal fat is a problem for many overweight people, even those with the right weight who want to have a flat, attractive belly. But they face many obstacles. In this article we will talk about getting rid of rumen and abdominal fat and the most effective way to get rid of the rumen. The Truth about Fat Belly There is two kinds of fat you see and the type you do not see!

Magic Solution to get rid of belly fat

The type we see: It is found under the skin in several areas (buttocks, thighs, and abdomen).

What we do not see: There are vital organs (heart, lung, and digestive system, liver) in the abdomen and pelvis called visceral fat. These fats work to protect these vital organs.

Most people are aware of the first type we see, but they do not know that there is another hidden type that could be dangerous if accumulated. Increased visceral fat increases the risk of high blood pressure, diabetes, heart disease and some cancers Breast and colon cancer(

How does the accumulation of abdominal fat increase ?

When a person's weight is increased significantly, the body can't find another place to store the fat and begins storing it around the vital organs in the form of viscous fat.

 For those who are not overweight, do not they have viscous fats?

Sports ... If a person maintains an ideal weight by improving the diet only and not exercising, he is liable to increase unhealthy visceral fat, and the genetic factor also plays a large part in increasing the risk of visceral fat storage.

Do you suffer from abdominal fat problem?

- To know this, you should measure your waistline correctly by following these steps:

Use the measuring tape, start from the top of the pelvis and roll the tape through the navel.

- The tape must be parallel to the floor.

- The tape should not be too tight.

- Do not hold your breath during measurement.

- If the waist circumference (more than 102 centimeters for men and 88 centimeters for women) you are more likely to have health problems.

- Steps to get rid of rumen and belly fat

Choosing the right body posture:

The right posture should be as follows: align the ear with the shoulders, the shoulders with the pelvis, the pelvis with the knee, the knee with the heel. Make your shoulders open (just like the shirt on the clothes rack). Tighten the abdominal muscles (pull the navel back). Make your weight distributed on your feet. By taking this position you get a harmonious belly and improve your energy level.

Exercise for the whole body:

Many have the wrong belief that the best way to strengthen the abdominal muscles is to stretch and do abdominal exercises, but the fact is that they only strengthen the six-legged muscle (the first layer in the muscles of the abdomen) and do not exercise the rest of the deep muscles, but exercise abdominal muscles with the back and buttocks And legs to get an excellent result and here are some effective exercises to strengthen the abdominal muscles:

Push-ups Exercise :

You can use the hand with the knee at first. If you have difficulty performing the exercise, the hands (or elbow) should be parallel to the shoulders, make the back straight and tighten the abdominal and posterior muscles, and keep this position for 10 seconds with deep breathing.

Leg lowers exercise:

Lie down, put your hands along your body, and lift your foot from the ground, with the knee joint 90 degrees and the hip joint 90 degrees. Slowly lower your leg to the ground, keeping the knee position (90 degrees) and then lift it again.

 Roll up Exercise :

Sit on your back and legs stretched straight, start stretching your arms behind your head as far as possible, then take your inspiration and move your arms towards the ceiling and then stand up with your body (keep your arms and legs stretch and do not discourage them) and in the middle of the distance Exhale and then complete until touch your toes, To start the movement, exit the exhalation in the middle of the distance and return to the original position.

Straight leg rising:

Place your hands under the rear (this is the starting position) Take an inspiration and lift both legs to make an angle with the rest of the body, exhale and slowly lower your legs up to a height of 10 cm from the ground. Repeat the exercise 10 times

Hip Lift Exercise:

Lie on the ground, slowly put your hands behind you and put your feet on the ground so that the knee joint is 90 degrees, take an inspiration and then tighten your abdominal muscles (drag the navel inside). Bring out the inspiration as you lift the pelvis from the ground a few centimeters. Take another inspiration and slide down slowly. Exercise 10 times.

Reverse crunches:

Start lying on the floor and your arms in the alignment of your body and feet on the ground so that the knee is 90 degrees, grasp the muscles of your abdomen and lift your legs and near your chest while exhaling, and when inhaling lower your feet slowly to touch the ground. In addition to these exercises, be sure to do aerobic exercises such as jogging, swimming, cycling, tennis, which is one of the best sports to lose weight and get rid of the rumen. You do not need the latest sports equipment to get rid of the rumen and get a flat belly, just do the exercises mentioned above (home, garden) and

Adhere to a healthy diet.

The appropriate diet to get rid of rumen and belly fat

Breakfast is the most important meal of the day and you should never skip breakfast. If you are trying to lose weight and get rid of the rumen, studies have shown that eating breakfast during an hour of waking maintains steady rates of insulin and reduces the rate of cholesterol.

Be sure to eat foods that contain whole grains. For example, replace white rice with brown rice and eat baked goods containing whole grains, popcorn (whole grains) and fiber (found in vegetables and fruits). On fat burning and disposal of rumen.

Keep plenty of water during the day to improve metabolism and get rid of toxins

Be sure to eat enough vitamin C, which prevents the increase in cortical, which occurs when the body is under great pressure, and is also necessary for the formation of carnation, which burns fat to get energy, so eat the orange, sour, lemon, pepper Green and kiwi.

Drinks to get rid of rumen and belly fat

Green tea is one of the most effective drinks in fat burning, especially belly fat, which contains catechins. Mulberry juice is effective in the elimination of rumen and abdominal fat.

Milk and dairy products help to burn fat to contain large amounts of calcium

Beware of drinking soft drinks that contain large amounts of sugars and replace them with water flavored with lemon.

Keep away from fast foods that contain very high calories and a large amount of fat.

Studies have shown that unsaturated fats, which are produced by incomplete hydrogenation, work to redistribute the fat of the body and turn it towards the abdomen. This type of fat is found in cakes, pastries, sweets, ghee, and fried foods.

Replace pre-fat with good fats found in nuts, soybeans and other grains and chocolates.

Getting enough sleep in the evening (7 to 8 hours) is necessary to get rid of rumen and abdominal fat. Sleeping for fewer hours is associated with the production of ghrelin, which increases the appetite for food. You end up eating more food. , And changes in the cortisol rate resulting from lack of sleep increase the body's sensitivity to insulin and the accumulation of abdominal fat.

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