Belly fat is full of toxins
Avoid These Foods To Lose Belly Fat!
For many, the stomach is the ultimate problem zone: whether beer belly, muffin top or swim ring - we would love to get rid of the excess fat. We'll tell you how to lose belly fat and which foods you should absolutely avoid!
Most of us want a slim body. Many of them for visual reasons, but also for health reasons, being overweight is a strain on our metabolism and the entire body. A few extra pounds on the legs or hips are not that problematic. However, if the calories and fat deposits settle on the stomach, that's a cause for concern.
That's why belly fat is so dangerous
A flat stomach is not only part of the ideal of beauty, from a health point of view it is also best to get rid of belly fat as soon as possible. The visceral fat namely is the main risk factor for the development of type 2 diabetes, heart disease and many other diseases. However, there are a number of things you can do about it with exercise and the right diet!
Lose Belly Fat: Avoid These Foods
Unfortunately, there are no special exercises or tricks to immediately and specifically combat just the belly fat. Instead, you can rely on yours nutrition focus. However, this does not mean a crash diet or a zero diet. If you just leave a few foods out of your daily diet, your stomach will thank you. There are certain foods that have been shown to help store fat in the abdomen.
1. Trans fats
Trans fats are artificial fats that are mainly found in processed and packaged foods such as margarine, baked goods, candy, sauces and ready-made dressings. According to research, trans fats not only increase belly fat, but are also harmful to the health of your blood vessels and heart. It is best to completely eliminate trans fats from your daily diet.
Tip:Read more about good and bad fats here >>
Ouch, that hurts. The beloved sugar is - of course - a big factor in the development of belly fat. According to studies, the intake of excess sugar leads to fat storage in the stomach and liver. This can even lead to insulin resistance, which makes losing weight even more difficult in the future. If you're hungry for something sweet, the next time it's better to reach for delicious fruit instead of chocolate - with frozen fruit or fresh fruit in summer, we have enough tasty selection!
Tip: try these delicious sugar-free snack recipes.
Now take the test: are you eating too much sugar? >>
3. Processed meat
Processed meat is also quite tough. Breakfast classics like bacon and sausage are not only bad for your health, but are obviously also bad for a slim figure. Processed meat is usually completely fatty and can also have an inflammatory effect and promote civilization diseases. Inflammation can in turn favor fat deposits on the organs and also inhibit muscle building.
Conclusion: Anyone looking to lose fat and build muscle should keep inflammatory foods like sugar, red meat, and sausages to a minimum.
4. Sweetened drinks
Unfortunately, not only does the food have a negative effect on our core, the drinks often have it all too. In particular, sweetened liquids such as lemonade, fruit juices or iced tea provide a lot of visceral fat. The problem in contrast to food: The liquid calories are just as numerous as in our food, but they don't even fill you up. This is because the body cannot process them in the same way as fixed calories. If you want to lose weight on your stomach, you should definitely switch to water, tea and healthy drinks and cut off the liquid carbohydrates.
Try our recipes for homemade lemonade without sugar >>
Alcohol has a twofold effect on our love handles: On the one hand, 1 gram of alcohol contains 7 calories - almost as much as 1 gram of fat - and thus contributes significantly to a calorie surplus, which inevitably leads to obesity. On the other hand, reducing alcohol is always the top priority as our liver wants to get rid of the poison. This brings the rest of the metabolism to a standstill - and with it, unfortunately, fat burning too. This mechanism not only leads to fatty liver disease in alcoholics, but also to the accumulation of abdominal fat.
Conclusion:If you are on a diet or want to maintain your desired weight in the long term, alcohol should be avoided as much as possible.
6. Sweeteners in moderation
Sweeteners are ambivalent: On the one hand, they are low in calories or even completely calorie-free, do not cause tooth decay and are therefore already significantly healthier than sugar. On the other hand, it cannot be unreservedly recommended, as studies have shown that sweeteners have an effect both on our blood sugar and on our intestinal bacteria. Calorie-free sweeteners can therefore actually cause insulin resistance, although the dose-response relationship has not yet been fully clarified.
Conclusion:In a healthy diet, sweeteners are always the better alternative to pure sugar. However, one should not fall into the wrong conclusion that sweeteners are unproblematic every day and in larger quantities. Like sugar, they should be viewed as stimulants.
7. Snacks as an exception
Snacking between main meals leads to the Blood sugar level keeps rising, causing an insulin response from the pancreas. Since insulin promotes fat storage, it is not a good thing for your stomach. With every snack between meals, the burning of fat is interrupted and the fat is stored instead. Short-chain carbohydrates in particular, which are found in white bread, sweets, fruit juices or milk chocolate, cause blood sugar to skyrocket.
Tip: As healthy exception in emergencies - if the stomach growls or the main meal is pushed backwards - nuts have at one's fingertips. Walnuts, almonds, pumpkin seeds or sunflower seeds contain healthy fatty acids, lots of protein and fiber and therefore keep you full for a long time.
Conclusion:Eat your fill with healthy, high-fiber ingredients and large amounts of vegetables and salad in the main meals to avoid feeling hungry in between meals! Keep nuts handy so that in case of doubt you have an alternative to chocolate bars, granola bars or chips.
8. Late dinner
When you are completely in control of your weight, and feel fit and energetic, you don’t need to change your meal times. However, if you've tried everything and your waist size still hasn't shrunk, you should reconsider the timing of your meals. More and more studies show that eating too late can lead to greater weight gain than eating earlier. The reasons for this are various Hormones listed which are related to our circadian rhythm.
This increases the amount of melatonin in the body in the evening. The "sleep hormone" leads to a reduced glucose tolerance, which causes our blood sugar level to rise more strongly at a late evening meal. This in turn means that more insulin has to be released, which drives fat storage.
Tip: Take your Dinner at least three hours before bedtime to yourself, but no later than 9 p.m. to minimize fat storage.
Lose Belly Fat: The Right Workout
Those who want to lose weight on the stomach often tend to rush into sit-ups, crunches, and other abdominal exercises. The idea behind it seems logical: the more we train our core, the tighter the stomach becomes. Unfortunately, that's not entirely effective. Although we train our abdominal muscles with sit-ups and the like, you only see them when there is really no fat left over them. So we have to get rid of the rolls first. Unfortunately, we only fight the fat minimally with abdominal muscle exercises.
Tip: Much more effective against obesity: Train your legs and buttocks! Because these are the largest muscles in our body. And the more muscle mass, the higher our energy expenditure - even when we are not doing anything. So if you have trained leg and buttock muscles, you get the most out of your metabolism and calorie consumption and burn fat most effectively.
The perfect exercise: squats! Those who are more advanced can also add aids. For example, a barbell that is placed over your shoulders or a backpack filled with heavy books. Also the Lunge is a good exercise for the gluteal muscles. Increase the level of difficulty with a couple of dumbbells. A resistance band can be used as an additional difficulty for leg exercises in the quadruped position.
Tip: If you like challenges, you will love this one. In Fit Without Devices: The Women's 90 Day Challenge, Mark Lauren guides you through a 90-day transformation day in and day out. Extremely practical because the author and former elite soldier gives you precise recipes and workouts for every single day.
Photo gallery: The right training against belly fat
Getting rid of belly fat - typical mistakes
If you find your problem area on the stomach, you should avoid certain things in your diet. The typical errors are summarized here:
- Consume foods with a high sugar content such as convenience products, sweets and soft drinks
- Eat wheat products and wheat baked goods - the trans fats go straight to the bacon
- Consume red meat and processed sausages several times a week
- Consume alcohol regularly
- Only rely on endurance training
- Exercise your stomach only
Also read: Lose weight sustainably with intermittent fasting >>
Video: Lose Belly Fat - Here's How!
Editor's note: This article contains, among other things, product recommendations. When selecting the products, we are free from the influence of third parties. For a mediation via our affiliate links, we receive a commission from the relevant service provider / online shop, with the help of which we can continue to offer independent journalism.
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