You sit all day? Then these foods should be your first choice!

 

You need to pay attention to a few things if you wish to lose belly fat. We explain how bothersome belly fat develops and what you can do to prevent it.

Is it even feasible to get rid of tummy fat?

Many people consider their stomach to be a problem area, and getting rid of belly fat isn't easy. You are significantly more likely to lose fat in areas of your body that you may not want to lose fat, such as your buttocks or thighs. However, you don't have to give up your ambition of a flat stomach right away: It is essentially already possible to lose belly fat with a focused diet, specific activities, and discipline.

What makes abdominal fat so dangerous?

Fat tissue is divided into two types:

• Subcutaneous fat: Subcutaneous fat refers to the subcutaneous fatty tissue and has, among other things, the task of storing energy and thus keeping us warm. It is found, for example, on the thighs and buttocks and is less harmful than abdominal fat.
• Visceral fat: Visceral fat, or belly fat, has a rather bad reputation. This is because it accumulates around the organs and causes certain messenger substances to be released that have negative effects on us. For example, they cause increased blood pressure and increased insulin secretion, which can trigger inflammation. Therefore, visceral fat increases the risk of various diseases such as heart attack, stroke, diabetes, hypertension, thrombosis, atherosclerosis, cancer, and Alzheimer's disease. Because of these disease risks, belly fat is not only a visual problem but also a health problem

Because of these disease risks, belly fat is not only a visual problem but also a health problem

Who is affected by belly fat and how can you get rid of it?

It may seem weird, but men are more likely than women to deal with abdominal fat. The hormone testosterone is responsible for this, as it causes fat to be stored on the abdomen to increase. Estrogen causes fat to be accumulated more in the buttocks and thighs in women. However, as estrogen production gradually drops after menopause, women's abdominal fat tends to increase.

But there are also other causes of increased abdominal fat:

• Too little exercise
• Certain medications
• Genetic predisposition
• Unhealthy diet
• Various diseases that affect metabolism, for example (e.g. hypothyroidism)

How much belly fat is too much? Through various studies, researchers have found what abdominal circumference can be harmful in each of men and women: Women: From 80 centimeters, one speaks of an unhealthy abdominal circumference; from 88 centimeters, abdominal fat is considered dangerous and significantly increases the risk of disease. Men: From 94 centimeters the abdominal circumference is unhealthy, from 102 centimeters the abdominal fat is considered dangerous.

How important is BMI?

When it comes to abdominal fat, the body mass index, or BMI, isn't very useful. This is because it is based on the ratio of body weight to height and does not account for fat distribution. Furthermore, muscle mass has no bearing on BMI, which means that an active muscular man will have a "worse" BMI than a slimly constructed man with few muscles and a small belly. How to Lose Belly Fat: The Right Diet Building Blocks Unfortunately, nothing works: if your trouble zone is your stomach, you'll have to change your diet if you want to lose belly fat.

The main thing here is to focus on a good mix of healthy foods. These include:

• Complex carbohydrates (e.g. in whole grains, legumes, vegetables, potatoes, quinoa), healthy fats (especially unsaturated fatty acids, e.g. in vegetable oils such as olive oil, avocados, nuts, as well as fish), plenty of proteins (from protein sources such as meat, milk and dairy products, and eggs) and vitamins and trace elements from fruits and vegetables.

Which activities are the most effective in reducing tummy fat? Above all, targeted abdominal exercises aid in the development of muscles and hence the burning of belly fat. However, total-body workouts are also beneficial. The following exercises, for example, are beneficial:

• Burpees \sPlank \sSquats
• Sit-ups \sPush-ups Crunches Crunch Crunches Crunches Crunches Crunches Crunches

• The articles Exercising the Abdominal Muscles and Quick Abdominal Training have more exercises and directions for burning belly fat.

A low body fat percentage is required for the new shapely abdominal muscles to truly come into their own. This takes us back to the vexing problem of abdominal fat: Some women can make their abdominal muscles apparent with a body fat percentage of 20% or less, depending on their inclination. Others will have to work significantly harder to get their body fat percentage below 15%. Unfortunately, only patience can help; create little goals for yourself and congratulate yourself on each accomplishment. This is how you remain on top of things.

What function does stress play in the development of obesity and belly fat? We all know what happens when things get a little more stressful at work or at home: we go for chocolate and raise our chances of becoming obese. And continual nibbling isn't the only issue: when we're stressed, the hormone cortisol is generated in greater amounts, which promotes belly fat storage. Yoga and other relaxation techniques have resulted in a completely relaxed physique. You should absolutely incorporate recuperation periods in your everyday activity to avoid this consequence of extra belly fat. What they look like differs from person to person: some people love to curl up with a book in a quiet corner and read, while others prefer to do something more active.

Against belly fat helps the right workout

Even though losing weight without exercise is possible, workouts are unfortunately almost unavoidable to get rid of belly fat. Basically, any kind of exercise is good at first. It is important to have fun - this keeps the motivation up and without regular exercise, unfortunately, nothing works. A mixture of strength and endurance training is well suited so that different muscle groups are always used.

Tip: Try HIIT. The High Intense Interval Training really revs up the fat burning and you can celebrate real successes in a short time. Get rid of belly fat: These 12 tips will help you Want to get rid of your belly fat? The following tips will help you achieve a flat belly:

• When eating, focus on a few and especially complex carbohydrates, consume more proteins, and make sure to cook your own healthy recipes whenever possible.
• Avoid sugar and salt as much as possible: sweets, potato chips, ready meals, and fast food should only be allowed in exceptional cases. Drink two to three liters of water a day and, at best, avoid soft drinks altogether - a fruit spritzer is allowed once in a while.
• Drink two to three liters of water a day and, at best, avoid soft drinks altogether - a fruit spritzer is allowed once in a while.

Cook fresh and preferably with regional ingredients. Alcohol should also be largely avoided - almost all types contain many calories.

Use spices to lose weight - they boost the metabolism and thus the fat-burning process! Avoid stress and create recovery phases. Find a sport that you enjoy.

• Exercise regularly - at least three times a week - and make sure that all muscle groups are gradually loaded.

Don't forget rest periods: muscles don't grow during training but during recovery. If you do sit-ups for the abdomen on Monday, you shouldn't load the abs on Tuesday. Don't expect miracles - change takes time. Be patient and set small goals. Reward yourself when you reach one of these goals - for example, with a great tummy top.

Avoid these blunders if you want to lose abdominal fat. Even when we follow the different methods that are supposed to help us lose belly fat and get in shape, it doesn't always work out. You should avoid the following blunders if you want to lose weight effectively:

• You try to eat properly, but you still eat too much: fat loss and weight loss are only possible if you consume less energy than you expend. In a food diary, keep track of everything you eat and the number of calories it contains.
• After you've exercised, you eat: When you finish your workout, you often get the idea that you can reward yourself with something. Be wary of this blunder! During the
• If you want to know what else helps, check out our article Reducing Stress. Numerous studies also show that yoga, meditation, and autogenic training are particularly effective against stress.
• You only engage in strength or endurance training: If you want a flat tummy, you should work your entire body. So combine the two types of exercises and alternate them.
• You make far too many exceptions for yourself: With so many temptations, we soon become weak. Today, the cake that a coworker brought, tomorrow, two cocktails on a girls' night out - with so many temptations, we rapidly become weak. When the exception becomes the rule, though, the fat stubbornly remains where we don't want it - on the stomach. So, if at all feasible, plan your week ahead of time: If you know you'll be having a nice dinner with friends on Wednesday night, you might want to put that cake off until Wednesday.