Are you actually happy with your body, but are you annoyed by the stubborn love handles on your stomach? Welcome to the club. Belly fat – especially your own – is not only a question of aesthetics, but also of health: experts repeatedly warn that the visceral fat that surrounds the internal organs such as the digestive system in the abdominal cavity contains pathogenic hormones. These can lead to an overproduction of insulin and thus to high blood pressure and inflammation in the body. In the worst case, it can even result in a heart attack. In addition, the fat in women is increasingly deposited in the stomach and hip area due to the female hormone estrogen – well, thank you very much. So it also makes sense for health reasons to tackle the fat deposits. This is also possible without sport.
Get rid of belly fat: Avoid stress
Deadlines, planning an upcoming event and trouble with your boyfriend or girlfriend – constant stress makes you fat. Point. Because as soon as we are exhausted and overwhelmed, our body releases the hormone cortisol. Not only does it make you hungry, but it also slows down your metabolism. The stress hormone signals to our body that we are in a dangerous situation, and so everything we eat ends up as an energy reserve in our fat deposits – preferably on the stomach. A hot bath before going to bed, enough sleep or an exciting book help to reduce stress and relax.
Flatter Stomach: More Vitamin C
Scientists at the University of Arizona have found that vitamin C boosts fat burning in our body by more than a third. How is that possible? In order to burn fat, our body needs the growth hormone HGH during sleep. However, this is only formed if enough vitamin C is available. Another hormone that promotes fat loss is norepinephrine. It is formed in the adrenal glands – when there is enough vitamin C. One more reason to eat a grapefruit more often for breakfast. The citrus fruit is full of vitamin C. Don’t feel like it? Then grab the kiwi or orange.
You need vitamin D
We are particularly pleased about this, because vitamin D is supposed to keep our stomach slim and lean. Researchers at the University of Minnesota have found that people with high levels of vitamin D in their bodies tend to have less belly fat. The hormone that we absorb with the help of UV rays keeps us in shape. Not only does it boost metabolism, but also cell renewal and the immune system, giving us a boost of energy. At best, we still feel like doing a few lengths in the pool instead of just lying around lazily. Kim Kardashian seems to do everything right when sunbathing – her flat stomach is proof enough.
Ciao, belly fat: Pay attention to a balanced diet
First of all: If you remove a few things from your diet, you can get rid of belly fat relatively quickly. Sugary and processed carbohydrates such as white bread, cornflakes, rice or pasta are taboo. Likewise sweets, sugary soft drinks and alcohol. Anyone who thinks they are doing themselves a favor with light products is wrong: they contain flavor enhancers and chemical additives. Since they are less satiating than conventional products, we are hungry again after a short time and unconsciously consume more calories throughout the day.
On the other hand, we should give preference to vegetables, protein in the form of legumes such as beans and lentils, low-fat dairy products, lean meat and whole-grain bread and pasta. Wholemeal products fill you up longer than white flour products and the dietary fibers they contain also promote fat loss.
Eat the right fats
When the word diet is mentioned, many think that fat is an absolute no-go. But that’s not true. Experts distinguish between unsaturated and saturated fats. The latter are bad because they increase cholesterol levels and thus the risk of cardiovascular disease and diabetes. They are found in dairy products such as whole milk, cheese and cream, red meat, fried foods, convenience foods and sausages. Good fats, on the other hand, like those found in nuts, avocados, vegetable oils, and fatty fish like salmon, are important for vitamin absorption in our bodies and can even lower cholesterol levels. Not only do we stay full longer, but we don’t even get the idea of snacking in the office in the afternoon or in front of the TV in the evening.
Also sleep in
How do we save unnecessary calories? By simply sleeping longer. Seven to nine hours of sleep is ideal. Because: The shorter the night, the more appetite we have for junk food the next day. Not only do we not eat anything while we sleep, but our body also burns fat during this time if we eat at the right time. If we eat as early as possible, the phase will be extended until breakfast. If we “fast” for at least 12 hours in between, our organism activates autophagy. During this cell renewal process, our organism draws on its own reserves. But only if the insulin level is low. That’s why it’s important not to eat close to bedtime.