Fat belly
Abdominal fat or central fat is defined as a clear accumulation of fat in the abdominal area and can be estimated by measuring the waist circumference. Increasing the waist circumference for more than 80 centimeters in women and more than 94 centimeters in men is an indicator of obesity and increased accumulation of fat in the abdomen. Body mass index (BMI) is a practical measure of the degree of obesity in men and women that can be used alongside the waist circumference measure to determine the degree and type of obesity in people. If the body mass index is more than 30, then the person is considered fat.
Diet for weight loss
This diet represents a model of a healthy and integrated diet, containing approximately 1400 calories that will help eliminate accumulated fat and reduce weight. The amount of fat consumed accounts for approximately 20% -35% of the total calories consumed during the day. It is very important to consider the privacy of the diet, so that each person a certain amount of energy in accordance with the health and nutritional needs. One can distribute food from food groups to three main meals and two snacks.
| Food group | The number of rations per day | Notes |
|---|---|---|
| fruits | 3 servings | It is recommended to eat fresh fruits equivalent to three grains a day |
| Vegetables | 3 servings | Variety of fresh and cooked vegetables is recommended |
| Cereals | 5 lots | It is recommended to consume whole grains because they are high in fiber |
| Meat and pulses | 4 stakes | Each serving equals 30 grams of meat |
| the milk | Two shares | One serving is equivalent to a cup of milk or milk |
| Oils | 3 teaspoons | It is recommended to consume unsaturated oils such as olive oil |
| Miscellaneous | Do not exceed 171 calories | It is recommended not to overcook high calorie foods such as sweets, crackers, and citrus |
Proper nutrition to eliminate abdominal fat
The accumulation of abdominal fat affects the external appearance of the body, prompting the person to search for a variety of ways to get rid of the problem, such as liposuction, which is a costly, dangerous solution, stomach stenosis, bowel bypass, Negative in human health. The best solution to overcome this problem is through a healthy and balanced diet, exercise and physical activity. It is important to note that adherence to a healthy diet has to be a lifestyle change in the choice of low calorie and fat diets, as well as reducing the amount of food consumed per meal during the day, not a very low calorie diet for a short period of time .
The most important tips and instructions for a lean and healthy body when eating any meal during the day:
- Make more than half of the meal fresh fruits and vegetables.
- Choose whole grains as an alternative to starches to feel full.
- Diversification in protein sources, selection of low-fat meats.
- Choose milk and dairy products of low or low fat.
- Minimize salt, sugar, and saturated fat.
In addition, drinking enough water and eating several small meals during the day contributes to a feeling of fullness for a longer time, reducing the consumption of many calories in a meal. A study in America has shown that drinking more than one liter of water daily contributes very effectively to weight loss and elimination of fat especially in the abdomen.
The ideal for a healthy and balanced diet is for the person to eat his food from the various food groups, which are the group of vegetables and fruits, starches, meat and legumes, milk and its products, as well as oils, without deleting or canceling any of them. So that he can get all his energy, protein, carbohydrates, fats, minerals and vitamins.
Physical activity on a daily basis accelerates the elimination of accumulated abdominal fat, according to a study conducted at Duke University. Where the study showed that the exercise of daily physical activity for half an hour to an hour plays a very important role in the descent of weight, and disposal of abdominal fat. The study also indicated that the duration and quality of physical activity are directly proportional to the rate of weight loss, and the elimination of excess fat accumulated in the abdominal region, where there was a clear difference in the amount of weight lost in people who exercise longer and higher intensity.
Causes of accumulation of abdominal fat
Many people suffer from the problem of fat accumulation, especially in the abdomen, due to several reasons, the most important of which:
Risks of abdominal fat
Obesity associated with increased abdominal fat is one of the most dangerous types of fat. It is closely related to the risk of chronic diseases, especially type 2 diabetes, heart disease and high blood pressure. In addition, most studies have indicated an increased risk of many types of cancers in people who are obese compared to people who are not obese or overweight. Obesity was also associated with bone diseases and lower back pain due to the increased pressure coming from the fat accumulated around the waist.