Many people complain of
obesity in the middle region of the body and resort to get rid of accumulated
fat in the abdomen and waist through the adoption of random food systems. But
be sure that there is no diet or any type of food or medicine that only helps
to lose weight in the abdominal area alone. When you lose weight in a healthy
way, the loss will be the loss of fat throughout the body and include the fat
accumulated in the abdominal area. The best way to lose weight and maintain
weight continuously is to follow a healthy and balanced system rich in healthy
foods with a dedicated sports system will help reduce the proportion of fat in
the body and can be concentrated on the abdomen.
For a healthy and balanced
diet, it is advisable to consult a dietitian to provide you with a diet
tailored to your weight, age, and health.
Here are some tips for
weight loss:
1. Eat enough fiber by
eating whole grains, such as whole wheat bread, brown rice and legumes such as
chick peas and lentils.
2. Eat at least 5
servings of vegetables and fruits daily.
3. Choose milk, low-fat
dairy or low-fat cheese.
4. Use low-fat red meat
and chicken without the skin and do not add fat during cooking.
5. Limit the use of
butter, high-fat soft cheese and high-fat sauces, as well as reduce the intake
of processed foods rich in sugar, salt and fat.
In addition to a healthy
diet, it is recommended to exercise with a sports coach will know all movements
appropriate for each person and each area of the body. Some useful movements:
1. Exercise 1:
After moderate exercise such as fast walking, bike jogging for 30 minutes, lie
on a flat area and start moving your legs as if you were riding a bike. Follow
the exercises in 3 batches each batch 20 times. This exercise helps to tighten
the abdominal muscles. If you have low back pain, you can put your hands under
your buttocks to support your back.
2. Exercise 2: Use
the ball to better sport the abdominal area to give a better balance and focus
on the central inner area with less pressure on the back. Lie on the ball and
put your legs on the ground to form a vertical position with the ground; put
your hands behind your ears, bend your back toward the ground and then lift
your body up towards your knees. Keep your head towards the ceiling and do not
put too much pressure on your neck. Be sure to breathe during the exercise:
exhalation when you climb up and scaring when you get off. You can make 3
batches each consisting of 20 times and 30 to 40 seconds rest after each set
3. Exercise 3: Lie
on your back on a flat floor and lift your legs up to form a vertical position
with the ground. Lift the hips slightly in the air and keep this situation for
10-5 seconds and repeat this exercise in 5 batches each batch 15 times. This
exercise helps in the treatment of the lower abdominal region.
4. Exercise 4: Lie
on the carpet of the room and put the hands behind the head and lift the upper
part of the body towards the knees for two seconds and then return to the
starting point and make the ball 5 batches each batch 15 times. Finally you
should know that it is not difficult to lose weight at all if the efforts to
exercise And a healthy diet and positive thinking you can reach the goal.
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