How to reduce pannus belly

Finally slim! 4 ingenious tips to reduce your waist size

Video by Justin Amaral

More and more women are struggling with the problem area of ​​the abdomen and are trying everything to reduce their abdominal girth. That's a good thing, because belly fat is a health hazard.

By the way: There are various reasons why some women store fat specifically on the stomach and others on the buttocks and hips. On the one hand, genes play a role, but also eating habits and exercise. For everyone, just dieting for a few weeks and losing weight is not enough to get a flat stomach or firm buttocks. Targeted training and the right diet are the only solutions to reduce your waistline in the long term.

We'll tell you how you can lose weight on your stomach with the right fitness workout and the right diet.

Good reasons why you should reduce your belly fat

A big belly is a sign of deep fat tissue. The problem: this fatty tissue releases hormones and messenger substances that promote inflammation. This can have serious health consequences. This can cause cholesterol levels to rise, as can blood pressure and sugar levels. All of these diseases are risk factors for cardiovascular diseases such as heart attack or stroke.

You should not only reduce your waist size for visual reasons, but above all for the sake of your health. A maximum waist circumference of approx. 88 cm is recommended for women and approx. 102 cm for men.

1. Reduce waist size through diet and the right foods

Diet plays a huge role when it comes to developing belly fat. Because: If we eat foods that are rich in simple carbohydrates, e.g. white bread, sweets or fast food, there is a lot of sugar in the blood after eating. In order to transport the sugar into the cells, the body has to produce the hormone insulin in large quantities. This in turn causes the body to store fat especially in the abdominal region.

If you want to reduce your waist size, you should first change something in your diet. You don't have to completely avoid high-carbohydrate foods like bread and pasta, but you should always prefer the whole grain variety. This has a significantly lower impact on the blood sugar level and the body does not have to produce as much insulin during digestion. You can find even more about nutrition to reduce the abdominal girth in the book "Losing weight on the stomach for women: Get rid of belly fat in 12 weeks" on Amazon.

You should eat these foods only rarely and in small amounts:

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Read also:4 Diet Mistakes That Slow Down Your Metabolism

Also watch out for drinks. Lemonade, juice and spritzer contain a lot of sugar. Better drink water if you want to reduce your waist size. Delicious smoothies also help against food cravings and can even help you lose weight. You can find many delicious recipes, for example, in the book "Smoothies for Weight Loss" on Amazon.

Fortunately, just as there are foods that make you big belly, there are also foods that help you lose belly fat.

You can access these foods with a clear conscience:

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Reading tip:Burn calories & lose weight: this is how it works with the desired weight

2. Reduce the waist circumference with exercise

In addition to changing your diet, getting more exercise is the best way to permanently reduce your waist size. This doesn't just mean crunches or other abdominal exercises. You should do that too to build up a few muscles. However, it is more important that you burn a little fat - you can do that with endurance sports. The aim is to stimulate the metabolism in order to boost the burning of fat: On the one hand, the physical strain causes the body to burn fat reserves. On the other hand, the body consumes even more energy after a workout than when it was resting before exercise.

So look for three days a week where you can do an endurance sport of your choice for at least 35 minutes. This can be jogging, walking, a Zumba class, cycling or aerobics. It is important that your pulse beats faster and you get out of breath.

By the way, muscle training also supports weight loss: muscles also need additional energy. If you tone your muscles through regular training, you not only train yourself to a firm, well-formed body, but also burn more calories!

Ingenious exercises for a flat stomach

Video by Jane Schmitt

Read here: Bring your six pack abs: Abdominal muscle training for women

3. Reduce waist size with more relaxation

Eating better and getting more exercise are two important steps in the fight against belly fat. However, if you want to permanently reduce your waist size, you should ensure sufficient relaxation. Long-term stress is an important reason for the storage of fat on the stomach.

In constant stress, the body produces the stress hormone cortisol. This promotes the storage of fat. We are also prone to cravings in stressful situations.

Here are 5 anti-stress tips:

  • Take regular breaks.
  • Exercise is the best cure for stress.
  • Get fresh air as often as possible.
  • Breathe deeply and regularly.
  • Spend as much time with nice people as possible and laugh as often as possible.

4. Cold, cling film & Co: Are these methods suitable for reducing the waist circumference?

Losing weight on your stomach is hard work. To make things faster, new methods are constantly coming onto the market, for example cryotherapy. With this method, the stomach is covered with cold plates. The fat cells are supposed to be destroyed by the cold and eliminated from the body. Whether it's really true has not been scientifically proven.

A much cheaper method with which one should reduce the waist circumference are wraps with cling film. To do this, the cling film is wrapped tightly around the stomach. As a result, you sweat more, excess water should be excreted and the tissue should be compressed more tightly. This method has not been scientifically confirmed either.

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Important note at the end: An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and achieve or maintain a healthy weight.

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