Lose Weight On The Stomach: Tips For A From Core

Lose weight at the belly, but please don’t risk a flat bottom or sunken cheeks this is how the dream of many women can be summed up. But is that really possible?

We got to the bottom of the question. Get rid of belly fat — is it possible?

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According to surveys, a third of all Germans are not satisfied with the way their own stomach looks. So it’s no wonder that as many women as men dream of losing fat in this problem area. But we have to play spoilsport right away, because the bitter truth is: It is not possible to lose fat only in selected parts of the body, such as the stomach or thighs, without losing weight in other parts of the body.

The good news: With targeted exercises and the right diet, it is quite possible to shape individual areas of the body and lose belly fat — this requires a little patience and discipline, but the dream of a flat, well-shaped body does not have to remain a dream.

Losing weight on the stomach — not just a good goal for visual reasons

Getting rid of belly fat and declaring war on annoying love handles is not only useful for visual reasons. Any doctor would now probably nod in agreement, because excess fat deposits around the abdominal organs are particularly unhealthy and promote the development of numerous diseases, such as diabetes or cardiovascular diseases. This is because belly fat is metabolically active. There are basically two types of adipose tissue in the body, subcutaneous and visceral. The former is the subcutaneous fat that sits on the buttocks or thighs, for example, and is located under the skin. It keeps us warm and serves our body as an energy store for bad times. Few women are happy about too much fat on their thighs and hips, but it is much less harmful than the fat on their stomach. which belongs to the visceral fat tissue. It is not only superficially deposited, but between the organs and forms messenger substances that affect many areas of the body, for example, blood pressure and the release of the hormone insulin, which promotes inflammation. The increased visceral fat has been linked to an increased risk of heart attack, high blood pressure, stroke, arteriosclerosis, diabetes, thrombosis, Alzheimer’s disease, and even cancer.

A waist circumference of over 80 centimeters is considered unhealthy for women — if over 88 centimeters is dangerous. For men, a circumference of 94 centimeters is considered unhealthy — more than 102 centimeters is dangerous.

Men tend to have more belly fat, as the hormone testosterone promotes fat distribution in the abdomen — in contrast to female estrogen, which favors the pear shape. Therefore, in many women, excess fat is often on the buttocks and thighs. However, in many cases this changes with menopause, when the body produces less estrogen. Then women also prefer to gain weight on the stomach — and this increases the risk of cardiovascular diseases and the like for them too.

Measure the waist circumference correctly

• Stand upright and free your upper body.
• Place a measuring tape between the lower costal arch and the iliac crest (just above the navel) and run it around the body in a straight line.
• At best, always measure at the same time — ideally in the morning.

Why is fat so popular on the stomach?

Whether fat tends to accumulate on the stomach, hips or buttocks depends on different components:

• Genetic predisposition
• Lack of exercise
• An unhealthy diet high in carbohydrates, sugar, and fat
• Diseases, e.g. hypothyroidism

Lose belly fat — that’s what matters

We should say goodbye to the thought of only wanting to lose fat on the stomach and look at our bodies holistically. In plain language: A healthy and balanced diet in combination with regular exercise and smart stress management is the key to success. Only with a calorie deficit is it possible to lose body fat; with targeted exercises, problem areas can then be worked on and tightened. In order to keep motivation as high as possible, you should set yourself small sub-goals — and then proceed step by step. To get rid of belly fat effectively, the following screws must be turned:

• Diet: balanced and high in fiber with lots of fresh fruit and vegetables, whole grain products, proteins (from organic meat and fish as well as legumes), and healthy fats (olive or linseed oil, avocados, nuts, and seeds)
• Exercise: regularly and in the fresh air, ideally a combination of strength and endurance sports
• Stress management: When stressed, the body releases cortisol, which supports the increase in abdominal fat. Therefore, regularly plan rest and recovery phases — also for the head. Yoga or meditation can be helpful. You should also ensure that you get enough and restful sleep.

Why am I not losing weight?

The best tips against annoying belly fat

• Fewer carbohydrates: Avoid sugar, fast food, bread, pasta, and white flour products — for vegetables, lean meat, and fish as well as dairy products, add fruit in moderation
• Don’t snack all the time
• avoid stress
• Alcohol only in moderation
• Drink plenty of water
• Cooking on my own
• Regular exercise
• Variety in the workout to set new muscle stimuli
• Adhere to regeneration times, because muscles grow during breaks in training and not during training
• Be patient and always set small sub-goals
• Reward yourself and keep motivation high

Which sport is suitable for getting rid of belly fat?

The general rule is: Any kind of movement makes sense — as long as you enjoy it and therefore keep on doing it. Because in order to lose fat on your stomach, regularity is important. Train continuously, try out new sports and change your movements to set new stimuli for the muscles — a combination of endurance and weight training is ideal. A true fat burner workout, for example, is HIIT, a high-intensity interval training. But even with a relaxed jog through the forest, the calorie consumption is increased properly cranked. With targeted strength training, the body is then shaped and toned. An additional plus: muscles burn more calories than fat even when resting — and thus create the perfect conditions to be able to maintain the newly achieved weight!

If you don’t feel like doing gym or team sports, you are also well advised to go for a walk. Exercise in the fresh air is good for you — or how about yoga?

Tighten your stomach with targeted exercises

Although it is not possible to only lose fat in individual parts of the body, problem areas can be tightened and shaped with the help of special exercises. Fitness exercises that involve the whole body are the best choice. The best examples would be squats, burpees, or the plank, which is considered the most effective exercise for a flat stomach!

Deadlifts (deadlifts), pushups, or lunges are also very effective strength exercises. Targeted abdominal muscle exercises would be, for example, the classic sit-ups, pelvic lifts, jackknives, mountain climbers, or torso lifts and there are also countless variations in crunches.

Effective abdominal exercises for at home

When do abdominal muscles become visible?

The fact is: no matter how much abdominal muscle training you can do — if the overlying fat layer is too thick, no muscles will be visible. Means: For defined abdominal muscles you have to lose fat first. It is not without reason that it is called “Abs are made in the kitchen”. So: muscles are made in the kitchen. About 30 percent are due to training, while 70 percent of success is achieved through diet.

In addition, every woman has different physical predispositions. While some women in good training condition already have a tough six-pack with a body fat percentage of 18 to 20 percent, others have to achieve a body fat percentage of 15 percent or less in order to see success. So there is no general answer to the question.

Our tip: approach the matter in a relaxed manner and do not place too high demands on yourself. Celebrate small partial successes and learn to love your own body. Because how did Sophia Lauren say? “Nothing makes a woman more beautiful than the belief that she is beautiful.”

Maybe also interesting: Everything about being slim while you sleep, boosting your metabolism, and burning fat!

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