The number of studies documenting even moderate weight loss as a health benefit is incalculable. Already a reduction in weight by five to ten percent and the resulting reduced abdominal circumference let the inner belly fat melt by about 30 percent. That pleases the heart: Because also its largest adversaries – high blood pressure and unfavorable blood fat mirror – are positively affected. The flow properties of the blood improve, the risk of atherosclerosis and thus infarction decreases.
Long-term weight loss is important
There are many ways to start losing weight. What is needed is long-term motivation and a willingness to make permanent lifestyle adjustments based on scientific evidence. The higher the initial weight or abdominal circumference, the more clearly the goal should be defined. However, it must be realistic and achievable. A long-term weight loss of five to ten percent is a success! In general, however, because of the significance for cardiovascular diseases, the following applies: Belly off is best. The principle is as follows:
- Consciously eat and enjoy.
- Increased regular physical activity.
- Change behavior permanently.
Eat healthy – 7 tips
The secret to eating is called variety. If you want to eat a balanced diet, you should also have an overview of how many calories, how much cholesterol, what fat content and what other ingredients are in the foods you use. There are no commandments or prohibitions in a Mediterranean wholesome food mix, only recommendations. Mediterranean whole-food cuisine is characterized by plant-based and high-quality food:
- Vegetables (fresh or frozen), fresh salad and fresh fruit make up a large proportion of what is put on the table every day.
- Also served daily are milk, yogurt and cheese (each low-fat), fish and poultry several times a week, red meat (preferably low-fat) rarely.
- Suitable main sources of fat are fish oils (omega-3 fatty acids) and vegetable oils (olive, rapeseed oil), because they have a high proportion of unsaturated fatty acids. It is considered ideal if just under half of the dietary fat consists of monounsaturated fatty acids, a quarter of polyunsaturated fatty acids and no more than a quarter of saturated fatty acids. Cholesterol intake should not exceed 200 mg / day.
- “High-quality” carbohydrates are consumed in the form of whole grain products (for example, bread, rice, pasta), legumes and potatoes.
- Alcohol may also be, but in moderation, if there is no liver damage or high triglyceride levels.
- For all other drinks, at least two liters of sugar-free, low-calorie liquid per day must be.
- Snacks with added sugar and salt such as chips and peanuts are best avoided altogether.
Such a menu is the best example of how nutrition and pleasure can go hand in hand with great health value. The fiber and complex carbohydrates, antioxidants and phytochemicals have a strong protective effect on the heart, circulation and metabolism.
Fat loss through exercise
To lose one kilogram of fat tissue, you need to save about 7,000 kilocalories. The effort is considerable for beginners. At least an additional 2,500 kilocalories must be consumed per week to measurably reduce weight. That means at least five hours of additional exercise. To maintain weight after weight loss requires about 1,500 kilocalories, or just under three hours of physical activity per week. However, the decisive factor is that endurance exercise almost exclusively reduces body fat – and in particular inner abdominal fat. All types of endurance exercise are suitable for losing weight, as they successfully boost the metabolism and accelerate the body’s functions in the long term. Fat burning starts after about 15 minutes and continues for a while after the workout (afterburn effect). It really gets going after about 45 minutes. You can therefore lose weight particularly effectively with a good hour of gymnastics, walking, swimming, running, hiking, dancing, cycling or golfing every day – with recovery breaks, of course.
Building the musculature through body training
If you supplement endurance training with moderate full-body muscle training once or twice a week, you prevent the age-related loss of muscle mass and thus maintain the strength and coordination ability of the skeletal muscles. It also produces an even more lasting after-burn effect, as increased muscle size increases calorie consumption. And last but not least: a heart trained for endurance gets more oxygen, beats less, but more powerfully. This kind of mobilization has a holistic effect on the stomach, mind and soul. However, no one should expect too much at the beginning. Only after a few months will consistent perseverance pay off. The basis for this is a new active attitude, coupled with insight and personal responsibility.
Sources
- German Society for Nutrition
- Obesity Society
