Practical steps to get rid of the paunch

We will talk Here are ways to get rid of the rumen in the form of a simple point, where should a person begins to develop a plan commensurate with his abilities Personal (2), and you can start one to adopt one or two of these points, according to his ability, and commitment to a certain period of time, then add more steps in the case was prepared for it, and the steps include the following: commitment to a low diet in calories for daily needs, the move and need often to consult a dietician even calculates your daily calorie needs and the work is suitable for people diet, and must comply with hearings follow-up to the work of the necessary adjustments ( 4), where the move is the basis of the weight loss once and for all if they are applied correctly, intervened changes in the pattern of human life (2), which differs from the rapid Alrjemat which often fail after you are done where the person begins to regain the weight they lost ( 3). Start practicing aerobics in any form person can exercise, where studies have found to be effective in alleviating abdominal fat area (5), and you should consult your doctor before starting a workout by people with chronic diseases or are not used to exercise or who suffer from obesity dramatically (6), it’s good to start practicing the sport in the early morning before the man starts his day, which can be operated not give him the opportunity to perform the sport routine (7), and to obtain the best results in the loss of fat rumen must exercise for at least 10 hours per week of aerobics forms and comply with them (5), and sports aerobics include walking, jogging and jumping rope and fixed the bike and lots of aerobics, and other (4). Use of taking notes about eating and daily behaviors, which include physical activity, taking care to note the time, duration and place and the feelings associated with each behavior to be of help to someone and oversees the treatment plan in the assessment of behaviors and to identify problems and develop appropriate solutions to them, so several solutions put each problem and choose the most suitable one, and then must be evaluated this solution, in the absence of success, are resorting to alternative solutions to solve, and then be re-evaluated (2). Careful eating water in sufficient quantities, as it helps you feel full and reduces food intake, which sometimes gets because of the feeling of hunger, not thirst (2), must also be careful to drink water before meals, where he found that this behavior reduces the amount of calories you It is addressed in the meal, and works to adopt this behavior in the long term to help lose weight and get rid of the accumulated fat (8). Making meals taken per day more numerous and smaller, as the high volume of meals and few in number is one of the causes of increasing obesity, which include moderation obesity (2). Reliance on internal satiety indicators instead of following foreign standards to determine the amount of food that must be addressed, as should a person learns to deal with the amount of food that saturation without access to a certain extent the feeling of satiety, like the man himself back on the sufficiency A cup and a half of rice instead of three and one piece of chicken instead of two, and so on (2). Care to reduce the amount of fat intake in the diet, as the fat in the diet is high efficiency in the conversion process to the adipose tissue accumulated in the body, and therefore contributes to reducing fat in the diet weight loss (1). Eat slowly, which helps to cut the amount of food intake, and can be used chewing well and put spoons and forks between Algaymat and talk a little bit with people your entourage and other behaviors to make the duration of eating longer (1). Commitment to eating at places designated for that purpose and times only and should avoid eating outside these places, such as eating while watching television, for example, (1). Being careful to avoid eating empty calories that give the body the calories without giving nutrients, and examples of these foods carbonated drinks, alcohol, and certain types of sweets and other (2). Careful to regulate sleep, where you should sleep duration is seven and a half hours, and in case of denial of adequate sleep it gets a defect in metabolic processes contribute to weight gain and fat accumulation, and the denial of adequate sleep encourages laziness and reduces the human ability to exercise and it raises the chance of eating the food unhealthy
(9). Work to find alternative solutions to deal of tension, as a lot of people driven by the tension to eat, call this emotional eating act, and must be several alternatives solutions placed to deal with this problem until it is to find the most appropriate solution to it, and play sports an important role in relieve stress, which can make them an excellent solution for dealing with emotional eating problem in addition to the basic usefulness in raising the calories burned by the body and help in getting rid of the rumen (4). When you make a mistake in the diet or when to waive any of the steps that a person has decided to abide by should not be guilt and stick to focus on the error, then it is OK to do some sometimes mistakes, man must focus on the achievements and success in commitments rather than focusing on errors, as that builds positive feelings to him to help him to continue (1). Prepare yourself to do your food instead of eating prepared foods so you can determine the amount of added fat (4). Do make a list before you go shopping and adhered to, and not to go to the market and you are hungry (4). Ensuring access to psychological support necessary to continue (1). References (1) Adapted from the book Mahan LK and Escott-Stump S. / Krause’s Nutrition and Diet Therapy / 11th Edition / Elsevier / .The United States of America 2004 / pages 558-590 (2) Adapted from the book Rolfes SR, Pinna K . and Whitney E. / Understanding Normal and Clinical Nutrition / 7th Edition / Thomson Wadswoth / The United States of America 2006 / pages 251-305. (3) Adapted from the book Schlenker E. D. and Long S. / William’s Essentials of Nutrition and Diet Therapy / 9th Edition / Elsevier / Canada 2007 / pages 138-1

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