Home Diets and Weight Loss Lose belly fat: How to lose belly fat

Lose belly fat: How to lose belly fat

by Josephine Andrews
Published: Last Updated on 407 views

A fat belly is not only unattractive, but also questionable from a health perspective. Because behind it is the so-called visceral fat, which is associated with cardiovascular diseases and type 2 diabetes, among other things. Read here how to lose belly fat and lose belly fat.

Get rid of belly fat: the best tips!

Many people want a flat stomach, especially in the bathing season when they want to show a good figure in a bathing suit or swimming shorts on the beach. Belly fat is not only an aesthetic problem, but also very unhealthy.

A large waist circumference is closely related to the inner abdominal fat, the so-called visceral fat. This accumulates around the organs and produces hormones that have a negative effect on blood pressure and blood sugar, among other things. The result: the risk of diseases such as type 2 diabetes and cardiovascular diseases increases.

We have several tips for you on how to melt your belly fat the fastest.

avoid sugar

In order to reduce belly fat, it is important that you avoid sugar – both dextrose (glucose) and fruit sugar (fructose). The World Health Organization (WHO) recommends consuming a maximum of 25 grams of sugar per day. This value is exceeded by most people in industrialized nations.

The problem: If you consume too much sugar through food, the body stores the excess energy in fat – especially in the stomach and liver region. This increases the risk of fatty liver.

Therefore, avoid foods like

  • cakes and sweet pastries
  • sweets
  • Ketchup
  • instant sauces
  • Fruits containing fructose such as grapes, dates or raisins

You should also be careful with sugary drinks. This includes fruit juices, sodas and sports drinks, but also alcohol such as beer and wine. Alcohol also stimulates the appetite.

If you are unsure whether a food contains sugar, it is best to read the label. Cook as often as possible yourself and with fresh ingredients. Processed foods often contain sugar – even if you don’t think so at first glance.

You can find out more about hidden fattening foods here .

high protein diet

While you should rather keep your hands off sugary foods, you can access protein foods. The reason: Proteins boost the metabolism, burn calories during digestion and keep you full for a long time.

Protein can not only help you lose weight, it can also help you avoid weight gain.

Studies show that people who ate a lot of protein over a period of time had less belly fat. In addition, results indicate that women who ate a high-protein diet for five years were significantly less likely to gain belly fat.

Therefore, to get rid of belly fat, reach for the following foods:

  • Owner
  • Fisch
  • meat
  • Dairy products
  • legumes
  • nuts

Learn more about protein foods here .

Avoid carbohydrates

Carbohydrate foods are also linked to belly fat. Study results suggest that eating a low-carb diet can be an efficient way to lose belly fat.

Studies comparing low-carb and low-fat diets show that a low-carb diet specifically reduces fat in the abdomen and around organs like the liver.

In order to lose weight quickly on the stomach, avoid carbohydrates with short sugar compounds such as monosaccharides and disaccharides. This includes groceries

  • table sugar
  • Glucose
  • milk sugar (lactose)
  • Fructose

If you want to lose weight fast, you can also reduce your carbohydrate intake to 40 grams per day. This puts your body into ketosis, a state in which it uses fats as its primary fuel. This also has a positive effect on belly fat. The keto diet or the Atkins diet builds on this mechanism.

However, such radical low-carb diets also entail health risks – among other things, a diet high in fat and protein puts a strain on the kidneys.

Read more about the keto diet or the Atkins diet here .

If you want to lose weight in a healthy and long-term way, use long-chain carbohydrates. you stuck in

  • whole grain products
  • legumes
  • nuts
  • Vegetables such as potatoes and carrots

Here you can find out more about which foods contain carbohydrates .

High-fiber diet

Eating a high-fiber diet is another tip for both men and women to shed belly fat. The so-called soluble fibers are particularly important. They are found in fruits and vegetables, for example.

These dietary fibers serve as a bulking agent by binding water . In the large intestine, soluble fiber is broken down by bacteria living there into short-chain fatty acids and gases – both of which make the stool softer and the stool volume increases. They also keep you full for longer and reduce appetite.

A 5-year study indicates that eating 10 grams of soluble fiber per day can reduce the amount of fat in the abdominal cavity by 3.7 percent.

Foods that melt belly fat include

  • fruit
  • vegetables
  • legumes
  • oatmeal
  • wheat bran
  • Chia seeds
  • soybeans

Learn more about high-fiber foods here .

Unhealthy Fats

Saturated fatty acids also have a negative effect on belly fat. They are contained in sausage, butter or milk. Trans fats also increase waist size. Trans fats are often hidden in high-fat, often fried products such as chips, fries or fast food.

Learn more about saturated fat here .

It is better to use products with unsaturated fatty acids. Good sources include walnut, canola, soy, and flaxseed oils. High-fat sea fish such as salmon, mackerel and tuna also contain the healthy fats.

You can find out more about unsaturated fatty acids here .


In order to lose weight in a targeted manner on the stomach, exercise is another important pillar. It is by no means important that you only train the abdominal muscles. One study showed that just six weeks of abdominal muscle training had no effect on abdominal girth or abdominal fat.

Rather, a combination of strength training with endurance sports such as Nordic walking , running and swimming seems to be well suited to significantly reducing abdominal fat. It also showed that regular exercise is important to maintain weight after losing weight.

WHO recommends at least 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise per week.


If you suffer from stress regularly, your body releases more of the hormone cortisol. As a result, cravings for sugar and carbohydrates increase. The metabolism, on the other hand, is inhibited. A fatal combination. As a result, the body stores the energy and belly fat is created.

Therefore, avoid stress if you want to burn belly fat. These methods will help:

self love

Take time for yourself. Self- love is important to recharge your batteries. For example, after a hard day, listen to your favorite music or read a book you like. Make yourself some soothing tea and ideally switch off your smartphone during this time.

Learn more about self-love here .


Meditating helps relieve mental stress. You can now find numerous free offers on the Internet that offer guided meditations. There are also special mediation apps that you can use to calm down.

Social contacts

Social contacts are good for reducing stress. So meet up with friends to go for a walk or have a movie night together. A date for sports is also good. This allows you to switch off and have a positive experience.


Sleep is a suitable home remedy to lose belly fat. The background: If you don’t sleep enough, you risk that your body will release more of the metabolic hormone ghrelin. It regulates the feeling of hunger and satiety and triggers food cravings.

A sleep duration of between seven and nine hours is optimal. Best between midnight and the early hours of the morning.

Learn more about sleep here .

When does belly fat become unhealthy?

So how much belly fat is normal? According to the Federal Center for Nutrition (BZFE), the circumference of the abdomen or waist for women is ideally less than 80 centimetres. For men, the limit is a waist circumference of 94 centimeters.

The morning is the best moment of the day to measure your waist circumference – because the stomach is then empty and the measurement is not falsified.

Read here how you can best measure your waist circumference .

Why is belly fat dangerous?

There are basically two types of abdominal fat: subcutaneous fat and visceral fat. These are the differences:

Subcutaneous Fat

Subcutaneous fat (fat under the skin) lies just under the skin. Among other things, it protects the body from cooling down and serves as an energy store.

Too much subcutaneous fat isn’t healthy, but it’s no more harmful than fat anywhere else on your body. Subcutaneous fat even produces some helpful hormones, including:

  • Leptin : It helps suppress appetite and burn stored fat.
  • Adiponectin : It regulates fats and sugars.

visceral fat

Visceral fat, also called intra-abdominal fat, is found around your liver, intestines, and other internal organs below the abdominal wall. This visceral fat becomes visible through an increasing waist circumference.

The problem: Visceral fat is metabolically active and contains more cytokines (proteins) than subcutaneous fat. These neurotransmitters can cause mild inflammation and increase the risk of chronic health problems. Visceral fat is associated with the following conditions:

  • Asthma
  • Krebs
  • Cardiovascular disease such as heart attack and stroke
  • colon cancer
  • dementia
  • Typ-2-Diabetes

What causes visceral fat?

There are several causes that favor visceral fat on the abdomen:

  • Men are more prone to abdominal fat because the hormone testosterone promotes abdominal fat distribution. Her body shape resembles an apple.
  • In women, more fat is deposited in the hips due to the hormone estrogen. That is why we are talking about the pear principle.
  • After menopause, women gain more belly fat because their bodies produce less estrogen. This is why women over the age of 50 are often affected by abdominal fat.
  • Individual factors such as lack of exercise and poor diet also have a negative effect.
  • Elevated cortisol levels increase the risk of abdominal visceral fat.

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