Too much belly fat not only looks unsightly, but it’s also unhealthy. Koch-Mit shows how certain foods can melt the pounds more easily in the right place. Here we discussed the Top 5 Foods to Reduce Belly Fat.
- 1 WHAT IS BELLY FAT ACTUALLY?
- 2 TOP 5 Foods to Reduce Belly Fat
- 3 RECIPES AGAINST BELLY FAT
WHAT IS BELLY FAT ACTUALLY?
When speaking of abdominal fat, one has to distinguish between subcutaneous fat and visceral fat. The sub-edge fat is that which sits directly under the skin and mostly covers the abdominal muscles.
It is there to protect the body from the cold and serves as an energy store.
This tissue is relatively passive, but not particularly beautiful to look at. Subcutaneous fat is a hated term, especially for women as hip gold or saddlebags.
However, a big belly is in most cases an indication that someone has accumulated a lot of visceral fat.
This fat lies deeper in the abdomen, over the muscles, and surrounds organs like the liver and intestines. It is not only there to protect the organs, but also to provide quick energy and is therefore very metabolically active.
It forms more than 200 messenger substances that have negative effects on blood pressure, the cardiovascular system, and the immune system, among other things.
Eggs on bread with herbs
Perfect for losing weight quickly: bread with egg and fresh herbs.
THE RELATIONSHIP BETWEEN THE ABDOMEN AND HIPS
The body mass index, also known as BMI, provides information on whether a person is under, normal, or overweight. However, it does not take into account where the fat is on the body and therefore gives little information about whether the abdominal fat percentage is questionable. The relationship between the abdomen and hips is more meaningful here – the waist to hip ratio or WHR for short.
The WHR can be calculated quite easily on your own: Take the measurements on the best morning before breakfast, stand upright in front of the mirror, breathe calmly, and do not pull in your stomach.
For Reduce Belly Fat Fast Use a tape measure to measure your waist circumference at about navel level and then your hip circumference at the widest point. Divide the value of the waist circumference by the hip size. If the result is above 1 for men and above 0.85 for women, then a critical value has been reached.
Best Food to Reduce Belly Fat
Contrary to many assumptions, you will not succeed in reducing the dangerous belly fat with just a particularly tight exercise program and loads of sit-ups. Not at all! In contrast to muscles, which can be built up or broken down at different intensities in different areas of the body, fat cannot be lost either. Fat is not broken down where the movement takes place – fat has to be broken down holistically.
THE RIGHT WAY
Diet is particularly important when losing your belly fat: Away with the french fries, the rolls, the chocolate, the lemonades, and on with the regular, protein-rich meals made from fresh ingredients. In the following, we have listed foods for you that is perfect for melting belly fat away.
TOP 5 Foods to Reduce Belly Fat
Of course, you shouldn’t expect miracles here. Belly fat does not automatically go away with eating certain foods. However, the combination of a healthy diet, exercise, and avoiding unhealthy foods can have a beneficial effect on fat burning. These 3 areas should be approached together if you want to lose unnecessary belly fat as effectively as possible.
Eggs contain many healthy ingredients such as omega-3 fatty acids, which reduce inflammation in the body and make you feel full more quickly. They’re also great at burning belly fat as they all contain nine amino acids that are essential for building muscle.
And the higher the percentage of muscle in the body, the higher the energy consumption, which in turn means that the body burns more calories even when at rest.
Of course, that doesn’t mean that if you eat a lot of eggs, you’ll automatically lose belly fat.
But in connection with sports exercises to build muscle, eggs can make an important contribution on the way to a flat stomach. And of course, eggs fried with a lot of butter are not conducive to the loss of belly fat – the boiled breakfast egg is healthier here – practical and easy to prepare in one egg cooker.
Salmon is extremely rich in omega-3 fatty acids, which, among other things, affect the hormone leptin. This hormone regulates the feeling of hunger and metabolism, which makes the fish a perfect helper in burning fat.
Prostaglandins are also released when the fish is digested, which helps reduce swelling in the body. Unsightly bulges on the stomach disappear in no time.
Almonds are not only an ideal snack for a low carbohydrate diet and reduce the risk of heart disease, but they can also help to reduce belly fat – especially if the almonds are eaten instead of carbohydrate-rich snacks such as cakes.
American Heart Association study recently demonstrated that almonds have been shown to reduce the amount of fat on the legs and stomach.
Obesity is a rather rare problem in Japan. Researchers actually attribute the reasons for this to the regular consumption of green tea, among other things. In combination with exercise, green tea can work wonders in the loss of belly fat, as the tea stimulates fat metabolism.
The body burns around four percent more fat if green tea is consumed regularly, which of course also benefits the loss of unsightly padding on the stomach.
Raw cocoa is a real stunner when it comes to getting rid of belly fat (Raw cocoa – a healthy substitute for chocolate). The main reasons for this are above all the high amount of antioxidants it contains, which can prevent cancer, among other things.
But cocoa also has a positive effect on the burning of belly fat in several ways. On the one hand, it supports the metabolic activity in the body and increases the feeling of satiety. Raw cocoa also reduces the body’s release of the stress hormone cortisol.
This also has a positive effect on fat burning, as too much stress slows down the metabolism in the body.
Here you will find sports exercises for the abdominal muscles
COMBINE YOUR WAYS TO LOSE WEIGHT
However, these foods alone do not help against belly fat. They should of course be combined with other things for the maximum effect. For example, these ingredients can be easily integrated into a nutritional plan, with which one can shed the pounds even more effectively.
But a healthy and active lifestyle also plays a major role in losing weight. As I said so that the bacon melts, you should not only concentrate on nutrition but also include exercise.
RECIPES AGAINST BELLY FAT
Onsen egg with Ikarimi salmon and green sauce
The onsen egg is gently cooked and combines two ingredients from our list of foods against belly fat. In addition to egg and salmon, there are also fresh herbs that round off the taste of the dish.
Fresh salmon fillet with lemon
Quite simple and wonderfully fresh: you can’t go wrong with a salmon fillet like this. If you still have the salmon fried perfectly this dish is super quick and helps you lose weight.
Salmon Burrito Bowl
Another dish with fresh salmon. The great thing about a bowl is that you can easily vary the ingredients. So it can be easily adapted to your own taste and you can fight belly fat with pleasure.
If you fancy something sweet but still want to fight belly fat, you can prepare the almond macarons. They’re easy to make and a great alternative to chocolate and other ready-made sweets.
Soups are the perfect dishes for anyone who wants to lose weight. But not only the well-known cabbage soup but also other recipes are ideal for getting rid of belly fat.
For on the go: healthy sandwiches
Anyone who travels a lot cannot always cook fresh. It’s good that you can also eat healthily in other ways. With the healthy sandwiches, you are perfectly prepared for on the go.
The big special: Diet plan for weight loss
Anyone who wants a precise overview of their diet and at the same time needs various suggestions for healthy dishes is perfectly equipped with the diet plan for weight loss. So the excess kilos literally tumble.