Abdominal fat in particular promotes many diseases. But how can you get rid of it and lose weight effectively? A healthy diet is the most important pillar for this, but not the only way.
Many experts see reducing belly fat as one of the most effective steps to being able to live healthier. Studies, including those from the Tokyo Medical University, have shown that belly fat significantly increases the risk of developing diabetes or heart disease. Whoever gets rid of the bacon is doing something to minimize this risk. Our five simple tips will teach you some efficient ways to reduce your belly fat significantly.
1. Monitor your diet
It is important that you have an overview of what you are eating. This also means that you record what types of food and how much you eat. It is not even necessary to weigh everything to the exact gram. But you should know what your food is made of. In this way you can then determine where there is still room for improvement.
Especially if you want to follow a certain diet, such as the low-carb diet, you should have a good overview of your diet. This allows you to pursue specific goals and reward yourself when you achieve them.
Tip: You can find many useful apps on the Internet or in the app store on your smartphone to help you record your diet. Many of these programs are free.
2. Eat fewer carbohydrates
One of the most efficient ways to get rid of fat is to eat less carbohydrates. Because even if you want to reduce fat, fat is not necessarily the worst part of a diet. Several studies, including one from the University Clinic Oxford, show that a low-carb diet, i.e. a diet with little carbohydrates, is two to three times more effective than cutting off fat in order to lose weight. Carbohydrates mainly include cereal products such as white bread but also other sugary foods.
If you look at the food tables of your favorite products, you will quickly see that many foods consist largely of carbohydrates. Organic or vegan foods are no exception. Ready-made products, in particular, often contain carbohydrates and should be avoided.
Tip: It’s best to cook fresh and yourself. Use a lot of vegetables and meat. Whenever you urgently need to eat some chocolate, reward yourself for something you’ve done. This way, the chocolate doesn’t become a habit again and you can combine its enjoyment with helpful motivation.
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3. Avoid sugar – drink unsweetened drinks
Food that has been additionally sugared is a particular danger if you want to tackle belly fat. Too much sugar can also lead to fatty liver disease.
Sugar is made up of glucose and fructose. Fructose, which the body cannot break down, turns into fat. Sugar in beverages is even more harmful than in other foods because your body is less sensitive to these calories. With sugary drinks, you may be consuming even more calories.
Avoid sugary drinks, fruit juices, and products that are high in sugar. The nutrition tables on the foods will help you identify these products.
Tip: Colas and sodas should be taboo for you. There are lots of delicious teas in the supermarket. Buy a couple of large glass carafes and brew delicious teas. You can let them cool down and put them in the fridge. After a few days, your body is weaned and cola and soda will suddenly seem extremely sweet to you.
Sugar substitutes can help you with this. Stevia and other products give your beverages the sweetness you miss. But these substitutes do not have a good reputation either.
4. Eat more protein
Proteins are a little miracle cure when it comes to weight loss. Proteins reduce appetite and fill the stomach. In doing so, they help you feel less hungry for other foods. Eggs, dairy products, fish, nuts and meat are particularly rich in protein.
Tip: The German Nutrition Society cites around 0.8 to 1.0 grams of protein per kilogram of your weight as a guideline. This is roughly the amount you should consume in protein. At the beginning of the diet, it can also be a little more, for example to eliminate carbohydrates from your diet.
Here you can find out which vegetables are particularly high in protein.
Vegetables with particularly high levels of protein
Proteins help you lose weight because they boost your metabolism. It doesn’t always have to be a steak – many vegetables can also score with valuable proteins.
5. Food high in fiber is good for you
Your gut loves fiber. And your gut is your most important helper in dieting. Therefore you have to give him the best possible support. Diets high in fiber will help your intestines with digestion. Dietary fibers bind water and thicken the intestinal contents. As a result, digestion takes longer and your intestines gain more nutrients from the food you eat. Plus, you’ll feel fuller longer with it.
Tip: Eat more vegetables and other plant-based foods. You can also try supplements with glucomannans, a starch-like substance. Japanese shirataki noodles also contain glucomannans and can help you lose weight.
Feel comfortable losing weight
Have you now made the good decision to live healthier? Then you shouldn’t start dieting randomly, but be aware of two things beforehand: You have to feel comfortable with your diet! If your food stresses you out, it won’t lead you to success in the long run. Also see if you even need a diet and if you really have too much belly fat. Because if you starve unnecessarily, then you are not helping your health.
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