Tips to reduce Belly Fat for slim
Goodbye belly fat! 10 effective tips against annoying belly fat
Do you want to reduce your waist circumference? Declare war on your belly fat - with abdominal exercises for more muscles, a healthy sleep and the right foods.
We're not talking six pack abs when it comes to belly fat loss programs. We're talking about a waistline that's unhealthy, where the abdominal muscles are almost non-existent and gets in the way of proper fat burning .
Your blood sugar levels and carbohydrates have a lot to do with it.
Click here for the 10-point belly fat-removal program:
1. Measure waist circumference:
According to a study by the MedicalUniversity in Mumbai, the waist circumference is more important than the BMI . And unlike love handles, which at least catch unhealthy fatty acids, belly fat is just plain unhealthy.
So before you declare war on your belly fat, your measurements will be taken. To do this, stand up straight in the morning before breakfast. Place a measuring tape around your body at the level of your navel and read off the number. Be honest!
A waist circumference of 88 centimeters for women and 102 centimeters for men is considered dangerous to health.
But even if you are hopefully still a long way from it, the unhealthy visceral fat can accumulate.
It wraps around the internal organs under the abdominal muscles, interferes with the metabolism, drives up the blood sugar level and can promote the development of diabetes, cardiovascular diseases and cancer.
In men, a big belly also puts pressure on the ability to have an erection. There is a risk of loss of potency - and that's no fun.
2. Get enough magnesium:
Our body needs magnesium - around 300 processes and chemical reactions in the human body do not run smoothly without magnesium.
Magnesium regulates heartbeat and blood sugar levels, and it can also help with weight loss. Researchers found that more magnesium lowers fasting glucose and insulin levels. It also sheds pounds.
To get more magnesium, you should increase your intake of green leafy vegetables, nuts and beans.
Dietary supplements may also be useful - ask your doctor if this applies to you.
3. Strengthen the muscles:
Every kilogram of muscle mass increases your basal metabolic rate by an average of 100 calories. So if you want to lose belly fat, you are well advised to do strength training. As your muscles grow, you burn more and more energy. Your body uses the fat reserves - even when you are at rest.
We show you the most effective abdominal exercises for beginners and advanced users in our abdominal training guide .
Important: Don't just focus on abdominal exercises. Every pound of muscle burns energy, so it makes a lot more sense to strengthen muscles throughout the body. Because the six-pack is only a comparatively small muscle group.
4.HIIT and functional training:
Many people who want to lose weight rely on pure cardio workouts and miles of jogging tours - the more sweaty, the better. This initially causes the pounds to tumble due to the increased calorie consumption, but the body soon adapts to our new habits.
Experts consider HIIT, High Intensity Interval Training , to be the best measure to work on body weight in the long term. The great thing about it: Lots of variety - because you can combine running, swimming and cycling with various full-body workouts.
Swimming can also be HIT. Get rid of belly fat with Freistil – a great alternative, especially in summer.
5. Strong legs against belly fat:
It might sound a bit strange, but leg fitness has a lot to do with the stomach.
Researchers from Medical University in India studied the link between abdominal fat and leg muscles . They found that subjects with strong legs had a significantly lower percentage of abdominal fat than subjects with weak legs.
Study director sees the reason in that the muscle groups on the legs are particularly large and therefore consume significantly more energy.
Thanks to strong legs, the fat is already burned before it can turn into visceral belly fat.
6. No more soft drinks and light products:
Are you addicted to cola and lemonade? Even if you go for a no-calorie version, it's bad for your waistline. Sugar-free fizzy drinks are at least as harmful in the long term as the calorie bombs. This is due to the sweeteners replacing the sugar.
Our body doesn't let itself be fooled - it likes to taste sweet and it demands it. Those who consume light drinks often suffer from cravings all the more.
The result: Rising BMI, higher body fat percentage, goodbye waistline. Get used to your vices and prefer drinking water and unsweetened teas and the occasional coffee.
7. Sleep off belly fat:
A study published in the American Journal of Epidemiology came to an alarming conclusion: women who regularly sleep five hours or less suffer significantly more often from weight gain and obesity .
Another study that looked at women who slept just four hours a night found that they ate 300 more calories per day than those who slept more.
Lack of sleep stimulates the production of the hormone ghrelin, which stimulates the appetite – preferably for greasy foods.
Therefore, try to get the recommended eight to nine hours of sleep, which the body uses to regenerate and repair itself - slim while you sleep .
8. Drink hot lemon water:
After a night's rest, even if we wake up in between and drink a few sips of water, we are usually completely dehydrated.
Therefore, it makes sense to drink a large glass of lukewarm lemon water immediately after getting up - it directly boosts the fat metabolism, provides us with important vitamin C and wakes us up just like coffee .
9. Consume less salt:
Have you ever noticed that you feel bloated after a particularly salty meal? Excessive salt consumption removes water from the blood and stores it in the skin.
Anyone who eats too much salt over a long period of time therefore looks slightly swollen. 2.3 grams a day is enough.
Try to cook as much as possible yourself and not use ready-made products. Because they usually contain a lot of sodium.
Season with herbs rather than salt. You can discover a new variety of flavors and will soon no longer miss salt.
10. Eat more protein and healthy fats:
A study by the University of Texas Health Science Center along with the Friedman School of Nutrition Science and Policy, showed.
Those who paid more attention to a varied diet had lost the least belly fat. Conversely, when it comes to your diet, it is better to focus on the essentials.
Proteins are now your #1 food list. They boost your metabolism and keep you full for longer.
This is mainly because the body has to expend much more energy to break down proteins into amino acids. We burn calories as we digest them. Almost a quarter of the nutritional energy from protein is wasted without landing on our hips.
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