Abdominal obesity or (rumen)
Abdominal obesity is an accumulation of fat in the abdominal area and the body is in the form (apple shape), and the pattern of this form is more prevalent in the category of men, while women usually accumulate fat in them around the area of the hips and thighs and the body is in the form (pear). Abdominal obesity is determined by measuring waist circumference. It is an indicator of the unhealthy concentration of fat in the abdominal area and an increased risk of health problems. The normal waist circumference values according to the International Diabetes Federation (IDF) are as follows:
| Category | Waist circumference (cm) |
|---|---|
| Men | Less than 94 cm |
| Women | Less than 80 cm |
Tips to reduce rumen fat
There are many diets that depend on a specific type of food as effective in burning abdominal fat, but there is no scientific evidence for this, so the only way to reduce abdominal fat is by weight loss, and this is by increasing the calories burned By exercising and increasing physical activity at the expense of calories eaten from food. The combination of diet and exercise is the most effective way to reduce belly fat and other forms of excess fat. Here are a range of tips to reduce abdominal fat:
A. A healthy diet by:
- Focus on plant foods such as fruits, vegetables, and whole grains.
- Choose low-fat protein sources such as fish and low-fat dairy products.
- Eat moderate amounts of unsaturated fats found in fish, nuts and vegetable oils.
- Reduce saturated fats found in meat and high-fat dairy products such as cheese and butter.
- Limit processed foods, especially processed meats.
B. Limit calorie intake:
Studies have shown that reducing energy consumption from 400 to 700 calories per day can lead to 15% to 30% reduction in abdominal fat over a period of three to six months, but it is important to note that The dilution should be the right way depending on a healthy diet (balanced and varied) to get all the needs of the body from different food groups.
C. The introduction of physical activity in the daily routine:
Exercise is very important to burn fat while maintaining muscle mass because muscles burn more calories than fat, so the more muscle mass you burn, the more burn it is. , For at least 150 minutes a week (30 minutes a day five times a week) or strong physical activity, such as jogging, for at least 75 minutes a week (15 minutes a day five times a week). Exercise alone is not enough. Physical activity during the day must be complete. If there is no physical movement, you can follow these tips:
- Taking short breaks every hour and moving the body, it is possible to take a short walk.
- Moving feet when talking or taking a break and not being able to change the place at work.
- Do not use the elevator and climb up the stairs.
- Turn off your TV and other devices when you go home and do something more active.
D. enough sleep:
Lack of sleep can lead to weight gain, diabetes, and other health problems. Four or five hours of sleep is insufficient for the body.
E. Relieve stress levels:
People with high levels of stress are more likely to develop abdominal obesity than those who are more relaxed, because stress releases cortisol, which encourages the accumulation of fat around the abdomen, so taking some time out and relaxing is an important step that can contribute to fat reduction Excess abdominal.
It is important to note that getting rid of belly fat requires effort and patience, so losing excess fat and keeping it from not gaining again should be by losing weight in a steady and slow way.
Belly fat is an indicator of disease risk
Obese people in the waist and abdomen have a higher risk of cardiovascular disease and premature death than people whose weight is distributed around the hips and thighs, because abdominal fat surrounds the internal organs of the abdominal area such as the liver, pancreas, heart and other organs, These are called visceral fat, active fats that secrete fatty acids, inflammatory agents, and hormones, and ultimately lead to high levels of cholesterol, triglycerides, blood sugar and Hypertension.
Overweight and obesity
Overweight and obesity have previously been defined by the World Health Organization (WHO) as an abnormal or excessive fat accumulation that poses a health risk. Overweight and obesity in adults are categorized by Body Mass Index, a simple (weight-to-height) indicator defined as a person’s weight in kilograms divided by a square of his height in meters (kg / m 2),
The classification shall be as follows:
| Body Mass Index (kg / m2) | Category |
|---|---|
| Less than 18.5 | Weight loss |
| From 18.5 to 24.9 | Natural or healthy weight |
| 25 or more | Overweight |
| 30 or more | Obesity |
Example: If a person weighs 55 kg and is 1.6 meters long, by calculation (55 ÷ (1.6) 2 = 21.48) and the body mass index is 21.48 (kg / m 2), the weight is classified as normal weight.
Risks of obesity
Overweight and obesity are strong risk factors for cardiovascular diseases and type 2 diabetes, so excess body fat is a leading cause of death and disability, heart attack and stroke. Hypertension, cancer, diabetes, osteoarthritis, fatty liver, and depression.
Data indicate that these overweight and obesity metabolic disorders are increasing significantly among adults in the Middle East region. Kuwait, Saudi Arabia, and the United Arab Emirates. High levels of obesity among children and adolescents are a concern given recent evidence linking childhood and adolescent obesity and an increased risk of chronic diseases in adulthood. The prevalence of overweight and obesity in these countries ranges from 74-86% in women and 69-77% in men. Globally, 1.5 billion overweight or obese adults are expected to grow to 3 billion by 2030.
