Share:
Fat lifebuoy What to do if belly fat does not want to disappear
Belly fat is generally considered a particularly harmful body fat. It increases the risk of developing metabolic disorders and cardiovascular diseases such as high blood pressure. But many people find it difficult to get rid of the unhealthy lifebuoys around the abdomen. Some tips can help to make the belly fat disappear.
Belly fat is considered to be especially dangerous for your health
Some scientists distinguish 17 different body types. Many are limited in the division but on the so-called pear shape and apple shape. While in the former fat is usually attached to the hip, buttocks and legs, it is distributed in the latter especially in the area of the abdomen. The visceral belly fat is considered to be particularly dangerous, it increases the risk of cardiovascular diseases such as high blood pressure and arteriosclerosis and metabolic disorders such as diabetes. But how can you specifically reduce belly fat?
Belly fat is considered to be particularly dangerous, it increases the risk of cardiovascular disease and metabolic disorders. There are several reasons that can play a role if the unhealthy fat does not disappear. (Image: SENTELLO / fotolia.com) Reduce total body fat
If men have a waist circumference of 102 centimeters, then overweight can be dangerous. For women, 88 centimeters are the limit.
It is usually difficult for those affected to get rid of their fat stomach. For some people, this also has to do with the years of life. Because in old age it is harder to lose weight.
Basically, you can lose belly fat only if the total body fat decreases. In addition, the abdomen can be shaped and strengthened with targeted exercises within certain limits. This also applies to normal weight that tend to apple shape.
Sport helps with weight loss
Exercise is helpful when losing weight. Not only are calories burned, but also the circulation of the tissue is increased.
For newcomers, daily routine is like walking or biking 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. Through special exercises abdominal and trunk muscles can build up and strengthen.
In addition, by building muscle more pounds can be broken down.
However, sport alone does not help against overweight. More important is the diet. Especially the type and amount of calories we eat is due to many increasing.
It depends on the right nutrition
Who wants to avoid belly fat, should avoid certain foods. Saturated fatty acids, which are found mainly in animal products such as meat, sausages, cheese and butter, lead to overweight, elevated blood lipid levels, deposits in the vessels and fatty liver.
In order to let the pounds tumble, one should rely on unsaturated fatty acids. Good fat suppliers include avocados, legumes, fish, coconut oil and also the fat of flaxseed or nuts.
In addition, one must distinguish the good from the bad carbohydrates, if you want to get rid of excess kilos.
Fast-absorbing carbohydrates, such as those found in white flour products, ready-made meals, sweets, soft drinks and sometimes sweet fruit, increase blood sugar levels quickly and quickly make you hungry again.
Slowly usable, complex carbohydrates, on the other hand, cause the blood sugar level to slowly rise and saturate longer. They are found among others in whole grains, vegetables and legumes.
A high-protein diet also supports weight loss.
Always drink enough
It is very important not to eat over and over again, as you not only eat calories, you also do not burn fat.
In addition, it overstrains his pancreas with insulin formation. Experts usually recommend to stick to three main meals without snacking.
In the breaks in between resting insulin production and fat from the depots can be used to generate energy.
Those who feel cravings again and again due to stress, dissatisfaction or similar problems should stick to healthy alternatives such as carrots, cucumbers or ginger tea. Otherwise it will not work with the reduction of belly fat.
Beer, wine and co should be better avoided. Alcohol is often underestimated as a fattening. Not only does it provide an enormous amount of calories, it also stimulates the appetite and damages the body.
But should be drunk a lot, especially water and / or unsweetened teas. Usually it is advised to two to three liters daily.
Sufficient hydration not only eliminates hunger, it also keeps your circulation stable, helps your kidneys and muscles to function properly, and allows your digestion to function smoothly.
To rest during the day and at night
Stress reduction can also help you lose weight. Lasting stress increases the level of cortisol in the body and this hormone promotes the storage of visceral fat.
Experts recommend relaxing techniques such as yoga or autogenic training.
Last but not least, you should also look for a restful night's rest, if you want to reduce the waist circumference. Because regular lack of sleep can promote obesity.
People who sleep too little produce more of the hormone ghrelin, which stimulates the appetite and prevents fat from being broken down.
Health experts say seven to eight hours of sleep are ideal. More than eight hours of sleep can have a negative impact on heart health. (Ad)