Lose belly fat
and start the spring in a healthier way!
Despite numerous diet trends, the number of people who are overweight is steadily increasing. Studies show that visceral fat* in particular – that is, the fatty tissue in the abdominal cavity – poses significant 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 hormonally active. Among other things, it produces excessive amounts of the satiety hormone leptin, which means the brain can no longer regulate the feeling of fullness properly. 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 metabolism and increase the risk of serious illnesses. The cardiovascular system is particularly affected, as these substances can damage the blood vessels. This promotes atherosclerosis, high blood pressure, heart attacks and strokes. The risk of developing type 2 diabetes also increases significantly, 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 run down despite getting enough sleep, or who frequently suffer from infections, may be suffering from these inflammatory processes. This chronic inflammation is directly linked to autoimmune diseases, allergies and other serious conditions.
* What is “visceral fat”?
Visceral fat is the fatty tissue that accumulates deep within the abdominal cavity around internal organs such as the liver, stomach and intestines. Unlike subcutaneous fat, which lies directly beneath the skin, visceral fat is particularly metabolically active and produces a variety of hormones and inflammatory substances. As a result, it can increase the risk of serious conditions such as type 2 diabetes, high blood pressure, cardiovascular disease and even certain types of cancer. A high proportion 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! By taking targeted action, you can improve your health in the long term. A key factor here is the combination of regular exercise and a balanced diet. Strength training and interval training are particularly effective, as they not only boost fat burning but also increase energy expenditure in the long term. Muscles burn calories even at rest, so targeted muscle-building is particularly beneficial. Endurance training such as jogging, cycling or swimming further supports the breakdown of fat reserves.
Diet also plays a crucial role in reducing visceral fat:
Diet also plays a crucial role in reducing visceral fat:
- A high-protein diet: Proteins are essential for building muscle and increase energy expenditure even during digestion. Plant-based 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 include oily fish such as salmon and mackerel, as well as walnut, rapeseed and linseed oil, and small amounts of nuts and almonds.
- Fruit and vegetables: They should form the main part of your diet. Vegetables in particular are valuable as they provide plenty of vitamins whilst containing little fructose, which can affect blood sugar levels.
- Complex carbohydrates: To avoid fluctuations in blood sugar levels, sugar and products made from white flour should be avoided as far as possible and replaced with wholemeal alternatives.