The lower abdominal area is often the place where fat remains particularly stubborn. In addition to an unfavorable diet, stress and hormones also make it difficult to shape this part of the body.
A flat and defined midsection is not just a question of appearance. Excess belly fat can also be harmful because it increases the risk of diseases such as type 2 diabetes.
Reading tip
Eat less sugar – this is how it works
If you want to get rid of belly fat, you should first Sugar consumption check carefully.
“Sugar causes the release of insulin, which stimulates the body to store fat in the belly,” explains author of The High Fat Diet, Zana Morris.
“Avoiding foods that break down quickly into sugar helps the body use fat stores as an energy source.” However, a strict ketogenic diet does not suit everyone.
Instead of completely avoiding carbohydrates, you can replace some foods with healthier alternatives.
Reading tip
Swap sugary juices for fresh fruit
For many people, a fresh glass of orange juice is part of the perfect morning. And fruit is definitely healthy. However, when juicing, the valuable fiber is removed and only the sugar remains.
The result is even more serious if you don’t press the juice yourself but buy it in the supermarket. A glass of apple juice quickly contains as much sugar as a can of cola – even if it’s different types of sugar.
“Many believe that juices are the best way to consume vitamin C. However, when you juice a fruit, you remove its fibers,” explains nutritionist Dr. Sarah Brewer.
“Only through the whole fruit can you get all the important nutrients that help maintain a healthy intestinal microbiome.”
Therefore, you should prefer fresh fruit. For breakfast, for example, it could be an apple with protein-rich nut butter or a fresh fruit salad: it is more filling than a glass of juice and refreshes the body just as well.
Greek yogurt instead of ice cream
To reduce belly fat, you don’t have to demonize every type of sugar and eliminate it from your diet. However, you should pay attention to artificially added, refined sugar, which is contained in many sweets – including ice cream.
Reading tip
Snack: nuts instead of chips
It should come as no surprise to anyone that chips are unhealthy. The high salt content and saturated fat content don’t make them any better.
If you still need something to snack on, you should choose nuts instead. They are full of proteins and good fats and therefore keep you full for longer.
The health benefits have already been proven in several studies. An investigation found that people who ate nuts for 12 weeks generally improved their diets.
Another study examined the diet of over 8,800 test subjects for 28 months. It found that those who ate two or more servings of nuts per week had a 31 percent lower risk of weight gain than those who rarely ate nuts.
However, since nuts have a very high calorie content, you should not eat too many of them.
Less processed meat, more fish
Bacon and sausage are obviously not conducive to a slim figure. They can also be harmful to your health if consumed in large quantities – processed meat can have an inflammatory effect.
Such inflammation can have many negative effects and, for example, promote the formation of fat deposits around the organs. Trans fats, which can be found in fast food and sweet pastries, are particularly harmful.
Fatty fish such as salmon, tuna or herring are the better choice here. They contain high levels of omega-3 fatty acids, which are important for heart health, hormonal balance and muscle building.
Reading tip
Eggs instead of sugary cereal for breakfast
Although cereal can be nutritious, in most cases it contains too much sugar. After breakfast, your blood sugar level drops a few hours later and you suddenly feel hungry.
“A very carbohydrate-rich breakfast with little fiber and protein can provide short-term energy, but hunger sets in immediately afterwards,” says nutritionist Ian Marber.
A balanced nutrient intake is therefore important: For example, an egg with avocado and some whole grain bread. Eggs are also an excellent source of protein and can regulate appetite well.
Hide sources
Sources
Tey, SL, et. al (2011): “Nuts Improve Diet Quality Compared to Other Energy-Dense Snacks While Maintaining Body Weight”, accessed November 14, 2024: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3154486/
Bes-Rastrollo, M., et. al (2007): “Nut consumption and weight gain in a Mediterranean cohort: The SUN study.”, accessed November 14, 2024: https://www.ncbi.nlm.nih.gov/pubmed/17228038
Reading tips