The A and O for a healthy heart, reduction of the abdominal circumference
The number of studies documenting even a moderate weight loss than profit to health, is unmanageable. Already a lowering of the weight by 5 – 10% and reduced abdominal circumference of the Inner abdominal fat by about 30% melting. The heart is happy: even the biggest adversaries – high blood pressure and unfavorable Blood lipid levels are positively influenced. The flow properties of the blood improve, the atherosclerosis – and risk of heart attack drops.
Every centimeter counts
There are many ways to begin with Slimming. Necessary long-term Motivation and the willingness for a permanent adaptation of the way of life, based on scientific evidence. The higher the initial weight or the abdominal circumference, the clearer should the goal be defined. However, it must be realistic and achievable. A long-term weight loss of 5 – 10% is a success! Generally, however, applies to diseases because of the importance of heart-vascular: abdominal way is best.
The principle is simple
- Aware of eat and enjoy
- Increased regular physical activity
- Behavior change permanently
Eat what your heart desires
The secret to the food is varied. Who wants to eat a balanced diet, should give also an Overview of how many calories, how much cholesterol, which Fat and what are the other ingredients used in the foods. In the case of a “Mediterranean-full” Nahrungsmix there is no Ge or bans, but only recommendations. The “Mediterranean-full” kitchen is characterized by plants stressed and high-quality food.
- Vegetables (fresh or frozen), salad and fruit (fresh) make up a large proportion of what comes on the table every day.
- Daily milk, yogurt and cheese (low-fat) are served, fish and poultry several times a week, red meat (preferably low fat) only 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. As a ideal, if nearly half of the dietary fat consists of monounsaturated fatty acids, a quarter of polyunsaturated fatty acids and not more than a quarter of saturated fatty acids. The cholesterol intake should not exceed 200 mg/day.
- “High-quality” carbohydrates are consumed in the Form of whole-grain products (e.g. bread, rice, pasta), legumes and potatoes.
- Also, alcohol is allowed, but in moderation, if no liver damage or high triglyceride levels.
- For all other drinks: at Least two liters of sugar-free, low-calorie liquid per day.
- On Snacks with added sugar and salt (Chips & peanuts) the best.
Such meal plan is the best example of this that diet and pleasure can go hand in hand with great health value. The fiber and complex carbohydrates, antioxidants and phytochemicals have strong protective effects for the heart, circulation and metabolism.
Optimal fat loss through exercise
A kilogram of fat tissue, you need to save about 7000 kilocalories. The effort for beginners is considerable. A minimum of 2500 kilo calories must be consumed per week in addition to reduce in a measurable weight. This means a minimum of five hours of additional movement. In order to keep to a weight loss the weight, about 1500 kilo calories, or just under three hours of physical activity per week is necessary.
It is crucial, however, that due to the steady movement almost exclusively of body fat and, in particular, the Internal belly fat is reduced. To Remove all endurance types of motion are useful, as they stimulate the metabolism and the body’s functions to strongly accelerate. The fat burning starts after about 15 minutes, and for a while (“after-burn effect continues after the Training”). In the right mood, she comes out to approximately 45 minutes.
Especially effective to lose weight, you can Swim, therefore, with a day a good hour, Gymnastics, Walking, Running, Hiking, Dancing, Cycling or golfing, of course with rest breaks. Who completes the endurance training one to two times per week to moderate whole body muscle training, prevents the age-related loss of muscle mass and thus receives the strength and coordination ability of the skeletal muscles.
In addition, it causes an even more sustainable “afterburn” effect, since an enlarged muscles, boosts the consumption of calories. And finally, An endurance trained heart gets more oxygen, less, but more powerful.
Body workout calls for a new, active attitude
Such a powered mobilization works holistically – on the belly, mind, and soul. However, at the beginning no one should expect too much. Only after a few months, will it pays to be consistent. Based on a new active attitude, coupled with insight and self-responsibility.