Problem zone tackling the tummy
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Belly fat is anathema to many people. The area around the abdomen is a problem zone for both men and women. Eating too much, stress, but also an imbalance in the hormones can all be causes of belly fat. How can we reduce belly fat and tackle the problem area?
Fat
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Too much energy is stored in the body as fat. If you want to lose body fat, make sure that your energy (food) intake is less than the use. If you want to burn body fat, you have to make sure that your body has a small shortage of energy. The shortage that is too small will be obtained from the excess fat. (A little short doesn't mean starving yourself, that's a big bad short!)
What do you need for it?
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Patience, Perseverance and Hard work. Fun? No! Result? Yes!
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Training
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The tummy needs to be tackled firmly: running, jogging, fast or brisk walking and cardio are best. Training abdominal muscles does not make much sense if there is a lot of belly fat. First the excess belly fat has to go, then you train the muscles.
Cardio training
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Cardio training of at least 45 minutes is required 3 times a week to tackle belly fat. Cardio is that the heart rate must be increased. An increased heart rate is not desirable for everyone, people with heart problems and other medical conditions should first consult with their doctor, sports doctor or other experts!
Good cardio workouts to tackle fat are:
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Running and jogging, Jumping rope, Dancing, Boxing, Butterfly stroke, Rowing.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Treadmill
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To use the treadmill: set it at 4 kilometers per hour and at an angle of 13 degrees. This is excellent cardio! Your heart rate is constantly increased and after 45 minutes you have burned more than 600 calories and you are soaking wet!
Abdominal muscle exercises and strength training
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Train the abdominal muscles with both muscle exercises and strength training. Use extra weight in strength training. You do these exercises every other day: the even days you do abdominal exercises and strength training and the odd days you rest your muscles.
Food
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Eating oats is famous for tackling belly fat. Replace fast carbohydrates in slow ones, so no longer white bread, but whole grain products. No white rice but brown rice. Not white pasta, but whole grain pasta. Eat more green vegetables, homemade farm vegetable soup and salads with lemon juice and olive oil but without other additives or sauces! Eat extra protein and eat more legumes, tuna and nuts. Eat more fatty fish and cut down on raw red meat. Chicken and turkey are excellent. Forget all kinds of soft drinks and energy drinks and switch to mineral water, preferably from glass bottles. Drastically reduce sugar consumption.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Stress
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Stress can be a cause of belly fat. As soon as the stress hormone, cortisol, takes over over the anti-stress hormone DHEA, the cortisol stimulates the formation of belly fat. The anti-stress hormone actually stimulates the breakdown of belly fat.
What to do?
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Stress must be dealt with! A high intake of sugar and carbohydrates must also be greatly reduced! Train short and intensive instead of a lot and long. Do relaxation exercises.
Men
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Fatter on the stomach in men can be a sign that there is too little testosterone compared to the hormone estrogen. When these two hormones are out of balance in men, two problems arise:
What to do?
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Short and powerful training instead of much and long, Reduce stress if possible, Reduce the consumption of licorice, Drastically reduce the use of alcohol, Only use olive oil and banish the margarine to the trash, Take in extra zinc and magnesium (in consultation with an expert!) Eat organic and Do relaxation exercises.
Women
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Women naturally store extra fat in typical problem areas like the abdomen, buttocks and thighs to reproduce. A woman with extra fat on the belly, buttocks and legs looks more attractive to the man. Fat will always remain on the stomach, buttocks and legs of the woman. If women have major problems burning fat around the abdomen, it may be due to an imbalance between the two hormones testosterone and estrogen. Every woman has a little bit of testosterone in the blood, but often that is just too much compared to the female hormone estrogen. Then two problems arise in women:
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
What to do?
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Live by the principle of the 3 R's: Rest, Rhythm and Regularity, Reduce stress by doing relaxation exercises and consciously focus on your breathing more often, Reduce the use of caffeine: such as coffee and cola, Eat organic and more fiber, Drink more mineral water from glass bottles, Don't eat licorice and margarine, Eat more: Brazil nuts, brown rice, whole grains, seaweed, onions, and garlic, Use more olive oil, flaxseed and avocado, No cookies, cakes, pastries or chips, Take multivitamins, antioxidants, extra zinc, magnesium, chromium and extra fish oil (always in consultation with an expert!) Eat more green vegetables and eat less sugar Train short and intensive instead of a lot and long.
Solution
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There is no simple solution to tackle belly fat. A miracle pill or miracle drug - unfortunately - does not exist either. You can only tackle belly fat by performing and applying the following 5 steps. These 5 steps performed in combination will reduce belly fat:
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
Operate
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Surgery is a drastic solution, but stubborn fat can be tackled by liposuction. A tummy tuck is only done for people who have lost a lot of belly fat and who experience the excess skin as a great nuisance. Contacting the doctor and specialist is the first step.