How do I reduce my belly Fat

 

Lose belly fat: These four helpful tips can promote a flat stomach

 

v Many women and men want to specifically reduce subcutaneous abdominal fat and reduce visceral fat. The good news is: body fat reacts quickly to a combination of a balanced diet, sufficient exercise, and an intact stress management system. To stay slim, however, you have to permanently adapt your lifestyle. You can get rid of excess visceral fat and subcutaneous fat with the following four tips.

 

Tip 1: Fight belly fat with anti-inflammatory foods

 

v It all depends on the right diet and healthy food: Rely on a balanced, high-fiber, and healthy diet with lots of vegetables and fruit. Reduce sugar and salt. Antioxidant foods should also be on the shopping list from now on. These include fruit and vegetables containing vitamin C, such as spinach and peppers, as well as black currants, nuts, seeds, high-quality oils such as linseed or rapeseed oil, and omega-3 suppliers such as linseed or chia seeds and fish.

 

Magnesium helps against stress: 

v And thus also supports you in losing weight, including losing belly fat. Pumpkin and sunflower seeds, cashews, almonds, cereals, and legumes have a high magnesium content.

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In our main, you will receive a lot of information and practical tips - checked by nutrition experts.

 

Tip 2: Train away the visceral fat

 

v Incorporate enough exercise to lose. Exercise also helps with overall weight loss, not just belly fat loss. Even small changes can make a difference: take the stairs instead of the elevator, or cycle to work. A combination of endurance training such as jogging, cycling, or swimming and strength training works best to build muscle against the visceral fat on the abdomen. Muscles consume energy and automatically help to reduce excess abdominal fat. According to another Japanese study, muscular legs are particularly helpful.

 

        Make your life more flexible

v  With our online courses, you train where and when you want every day. Thanks to many motivating exercises, the weaker self finally doesn't stand a chance anymore. By the way: BARMER members can use the entire range of courses free of charge.

 

Tip 3: Lose belly fat - Reduce belly fat with a balanced diet

 

v Lose belly fat sustainably: Diets rarely help to lose weight in the long term, against obesity and excess visceral fat. Because if you eat too little for a short time, your body will build up reserves for future phases of deficiency. There is also the danger of the yo-yo effect: after the end of the diet, many people resume their eating habits. In this case, the lost belly fat returns in no time - and often even in larger quantities than before. A long-term change in diet is therefore the much better way to permanently lose weight and get a flatter stomach:

 

v Reach for high-quality protein. These include, for example, poultry meat, eggs, fish, and legumes.

v Support your healthy diet with unsaturated fats. Nuts, avocados, seeds, and olive oil are suitable.

v Stick to low-carb salads and vegetables like lamb's lettuce, leafy greens, broccoli, and cauliflower. Avoid foods with added sugar. Tip: When shopping, look carefully at the list of ingredients. Sugar is sometimes also found in products such as gherkins, packet soups, and red cabbage in jars.

v If you do not do any (competitive) sports, reduce your carbohydrate intake. Choose more fiber instead. These fill you up and improve your bowel function at the same time. A healthy intestinal environment, in turn, helps to boost fat burning - and helps you to effectively lose fat from your stomach.

 

v The ten rules of the DGE (German Society for Nutrition), which can be easily integrated into everyday life, provide further impetus for balanced, healthy enjoyment. They are designed to help provide the body with essential nutrients without having to stick to strict weight loss plans and count calories.

 

      Healthy eating can also be fun

v For example with our online course. Learn in eight weeks how easy it is to integrate healthy eating into your everyday life. BARMER members use the course free of charge.

Tip 4: Reduce stress and lose visceral fat at the same time

 

v Permanently high levels of the stress hormone cortisol can have an unfavorable effect on your fat metabolism - especially if you do little or irregular exercise. Use these tips to reduce your everyday stress:

 

v Breathe deeply: Just a few deep breaths calm the central nervous system and reduce your stress response.

 

An unhealthy lifestyle causes visceral belly fat to grow

 

v If a person eats a lot of sugar and little fiber, the insulin level rises rapidly. The short-term result is food cravings. This craving for salty, sweet, and fatty foods leads to increased calorie intake. The body, in turn, understands the intake of these foods as a request to store fat.

 

v People with too much fat in and around their stomachs often eat foods with too many carbohydrates and too few amino acids. These are essential for important metabolic functions. With a lifestyle with little exercise and sport, the metabolism works slowly. So the excess energy settles on different parts of the body - like the stomach.

 

v But not only an unfavorable diet causes too much visceral fat. Constant stress increases the levels of the stress hormone cortisol. This also causes the body to store fat reserves for emergencies. A study in the American Journal of Epidemiology also found a link between visceral abdominal fat and chronic sleep deprivation. Accordingly, a lack of sleep also leads to the body releasing the stress hormone cortisol and increasing the use of fat as a stress reserve.

v So make sure you get seven to eight hours of sleep a night. If that doesn't work and your health a long time, it is best to have the causes clarified medically.

v Age and genes also play a role in whether and how quickly someone develops visceral abdominal fat. However, the main cause is an unhealthy lifestyle with an unbalanced diet and too little exercise.