What fiber reduce belly fat
Lose weight with 40plus: The best foods for belly fat
Why is it easier to gain weight with age?
With increasing age, the metabolism becomes slower and the body breaks down muscle mass. The result: the Organism burns fewer calories than at a young age and the Body fat percentage increasesunless we adjust our exercise and eating habits accordingly. In women, another factor influences body weight and fat distribution: the Menopausewhich usually start between the ages of 40 and 50.
The hormonal change Before and after menopause, in addition to the absence of menstrual bleeding, there are other physical changes with it: When the ovaries increasingly stop working and the level of estrogen drops, this occurs in the female body Excess testosterone. The male sex hormone is responsible for the fact that fat deposits no longer accumulate on the buttocks, hips and thighs during menopause, but preferentially on the stomach and waist.
Belly fat is not just belly fat
The typical lifebuoy in the abdominal area is usually a subcutaneous belly fatthat sits right under the skin and can be grasped with your hands. The outer belly fat serves as an insulating layer and energy store, which the body creates as an emergency supply for bad times in the event of a long-term excess of calories.
The so-called visceral fat on the other hand, accumulates in the abdominal cavity around organs such as the liver or intestines. Unlike the "hip gold", this belly fat can favor various diseases - from Type 2 diabetes above arteriosclerosis up to high blood pressure, Heart attack and stroke. An increase in visceral fat, which is harmful to health, can be recognized by the fact that the waist circumference increases. Visceral belly fat is also not tangible with the hands as a soft layer of fat, but rather firmly and arched forward.
To determine whether you are carrying too much unhealthy belly fat, you should not use your body mass index (BMI), but rather that Waist circumference decisive: measure your waist circumference at the level of the navel with a tape measure. In men there is a increased risk of secondary diseases like type 2 diabetes, if the waist circumference measures 94 centimeters or more, women are at risk from a waist circumference of 80 centimeters. In this case, losing weight is not only important to fit into your favorite jeans again, it is also urgently advised to minimize health risks.
How can you lose belly fat?
Regardless of whether you want to declare war on unpopular fat deposits in the middle of your body or the "dangerous" visceral fat: you will not achieve your weight loss goal with zero diets and other short-term starvation diets. The right way to reduce belly fat is Move in combination with a Diet change. Anyone who is physically active on a regular basis - that is, sports but also moves a lot in everyday life - and who opts for a balanced, low-calorie diet will usually quickly get rid of excess kilos in the core of the body. The nutritional composition of certain foods is particularly effective in getting rid of fat on the stomach.
Fat Burners: These foods are great for reducing belly fat
These foods stimulate fat burning and help the body to get rid of fat deposits in the abdominal area more quickly.
Instead of gummy bears or chips, reach for unpeeled almonds if your appetite overwhelms you: The nuts are rich in proteins, fiber, vitamin E and unsaturated fatty acids, which support fat loss in the body. In addition, almonds keep the blood sugar level constant, thus preventing further food cravings and lowering the risk of heart disease. Another good snack to lose belly fat is walnuts.
Protein-rich foods, such as eggs, dairy products or lean meats, contain amino acids that the body needs to build muscle - the higher the muscle percentage, the more calories the organism burns even when it is resting. Of course, that doesn't mean that you automatically get a washboard stomach if you eat eggs, low-fat quark or chicken breast fillet every day. However, if you pay attention to a protein-rich diet in addition to a regular training program with targeted muscle building exercises, you will support the body in burning fat on the stomach. By the way: salmon is a particularly effective fat burner. In addition to protein, the high-fat fish also contains omega-3 fatty acids, which the body needs to produce leptin. This hormone curbs the appetite, regulates the metabolism - and thus also influences the burning of fat.
Apple Cider Vinegar
The mineral mix contained in the fruit vinegar and the acid stimulate the production of endogenous amino acids in the intestine. These ensure that fat is better metabolized and does not even attach to the stomach. In addition, apple cider vinegar promotes the intestinal flora and a healthy digestion. For an apple cider vinegar cure that boosts fat burning, drink a glass of water with a tablespoon of apple cider vinegar (preferably naturally cloudy, organic quality) for four weeks before each meal.
Simply drink away belly fat - this can work not only with diluted apple cider vinegar, but also with green tea. The drink contains no calories, but it does contain a lot of polyphenols. These phytochemicals promote fat burning. In addition, the bitter substances (catechins) in green tea ensure that the organism produces more heat, the metabolism works faster and body fat is broken down.
No, unfortunately we are not talking about hot chocolate with cream. Unlike sweetened drinking chocolate, raw cocoa is full of antioxidants, supports the metabolism in the body and keeps you full for a long time. In addition, raw cocoa reduces the release of the stress hormone cortisol, which slows down the metabolism and thus also the burning of fat. As a healthy chocolate substitute or snack between meals, simply snack on one to two teaspoons of small cocoa pieces (cocoa nibs).
Coconut oil is particularly rich in medium-chain fatty acids. They are not converted into new fat deposits, but rather directly into energy during the digestive process. The saturated fats in coconut oil not only boost fat burning, but also promote liver function and the elimination of toxins and improve cholesterol levels. In addition, the exotic, nutty aroma of the vegetable oil provides variety in the kitchen - for example, when you use it to bake or sear vegetables, meat or tofu.
So-called thermopane spices increase the heat generation in the body and thus also stimulate the burning of calories and fat. To get rid of fat on the stomach, spicy agents such as chilli, cayenne pepper, black pepper or ginger are suitable. But also cinnamon, cumin (cumin), cloves, caraway and mustard are among the "slim spices" - one more reason to reach for the spice rack more often when cooking.
Don't forget: drink a lot
Not only the diet, but also our drinking behavior has an influence on how quickly the fat deposits on the stomach disappear: If you drink enough still water, mineral water or unsweetened tea throughout the day, you ensure that the metabolism and thus also the fat burning function optimally can. For alcoholic beverages, fruit juices, sugary sodas and other soft drinks, hands off if you want to reduce belly fat.
Even more about losing weight during menopause
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