Belly fat and waist: Obesity is defined as the accumulation of fat at a level that exceeds a specified level to interfere with health. With the multiplicity of causes of obesity and the role of genes in it, but often affects healthy obesity after the imbalance of energy equivalent in the body.
This means that the number of calories consumed are greater than burning calories by the body. When this happens, extra calories are accumulated in the form of excess fat.
The distribution of these fats in the body varies from person to person. Where the person’s chance of accumulating fat in the abdominal area increases if he is male. They also rise with age, with the proportion of moderate obesity in men and in women after menopause.
The genes also determine how fat is distributed in the body, indicating the prevalence of a particular type of obesity among family members and relatives. High levels of androgens and cortisol in women increase the chance of fat accumulation in the abdomen.
There is no doubt that overweight and obesity cause an accumulation of fat in the body, especially in the abdomen and waist.
Health risks of accumulation of belly fat and waist.
Moderate obesity, or so-called male obesity and apple formation, is associated with an increased risk of chronic diseases such as cardiovascular disease, diabetes, high blood pressure, certain cancers, osteoporosis, Alzheimer’s and dementia. This form of obesity is more dangerous to health than the fat accumulated in other parts of the body.
Belly fat and waist in all people are two types. The first consists of those fats under the skin. The second is the fat surrounding the internal organs (Visceral fat).
Although the presence of the latter type of fat is important in the prevention of these members, the accumulation of excessive amounts causes more health problems than any other fats in the body.
The accumulation of excess fat in the body is stored in unusual places, such as the storage of fat in the organs of the body and around the heart. These fats affect health because of their secretion to many substances, such as inflammatory cytokines, and lowering levels of adiponectin, which is associated with resistance to inflammation, diabetes, and cardiovascular disease.
Ways of burning belly fat and waist.
Research has found that aerobic exercises target abdominal fat, specifically internal fat. He found that exercising at least 10 hours a week of aerobic exercise leads to loss of abdominal fat. A study also found that the exercise of aerobic exercise medium to severe for 8 weeks reduces abdominal fat.
Intermediate exercise such as walking, which stimulates an increase in breathing for 30 minutes 5 times a week. That leads to fat loss in general and abdominal fat in particular. It is easy to increase the intensity and reduce the length to half, such as jogging for 20 minutes 4 times a week. Heavy treadmill, Elliptical and rowing exercises also have a similar effect.
We must note here that abdominal muscle exercises do not target belly fat as many believe. Although these exercises are useful in other aspects, it is not generally possible to exercise a certain area of the body to lose fat.
There is no specific diet or diet specifically targeting abdominal fat. However, losing weight by eating a healthy, balanced, varied and weight-loss diet leads to loss of body fat, including abdominal and waist fat.
Often, abdominal fat is the first fat to lose when you follow a low-calorie diet. It is unlike the fat of the buttocks, which are more difficult to lose. In order to lose weight, the calories in the diet should be lower than the calories burned by the body, but without exceeding the basic metabolic rate, which represents the minimum energy needed by the body to perform its basic metabolic functions.
Weight loss strategies that adopt gradual changes and moderate weight loss are the most successful in comparison to the common diets that cause rapid weight loss. It is advisable to visit a dietitian in order to obtain an appropriate nutrition plan tailored individually according to the nutrition and health status and psychological readiness of the person. Some studies found that excessive intake of dietary fiber reduces body fat. Also found that people who eat 10 g of water-soluble dietary fiber have lower internal belly fat. Examples of foods high in fiber content include whole grains, legumes, fruits, and vegetables.
We must avoid Trans fat intake in order to lose belly fat. Studies found that this type of fat increases the level of fat in the abdomen. That makes the body rearrange its fatty tissue to concentrate in the abdomen area. Trans fats include some fat in margarine, baked goods, pans, and fast foods. People should avoid high-fat and calorie foods. Also, foods high in nutritional content should be selected compared to their calorie intake.
One way to reduce fat in the diet is to replace milk and whole fat products with low-fat products. Avoid fried foods, fast food, high-fat meats, and grilled or low-fat meat such as skimmed chicken breast and fish. In addition to avoiding sugars and sweets and reduce the intake of refined carbohydrates and replace them with whole grains
. Studies have found a role for green tea in weight loss. He also found that eating and exercise are fighting abdominal fat. Blueberries also play a role in fighting abdominal fat.
Adequate sleep and not excessive.
Daily habits and lifestyle have a direct impact on body weight and fat accumulation. The lack of sleep negatively affects metabolic processes in the body. It causes fatigue, accompanied by an increased risk of unhealthy foods.
A study also found that people who get 6-7 hours of sleep a day have lower abdominal fat than people who sleep less than 5 hours or more than 8 hours a day. This also shows that increased sleep adversely affects the accumulation of fat.
Humans must find ways to cope with stress and avoid so-called emotional eating. Relaxing with family and friends, meditation and exercise relieves stress and helps people make healthier nutrition choices. Sports, in this case, are doubly beneficial. Because of their usefulness in combating obesity and belly fat and fighting stress.