Unhealthy lifebuoys: How to get rid of your belly fat
Many know exactly that: they lose weight successfully, but the big belly remains. Belly fat in particular is considered to be a particularly damaging body fat that is associated with metabolic disorders and cardiovascular diseases such as high blood pressure. Experts have put together some tips so that belly fat can also be defeated.
Belly fat is considered to be particularly dangerous to health
Some scientists distinguish 17 different body shapes. However, many limit themselves to the so-called pear shape and apple shape. While with the former fat is mostly deposited on the hips, buttocks and legs, in the latter it is mainly distributed in the area of the abdomen. Visceral belly fat is considered to be particularly dangerous; it increases the risk of cardiovascular diseases such as high blood pressure and arteriosclerosis as well as metabolic disorders such as diabetes. But how can you specifically reduce belly fat?
Reduce total body fat
If men have a waist circumference of 102 centimeters, excess weight can be dangerous. For women, 88 centimeters are the limit.
It is usually difficult for those affected to get rid of their fat belly. For some people, this also has to do with their years of life. Because in old age it is more difficult to lose weight.
Basically, you can only lose belly fat if the total body fat decreases. In addition, the stomach can be shaped and strengthened within certain limits with specific exercises. This also applies to normal weight people who tend to apple shape.
Exercise helps you lose weight
Exercise is helpful when losing weight. This not only burns calories, but also increases the blood flow to the tissue.
For newcomers, everyday movement such as walking or cycling is suitable instead of using the car, climbing stairs instead of taking the elevator and evening walks instead of a TV chair.
Endurance or weight training are of course even more effective. Special exercises can be used to build and strengthen the abdominal and trunk muscles.
In addition, more pounds can be lost by building muscle.
However, exercise alone does not help against obesity. Nutrition is more important. Above all, the type and amount of calories we eat is to blame for the fact that many are gaining weight.
Proper nutrition is important
If you want to avoid belly fat, you should avoid certain foods. Saturated fatty acids, which are found primarily in animal products such as meat, sausages, cheese and butter, lead to obesity, increased blood lipid levels, deposits in the vessels and fatty liver.
In order to let the pounds shed, you should rely on unsaturated fatty acids. Good fat suppliers are, for example, avocados, legumes, fish, coconut oil and also the fat from flax seeds or nuts.
In addition, you have to distinguish the good from the bad carbohydrates if you want to get rid of excess kilos.
With quickly usable carbohydrates such as those found in white flour products, ready meals, sweets, soft drinks and sometimes sweet fruit, the blood sugar level rises quickly and you quickly get hungry again.
Slowly usable, complex carbohydrates, on the other hand, slowly raise blood sugar levels and satiate you for longer. They can be found in wholegrain products, vegetables and legumes, among others.
A high-protein diet also supports weight loss.
Always drink enough
It is very important not to eat on the side again and again, because you not only eat calories, but also do not burn fat.
It also overwhelms your pancreas with insulin formation. Experts usually recommend sticking to three main meals without snacks.
In the breaks in between, insulin production stops and fat from the depots can be used to generate energy.
Anyone who keeps feeling hungry due to stress, dissatisfaction or similar problems should stick to healthy alternatives such as carrots, cucumbers or ginger tea. Otherwise there will be nothing to reduce belly fat.
Beer, wine and co should be avoided. Alcohol is often underestimated as a fattening agent. It not only provides an enormous amount of calories, but also stimulates the appetite and damages the body.
But you should drink a lot, especially water and / or unsweetened teas. Usually two to three liters are recommended daily.
Adequate hydration not only eliminates hunger, but also keeps the circulation stable, kidneys and muscles can work properly and digestion works smoothly.
Relax during the day and at night
Stress relief can also help you lose weight. Persistent stress increases the level of cortisol in the body and this hormone promotes the storage of visceral fat.
Experts recommend relaxation techniques such as yoga or autogenic training.
Last but not least, you should also pay attention to a restful night's sleep if you want to reduce the waist size. Because regular lack of sleep can promote obesity.
People who sleep too little produce more of the hormone ghrelin, which stimulates appetite and prevents fat from being broken down.
Health experts say seven to eight hours of sleep is ideal. More than eight hours of sleep can have a negative impact on heart health. (ad)