Lose weight on the stomach: how it really works!

Lose weight on the stomach: woman measures her waist with a tape measure

Losing weight on the stomach - often sounds more comfortable than it really is. With these tips, you can tackle this problem area in a targeted manner and melt excess pounds!

Help, belly fat! 

A big belly is a blemish for many people - but above all, it is also very unhealthy. Studies show that a large waist (more than 88 centimeters in women, more than 102 in men) can favor diseases such as diabetes and high blood pressure  And in the worst case, that leads to obesityThe tissue can also release fatty acids and inflammation-promoting messenger substances. This, in turn, has adverse effects on blood pressure and blood sugar levels. And belly fat can be very persistent when trying to get rid of it - losing weight on the stomach takes a lot of discipline. 

Why does fat tend to accumulate on the stomach? 

Several components influence whether we tend to accumulate pounds on the stomach, hips, or buttocks:
  • Genetic predisposition
  • Age
  • lack of exercise
  • poor diet high in carbohydrates, sugar, and fat
  • Diseases, for example, hypothyroidism

Targeted weight loss on the stomach - is that possible? 

Unfortunately, there is still no magic bullet that simplifies weight loss on the stomach and infallibly boosts the metabolism. But: Belly fat usually melts a little faster than that on the hips and buttocks. To be able to lose weight on the stomach, two components are essential: 

Healthy eating 

According to the German Nutrition Society, visceral fat is more sensitive to a change in eating habits than subcutaneous fat. In other words: If fewer calories are eaten, the energy store uses more of the belly fat reserves. But not all calories are created equal! We should only consume easily digestible carbohydrates, sugar, and fat in small amounts. You should mostly avoid these foods: 
  • finished products 
  • White bread 
  • lemonade 
  • Sweets 
So that the body still gets the energy it needs, the following are on the menu: 
  • A lot of fruits and vegetables 
  • Dietary fiber (for example in whole grain products and oatmeal) 
  • Lean meat
  • fish
  • Lean dairy products 
  • At least two liters of water a day 
It often helps to keep a record of what you eat each day in a food diary. This way, you can keep an eye on even small sins. 

The right movement 

A flat stomach is the dream goal - and unfortunately, we cannot achieve that without a workout, even if losing weight without exercise can generally work.  Weight loss exercises boost fat burning and metabolism and help us turn annoying fat into beautiful abdominal muscles. Strength training is particularly suitable. With specific activities, we can declare war on the belly fat. But strength training on machines in the fitness center is also ideal in the fight against belly fat. It is best to do a briefing with a trainer and explain to him that losing weight on the stomach is your big goal. 
Anyone who is entirely new to the sport or who has previous illnesses should have a doctor examined in advance whether there is anything that speaks against the movement or which is an option. If you already have joint problems, your doctor will probably advise you to do sports that are gentle on the joints, such as swimming. Because it's not just a sweaty workout that boosts fat burning and ensures beautiful abdominal muscles! As long as you only move for two to three hours at least three times a week, you will also burn calories and get closer to the dream of a flat stomach. 

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