It is the most stubborn of all problem areas: the belly fat. To get rid of it, we have to be disciplined across the board: the combination of regular and targeted training and a clean and balanced diet is simply a must if you want to lose belly fat effectively.
The bad news: Those who are not gifted with super good genes have a hard time. The good news: With our tips and tricks it will at least be a little easier! And: The hard work for a flat stomach is worth it!
Table of Contents
Lose Streaky Fat: The Best Exercises
Effectively Lose Belly Fat With Regular Exercise
We are extremely reluctant to say it, aaaber: If you want to lose belly fat, you have to be active. In plain language this means: Do regular workouts and train your core in a targeted manner. The best exercises for stubborn belly fat are:
- Plank variations
- Russian twist
- Leg lift
- Jack Knife
The problem with seemingly simple exercises like the crunches is that they are often not performed correctly and therefore do not lead to the desired success . So that your workout is really effective and you actually build abs, we will explain in the following articles exactly what you have to pay attention to.
Lose Belly Fat Without Exercise: Is It Possible?
The Right Diet For Bacon
There is a reason why it is called “bs are made in the kitchen” – in other words: “ Abs are made in the kitchen.” In fact, a healthy diet is even more important than your training itself – but with a six-pack you can do without any exercise Nothing. Of course, that doesn’t mean you should do endless sit-ups and starve yourself every day. On the contrary: your body needs periods of rest to build abdominal muscle sand therefore also days off without training. Not to eat is not only unhealthy, but also really counterproductive: Calories – yes, also carbohydrates and fats – are essential to stimulate fat burning and build muscle. The secret lies in choosing the right foods .
The 9 Best Foods For Belly Fat
Regularly incorporate the following foods into your diet and eat yourself slim. Even if it sounds paradoxical: Above all, healthy fats help you to get your fat metabolism going and to melt your cushions – you just have to choose the right sources.
The exotic fruit is rich in polyunsaturated fatty acids, which make us beautiful and slim – avocados help the body to use vitamins from other foods more easily, to plump up the skin and to stimulate fat burning. But: half a fruit a day is sufficient.
2. Coconut Oil
The special thing about coconut oil are the medium-chain fatty acids it contains , which are also known as MCTs. They are not stored by the body in the form of fat deposits, but are converted directly into energy by the liver and at the same time stimulate the fat metabolism.
3. Rapeseed Oil
A study by Obesity magazine had several test subjects test the same smoothies daily, one group added canola oil. And indeed: in contrast to the other group, you lost up to eleven grams of pancetta within four weeks. The reason: It contains 65% unsaturated fatty acids, which melt fat deposits on the stomach.
The spicy tuber gets your metabolism going and inhibits your appetite. Ginger is particularly effective in combination with vitamin C – best in the form of ginger-lemon water or ginger-lemon shots .
The Peruvian root is an adaptogen , a food that helps the body deal better with stressful situations. With regular consumption, our hormones are balanced, the release of the stress hormone cortisol is reduced and the accumulation of pancetta is reduced. By the way: medicinal mushrooms are also part of the adaptogens – you can find everything about their use here.
6. Barley Grass
The super food is full of chlorophyll, the green plant pigment that helps our body to regenerate after training and supports fat burning. On the one hand, it helps to cleanse the liver and help it flush out toxins and, on the other hand, it regulates the blood sugar level, which prevents food cravings. You can find an overview of the most important super foods and their uses here.
Jasmine green tea contains the plant substance polyphenol, which activates fat burning and is therefore a real miracle cure against belly fat. Due to the many antioxidants, Matcha is also a healthy alternative to coffee!
There is a good reason to resort to the spice more often – cinnamon stabilizes blood sugar levels and reduces nasty food cravings. In addition, it naturally gives your food a delicious taste and suppresses the appetite for sweets.
Sour makes you slim – especially if you drink a large glass of water with fresh lime juice, a pinch of sea salt and a tablespoon of apple cider vinegar every morning on an empty stomach . Why? This drink brings your acid-base balance into balance, stabilizes the blood sugar level and inhibits the release of cortisol.
Cosmetic Surgery Against Belly Fat
Slim Without Sport: From Liposuction To Cool Sculpting
Slim without exercise and without a change in diet, that sounds almost too good to be true. Cosmetic surgery makes exactly that possible – but you should think carefully beforehand whether you really want to go under the knife or whether you cannot achieve your goal in a natural way. Even if diets and strict sports programs are strenuous – you will only have long-term success if you make fundamental changes and are permanently disciplined. In some cases – for example, after an extreme weight loss in which the skin folds cannot recede through exercise alone – the following operations to reduce belly fat are at least an option:
The most well-known cosmetic correction on the abdomen, in which the fat cells are surgically suctioned off. This procedure can be carried out on the upper and lower abdomen as well as on the waist.
This plastic surgery removes excess skin folds. To do this, the abdominal wall is cut open and the fat layer is separated from the muscles – the navel may have to be moved.
This is not an operation, just a cosmetic correction in which fat cells are frozen and then removed by the metabolism.