Lose belly fat: How to get rid of those pesky pounds

Created: 01/03/2023 11:51 am

By: Philipp Mosthaf

In order to lose belly fat effectively and sustainably, many factors are important.

© AdobeStock/Olga Yastremska

If you want to lose belly fat, you have endless possibilities - only a few are sustainable.

Read here how to lose weight quickly and easily.

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“I want to lose weight and exercise more!” Does this resolution sound familiar to you?

Many people head into the new year after the holidays with the intention of leading a healthier life.

At the beginning of a new year, fitness studios are registering countless new registrations.

But the motivation doesn't last long.

Often there are no results or the pounds come back after short-term success - keyword: yo-yo effect.

If you want to lose weight sustainably, you need not only a lot of exercise but also the right diet and attitude as well as stamina.

Because sport alone is not enough, as researchers have now confirmed.

When the kilos tumble, you will not only feel fitter and more comfortable, but also healthier.

Belly fat also has negative effects on health.

Here you can find out how belly fat develops, how it affects your health and how you can lose weight effectively and sustainably.

table of contents

When does a person count as overweight?

Do I have too much belly fat?

Should I lose weight?

If you want to answer these questions for yourself, you can consult the body mass index (BMI).

With the BMI you can easily and quickly calculate whether you are overweight.

The formula is: body weight in kilograms divided by height in meters squared.

The World Health Organization (WHO) has divided the BMI values ​​into different categories.

So you can see at a glance which group they belong to.

However, the BMI values ​​are not the last word.

This is because muscle and fat mass are not taken into account in the calculation.

Competitive athletes tend to have a much higher BMI, as muscle is known to be heavier than belly fat.

The BMI should therefore only be used as a rough guide.

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What does obese mean?

A BMI of over 30 is considered to be severely overweight and grade I to III obesity.

Being classified as obese is bad for your health.

Because obesity is understood to be nothing more than pathogenic and significantly increased overweight.

Around 25 percent of overweight people in Germany are obese, according to a report by the

.

How is belly fat formed?

Not only overweight people accumulate too much belly fat.

Even slim people can carry around too much belly fat.

An unhealthy lifestyle often contributes.

Here are the most common reasons why people gain weight:

• lack of exercise

• Wrong or poor diet

• Too many carbs

• Too less sleep

• Too much stress: Too much cortisol promotes the build-up of abdominal fat.

• inheritance

• Old

• hormones

With increasing age, the problem area also becomes more and more obvious, as the

reports.

In men, the stomach becomes visible as a problem area relatively early on, and the well-known beer belly or affluent belly is also often mentioned.

Women lose their slender waists at the latest with the menopause.

Those who continue to eat in old age, as before, will become rounder and rounder.

Is Belly Fat Dangerous?

Fat can develop in many parts of the body.

It is now known that bacon on the arms, buttocks and legs is harmless to health.

However, too much belly fat not only has a negative effect on the appearance - health also suffers as a result.

However, a distinction must be made here between two fat deposits that have different consequences for our body and our health: Subcutaneous fat is the classic and therefore visible belly fat.

Many people find this annoying, but this type of fat also has positive properties: energy is stored and the middle of the body is kept warm.

Visceral fat, on the other hand, can be harmful.

These fat deposits are located in the abdominal cavity and are deposited on the internal organs.

Too much of it can have negative consequences: unhealthy fatty acids and pro-inflammatory substances are released.

This causes inflammation and diseases such as diabetes, cardiovascular diseases, dementia and many more.

In men, too much abdominal fat reveals a completely different problem: Stomach fat can have a negative effect on the ability to have an erection, even to the point of loss of potency.

But when is belly fat considered a health hazard?

While the BMI provides an initial guideline, the waist circumference can provide further information.

A circumference of 88 centimeters is considered dangerous for women and 102 centimeters for men.

With effective abdominal exercises, the middle of the body is strengthened and muscle mass increases.

This stimulates fat burning.

© Milkos / PantherMedia

How can I lose belly fat?

Tips and tricks for losing weight

If you want to lose belly weight and fight the pounds, you have to change your lifestyle.

Below are a few tips and tricks on how to lose weight effectively.

• Physical activity: This not only mobilizes the fat reserves, but also reduces the stress hormone cortisol.

• Healthier nutrition: If you want to lose weight, you shouldn't eat less, just eat differently.

  Eat legumes, nuts, lean meats, vegetables, and dairy instead of pasta, bread, pork, beef, sweets, and alcohol.

• Get enough magnesium!

  Magnesium regulates the heartbeat and blood sugar levels and can therefore also help with weight loss.

• Build muscles!

  If you build muscle, you lose weight faster!

  Because with every kilogram of muscle mass, the basal metabolic rate increases by around 100 kilocalories.

  The body needs more energy and falls back on the fat reserves.

  Go for the streaky bacon!

  How much energy our body actually needs can be calculated with a very easy basal metabolic formula.

• Stimulate your metabolism with hot lemon water!

  Drinking right after getting up works wonders.

  Lukewarm lemon water immediately boosts the fat metabolism and also provides important vitamin C.

Can I lose weight specifically on my stomach?

There are countless fitness exercises for a strong core.

With effective abdominal exercises, muscle mass increases and body fat decreases accordingly.

However, you cannot lose weight specifically on the stomach.

The body uses all fat reserves.

This makes it all the more important to strengthen muscles throughout the body.

The six-pack is a comparatively small muscle group in the body, while the leg muscles make up a large proportion of the body's muscle mass.

Strong legs therefore lead to a higher energy turnover and thus to more fat loss on the stomach.

If you want to lose belly fat sustainably, you often need clear instructions in addition to motivation, stamina and time.

When should I train?

Which diet is right and important in the evening?

questions upon questions.

There are numerous courses and programs circulating on the Internet that promise a lot but are rarely sustainable.

The result: more frustration, more weight and lower self-esteem.

Leading specialists have now developed an online course that integrates Ayurveda - this is how you get to the ME you want.

If you want to lose belly fat, you have to change your lifestyle.

This includes avoiding sweets.

© DimaBaranov/PantherMedia

Lose weight sustainably - 21-day kickstart desired weight

With the "21-Day Kickstart Desired Weight" course, you can lose weight sustainably in 21 days.

Two of the best specialists in psychology and medicine have developed an Ayurvedic-inspired weight loss and well-being program for this purpose.

The 21-day kickstart is the first German-language online course in this area.

This program was created with Dr.

Ulrich Bauhofer, Germany's best-known Ayurveda doctor.

In addition to the basics of Ayurveda, a combination of psychology and medicine takes place in this course.

Course participants receive clear recommendations for action that can be easily integrated into everyday life.

Start course now for free

These are the cornerstones for the success of the online course:

How is the online course "21-Day Kickstart Desired Weight" structured?

The program focuses heavily on the individual needs of each person.

Because every body reacts differently and has different needs to effectively tackle belly fat.

Therefore, every course participant first receives an individual body type test and additional exciting movement modules, life hacks to boost the metabolism and immediate help against food cravings.

By incorporating psychological elements, exercisers will be able to better understand their bodies and minds.

Questions like "Why can't I lose weight as I want?" are answered.

The special thing about the online course "21-Day Kickstart Desired Weight" is its simplicity.

Eating is allowed, no exotic dishes are necessary and no sweaty hardcore workouts.

The program is easy to implement and can be easily integrated into our stressful everyday life.