Rumen types, some of which are small, and some of which are distributed over the entire area of ​​the abdomen, and also the rumen in which fat accumulates in the lower belly area (Lower Belly Fat) .. How can we get rid of it?

All of these types are unhealthy, indicating an increase in weight, which increases the risk of health problems such as diabetes, high blood pressure and some types of cancer.

Your gender may have a relationship with increased abdominal fat, as females tend to store fat in the lower abdomen due to hormones, genetics, and age.

However, everyone should follow the same basic approach to getting rid of fat in the lower abdomen, regardless of gender. This includes tightening the abdominal muscles, changing your diet, exercising healthy habits and working to lose fat in general. Here we offer you:

1- Burn more calories than you consume

When you eat less calories than your body needs, it compensates for the difference by using the fat in your body, including lower belly fat, as a source of energy, so it burns, which leads to a decrease in the volume of rumen and a decrease in your weight.

On the other hand, eating more calories than you burn may make you more likely to accumulate abdominal fat.

To lose one kilogram of your weight, you must burn 7,700 calories. You can arrange a program that deals with the lowest 500 calories a day from your caloric needs, and the result is that in about two weeks you will lose one kilogram. As you continue, you will find that fat under your belly has melted and faded.

2- Focus on foods that help you feel full and low in calories, on top of which are broccoli and cauliflower.

3- You should eat healthy proteins

Healthy proteins help you satiate, and maintain your muscle mass during a weight loss trip, such as:

  • Hard-boiled eggs.
  • Red flesh.
  • Legumes such as lentils, beans, beans, peas and chickpeas.

4- Stay away from sugary drinks such as juices, energy drinks and soft drinks.

5- You have to drink water

Water helps you satiate and protect you from dehydration and constipation.

6- High-intensity interval training

It is a form of exercise in which alternation between intense anaerobic exercises is strong, and between exercises of less intensity or light in which a person recovers from the previous intense exercise effort. These exercises have been linked to fat reduction among overweight adults.

7- Walking

Walking is suitable for all people and ages, and does not require special equipment. Walk 30-60 minutes a day.

8- Abdominal exercises

There are many exercises that suit every person. And in the video below some of these exercises.

9- Quit smoking

Quitting smoking helps make exercise more fun and effective, not to mention the other health benefits of quitting tobacco.

10- Build your muscles

Doing strength exercises such as lifting weights increases and maintains your muscles during a trip to get rid of fat in the lower abdomen, and it is an excellent way to burn more calories, even while sitting. The more your muscles, the more calories you will burn after exercise, which will help you lose belly fat.

First, consult a coach to teach you the correct way to lift weights so that you do not cause injuries. Start with weightlifting twice a week, then increase to three days.

Strength training is one of the best ways to lose belly fat and maintain muscle, and you don't have to join a gym, all you need is a small dumbbell at home.

Finally, before exercising any type of exercise or exercise, especially vigorous, consult your doctor, and this is especially necessary if you suffer from acute or chronic diseases.