Cut down on calories
Reducing the daily consumption of calories helps to lose weight, as the body, with a lack of food intake, is forced to burn stored fats, to obtain energy and vitality, which contributes to getting rid of the rumen.
Doing aerobic exercise
Some studies have shown that doing aerobic exercise for 150-300 minutes a week helps burn calories and reduce fat in the abdomen and waist areas.
Jumping rope is one of the most prominent aerobic exercises that contribute to weight loss, in addition to running, brisk walking, cycling and rowing.
Reducing carbohydrates
Following low-carb diets contributes significantly to losing weight, burning belly and waist fat, and boosting metabolism, according to the results of some studies.
4- Eat foods rich in omega-3 fatty acids
Some studies have found a relationship between low body mass index and consumption of foods rich in omega-3 acids, such as salmon, tuna, avocado, nuts and olive oil.
Doing resistance exercises
To build muscle and burn fat at the same time, resistance training and aerobic exercises should be combined, as it has been proven that exercising both at the same time helps increase muscle mass in the body, slim the waistline and get rid of the rumen.
Doing standing exercises
Exercising while standing is more effective in losing weight than exercising while sitting, because it helps move more muscles... (Tested)
Add apple cider vinegar to your diet
Acetic acid, available in apple cider vinegar, may reduce the accumulation of fat in the body, and a study of obese men showed that consuming one tablespoon of apple cider vinegar daily for 12 weeks reduced their waist circumference by 0.5 inches (1.4 cm) in average.
Walk for half an hour daily
Walking may seem an ineffective sport for slimming, but it is, as some studies have confirmed, that brisk or regular walking effectively reduces the total fat stored in the body, especially in the middle area that includes the abdomen and waist,
Avoid sweetened drinks
You should stay away from sweetened drinks, such as canned juices, soft drinks and energy drinks, due to their high calories and high fructose content, which many studies have found to be linked to increased belly fat.
Eat whole, one-ingredient foods
Eat more single-ingredient whole foods, such as grains, nuts, legumes, fruits, dairy products, and fish, as they contain many nutrients necessary for slimming, such as water and fiber, in addition to being rich in vitamins.
Quit habits that cause you to swallow air
The rumen may not be caused by fat, because flatulence may result from the accumulation of air and gas in the stomach, due to drinking carbonated drinks, chewing gum, smoking, eating quickly, drinking juices through a straw, or talking while eating.
Reducing stress
One of the reasons for the appearance of the rumen is the constant exposure to stress, because it leads to high levels of the hormone cortisol in the body, which increases a person's desire to eat.
To relieve stress, consider practicing meditation exercises, such as yoga, deep breathing, and drinking herbal drinks.
Eat more protein
The benefits of protein are not only limited to building and strengthening muscles, but also contribute to weight loss, because it takes a long time in the digestion process, which helps to feel full and full for a long time.
Eating eggs
Eggs are considered one of the foods suitable for diet followers, because they contain low calories, estimated at only about 77 calories, in addition to their richness in protein that works to fill the appetite.
Get enough sleep
Adequate sleep must be obtained daily, to maintain body weight and prevent it from increasing, as some studies have shown that sleeping less than 5 hours for adults and 10 hours for children leads to weight gain.
Lack of sleep in women is associated with an increase in waist circumference,
Eat fatty fish weekly
It is recommended to eat fatty fish once or twice a week, to supply the body with omega-3 fatty acids and high-quality protein, both of which are nutrients that help in losing weight and reducing belly fat.
Drinking water
Drinking water before meals helps to feel full, which reduces the amount of food consumed,
Regular drinking of water stimulates the body to burn up to 100 calories per day.- Improve bowel movement, relieve constipation and reduce flatulence.