sugar and are eating much more fruit and vegetables? That's a reason to celebrate, so give me the champagne! But stop, unfortunately, I must slow you down a little here. Because excessive alcohol consumption is not only unhealthy, but also ensures that you gain a lot of belly fat.
One reason for this is that alcohol has a lot of calories. A litre of beer, for example, has 460 calories. That's almost as much as a whole bar of chocolate! If you go out to celebrate in the evening and drink five bottles of beer, you have already brought more than your total daily energy requirement to you. Wine has even more calories because it has more alcohol. The same of course applies to high-percentage products.
But alcohol leads to more belly fat for another reason. Just like sugar, it raises the blood sugar level, leads to cravings and ensures that no fat is burned. If you have drunk enough, you can easily drop your good intentions and eat more unhealthily and uncontrollably. And of course, that's going to be on the scales the next day and on your hips again.
If you enjoy toasting with friends in the evening and don't want to give up alcohol, try to drink something with a low alcohol content. A spritzer of wine has only half the calories left. Also make sure you don't find it too easy to eat unhealthy food, but try to eat healthy things even if you're ravenously hungry.
Many dietary fibres
Dietary fiber is the insider tip when it comes to permanently getting rid of your abdominal fat. Dietary fibre keeps you tired for a long time and doesn't make you fat. Here now all information, which you need to dietary fiber:
What is fibre?
The name "dietary fibre" initially sounds as if the body does not need it. And in fact dietary fibres are such components of food that the body cannot utilize. He excretes them undigested.
But fibre is still not unnecessary. Because they help with digestion and also keep you fed all day long.
There are two types of fibre: Soluble dietary fibres swell in liquid and thus increase their volume. Your stomach stays nice and full and you don't get hungry anymore. Insoluble dietary fibres support digestion by helping to make food more "transportable" and thus channel it through the digestive organs. Both make sure that you don't eat too much and that everything you eat is digested well and doesn't end up as fat on your hips.
Which foods contain the most fibre?
Soluble dietary fibres are present: Cereals, pulses, oat flakes, whole grain rice.
Insoluble dietary fibres are found mainly in the skin of fruit and vegetables. Especially at breakfast it is important that you consume enough fibre. This will keep you full and well prepared for the day.
The later the evening, the more stomach fat
Dinner is the exact opposite of breakfast, not only because it is at the other end of the day. While you lay the foundation for the day with breakfast and should take enough energy to be fit for the day, there is usually no physical activity after dinner. Correspondingly little you should take in the evening.
Just when you're eating late, your body can't digest everything you've given it. The energy is no longer burned, but stored for later times - exactly, in the form of abdominal fat. If you eat a lot and then only watch TV or go to sleep, you tell your body that you don't really need this energy, or at least not immediately.
Another effect of a sumptuous dinner is that the next morning you are all the more hungry. Scientists don't yet agree on why, but you've probably noticed yourself before that you were particularly hungry just after a real feast the next morning. So you start a vicious circle with an extensive dinner, where you start again with cravings in the morning.
To avoid that, you shouldn't eat anything after 8:00. If your dinner starts at 7 p.m., you will have enough time to eat in peace and then burn a large part of the energy. Because of course your dinner shouldn't be a four- course dinner at 7:00 either.
If you are used to eating late in the evening, you can gradually approach an earlier time. The best thing you can do is to move your dinner time one hour forward within a week. That's not even ten minutes a day and your body will hardly notice the change. But for you this means that you burn the energy you consume much better and do not let it go directly into your fat reserves.
Vitamins and minerals
There are so many things you have to pay attention to when eating that hardly anyone has an eye on whether they really consume enough vitamins and minerals. Most of us have some flaw. This becomes even stronger if, for example, you eat a vegetarian or vegan diet or have to do without certain things due to a food allergy.
Vitamins help to keep the body fit and also stimulate digestion. Especially vitamin C, which is found in fresh fruit and vegetables, also supports the connective tissue and helps to look slimmer.
Moreover, if you eat too few vitamins, your body always feels that it is deficient - and it expresses this through hunger. If you just don't have any vitamin-rich food at hand, you automatically reach for unhealthy things. A ravenous appetite, which always leads you to return to old eating habits, can also be caused by vitamin deficiency.
The question of whether one should take vitamins in the form of tablets is a matter of opinion. What is clear is that obtaining vitamins and minerals from food is easier for the body to digest and therefore healthier than adding tablets. Nevertheless, those who are unable to consume sufficient vitamins through food are still better off with tablets. So if you're not sure if you have a vitamin deficiency, it's best to get advice from a pharmacy and take a multivitamin if necessary.
Otherwise, the best remedy for any deficiency is to eat as much fresh fruit and vegetables as possible, and as many different varieties as possible. You'll always be well taken care of. If you don't manage to eat fruit and vegetables, drinking also helps - see the Smoothie tips in the breakfast chapter. With Smoothies you get vitamins, minerals and also fibre, because you always puree the fruits and vegetables with peel. And they make you full and taste delicious, so they are much better than any vitamin tablet.
Not all fats are the same
It used to be "fat makes fat". This is no longer true, because we now know that the body needs fat to live and that fat is sometimes very important. However, there are healthy and unhealthy fats.
Healthy fats are preferably natural, vegetable fats. You can find them in nuts or avocados, for example. They don't make you fat, they even help you get rid of your belly fat. Because fat doesn't make you fat, it makes you full. From a handful of nuts you are just as full as from a portion of French fries - with significantly fewer calories. And they are healthier because they also contain vitamins, minerals and protein.
You should avoid unhealthy fats such as in fatty meat, fried foods or chips. They can mostly be found in foods that are not very healthy anyway, so you can achieve a double positive effect by doing without them.
Drink enough
If you don't drink enough liquid, you may also get fat in your stomach. Because your body can't always tell whether you're hungry or thirsty. If you don't drink enough, you will feel a lack of food and you may even eat out of habit - although you are actually thirsty. Another sure sign that you are not drinking enough is frequent headaches or sore throats.
The best thing to do is to drink at least three litres of water or unsweetened tea every day. Both fill your stomach, give you a feeling of fullness and also give your body the fluid it needs - because
