You don’t have to starve or diet to lose belly fat. Other factors are important for you to lose your waistline in the long run. Discover the three most important tips here.
Have you tried a lot of things and your belly still won’t shrink? There are a few factors that affect your success. However, with the right diet, the right training, and lots of patience, you will be rewarded.
Below we explain what to look for.
This is the perfect waistline
A lot of belly fat is not only unsightly, but also has health drawbacks. The Federal Nutrition Center classifies an unhealthy waistline as follows:
If women have a waist circumference of more than 88 cm, and men more than 102 cm, the belly is considered unhealthy. Especially if the percentage of belly fat is 30-35% at the same time.
Optimally, however, the fat percentage is 19-42% in women and 13-16% in men.
This is why you should lose weight on your belly
The so-called vice-fat – the layer of fat on the abdomen – has a negative effect on health if it is too large. Various diseases such as high blood pressure or diabetes can be the consequence.
Even vessels and arteries become calcified due to above average abdominal fat. In the worst case, fatty liver occurs and the organs become inflamed.
1. A good diet
It’s important to eat healthy and not consume more calories than you should. Therefore, focus on your basal metabolic rate when it comes to finding the right balance between nutrition and exercise.
Pay attention to a calorie deficit, which you can promote, for example, by cycling or running, as well as by climbing stairs. Interval training and regular endurance training can be integrated into your daily life.
Reading tip: How many calories per day do I need?
Avoid foods such as convenience foods, wheat products, sweets and sugary drinks, and alcohol. In between, it can of course be healthy fats, such as olive oil, flaxseed oil or avocado.
Nuts, such as walnuts or almonds, are especially good for snacking between meals. Soy flakes, tofu, kidney beans, pumpkin seeds and lentils are good for providing extra protein. Don’t worry, you don’t have to go without carbs. These can be oatmeal, sweet potatoes, millet and other good everyday carbohydrates. And of course lots of fruits and vegetables!
2. Targeted training to lose weight on the abdomen
For effective abdominal weight loss, you need to incorporate the right strength training and muscle building into your daily life. Intense and short interval training should also be part of the daily schedule.
This allows you to increase your muscle mass and burn more calories. Remember, full body training is always the focus. For an ideal workout, you should therefore pay attention to all muscle groups.
Lose belly weight – no problem in the long run
Regular walking helps you stay in shape and reduce your waistline. It should ideally be 10,000 steps per day. So feel free to take a walk instead of using the car. Getting enough sleep is just as important.
In the truest sense of the word, “slim in your sleep” is front and center. In between, try skipping the morning coffee and drinking lemon water instead. This is how you boost your metabolism.
However, sugar as a reward should be avoided. Maintaining a balanced diet is very important.
Reading Tip: Losing Weight While Walking: This Is How It Works
You can also boost fat burning if you incorporate chili, tabasco, and ginger into your daily life. Your digestion will thank you if you have delicious meals with flaxseed or psyllium in between. Most nutrients are absorbed in the small intestine.
3. Lose belly fat without dieting: stay motivated
You stay motivated if you set intermediate goals that you can also achieve. These can be ideas for a certain calorie deficit, for example, with a load of fiber and protein helping.
Last but not least, there should be no stress if you want to ensure successful belly loss. Regular breaks can help and avoid long-term stress.
Reading tip: How to successfully implement your good intentions