Losing belly fat (visceral fat if you are a doctor or science enthusiast) can be a real challenge because the bacon rolls usually stay the longest. Here we give you tips and tricks on how to permanently reduce your waist circumference.
Have you tried many things and still your belly just doesn’t want to shrink? There are a few factors that affect your success. With the right diet, the right training and a lot of patience, however, you will be rewarded.
Below we explain what to look out for.
This is the ideal waist circumference
First, you need to know which is the idea waist circumference. It is different depending on whether you are male or female.
No doubt, a lot of fat on the stomach is not only unattractive, but also comes with a number of health disadvantages.
If women have a waist circumference greater than 88 cm and men more than 102 cm, the belly is considered unhealthy. Take a tape measure and see whether you fall on the health side or the other one. Matters would be worse if the fat percentage on the stomach is at 30-35% while the waist circumference is greater too. The optimal fat percentage should be 19-42% in women and 13-16% in men.
Below are strong reasons why you should lose weight on your stomach
The so-called vice fat – the layer of fat on the abdomen – has a negative effect on health if it is too large. Various diseases such as high blood pressure or diabetes can be the result.
Even the vessels and arteries calcify due to the above-average abdominal fat. In the worst case, fatty liver occurs and the organs become inflamed.
1. Proper nutrition
It is important that you eat healthily and do not consume more calories than you should. Therefore, focus on your basal metabolic rate when it comes to finding the right balance between nutrition and exercise.
Pay attention to a calorie deficit, which you can promote, for example, by cycling or running , as well as climbing stairs. Interval training and regular endurance training can be integrated into your everyday life.
Avoid foods such as ready meals, wheat products, sweets and sugary drinks, and alcohol. In between, it can of course be healthy fat, such as from olive oil, linseed oil or avocado.
Nuts , such as walnuts or almonds, are particularly good for snacking between meals . Soy flakes, tofu, kidney beans, pumpkin seeds and lentils are suitable for supplying additional protein . Don’t worry – you don’t necessarily have to do without carbohydrates. It can be oatmeal, sweet potatoes, millet and other good carbohydrates in everyday life. And of course lots of fruit and vegetables!
2. You need to be motivated all through the weight loss process
You stay motivated if you set goals in between that you can also achieve. These can be ideas for a certain calorie deficit, for example, with a load of fiber and protein helping.
Last but not least, there should be no stress if you want to ensure a successful belly loss. Regular rest breaks can help and avoid long-term stress.
3. Targeted training to lose weight on the abdomen
For effective abdominal weight loss, you should incorporate the right strength training and muscle building into your everyday life. Intensive and short interval training should also be part of the daily schedule.
This allows you to increase your muscle mass and burn more calories. Remember that the full body workout is always the focus. For ideal training, you should therefore pay attention to all muscle groups.
4. Losing weight on the stomach by incorporating regular walking
Regular walking helps you stay fit and reduce waist size. It should ideally be 10,000 steps every day. So feel free to go for a walk instead of using the car. Getting enough sleep is just as important.
In the truest sense of the word, ” slim in your sleep ” is in the foreground. In between, try to skip the early morning coffee and drink lemon water instead. This is how you boost your metabolism.
However, sugar as a reward should be avoided. Maintaining a balanced diet is very important.
You can also boost fat burning if you integrate chili, Tabasco and ginger into your everyday life. Your digestion will thank you if you have delicious meals with linseed or psyllium in between. Most of the nutrients are absorbed in the small intestine.