Abdominal fat
The Abdominal fat is a fat accumulated in the abdomen, a problem that bothers many, and the body excessively fat when the calories consumed greater than the calories burned, and when fat accumulates to the level of contrary to health, the person is considered obese, is diagnosed obesity Using the body mass index, where a person is obese if the body mass index has 30 kg / m 2, while the person is overweight when the body mass index between 25-29.9 kg / m 2, BMI is calculated by dividing the weight Kg per square meter in meters.
When the excess fat is concentrated in the abdomen, obesity is called middle obesity. It is known as male or apple obesity, which is known in our colloquial language. Central obesity is directly linked to injury and death with many chronic diseases, such as diabetes, high blood pressure and cardiovascular disease , Stroke, and some cancers. This is due to the accumulation of fat around the important organs. The accumulated fat excretes the inflammatory cytokines, while it reduces the secretion of adiponectin, which resists inflammation Diabetes and cardiovascular disease. The diagnosis of moderate obesity by measuring waist circumference in men is 102 cm and women about 88 cm.
How to distribute fat in the body
The body contains two types of fat, the first is the essential fat, which represents 3% of the body fat man and 12% of the body fat of women, which the body needs to do its normal functions, and there is this type of fat in the bone marrow, heart, lungs, liver, spleen, kidneys, The second type represents the fat stored in the fatty tissue, which is located under the skin and around the internal organs, and these fats in turn, the first is to protect the internal organs that surround them, and the second is that they constitute the main repository of energy in the body.
Factors that increase the accumulation of fat in the abdomen
Factors that increase the chance of accumulation of fat in the abdomen and middle obesity,
- Sex, as moderate obesity is more common in men than women.
- Age increases, with the chance of developing moderate obesity in older men, and in women after menopause.
- Genes, where we can see a certain form of obesity spread among members of the same family.
- High levels of androgens and cortisol in women increase their chances of accumulating fat in the abdomen.
- Weight gain, where overweight and obesity increase the chance of fat accumulation in the abdomen.
How to get rid of Abdominal fat
Treatment of excess weight treats Abdominal fat
The first way to get rid of the Abdominal fat is to lose weight, as the accumulated fat in the abdomen is excess weight is eliminated by a healthy diet balanced and varied with exercise and raise the level of physical activity, as well as the treatment of nutritional behaviors erroneously after the development of a plan Logical and realistic.
In order to lose weight, the calories consumed must be less than those that burn them, in order to force the body to use the accumulated fat to get the energy it needs, which did not get it from food. The goals of the weight loss plan should be realistic, without calorie reduction to reach a rapid weight loss, which often fails after stopping and returning to normal diet.
The diets that are produced by a moderate and gradual loss of weight, which aim to modify nutrition behaviors for the better and make them part of the lifestyle, are more successful than those difficult plans aimed at rapid weight loss. This weight loss is often temporary. Lost on returning to his life system and stopped following a diet that failed to bring about real changes in his previous lifestyle that resulted in weight gain from the baseline.
Aerobic exercise targets abdominal fat
Several studies have found aerobic exercise to target abdominal fat, including internal fat, where there is a direct correlation between exercise and abdominal fat loss. The researchers concluded that aerobic exercise is the best solution for combating abdominal fat. Some studies have found that exercise Aerobics reduces internal abdominal fat (surrounding organs) even if it does not result in weight loss.
Studies found that the exercise of aerobic exercise medium to severe severe for 8 weeks reduce abdominal fat, and found positive effects of resistance exercises. The minimum aerobic exercise needed to get rid of abdominal fat was found to be at least 10 hours per week. Examples of aerobics are speed walking, jogging, stationary cycling and others.
Tips to help lose weight
- Focus on making positive changes in your lifestyle rather than weight.
- Eat slowly and slowly at times and places.
- Choose low-calorie, high-nutrient foods, such as vegetables, skimmed milk, low-fat meats, and avoid high-calorie foods such as sweets and local fruit drinks.
- Choose milk and low-fat products instead of their full-fat counterparts.
- Eat foods high in fiber content, such as legumes, whole grains, vegetables and fruits.
- Get enough sleep, you have negative effects of sleep deprivation on your body’s metabolic processes, and a feeling of weakness and laziness associated with lack of sleep can lead to unhealthy and high-calorie snacks.
- Eat some healthy drinks that can contribute to weight loss, such as sage and green tea, after making sure they do not interfere with your health or medications.
- Be sure to drink enough water.
- Use a dietitian to develop a plan for your particular situation.