Fat deposits on the belly are considered particularly unhealthy because they can promote chronic disease. To counter this, you need a mix of diet and exercise. We give advice.
Stomach problem area: According to surveys, about a third of Germans are unhappy with the appearance of their own stomach. Many want to lose fat in the middle of the body, but is it even possible to do this in a targeted way?
At least it can be reduced if you lose weight in general. This requires a change in diet combined with exercise. If you want to get rid of belly fat and declare war on annoying love handles, you should consider the following tips:
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Lose weight on your stomach: These nutritional tips are the most effective
In order to lose belly fat, a balanced, fiber-rich diet with plenty of fresh fruits and vegetables, whole-grain products, proteins, and healthy fats is recommended. Overall, you should consume low carbohydrates and especially low sugar.
These foods promote the reduction of belly fat:
- Vegetables, especially cabbage, carrots and potatoes
- Fruits and nuts such as apples, pears and berries
- Whole-grain products like whole-grain bread or pasta
- Dairy products
- lean meat and fish
- Legumes like beans and lentils
- nuts and seeds
Point: You can use coconut oil for frying. This contains medium-chain fatty acids that can boost metabolism and reduce fat intake in high-calorie meals. Studies have also shown that you can lose belly fat with coconut oil. For example, obese men were given coconut oil every day for twelve weeks and were able to reduce their waistline by almost three centimeters.
It is also helpful to drink plenty of water, fruit juice sprays and unsweetened teas. Green tea in particular has been shown to be effective in losing and preventing belly fat. Alcohol should only be drunk in moderation.
Important: It is only possible to lose body fat with a calorie deficit, the problem areas can then be worked and tightened with targeted exercises.
What sports help against belly fat?
Regular exercise in the fresh air and ideally a combination of strength and endurance sports can also make you lose belly fat. For example, HIIT, high-intensity interval training, is considered fat-burning training. But jogging, cycling and swimming also burn a lot of calories. Regularity is important. According to experts, three days a week of endurance training of 45 minutes each is ideal.
With targeted muscle training, you can then shape and tighten your core. The best examples are classic sit-ups, pelvis and chest lifts or planks, which are considered the most effective exercises for the abdomen.
Plank: This exercise, also called forearm support, particularly works the abdominal muscles. (Credit: shironosov/Getty Images)
Another exercise to increase fat burning and endurance is the hula hoop. Training with the tire should help strengthen the middle of the body, i.e. the abdominal muscles.
Experts recommend exercising for 20-30 minutes a day. But beginners and untrained people in particular should take it easy. Many underestimate the relatively intense use of the whole body.
Important: Respect the regeneration times, because the muscles develop during training breaks and not during training.
How long does it take to lose belly fat?
By reducing overall body fat, belly fat is also reduced. However, this process does not happen in a few days. You should give your body some time to lose belly fat. Half a pound to a pound a week is considered healthy weight loss.
Why fat deposits on the abdomen are dangerous
Excess belly fat pads are not just a visual problem for many. They are also considered particularly unhealthy as they contribute to the development of many cardiovascular diseases such as high blood pressure and promote atherosclerosis. Anyone who has too much abdominal fat therefore lives with an increased risk of heart attacks and strokerisk.
Several studies have shown that even people with a normal BMI, that is, who are not considered overweight, but who still carry abdominal fat in the form of a so-called “buoy of rescue”, have twice the risk of death and a shorter life expectancy than overweight people are, but have a more favorable distribution of fat.
Metabolic disorders are also promoted by abdominal fat. Those affected usually suffer from insulin resistance and hyperglycemia or already have type 2 diabetes.
Important note: The information does not in any way replace professional advice or treatment by trained and recognized doctors. The content of t-online cannot and should not be used to independently establish diagnoses or initiate treatments.