The big belly just doesn't want to go away despite exercising?
Those affected are not alone: Many struggle with stubborn belly fat.
A new diet is supposed to melt it away.
Not only is it unsightly, it is also dangerous: a big belly indicates too much visceral fat that is lodged in the interior of the abdomen between the organs.
Visceral fat is very metabolically active and promotes inflammation in the body *.
The result: "Visceral fat is not just passively present in the body, but can also contribute to the development of serious health problems such as type 2 diabetes, cardiovascular diseases and strokes," explains Professor Hermann Toplak from the University Clinic for Internal Medicine In Graz.
Not only stress, genetic predisposition and lack of exercise, also "sedentary" jobs, high-fat and high-sugar diet are the main reasons for the "abdominal prosperity".
Once it is there, it becomes difficult to get rid of it.
The Australian fitness expert Kristy Curtis also dealt with this phenomenon and found the solution:
the so-called intestinal loop diet, which is supposed to melt the fat on the stomach.
Seven steps are necessary for this
, as the British news portal Daily Mail reported.
Lose weight on the stomach in seven steps
1.
Exercise
*
: Any kind of exercise will help you lose belly fat.
According to Curtis, any kind of sport that increases the heart rate, such as cycling, swimming, but also strength training, is suitable.
You should therefore do sports as often as possible - but don't overdo it:
Depending on the intensity of the training, muscles need one to two days to regenerate
.
2. Consume fewer calories
: Exercise alone will not melt belly fat.
The diet also has to be changed.
It is important to reduce the number of calories consumed daily.
If the body receives more energy than it consumes, it
stores it as fat deposits, among other things
- which also favors a belly that is too big.
Video: Losing weight in the office - How to lose weight at the desk
3. Eat less sugar
: Simple sugars such as white industrial sugar * cause blood sugar to rise quickly and then fall again quickly.
At the same time, there are insulin spikes that promote fat storage.
If, on the other hand, the insulin level is kept constantly low, the body can use fat better, which is why simple sugars (such as fructose or grape sugar)
should not be eaten in too large quantities and always with other foods rich in fiber
.
How stress affects the waist
size
: Reducing stomach fat - if you know this rule, you are guaranteed to lose weight on the stomach
.
4.
Exercise in
everyday life
: Sounds banal, but it has an immense effect: If you take the stairs instead of the elevator and the bike instead of the car, you burn a lot of calories and build up muscles
that also melt your belly fat
.
24garten.de * reveals which three diets you should know * for New Year's resolutions.
5. Protein-
rich
diet
: Proteins are digested more slowly than other nutrients and thus keep you full longer. They are also important for building and maintaining muscle mass.
It doesn't always have to be meat
: soy products, legumes and green leafy vegetables are also good sources of protein.
Vote on weight loss
6. Proper nutrition after training
: This mistake after the gym can also increase the size of the abdomen: Cravings after
exercise
let us quickly resort to high-calorie fast food.
According to Curtis, it is better to have
a small, healthy meal
- such as a banana -
no later than an hour after training
, so that cravings cannot break out in the first place.
7. Less alcohol
: Alcohol also prevents the fat belly from shrinking, which is why abstaining from alcohol * can work wonders and melt the belly fat.
"Calories from alcohol are what I would call 'empty calories':
they are nutritionally devoid of nutritional value and they contribute to excessive fat in the abdominal area,
" said fitness expert Kristy Curtis.
Read more
: If you eat THAT, your belly fat will melt away very quickly.
A young mother now has a diet miracle: she has lost more than 82 kilos in one year.
More on the topic
: Intermittent fasting - this is how you lose up to five kilos in a week.
jg
From yoga to qigong: reduce stress and relax
From yoga to qigong: reduce stress and relax
*
merkur.de and 24garten.de are part of the nationwide Ippen-Digital editorial network
.
