Lose belly fat
and start the spring healthier!
Despite numerous dietary trends, the number of people who are overweight is constantly increasing. Studies show that visceral fat* in particular, i.e. the fatty tissue in the abdomen, harbours considerable health risks. It surrounds the internal organs and releases hormones and inflammatory substances that affect the metabolism and can lead to serious illnesses in the long term.
Visceral fat is particularly hormone-active. Among other things, it produces an excess of the satiety hormone leptin, which means that the brain no longer properly regulates the feeling of satiety. This creates a vicious circle of increased hunger and further weight gain. At the same time, pro-inflammatory substances are released, which have a negative impact on the metabolism and increase the risk of serious illnesses. The cardiovascular system is particularly affected, as the blood vessels can be damaged by these substances. This favours arteriosclerosis, high blood pressure, heart attacks and strokes. The risk of developing type 2 diabetes also increases considerably, as visceral fat reduces the cells' sensitivity to insulin. Studies also show that visceral fat can increase the risk of certain cancers.
In addition to these obvious dangers, there are also hidden risks. Visceral fat contributes to the development of so-called silent inflammation, which often goes unnoticed but can have serious long-term consequences. People who often feel tired and exhausted despite getting enough sleep or who frequently have infections could suffer from these inflammatory processes. These chronic inflammations are directly linked to autoimmune diseases, allergies and other serious illnesses.
* What is "visceral fat"?
Visceral fat is the fatty tissue that accumulates deep in the abdomen around internal organs such as the liver, stomach and intestines. In contrast to subcutaneous fat, which lies directly under the skin, visceral fat is particularly metabolically active and produces a variety of hormones and inflammatory substances. This can increase the risk of serious illnesses such as type 2 diabetes, high blood pressure, cardiovascular disease and even certain types of cancer. An increased amount of visceral fat is often associated with an increased waist circumference and can be reduced through a healthy diet and regular exercise.
How to get rid of visceral fat
The good news is: visceral fat can be actively reduced! Those who take targeted countermeasures have the opportunity to improve their health in the long term. The combination of regular exercise and a conscious diet plays a key role in this. Strength and interval training are particularly effective as they not only boost fat burning but also increase energy consumption in the long term. Muscles burn calories even when at rest, so targeted muscle building is particularly useful. Endurance training such as jogging, cycling or swimming also supports the reduction of fat reserves.
Diet also plays a decisive role in the reduction of visceral fat:
Diet also plays a decisive role in the reduction of visceral fat:
- Protein-rich food: Proteins are essential for building muscle and increase energy consumption during digestion. Vegetable proteins and low-fat animal protein sources are particularly recommended.
- Healthy fats: Omega-3 fatty acids support the metabolism and regulate hormone production. Good sources are fatty fish such as salmon and mackerel, as well as walnut, rapeseed and linseed oil and small amounts of nuts and almonds.
- Fruit and vegetables: These should form the main part of your diet. Vegetables are particularly valuable as they provide many vitamins and at the same time contain little fructose, which can affect blood sugar levels.
- Complex carbohydrates: To avoid blood sugar fluctuations, sugar and white flour products should be largely avoided and replaced with wholemeal varieties.