The body region where fat attaches most stubbornly is and remains the lower abdomen. Besides an unhealthy diet complicate it stress and hormones to shape that part of the body.
But a flat, trained core isn’t just about looks. Excess belly fat can actually be dangerous as it increases the risk of diseases like type 2 diabetes.
Reduce sugar consumption: This is how it works
If you have a tummy and want to get rid of it, you should first take a look at your own sugar consumption.
“Restricting foods that quickly break down into sugar helps the body use fat stores for energy.” A strict one ketogenic diet however, does not suit everyone.
Instead, one can replace some foods with healthier alternatives without completely breaking up carbohydrates having to do without.
1. Replace juices with fresh fruit
For many, a fresh glass of orange juice is simply part of a good morning. And fruit is healthy, no question about it. However, juicing will make the good ones fiber removed, sugar remains.
The result is even more serious if you don’t press the juice yourself, but buy it in the supermarket. A glass of apple juice then quickly contains as much sugar as a can of cola – even if they contain different types of sugar.
“Many believe that juices are the best way vitamin C to consume. However, when you juice a fruit, you remove its fibers,” explains nutritionist Dr. Sarah Brewer.
“You can only get all the important nutrients that help maintain a healthy gut microbiome from the whole fruit.”
Therefore, one should rely on whole fruits. For example, an apple with breakfast high-protein nut butter be. Or a fresh fruit salad: This not only fills you up better than a glass of juice, it also refreshes the body just as well.
2. Greek yogurt instead of ice cream
In order to take action against belly fat, you don’t have to demonize every kind of sugar and, vo, delete your diet. However, one should watch out for artificially added, refined sugar, which is found in many sweet treats – including ice cream.
A healthier alternative here can be Greek yogurt with fresh fruits like berries or apples. Also Cinammon fits in perfectly.
As a nice side benefit, yogurt is high in protein, which helps keep hunger pangs at bay for longer. You can also puree the whole thing Water Ice Shapes serve and freeze: the perfect healthy alternative to ice cream.
Picture gallery: There are so many sugar cubes in these products
3. Nuts: Better than chips
That chips are unhealthy shouldn’t surprise anyone. The high salt content and the proportion of saturated fats does not make the whole thing any better.
If you still want to nibble, it is better to use nuts. They’re full protein and good fats, therefore satiate for a long time.
The healthy effect has already been proven in some studies. An investigation found that people who ate nuts for 12 weeks generally improved their diet.
Another study examined the nutrition of more than 8,800 subjects over a period of 28 months. It found that those who ate two or more servings of nuts a week had a 31 percent lower risk of weight gain than those who ate them infrequently.
Since nuts have a very high calorie content, you should still not eat too many of them.
4. Processed meat vs. oily fish
Bacon and sausage are obviously bad for the slim line. They can also be detrimental to your health if you eat too much of them – processed meat can be inflammatory.
This inflammation can have many negative effects and, for example, promote fat deposits on the organs. In particular trans fatswhich for example in Fast food and sweet baked goods are harmful to the body.
High-fat fish such as salmon, tuna or herring are the better alternative here. These contain a high percentage of Omega-3 fatty acidswhich are important for heart health, hormone balance and muscle building are.
5. Breakfast: instant muesli vs. eggs
While granola itself can be nutritious, most types contain excessive amounts of sugar. After breakfast, the blood sugar level collapses a few hours later and you suddenly feel hungry.
“A very low carb breakfast fiber and while protein can give you energy in the short term, hunger kicks in immediately afterward,” says nutritionist Ian Marber.
A balanced supply of nutrients is the key: an egg is suitable for this, for example avocado and some whole wheat bread. eggs are also an excellent source of protein and are excellent at regulating appetite.
Tey, SL, et. al (2011): Nuts Improve Diet Quality Compared to Other Energy-Dense Snacks While Maintaining Body Weight, accessed 05/05/2023: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3154486/
Bes-Rastrollo, M., et. al (2007): “Nut consumption and weight gain in a Mediterranean cohort: The SUN study.”, retrieved on 05.05.2023: https://www.ncbi.nlm.nih.gov/pubmed/17228038