Status: 16.01.2024, 13:43 PM
By: Juliane Gutmann
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Belly fat favors a number of diseases. After a certain age, it is difficult to lose weight on the stomach. However, there are a number of tips that will support your diet.
"Inner abdominal fat is not a simple energy store, but a ticking time bomb for health," says Professor Jens Aberle, President of the German Obesity Society. "What many people don't know is that the fat in the abdomen is like an organ in its own right. It produces hormones and substances that promote inflammation and thus weaken the immune system. The more abdominal fat, the greater the risk of heart attack or type 2 diabetes – and also of a severe course of Covid19," says the medical director at the Obesity Center of the University Medical Center Hamburg-Eppendorf.
All the more reason to get rid of excess belly fat. But this is often persistent – especially at an advanced age. From the age of 40, many people see an increase in the number that the scale shows, even though they do not change their lifestyle. This is partly due to the fact that with increasing age, the muscle mass of our body decreases and more fat is stored. The Techniker Krankenkasse (TK) recommends sufficient exercise and a balanced diet to counteract weight gain. Less muscle mass also means that the body burns less energy. This must be taken into account in the number of calories consumed daily, according to TK.
Eat fiber and thus melt belly fat
In order to stay slim in the long term, however, you should avoid crash diets as much as possible. If you eat far too few calories a day, you are not doing your health any good. On the contrary, if you drastically reduce your carbohydrate intake over a longer period of time, you risk muscle loss and cardiac arrhythmias.
Oatmeal contains valuable nutrients and can also support a diet. © Imago
A recent study shows that you should rely on healthy fiber to melt belly fat. "In middle- to older adults, replacing refined grains with whole grains can be an effective dietary change to reduce abdominal obesity (editor's note: means "increased abdominal circumference") (...) over time, thereby reducing the risk of cardiometabolic disease," says the study by the research team led by Caleigh Sawicki from the Human Nutrition Research Center on Aging at Tufts University in Boston, USA. Cardiometabolic diseases include high blood pressure, diabetes mellitus, lipid metabolism disorders and obesity.
Oatmeal also contains valuable fiber such as pectin and cellulose. The cereal is therefore well suited for people who want to lose weight on their stomach - as long as they do not exceed the daily calorie intake. 100 grams of oatmeal contain around 330 calories.
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Oatmeal porridge for breakfast prevents cravings
For a healthy and satisfying breakfast, you can prepare an oatmeal porridge with nuts and blueberries. It's very simple:
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- Mix 60 grams of oatmeal with 150 ml of milk in a saucepan. This can be cow's milk or plant milk.
- Bring both to the boil briefly, stirring constantly, until a creamy porridge forms.
- Remove the porridge from the heat and place it in a bowl.
- Chopped walnuts, blueberries and cinnamon add a special touch to breakfast.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It is in no way a substitute for a visit to the doctor. Individual questions about clinical pictures may not be answered by our editorial team.