Everyone has fat in their body. That is very normal and healthy. But too much belly fat is unhealthy. Do you want to know why? Then read on!
Why is belly fat unhealthy?
Even people with a flat stomach have belly fat. That provides some protection around your organs. But excess belly fat does not. Fat cells that accumulate around the organs are more active than fat tissue in other places, such as on your hips. They produce, among other things, hormones and influence, for example, the absorption of insulin. With an unhealthy lifestyle and a lot of excess belly fat, there is an increased risk of cholesterol and cardiovascular disease.
What should you do to burn belly fat?
Unfortunately, you cannot burn fat locally. If you want to tackle your belly, you have to tackle your whole body! You do this by exercising more and by eating healthier and less. We give you some general tips below, but it is best to contact your doctor, a dietician, or a personal trainer for tailor-made advice.
Healthy food choices for belly fat
If you want to tackle belly fat, it is important to eat less and eat healthier. We give you some tips to eat healthier, which you can incorporate into your daily eating patterns:
Eat plenty of plant-based products such as fruits, vegetables, and whole grains. These foods are high in fiber, vitamins and minerals that are good for your health. Drink lots of water. In this way, your body can remove waste products more efficiently, not store them in your body. Start the day right with a healthy breakfast. Research shows that people who skip breakfast are more likely to gain belly fat. Eat lots of protein. Protein makes you feel full quickly, so you eat less. For example, they are found in fatty fish such as herring, salmon and mackerel. This fish also contains omega-3 fatty acids, which can lower the risk of cardiovascular disease. Stop eating fast sugars such as biscuits, candy, chocolate, white bread, white pasta and fries. Don't forget soft drinks and fruit juices. The sugars in these products give you a bloated feeling but not a long-lasting feeling of fullness. This will quickly make you hungry again. Avoid alcoholic drinks. Drinking drinks with alcohol increases the storage of fat mass. Avoid trans fats. They are found in baked and fried foods. Snacks such as chocolate, pastries, ice cream and chips often contain these fats. Trans fats are heavily processed, and that makes them harmful to your health.
certain foods contribute to the burning of fat and foods that contribute to the development of fat. So if you plan to burn some fat before the nice weather sets in, it’s better to skip the high-fat nutrients. These nutrients are good for fat burning:
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Avocado, our all-time favorite fruit. Avocados make you feel full quickly – so you feel full quickly – and research even says that they target belly fat.
Peanut butter and all kinds of nuts and seeds also contribute to rapid satiety. They ensure that you feel full for a long time, and they contain fats and minerals that contribute to fat burning.
Eggs, like avocados and peanut butter, actually contribute to a feeling of fullness and rapid burning. Organic free-range eggs are the healthiest choice in this case.
Green tea has been labeled as a powerful antioxidant by several researchers. In several test panels, green tea increased the metabolism by 35 to 45%.
Burn fat fast with exercise
Now that we know which nutrients contribute to rapid fat burning, it is important to know in combination with which sport you can do this best. There are several sports that contribute to the rapid combustion:
When you go swimming, you use almost every muscle in your body. The muscles in your arms, legs, abdomen, back and shoulders have to endure quite a bit when you go through the water like a spear. The advantage of swimming is that you will never really sweat because you are in the water. Swimming is highly recommended for anyone who wants to burn fat quickly.
For people who prefer to stay on dry land, running may be a better alternative. Running is recommended by many dieticians because it allows you to lose weight easily, quickly and a lot. You can do running anywhere, so it is also an easy sport to start with. Buy yourself a good pair of running shoes and build them up slowly. If you start walking with some regularity, you will see that you will quickly lose a lot of weight.
Have you had a gym subscription in your closet since January that you haven’t used for a while ?
Then quickly get it out of the closet and head to the gym for strength training. You are not only burning fat, but you also immediately build muscle with it. The harder you train, the harder your metabolism has to look for energy to burn. Keep in mind that you can easily get injured with strength training, so if you feel that an exercise is not going well, ask for help.
Recreational cycling is also a good option for anyone who is not super sporty but lives within cycling distance of work, for example. This may not be as fast as with strength training or running, but this is certainly a good alternative. This also puts a lot less stress on your knees than, for example, when running.
If you want to burn fat quickly, it is, therefore, important that you make a conscious choice in terms of nutrition and that you practice a sport that ensures fast burning. There are certainly more good foods if you want to burn fat or other sports that also work well, but with this list, you can at least make a good start.