Slimming your belly: the best tips & exercises LiveFresh

Bauchfett wird oft auch aus ästhetischen Gründen als störend empfunden. Wir von LiveFresh verraten Dir daher, wie Du Deine Ernährung anpassen und Deinen Alltag aktiver gestalten kannst.

Highlights

Bauchfettabbau erfordert Kaloriendefizit, gesunde Ernährung und Bewegung.
Vermeide zuckerhaltige Getränke und achte auf sättigende Lebensmittel wie Proteinquellen.
Effektive Übungen umfassen Ausdauersport, HIIT-Workouts und Krafttraining.

Get rid of love handles - for a flat stomach and your health

Belly fat not only makes for an unflattering figure, but can also help to increase blood pressure and have a negative impact on blood lipid levels and blood sugar levels. As a result, the larger the abdomen, the higher the risk of cardiovascular disease and diabetes. So if you want to lose weight on your stomach, not only promotes a firm stomach, but also your health.

Reduce belly fat with just a few tipsthat you should integrate into your everyday life on a permanent basis. The two most important things are a healthy diet and more exercise. However, you should know one thing in advance: Targeted weight loss only on the stomach does not workeven if many products and diets promise to do so. This is because energy is obtained from all fat deposits, which means that fat is not only broken down in one specific area. The good thing is that you lose belly fat quickly if you reduce your intake of sugar, carbohydrates and calories and incorporate more exercise into your daily routine.

You can find more information on this in our blog on the topic "Lose weight healthily“.

Tipps zum Abnehmen am Bauch: auf die Ernährung kommt es an

Kurz gesagt: Gezielt nur am Bauch abnehmen geht nicht. Bauchfett schmilzt mit, wenn Du über einige Wochen ein moderates Kaloriendefizit hältst. Am leichtesten klappt das mit sättigenden Mahlzeiten, weniger flüssigen Kalorien und regelmäßiger Bewegung.

Willst Du lieber selbst kochen und Rezepte ausprobieren, helfen Dir diese vier Ernährungstipps beim Abnehmen am Bauch.

1. Kaloriendefizit erzielen

Zum Abnehmen musst Du über einen längeren Zeitraum weniger Kalorien aufnehmen, als Du verbrauchst. Dann greift Dein Körper auf seine Fettreserven zurück, auch auf die am Bauch. Ein moderates Defizit von 300 bis 500 kcal pro Tag gilt als guter Richtwert, den Du über Wochen durchhalten kannst.

Wie viele Kalorien Du brauchst, berechnest Du mit unserem kostenlosen Grundumsatz- und Kalorienbedarf-Rechner. Mehr dazu liest Du im Beitrag Wie viel Kalorien am Tag zum Abnehmen?

2. Auf kalorienhaltige Getränke verzichten

In Cola, Limonaden, Softdrinks und Säften stecken viele Kalorien, die kaum satt machen. Greif im Alltag lieber zu Wasser oder ungesüßtem Tee. So sparst Du Kalorien, ohne auf eine Mahlzeit zu verzichten.

3. Lebensmittel wählen, die lange satt machen

Setze auf Gerichte mit viel Eiweiß und Gemüse. Gemüse hat wenige Kalorien und liefert Ballaststoffe, Eiweiß macht Mahlzeiten sättigender. So fällt es Dir leichter, Snacks zwischendurch auszulassen. Du möchtest dabei auf tierische Produkte verzichten? Hier findest Du unsere Tipps zum veganen Abnehmen.

4. Kohlenhydrate bewusst wählen

Du musst Kohlenhydrate nicht komplett streichen. Bevorzuge Vollkorn, Hülsenfrüchte und Gemüse statt Weißmehl und Zucker. Viele kommen besser zurecht, wenn das Abendessen leichter ausfällt, zum Beispiel mit Gemüse und einer Eiweißquelle.

Wenn es im Alltag schnell gehen muss

Achte bei Fertiggerichten auf drei Punkte: Kalorien pro Portion, Eiweißgehalt und eine kurze Zutatenliste. Die Fertiggerichte von LiveFresh sind Lower Carb und High Protein und haben rund 400 kcal pro Portion.

Fester Plan für ein paar Tage: die Ernährungspakete von LiveFresh

Du willst Struktur statt Zufall? Die Ernährungspakete von LiveFresh enthalten alle Mahlzeiten für 4 Tage: Fertiggerichte, Porridge, Skyr Drinks, Slim Shake und Säfte. Auf Wunsch startest Du vorher mit einer 3- oder 5-tägigen Saftkur.

Welche Pakete es gibt und wie ein Tag abläuft, siehst Du auf der Seite Ernährungspakete von LiveFresh.

Exercises against belly fat - 3 training methods

Yes, you can also lose weight without exercise. However, with a little training or exercise in everyday life, it is quicker and healthier. Because in addition to nutrition sport also plays a decisive role in losing weight on the stomach. With the combination of sport and a healthy diet you can quickly get rid of hip fat and improve your health. However, it's not just about training your abdominal muscles. We'll tell you 3 forms of exercise that work best.

Here you will find helpful tips on how to fitness and sport into your everyday life can: Tips for sport in everyday life.

1. endurance sports

Endurance training is a proven method to lose weight permanently. This includes sports such as running, cycling and swimming. They are particularly suitable for beginners, as the intensity is relatively low and the duration is individually adapted depending on the can be individually adjusted. The inhibition threshold for starting endurance sports is therefore correspondingly low and no special equipment is required. However, as the intensity is rather low at the beginning, so is the calorie consumption. That's why we say: Keep at it to get into the fat-burning zone quickly.

2nd HIIT workout

HIIT stands for high-intensity interval training. This is about, repeating various sports exercises as often as possible in a short time intervalto get your heart rate up. You usually only train with your own body weight or relatively light weights. Depending on the workout, these units usually last no longer than 15 minutes - but are nevertheless very effective and above all intensive. As your circulation is really revved up, you continue to burn calories for a certain amount of time after the workout until your body has regulated itself back to its normal level - this is the so-called afterburn effect, which makes losing weight child's play.

3. weight training

Another way to reduce belly fat is weight training. The reason is simple: when you increase your muscle mass, you consume more calories. Also for beginners weight training is also ideal for beginners, as the weight is individually adapted to the training level can be adapted to your training level.

Please note: Muscle is heavier than fat. This means that your scales may not show any change even though you are losing belly fat. To determine your success in losing weight, you can measure your abdominal circumference instead.

Can belly fat be dangerous?

Yes, Fat deposits on the abdomen can be dangerous. This is because abdominal fat can accumulate under the muscles and thus accumulate around the organs. This organ fat stimulates the release of messenger substances, which can increase and negatively affect blood pressure and blood lipid levels. This increases the risk of cardiovascular disease and diabetes. Losing weight on the stomach is therefore not only a good idea to achieve a flat stomach, but also to promote your health.

How much belly fat is too much?

You should know one thing: Even slim people can have too much belly fat. The easiest way to find out as part of a blood test to check blood lipid levels. For even more certainty, you should have a comprehensive health check should be done. The abdominal girth can also give an indication of too much abdominal fatThis should be less than 80 cm for women and less than 94 cm for men.

How can I measure my waist circumference correctly?

To measure your waist circumference correctly, you should note the following:

Clear your upper body & stand upright
Run the measuring tape once around your body in a straight line between the lower ribcage and the belly button
Always measure at the same time for comparable results

Why does fat like to accumulate on the stomach?

Where fat is deposited in the body, depends on several factors. One of the biggest influencing factors is clearly the genetic predisposition. But also lack of exercise, unhealthy diet with too many calories, carbohydrates, sugar and fat and diseases such as an underactive thyroid affect whether fat is deposited on the stomach.

Low Carb High Protein Mango Chickpea Tacos

Herzhafte Quark-Speck-Muffins mit Gouda

Brezelpizza mit Weißwurst, Käse & süßem Senf + Radieschensalat mit Senf-Vinaigrette

Note: We continuously improve our products to offer you the best possible quality. Some details may have changed since this article was published. You can always find our current products in the shop.

Eine lächelnde Frau mit braunen, zusammengebundenen Haaren in einem weißen Kittel hält eine Flasche Saft von LiveFresh in der einen Hand und ein Buch mit der Aufschrift "FOOD KUR" in der anderen Hand. Im Hintergrund stehen Pflanzen auf Holzpaletten vor einer grauen Wand.

Dr. Ulrike Fischer

Nutritionist

Developed on a scientific basis by Dr. Ulrike Fischer, who holds a doctorate in nutritional science.