Unhealthy lifebuoys: how to get rid of her belly fat
Obesity is associated with many negative health effects. Belly fat in particular is considered to be very harmful. Several studies have already shown that with a large belly the risk of disease for metabolic disorders and cardiovascular diseases, such as arteriosclerosis and hypertension, increases sharply. It is all the more important to reduce excess belly fat. However, it is often difficult to get rid of fat on the stomach. Discipline and these important tips can help.
Belly fat is considered to be particularly dangerous for your health
Some scientists distinguish 17 different body types. Many are limited in the division, but on the so-called pear form and apple form. While the former fat is usually attached to the hip, buttocks and legs, in the latter it is mainly distributed in the area of the abdomen. Visceral abdominal fat is considered particularly dangerous, increasing 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?
Reduce the total body fat
If men have a waist circumference of 102 centimeters, being overweight can be dangerous. 88 centimeters is the limit for women.
It is usually difficult for those affected to lose their stomachs. For some people this also has to do with the years of life. Because it is harder to lose weight in old age.
In short, you can only lose belly fat if the total body fat falls. Moreover, the abdomen can be formed within targeted limits and strengthened with targeted exercises. This also applies to a normal weight that tends to form an apple.
Sport helps with weight loss
Exercise is useful when losing weight. It not only burns calories, but also increases blood flow to the tissue.
For newcomers, daily routine such as walking or cycling instead of using the car, walking up stairs instead of taking the elevator and walking in the evening instead of a TV seat.
Endurance or strength training is of course even more effective. Abdominal and trunk muscles can build and strengthen through special exercises.
Moreover, by building muscle, more pounds can be broken down.
However, sport alone does not help against being overweight. More important is the diet. Especially the type and amount of calories that we eat is due to a lot of increase.
It depends on the right food
Those who want to avoid belly fat must avoid certain foods. Saturated fatty acids, which are mainly found in animal products such as meat, sausage, cheese and butter, lead to overweight, increased blood lipid levels, deposits in the vessels and liver fat.
To make the kilos tumble, people have to rely on unsaturated fatty acids. Good suppliers of fat are, for example, avocados, legumes, fish, coconut oil and also the fat from linseed or nuts.
When losing weight: this frequent dietary episode damages our heart
In addition, you must distinguish between the good and the bad carbohydrates if you want to get rid of excess pounds.
Fast-absorbing carbohydrates, such as those in white flour products, ready-made meals, sweets, soft drinks and sometimes sweet fruit, raise blood sugar levels quickly and make you hungry again.
Slowly useful, complex carbohydrates, on the other hand, cause blood sugar levels to rise slowly and become saturated for longer. They can be found in, among other things, whole grains, vegetables and legumes.
A protein-rich diet also supports weight loss.
Always drink enough
It is very important not to eat aside, because you not only eat calories, you also do not burn fat.
In addition, it surpasses its pancreas through insulin formation. Experts usually recommend sticking to three main meals without snacks.
In the breaks between resting insulin production and fat from the depots can be used to generate energy.
Those who time and again yearn for 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 must be avoided better. Alcohol is often underestimated as a fertilizer. It not only offers a huge amount of calories, it also stimulates appetite and damages the body.
But a lot needs to be drunk, especially water and / or unsweetened teas. It is usually advised to use two to three liters a day.
Sufficient hydration not only eliminates hunger, it also keeps your blood circulation stable, helps your kidneys and muscles to function properly and ensures that your digestive system functions smoothly.
Rest during the day and & # 39; at night
Stress reduction can also help you lose weight. Long-term stress increases the cortisol level 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 look for a good night's sleep 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 appetite and prevents fat from being broken down.
Health experts say that seven to eight hours of sleep are ideal. More than eight hours of sleep can have a negative impact on heart health. (Ad)