How to get rid of the paunch quickly?

 Is it possible to get rid of the Potbelly quickly? There are no magic solutions to get rid of the rumen quickly, but it takes some effort, commitment, and perseverance, following a healthy lifestyle, and adopting some methods that contribute to the loss of the Potbelly; where the elimination of rumen fat depends on negative calories

Calories intake compared to the number of calories the body burns; Approximately half one kilogram of fat is equivalent to 3,500 calories, so reducing this amount of calories per week reduces this amount of fat, and to reach this, you can reduce 500 calories per day, which contributes to the loss of two kilograms per month, and physical exercise can provide to Increase calorie burning, in addition to building muscle mass, which increases metabolism rate; This is if it is an average of at least 150 minutes a week of moderate-intensity exercise; Like walking fast, cycling, or 75 minutes of high-intensity activity like jogging and jogging.

How to get rid of the paunch Many researchers advise to lose weight gradually and to avoid resorting to popular diets that are commonly used to lose weight quickly, as these diets cause loss of muscles, bones, and water instead of losing the excess fats that lead to the emergence of the paunch, and it is recommended for those who want Reducing weight quickly should resort to the doctor to ensure a loss of about half a kilogram to one kilogram per week while maintaining the health of the body and eating the nutrients it needs. Although getting rid of the fat in this particular area is more complicated than other areas, there are some tips that It may help, including what comes next.

Increase your soluble fiber intake: (Soluble Fibers). It helps to slow down the movement of food through the digestive system because it absorbs water and forms a gelatinous substance, which contributes to an increase in the feeling of satiety, and plays a role in weight loss. Soluble fiber can help reduce the number of calories that can be obtained. A person is off food, and flaxseeds, avocados, legumes, and blackberries are a good source of soluble fiber.

Avoid eating trans fats: Trans fats are made by hydrogenating unsaturated fats and are found in vegetable butter and many canned foods. Therefore, those who want to get rid of the paunch should check the food label for anything they want to buy to avoid any foods. It contains these fats whose intake has been linked to an increased risk of inflammation, heart disease, insulin resistance, and increased abdominal fat accumulation.

Increase protein intake: which contributes to the high secretion of the satiety hormone and reduces appetite, and thus reduces the amount of food eaten; and many studies show that those who eat more protein have less fat in the abdominal area compared to those who follow a low-protein diet, and also increases protein. It reduces the energy metabolism rate in the body and preserves a person's muscle mass when following a weight-loss diet.

Getting rid of tension and stress: through the practice of enjoyable activities such as yoga and meditation, which contribute to relieving tension that leads to the accumulation of fat in the abdomen, as a result of stimulating the secretion of the hormone cortisol from the adrenal glands, and the increase in the level of this hormone is associated with an increase in appetite, and the storage of fat in the body, especially In the abdomen, the body also increases the secretion of cortisol in women who already have a larger waist circumference when subjected to stress and tension.

Limiting the intake of sugars: which contain fructose and excessive fructose intake, is associated with many chronic diseases such as type 2 diabetes, heart disease, obesity, and increased fat accumulation in the abdominal area. 

Aerobic exercise, which is the most beneficial type among different types of sports and activities to get rid of the accumulation of belly fat, and to promote health in general, and burn calories.

Reducing the intake of refined carbohydrates: It is recommended to eat whole grains instead of refined carbohydrates, which reduces fat accumulation around the stomach area. Eating whole grains can reduce the storage of excess fat compared to consuming refined carbohydrates.

Exercising resistance exercises: where practicing a combination of resistance exercises such as weight lifting, in addition to aerobic exercises, can contribute to reducing the levels of visceral fat, and it should be noted the importance of the role of these exercises in maintaining muscle mass.

Getting enough sleep: It is recommended to rest for 7 hours or more per night, and care must be taken that sleep is comfortable as well, as sleep apnea during sleep is associated with the accumulation of visceral fat.

The reasons for the appearance of the paunchexplain the following points, the most common reasons for the appearance of the paunch: [7] Lack of proper nutrition: as foods that contain added sugars such as cakes, sugar sweets, soft drinks, and fruit juices, cause weight gain and reduce metabolism, It reduces the body's ability to burn fats, and not consuming low-fat protein in the diet may 

It causes increased food intake, and eating food sources of trans fats such as fast food, baked goods such as chips, and muffin causes inflammation that can lead to obesity. The American Heart Association recommends consuming foods that contain whole grains, mono, and polyunsaturated fats. Instead of trans fats.

Feeling of tension and stress: As the person's presence in a dangerous situation causes the body to secrete the hormone cortisol (in English: Cortisol), which affects the metabolism process, people usually consume food when feeling this situation, and this hormone causes the storage of excess fat around the melon and other areas of the body.

Adopting a lifestyle characterized by a lack of movement: consuming more calories than what the body burns lead to weight gain. Following this pattern causes the inability to get rid of the excess fat that accumulates around the abdominal area.

Lack of sleep: According to a study published in the Journal of Clinical Sleep Medicine, it was found that weight gain is associated with decreased sleep duration, and both lacks of sleep duration or quality are considered one of the reasons for the accumulation of fat in the paunch, as it may lead to unhealthy eating habits, such as the so-called Emotional eating

Smoking: Although the rate of obesity among smokers and non-smokers is the same, smokers have an increase in the appearance of the paunchand visceral fat, and it is worth noting that smoking is not considered a direct cause of the appearance of paunch, but it may be considered one of the factors that may increase the risk of its appearance.

Genetic factors: Some evidence has found that it may play a role in whether or not a person suffers from obesity, as researchers believe that obesity may enhance behavior, metabolism, and risk of developing obesity-related diseases similar to environmental and behavioral factors that increase the likelihood of obesity.

The distribution of fats in the body The fats are found under the skin while others are found around the internal organs such as the heart, lung, and liver. Visceral fat is considered one of the biggest problems even for lean people. Although these fats protect the organs, their accumulation in a large amount increases the risk of several diseases, such as high blood pressure, type 2 diabetes, and cardiovascular disease, as it may be considered an indicator of premature death. It should be noted that the rate of obesity has increased in the United States, especially for children, which prompted some doctors to conduct Sleeve gastrectomy and gastric bypass surgery.

It should be noted that many factors determine how fat is distributed in the body, including; Race, gender, and age, the accumulation of fat in the upper body is called abdominal obesity, or Android obesity; Which usually spreads among men, while this accumulation spreads in the buttocks and thigh area among women whose bodies contain a higher supply of fat compared to men because of its need in some cases such as pregnancy or breastfeeding. It should be noted that despite the fact that 

body mass; Which equals weight in kilograms to the square of height in meters is used to find the ideal weight, overweight, thinness, or obesity, but it is not possible through it to know the amount of fat and its distribution in the body, while the melon is a sign of excess fat as the normal value of the waist circumference should be It should not exceed 88.9 centimeters for women and 101.6 centimeters for men

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