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Get Rid Of Belly Fat: How To Lose Belly Fat | Tips
Belly fat is not only a visual issue, it is also bad for your health. From when the visceral fat is dangerous and how to get rid of belly fat.
Obesity is always unhealthy
Even if the myth persists - there is no such thing as healthy obesity. Rather, being overweight not only increases the risk of cardiovascular diseases and metabolic disorders, but also always puts stress on the joints.
Why belly fat is dangerous
Abdominal fat is seen as particularly critical. On the one hand, it is particularly metabolically active, on the other hand, everyone has a lot of it - even slim people. 10 to 15 percent of the total fat mass is in a normal person in the abdomen.
The more fat there is, the more active the inflammatory factors can become. They cause chronic inflammation to occur. The visceral fat also releases fatty acids and hormones. It means: Get rid of belly fat as best as possible. In the long term, this can have various consequences.
Belly fat promotes the following diseases:
- Heart attack
- high blood pressure
Belly fat increases cholesterol levels
A big belly is often the result of an improper diet, in which the body receives too little fiber and an excess of fat and sugar. This causes the blood sugar level to skyrocket and the blood sugar-lowering hormone insulin is released. Since insulin affects lipid metabolism, it also increases cholesterol and triglyceride levels.
A blood test can be used to determine whether the cholesterol levels are in the normal range. Those who have a particularly high level of the harmful LDL cholesterol run the risk of suffering from arteriosclerosis and cardiovascular disease. According to the specialist societies, a general guideline value for healthy people is an LDL cholesterol limit of 115 mg / dl.
How to measure belly fat
But can a layperson tell whether their own fat on the stomach is the risky visceral abdominal fat or the more harmless subcutaneous fat? This is only possible with extensive examinations, for example with the help of a computer tomograph. But you can assume that where there are lifebuoys there is also visceral belly fat.
If you are wondering whether the extra pounds are troubling your body, you should go to a doctor and have your blood sugar and blood lipid levels measured in addition to your blood pressure. This is the best way to determine your own health risk.
Men have more belly fat than women
From a waist circumference of more than 80 centimeters in women and over 94 centimeters in men, the risk of metabolic disorders such as diabetes and cardiovascular diseases is increased. The visceral fat also puts a strain on the liver, which can lead to further inflammatory reactions in the body. Men in particular are at risk as they generally store more fat in the abdominal area than women.
Getting rid of belly fat: tips for losing weight
So it is worth declaring war on the kilos. And there is hope. Contrary to popular belief, it is particularly easy to get rid of visceral fat. This is because it is very active in metabolism. But that only works if you pay attention to one decisive rule of thumb when losing weight: Consume more calories than you put into your body. Then you will no longer put on new belly fat, but rather burn fat.
It does not matter whether the calories entered the body in the form of sugar, fat, carbohydrates or protein. Everything that is too much is stored in the fat cells and is deposited in equal parts on the legs, buttocks and stomach. So forget about the weird tips and myths of fattening fruits, foods that are said to increase fat burning, bad carbohydrates and nasty sugar. There are no specific foods that effectively stimulate the burning of fat in the body. Above all, however, you should pay attention to a diet rich in fiber with lots of colorful vegetables and whole grain products. Crash diets, on the other hand, are not advisable; it is better to change the diet sustainably.
Lose weight on the stomach with exercise and eat less
Weight loss is difficult with exercise alone: an hour of jogging burns just 500 kilocalories. In order to achieve the result of a formula diet with a diet powder, you would even have to run three to four hours a day - that is hardly feasible.
It is therefore advisable to combine a healthy, balanced diet and exercise. Because those who build muscles and stimulate the metabolism burn more calories even when they are resting. In addition, exercise strengthens the cardiovascular system, keeps us metabolically fit and helps to keep weight loss successes better.
The best tips against belly fat
- Avoid simple carbohydrates. This can be found in foods like white flour products, sweets, chips, fast food, sodas and alcohol
- Eat lots of vegetables. This has a large volume and therefore fills you up very quickly, so you can counteract hunger attacks
- For your diet, give preference to foods like whole wheat bread and whole wheat pasta, which do not increase blood sugar levels as quickly
- Do endurance sports three times a week for 45 minutes each time. You should be out of breath and sweating
- In addition, train the large muscle groups in the legs, buttocks, back and stomach
- Integrate movement into everyday life: Take the stairs instead of the elevator as often as possible
- Avoid stress: Stress hormones also cause belly fat to be stored
- Make sure you get enough sleep. Those who don't sleep well have more appetite and are more prone to overweight. Studies confirm this
Studies have shown that with every pound we lose, the waist size shrinks by about an inch. With a calorie reduction you can achieve good results and get rid of the dangerous belly fat.
Important NOTE: The information is in no way a substitute for professional advice or treatment by trained and recognized doctors. The contents of t-online cannot and must not be used to independently make diagnoses or start treatments.
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