Bye, belly fat!: 10 effective tips for annoying belly bacon

You shouldn’t just lose abdominal fat for optical reasons. Your health plays a bigger role in belly fat. Because this is impaired when too much fat collects in your middle of your body.

This means that we don’t talk about the six-pack here when it comes to belly fat path programs. We speak of a abdominal circumference that is unhealthy in which the abdominal muscles are almost no longer present and that is in the way of proper fat burning.

Your blood sugar level and carbohydrates have a lot to do with it.

This causes too much fat storage on the stomach

With the overweight, a decent cushion around the middle of the body can be created, which is harmful to health to a certain extent. However, a distinction must be made here which fat storage it is.

Subcutaneous fat is the classic bacon that can be annoying, but even has positive properties in moderation: it stores energy and keeps your middle of the body warm.

The visceral fat, on the other hand, is in the abdominal cavity and stores the inner organs. This fat damages the human body when too much of it has accumulated. This belly fat causes unhealthy fatty acids to be released, inflammatory substances and a lot of hormones. It also ensures that the feeling of satiety is exposed.

This belly fat can result in inflammation and diseases such as diabetes, cardiovascular diseases, dementia and a number of more.

This is how belly fat is created

Dangerous belly fat not only develop overweight people. Even slim people can carry too much of the visceral belly fat. This is mainly created:

• unhealthy diet
• little movement
• Too many carbohydrates
• insufficient sleep
• too much stress

As you can see, an unhealthy lifestyle contributes to increasing the belly fat – whether you are slim and overweight. So the solution is very simple: with a healthy lifestyle you can lose belly fat and do something good for your health!

What can this look like? If you note these 10 tips, then you are on the right track to effectively reduce your belly bacon:

10 tips to lose belly fat

1. Measure the abdominal circumference to determine the belly fat

The abdominal circumference is according to one Study of the Ludwig Maximilian University more important in Munich than the BMI. And unlike hip bacon, which at least stops unhealthy fatty acids, belly bacon is just unhealthy.

Before you say the fight for your belly fat, measure is taken. To do this, just stand in the morning before breakfast. Put a tape measure of the navel around the body and let the number. Be honest!

A abdominal circumference of 88 centimeters in women and 102 centimeters in men.

But even if you are hopefully still far away from it, the unhealthy visceral fat can accumulate.

It lies under the abdominal muscles around the inner organs, intervenes in the metabolism, drives the blood sugar level up and can favor the development of diabetes, cardiovascular diseases and cancer.

In men, a thick stomach also presses erectile ability. There is a risk of loss of potency – and it’s not fun.

2. Record sufficiently magnesium

Our body needs magnesium – around 300 processes and chemical reactions in the human body do not run smoothly without magnesium.

magnesium regulates heartbeat and blood sugar levels, and it can also help with losing weight. Researchers found that more magnesium reduces sober glucose and insulin levels. That also makes pounds tumble.

In order to absorb more magnesium, you should increasingly use green leafy vegetables, nuts and beans.

Dietary supplements may also make sense – ask your doctor whether this applies to you.

3. Strengthen the muscles with belly training

Every kilogram of muscle mass increases your basal metabolism by an average of 100 calories. So if you want to lose belly fat, you are well advised to do strength training. With growing muscles, you steadily burn more energy. Your body uses the fat reserves – and even in rest.

We show you the most effective abdominal exercises for beginners and advanced users in our belly training guide. In addition, stomach trainers can help define the middle.

Important: Don’t be referring to abdominal exercises. Every kilo of muscle mass burns energy – so it makes a lot more sense to strengthen the muscles throughout the body. Because the six -pack is just a comparatively small muscle group.

In the picture gallery we show you the five most important strength exercises for the whole body:

4. Burn the belly fat with hit, HIIT and functional training

Many those who want to lose weight rely on pure cardio workouts and kilometers of jogging tours-the more sweaty, the better. This initially makes the pounds tumble due to the increased calorie consumption, but soon the body adjusts to our new habits.

Experts consider HIIT, high intensity interval training, the best measure to work on body weight in the long term. The great thing about it: lots of variety – because you can combine, swim and cycle with various full body workouts.

Swimming can also be hit. Belly fat away with freestyle – a great alternative, especially in summer.

5. Strong legs against belly bacon

Maybe it may sound a bit strange – but the fitness of the legs has a lot to do with your stomach.

Researchers of the Tokushima University in Japan examined the connection between belly fat and leg muscles. They found that subjects with strong legs had a significantly lower proportion of belly fat than subjects with weak legs.

Study leader Michio Shimabukuro sees the reason that the muscle groups are particularly large on the legs and therefore consume significantly more energy.

Thanks to strong legs, the fat is already burned before it can turn into visceral belly fat.

6. More proteins and healthy fats

One Study of the Health Scienece Center of the University of Texastogether with the Friedman School of Nutrition Science and Policy, showed:

Those who increasingly paid attention to a varied diet had lost the least belly fat. Conversely, means that your diet prefers to focus on the essentials:

From now on, proteins are your No. 1 on the food list. They crank up your metabolism and keep you full for longer.

This is mainly due to the fact that the body has to use much more energy to split proteins in amino acids. We already burn calories with your digestion. Almost a quarter of the proteins food energy fizzles out without landing on our hips.

Gallery: The 10 best protein suppliers

Furthermore, proteins are required for muscle building, which in turn means a positive effect for fat burning. It is best to use a mix of vegetable (tofu, lentils, soybeans, pumpkin seeds, etc.) and animal protein suppliers.

Did you know that your daily food intake should consist of 30 percent healthy fats?

So, not in your diet. For example, reach for avocado, linseed oil, almonds, walnuts, olive oil, linseed and salmon. Avoid trans fatty acids instead – the so -called bad fat. It is in cookies, fries, chips and crackers – in everything that was baked and fried for a very long time.

7. Banning soft drinks and light products and reducing body fat

Are you addicted to cola and lemonade? Even if you use a version without calories, it is bad for your abdominal circumference. Sugar -free roar are at least as harmful in the long term as the calorie bombs. This is due to the sweeteners that replace the sugar.

Our body cannot be flooded – it likes to taste sweet and he demands that. Anyone who consumes light drinks often suffers even more to cravings.

The result: increasing BMI, higher body fat percentage, adieu waist. Get away your trucks and prefer to drink water and unsweetened teas and now and then a coffee.

8. Lose belly fat in sleep

A study that in the ‘American Journal of Epidemiology’ Published, came to a terrifying result: women who regularly sleep five hours or even less suffer suffered significantly more often from weight and overweight.

Another study, which women examined with only four hours of sleep, found that they had 300 calories more per day than experimental participants who slept more.

Lack of sleep stimulates the formation of the hormone Ghrelin, which stimulates the appetite – preferably on greasy food.

Therefore, try to get the recommended eight to nine hours of sleep that the body uses to regenerate and repair – slim in your sleep.

9. Stimulate metabolism and drink hot lemon water

After the night’s sleep, even if we wake up in between and drink a few sipping water, we are usually completely dehydrated.

Therefore, it makes sense to drink a large glass of lukewarm lemon water immediately after getting up – it boosts the fat metabolism directly, delivers important vitamin C and makes you as awake as coffee.

10. Eat less salt

Have you ever noticed that you feel bloated after a particularly salty meal? Too high salt consumption deprives the blood of water and store it in the skin.

If you eat too much salt permanently, you therefore look slightly swollen. 2.3 grams a day are enough.

Try to cook as much as possible and not to use finished products. Because they usually contain a lot of sodium.

Better season with herbs than with salt. You can discover a new variety of flavors and will soon no longer miss salt.

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