As of: March 28, 2024, 1:43 p.m
By: Anne Tessin, Juliane Gutmann
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A few centimeters too much waist circumference can be dangerous. But no worry. Dr. Despeghel has developed a formula that helps.
An office job, an unhealthy diet and a general lack of exercise can lead to a threatening increase in abdominal circumference. This can be harmful to health if the abdominal circumference exceeds a certain number of centimeters. In women, a waist circumference of more than 88 centimeters is considered worrying because it significantly increases the risk of cardiovascular disease. For men, a waist circumference of 102 centimeters is classified as dangerous to health.
Melt belly fat with a few simple rules
If your waistband pinches again, the 2+2+4 formula can help © xtomwangx/Imago
But how can you get rid of stubborn belly fat and lose weight sustainably? There are various nutrition and training plans, such as the 2+2+4 formula. It promises that by using it you can lose five centimeters of waist circumference in twelve weeks. The formula was developed by the sports scientist and author Dr. Dr. Michael Despeghel developed. He claims that following three simple rules can lead to a flat stomach.
The rules of the 2+2+4 formula against belly fat at a glance
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Endurance training is known to stimulate fat metabolism: do activities such as cycling, swimming or rowing at least twice a week.
Strength training can increase muscle mass and thus increase the basal metabolic rate: train the muscles of your stomach, buttocks, legs, back and arms at least twice a week.
A balanced and healthy diet helps to save calories: avoid unhealthy foods such as ready meals, fast food or foods high in sugar and fat on at least four days a week.
Feast and laze around according to the 2+2+4 formula
The 2+2+4 formula should also be suitable for people who are more comfortable and who don't like sports and enjoy sports. According to Despeghel, you can feast on the three days of the week that remain after deducting the more sports-intensive days and the time for conscious eating. Exercise “may” also be neglected on these days.
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There are already supporters of the 2+2+4 formula, also because it was successfully tested on around 150 test subjects. They were able to reduce their abdominal circumference by an average of five centimeters after twelve weeks.
Sources
https://www.focus.de/gesundheit/ratgeber/drei-einfache-regelen-2-2-4-formel-verwortt-bauch-weg-in-wenigen-wochen_id_10265870.html
https://www.aok.de/bw-gesundnah/sorge-und-gesundheit/bauchmenge-messen
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.
The editor wrote this article and then used an AI language model for optimization at her own discretion. All information has been carefully checked. Find out more about our AI principles here.