Lose weight at the stomach, but please do not risk a flat bottom or sunken cheeks – this is how the dream of many women can be summed up. But is that possible? We got to the bottom of the question.
Get Rid Of Belly Fat – Is It Possible?
According to surveys, a third of all Germans are not satisfied with the appearance of their stomach. 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 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 proper 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 – A Good Goal, Not Just For Visual Reasons
Getting rid of belly fat and declaring war on pesky love handles is beneficial for visual reasons. Any doctor would now probably nod in agreement because excess fat deposits around the abdominal organs are particularly unhealthy and promote numerous diseases, such as diabetes or cardiovascular diseases. This is because belly fat is metabolically active. There are two types of fatty tissue in the body, subcutaneous and visceral.
The former is the subcutaneous adipose tissue 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 their stomachs, which belong to the visceral fat tissue. It is superficially deposited but between the organs and forms messenger substances that affect many areas of the body, such as blood pressure and the release of the hormone insulin, promoting inflammation.
The increased visceral fat has been linked to an increased risk of heart attack, high blood pressure, stroke, arteriosclerosis, diabetes, thrombosis, Alzheimer’s, and even cancer. Atherosclerosis, diabetes, thrombosis, Alzheimer’s, and even cancer have been linked. Atherosclerosis, diabetes, thrombosis, Alzheimer’s, and even cancer have been linked.
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 deemed harmful – more than 102 centimeters is dangerous.
Men are more prone to 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, the 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.
Measure Your 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 Does Fat Tend To Accumulate On The Stomach?
Whether fat accumulates 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 body holistically. In plain language: a healthy and balanced diet combined with regular exercise and intelligent 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. 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 make sure 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
- Observe 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?
In general, every type of movement makes sense – as long as you enjoy it and therefore keep on doing it. Because to lose fat on your stomach, regularity is essential. 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 proper 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. 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 maintain the new weight!
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Also Read: Apple And Carrot Smoothie For Weight Loss
Tighten Your Stomach With Targeted Exercises
Although it is not possible to lose only 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, pushups, or lunges are also efficient strength exercises. Targeted abdominal muscle exercises would be, for example, the classic sit-ups, pelvic lifts, jackknife, mountain climbers, or torso lifts, and there are also countless variations in crunches.
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. There is a reason why 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 have a hard 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 to see success. So there is no general answer to the question.
Our tip: approach the matter in a relaxed manner and not place too high demands on yourself. Celebrate small successes and learn to love your own body. Because what did Sophia Lauren say? “Nothing makes a woman more beautiful than the belief that she is beautiful.”