How do you get fat
How do you get rid of harmful belly fat?
According to the 13th nutrition report of the German Nutrition Society e. V. (DGE) are 59 % of men as well37 % of women overweight. Ascending trend. It is well known that being overweight is unhealthy. Especially the Fat deposits on the stomach are considered particularly harmful. In today's blog post you will find out why this is the case and what you can do about your belly fat.
Our adipose tissue has different functions. As Subcutaneous fat (subcutaneous fat), for example, it has an insulating effect and protects against heat loss. At the same time, it takes care of what is called Construction grease for mechanical protection and cushions e.g. B. organs or the soles of the feet. In addition, the fat deposits serve our body as Energy reservesthat he can fall back on in times of need. We store excess energy in the subcutaneous fat tissue or in the abdominal cavity. The latter is also called visceral (viscera = Entrails) or intra-abdominal(abdomen = Belly) denotes fat. It envelops the internal organs such as the intestine or liver. The more excess energy is available to the body, the more is stored here.
Why belly fat is so dangerous
Since hunger and deprivation are rarely part of our everyday lives, the body needs these reserves less and less. Our belly fat is not only a passive energy store, but also active tissue. This means that there are numerous Messenger substances releases. Some of them have a negative impact on our health, e.g. B. Promote inflammation processes and influence blood pressure and blood sugar levels. One of these messenger substances is Leptin. The hormone is made by the fat cells and normally signals to our body that we are full. The more fat cells there are, the more leptin is made. If too much leptin is produced, the regulatory mechanism eventually gets out of hand and the brain becomes resistant to leptin. The body becomes immune to the appetite-suppressing effects of the hormone.
Other messenger substances such as Adiponectin influence the effect of insulin and thus the blood sugar level and the blood lipid values. As the waist circumference increases, so does the risk of diseases such as high blood pressure, stroke, heart attack and diabetes.
When is the belly too fat?
The waist circumference (measured at navel level) is the most important indicator for the percentage of visceral fat. Ideally, this should be less than 94 cm for men and less than 80 cm for women. From 102 cm (men) or 88 cm (women) the risk of certain diseases is considered greatly increased. Although the BMI can also be used to determine obesity, it does not say anything about the fat distribution. Incidentally, the proportion of visceral fat can also be too high in slim people. Even the tape measure does not help here, only an MRI or computed tomography.
This is how you get rid of your belly fat
Two things are decisive for the development of belly fat: One wrong diet and lack of exercise. They result in a lot of excess energy being available to the body. The fat deposits grow and grow. Unfortunately, it is not possible to break down fat only in specific areas of the body. Exactly where the body loses fat in weight loss individually different. However, the deposits on the stomach are usually broken down first. With the right diet and exercise, success can be achieved quickly.
If you give the body less energy than it needs, it has to tap into its reserves. Therefore, to reduce belly fat is one Low-calorie diet is unavoidable. Ideally, you should save 300-500 calories per day. To lose pounds, a plant-based diet with plenty of fruit and vegetables, potatoes, whole grain cereals and legumes is recommended. These foods have a low energy density and are rich in filling fiber. They also provide the body with important vitamins and minerals. Due to their high water content, vegetables also have a high volume and fill the stomach faster. Therefore, at least half of a meal should consist of vegetables and / or salad.
White flour products, sugar, alcohol, sweet drinks and finished products, on the other hand, should be avoided. They have a lot of energy, but at the same time provide few micronutrients and are only briefly full. Also one protein-rich diet can help you lose weight. It is recommended to get 15-20% of your daily calories from vegetable proteins, 50-60% from complex carbohydrates and no more than 30% from vegetable fats (avocado, rapeseed oil, linseed oil, nuts).
Sport and more exercise in everyday life
Exercise should not be missing in the fight against excess fat. Two to three times a week Endurance sports (e.g. rollerblading, swimming, cycling or jogging) is ideal for burning calories. Also Strength training is important because muscle mass ensures that more energy is burned even when you are resting. Exercises that involve the whole body are best. If you don't feel like registering in the gym: push-ups, crunches, planks and lunges can also be done at home. But it doesn't always have to be an extensive sports program. With more exercise in everyday life one also achieves positive effects. A walk during your lunch break, the stairs instead of the elevator, or lunges during a phone call. You can use a pedometer to record your daily activity. Experts recommend 10,000 steps a day put back. Every type of movement counts and every step brings you closer to your goal.
In order to get rid of the unloved fat, one only has to reduce the energy supply through diet and increase the consumption through exercise. Sounds easy at first, but it's not always that easy to implement in practice. Especially nowadays, when high-calorie delicacies lurk around every corner. Therefore, in addition to exercise and nutrition, it also belongs Patience and discipline for successful weight loss. Healthy, long-term weight loss takes time. After all, the pounds didn't accumulate overnight. It is therefore important not to set too high goals. Much more motivating are smaller ones, realistic milestones.
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