Belly fat can cause health problems. Reason enough to say goodbye to crispy bacon. You can get a slim waistline if you stick to the following daily routines.
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Whether your goal is to get ready for bikini season in advance or you just want to feel better about yourself, a flat stomach can go a long way.
If you yearn for a tighter midsection, follow these six tips to get there fast.
6 tips to burn belly fat
1. Relaxation is the alpha and omega
According to a study published in Psychosomatic Medicine, belly fat contains four times more receptors for cortisol, the fattening stress hormone, than subcutaneous fat — the fat that sits just under the skin.
This means that when you are under a lot of stress, fat migrates to your stomach faster than to other parts of the body.
Stress not only has a negative effect on your waistline, but of course also has many other effects on the body.
So always stay happy and relaxed: exercise regularly, meditate during times of stress, and surround yourself with people who make you laugh.
2. Check macronutrients
The optimal distribution of carbohydrates, proteins, and fats in your total daily calorie intake should be 50:30:20.
“It can help control hunger, satiety, belly fat, and weight,” nutritionist Diana Lipson-Burge told Shape.
For example, if your basal metabolic rate (calories your body burns each day at rest) plus your physical activity is 1,800 calories, you should get 900 from good carbs (vegetables, fruits, beans, and whole grains).
540 extra calories is then optimal healthy sources of protein such as nuts or lean meat and 360 calories from fats such as olive oil, soybean oil, salmon or nuts.
3. Build muscle mass
A study of over 10,000 people, published in the journal Obesity, found that building muscle is an important factor in achieving a flat stomach.
Over a 12-year period, subjects who added 25 minutes of strength training to their individual exercise program gained significantly less weight around the waist than those who did the same amount of cardio exercise.
4. Eat enough fiber
Another study, also published in the journal Obesity, showed that belly fat gains less quickly when you pay close attention to your fiber intake.
To find out, the researchers increased the study participants’ daily soluble fiber intake by 10 grams. Result: the rate at which belly fat accumulates over five years has decreased by 4%.
The reason: Fiber slows down digestion and makes you feel full longer. For example, you can get the extra 10 grams with half an avocado, 3/4 cup black beans, 3/4 cup rolled oats, and a red apple.
5. Watch your food cravings
To lose belly fat, you need to listen carefully to your body and your hunger. To do this, imagine a hunger scale where one is extremely hungry and ten is too full to move. “Always stop eating when you hit seven to avoid putting on extra pounds,” says Lipson-Burge.
“You’ll be hungry again in three to four hours,” she says. According to the expert, with an intake of 400 to 500 calories at each meal, you should be able to stay full over this period – and automatically make it easier for you not to “overeat” at the next meal of the day.
“After four more bites, you’d be at eight,” says Lipson-Burge. “If you stop eating at eight (instead of seven) two or more times a week, you’re probably eating more calories than you need.”
6. Get enough sleep
According to a study published in the journal Sleep, getting six to seven hours of sleep each night can help keep your stomach from gaining extra pounds.
In fact, study participants who slept five hours or less and eight hours or more had a greater amount of belly fat (as well as an increased risk of type 2 diabetes) than those who slept six to seven hours. .
However, the negative effects were much more marked in short sleepers: in five years, they gained nearly twice as many centimeters in waist circumference as long sleepers.
Scientists suspect that “extreme” sleep patterns, i.e. too much or too little sleep, affect hunger pangs and hormonal balance and thus disrupt calorie balance.