As of: February 14, 2024, 10:13 a.m
By: Juliane Gutmann
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Belly fat promotes a number of diseases.
After a certain age, losing weight from your stomach becomes difficult.
But there are a number of tips to 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 abdominal area is like its own organ.
It produces hormones and substances that promote inflammation and thus weaken the immune system.
The more belly fat, the greater the risk of a heart attack or type 2 diabetes - and also of a severe course of Covid19," says the medical director at the Obesity Center at the University Hospital Hamburg-Eppendorf.
One more reason to get rid of excess belly fat.
But this often persists - especially at an advanced age.
After turning 40, the number on the scales increases for many people, even though they don't change their lifestyle.
One of the reasons for this is that as we get older, the muscle mass in 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 when determining the number of calories consumed daily, says the TK.
Eat fiber to melt belly fat
In order to stay slim in the long term, you should avoid crash diets if possible.
Anyone who consumes far too few calories a day is not doing anything good for their health.
On the contrary: Anyone who drastically reduces their carbohydrate intake over a long period of time risks 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.
“For middle-aged to older adults, replacing refined grains with whole grains can be an effective dietary change to attenuate abdominal obesity (Editor's note: means something like “increased abdominal circumference”) (...) over time and thereby “To reduce the risk of cardiometabolic diseases,” according to the study results of 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.
Oat flakes also contain valuable fiber such as pectin and cellulose.
The grain is therefore suitable for people who want to lose weight on their stomach - as long as they do not exceed the daily calorie intake required.
100 grams of oat flakes contain around 330 calories.
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Oatmeal porridge for breakfast prevents cravings
For a healthy breakfast that will keep you full for a long time, you can prepare an oatmeal porridge with nuts and blueberries.
This is quite simple:
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Mix 60 grams of oat flakes 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 paste forms.
Remove the porridge from the heat and place it in a bowl.
Chopped walnuts, blueberries and cinnamon give the breakfast a special touch.
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.