Tod durch Bauchfett? Richtiges Ernährungsmuster & TOP Tipps für einen gesunden flachen Bauch!

Do you belong to the world's 2.6 billion people affected? Belly fat can make an early death cheaper. And that's not a harmless cuddly toy. Every second German citizen is overweight. In other words, around 50% of the people in Germany weigh way too much. That's almost 42 million. 42 million. No one can really imagine the number. And most of them feel the fat pads on their hips and butt as a defect. That's bad enough. Much, much more dangerous, however, is a fat belly. That's nothing more than a harmless cuddly toy. But it has a huge impact on many other diseases that can lead to an early death in the worst case. Belly fat has a very strong impact on our health. It has to be said that way. And now we're going to explain which dangers lurk behind fat bellies and how you can deal with them with the right nutrition patterns and a few more tricks from me. Hello, my name is Dr. Tobias Weigel. With my YouTube channel, I would like to make a contribution to clarify medically understandable and correct about diseases, causes of these diseases and also topics such as movement, sport and nutrition. Because these things are very closely related. And if you don't want to miss anything, feel free to subscribe to my channel now. Yes, quite honestly, the belly fat is unfortunately the worst belly fat we can have. And that's why a saying like this beer really shaped this belly. Crap! It's not about any beauty ideals, about being slim or about a six-pack, but simply about your health. And right from there, here in the belly, many bad hormones come from there. The strong influence has on diabetes, high blood pressure and many other diseases. And, that's very important right now, like a vicious circle, especially the belly fat strongly influences your feeling of hunger, your feeling of satiety and also increases the chances of high blood pressure attacks. The good thing about it is, and you can also say that, that in most cases you really have it in your own hands to get rid of the excess fat. How you can do that, I'll explain in a moment. But we should first understand why this beer belly is such a big risk. And before we go any further, good health and a strong immune system are two important things we should pay attention to. Belly fat down, protective shield up, get rid of the viruses. And exactly the same should also be true for our security on the Internet. And this is where today's sponsor of the video comes into play, namely NordVPN. The tool encrypts the Internet connection and changes the IP address for more security and privacy in the network. And in addition, you can very easily relocate to a virtual location by connecting to a server in another country, for example. The integrated threat protection of NordVPN protects you from fraud software, trackers, annoying advertising. Just open NordVPN, click on threat protection and activate the web protection and you'll be safer surfing. That's exactly how I do it. And NordVPN offers bundles for even more all-round security, more apps like the practical, NordPass and the secure cloud storage NordLocker. At nordvpn.com slash drweigel you get four extra months for all this with the two-year package. There is also a 30-day money-back guarantee and you support our work at Dr. Weigel for even more serious medical information. That's why too much belly fat is dangerous. Belly fat consists of subcutaneous fat and visceral fat. Our belly size increases mainly because of the visceral fat. That's why it's often used as a synonym. Don't be surprised, I'll do the same now. This visceral fat is one of the most important villains behind many diseases like diabetes, high blood pressure, atherosclerosis, but also strokes, dementia. This is also emphasized by this study. You should remember the more visceral fat there is, the more certain substances are formed, bad substances. The higher the risk for diseases. I'll tell you something about that in a moment, why these substances are especially problematic. But be careful, the topic is not only important for overweight people. Even people who are externally thin can have too much visceral fat. Because the visceral fat is stored between the organs. So it's not just about this beer belly, but also if you are thin. Most of the time, a lot of visceral fat is also visible. But that doesn't have to be the case. The keyword is also skinny fat. And why is this fat so dangerous right now? That's because visceral fat is very metabolic. It contains more than 200 substances. I'll show you a selection of substances here. It is our largest gland organ of the body. And the more visceral fat we have, the larger this gland organ becomes. Most likely this has something to do with evolution, as is often the case. And it should provide energy quickly in case of food shortage. That's the idea behind it, and it's not that bad. Possibly it also has a function for our immune system against diseases. Sounds good at first, but why is visceral fat so bad? The main cause is probably the high hormonal activity of visceral fat cells. Providing energy quickly was good in the past, thousands of years ago. But now this visceral fat, this belly fat, is practically useless. We don't have the same problems as a thousand years ago, at least not in countries like Germany. Some of the hormones that release belly fat are those that affect blood pressure. That's why there's a risk of increased blood pressure. The release of the hormone influences insulin. That's why there's a risk of diabetes and can trigger inflammation, autoimmune diseases, etc., as this study shows. By the way, you should pay attention to good fats, i.e. unsaturated fat acids. They can reduce the disadvantages of good fats. Sounds contradictory, but no, good fats help against a lot of belly fat. There are more about the different fats in this video. The more visceral fat is present, the more certain substances are formed. An excess of these substances can have a negative effect. That's the key message and you should know it. This is a possible explanation why belly fat diseases are so common. If someone has a big belly, this person is healthy. You've probably never seen such blood values before. A life-threatening heart attack can be the result and the probability is very high. Besides, visceral fat also sends stress-related signals. For example, stress hormone cortisol, catecholamine, adrenaline, noradrenaline, which regulate the fat build-up, are released. There are also so-called neutral fats, i.e. triglycerides. These triglycerides are directly directed into the liver, resulting in fatty liver at some point. The triglycerides can also cause insulin sensitivity through the deposit of fat into the muscles. This means that over time a so-called insulin resistance develops. Again, a consequence of a lot of visceral fat. Fat loss is therefore a concern. This leads us to the next point. When do we have too much belly fat? This is probably the most important question for you. When do I have too much belly fat? Again, slim skinny fat can also have a lot of visceral fat. So you shouldn't forget that. When do we have too much belly fat? Three measuring sizes are important. First, the circumference of the thighs. Second, BMI. Third, the body fat percentage. The fatter you are, or the more belly fat you have, the more you should orientate yourself to the BMI. If your goal should be a six-pack, then the body fat percentage plays an even greater role. But more on that later. As a measure for visceral fat, the waist circumference is especially useful. This is quite specific and is measured in the middle between the lower ribs and the upper edge of the hip bone. In men, the waist circumference from 80 cm is an increased risk for cardiovascular diseases such as heart attacks, stroke, type 2 diabetes, etc. In men, the waist circumference from 94 cm is an increased risk for cardiovascular diseases such as heart attacks, stroke, type 2 diabetes, etc. These are typical industrial diseases and the typical reasons for heart attacks, stroke, etc. that many of us die from nowadays. But not because of the presence of belly fat, for example, if you have a lot of muscle mass. Because even people with normal weight or normal BMI can be affected by visceral fat deficiency. I just said that. This is very often forgotten and you hear I don't weigh that much. This is true and important, but the number on the scale is not everything. It depends on where the fat is. You should then fight against belly fat. Thick, flabby belly but thin legs. Belly fat away, easy. The good thing about belly fat is that we can get rid of it relatively quickly. That's great news because it's so metabolism-active. The body builds up this fat first when it needs energy. But attention! This does not mean that you can deliberately train belly fat. There are no special exercises against belly fat. Through physical activity a man can lose 80-120 grams of visceral fat per week. This is doable. This corresponds to about 1 cm less belly circumference. And every centimeter, every kilogram counts, if you lose 5 kg, your risk of diabetes decreases by about 50-60%. The risk of cardiovascular disease decreases by about 30%. So a third. And you should always keep that in mind. Every little bit helps. And you may already guess it. There are two pillars for less belly fat. More movement and better nutrition. You should now include many nutrients in your diet. Keyword protein-rich, high-carbohydrate. So put on a protein-rich diet. Especially food that has a lot of protein. Rank about 1.4-1.5-1.6 maximum up to 2 grams per kilogram body weight of protein per day. Proteins saturate for a long time and provide the muscles for a good body formation. And good body formation means high muscles, more muscles, less fat. Because in order to lose fat, we have to eat so much that we consume more energy than we add to the body from the outside. So here it also comes down to a calorie-poor diet pattern. And we should aim for a calorie deficit of about 500 kilocalories per day. No more finger away from crash diets. Why? Because they don't work. Keyword yo-yo effect. In terms of diet patterns, it's about sustainable weight loss. That's important. And that's exactly what our muscles support us with. Why is that? Our body can no longer afford energy deficiency. And that's why we lose muscle mass in the phase where we want to lose belly fat. Protein, regular training protects us from that. We want to lose fat, belly fat, but not have less muscles. That's important. And so the second component besides nutrition is training. There are two types of training for you. First, endurance training. Second, muscle build-up, HIIT training. Especially the core musculature, especially the belly and back musculature, is important. It is also important to emphasize that whether you see your belly musculature has nothing to do with the training. Whether you do a lot of crunches, for example, is more secondary, especially with your body fat percentage. Belly muscles also have untrained muscles. The less belly fat, the higher the probability to see the muscles. In other words, you can do a lot of belly exercises and have really nice belly muscles, but as long as there is fat on it, you can't see it. In general, and that is also important to me, and the reason why I recommend strength training, the more musculature we have, the higher the basic income, the less fat. That's a very simple calculation. So protein and regular training are crucial. Endurance training, strength training. So training from belly fat is not possible. I want to emphasize that again because you can find it so often on the Internet. We only lose body fat overall. But belly fat is lost relatively quickly because it is so metabolism-active. Tips against belly fat. And now my tips for you specifically. Tip 1 is hopefully not a surprise. You should avoid soft drinks, all this sweet nonsense and alcohol. It all has a lot of calories . As soon as we provide the energy sources that are easily available in sweet drinks or alcohol for our body, your body stops building up fat immediately because it is much more time-consuming to build up this fat and tap our emergency reserves. On the contrary, even excess calories just from alcohol, just from this sweet nonsense are then converted into new fat reserves and stored for bad times. Keyword beer belly. Another aspect. The removal of alcohol has a high priority for our body because the body recognizes alcohol as poison. Alcohol is poison. While the poison from the liver is removed as quickly as possible, but the fat storage increases in addition. The liver is busy with the removal of alcohol and stores fat in time. What's more, we drink alcohol mainly in the evening and thus destroy the most important interval of fat burning, namely the night itself. While fat is usually burned at night, our body now has to remove the alcohol and deal with it. And as if that wasn't enough, another problem that also occurs predominantly after alcohol consumption. As this study shows, we tend to drink alcohol at the buffet. The feeling of hunger is awakened. Unfortunately, it still doesn't stop with the bad news about alcohol. Normally, calorie-dense foods like alcohol should suppress our appetite for a while. This is what calorie-dense foods normally do. Alcohol, however, does the exact opposite, because it activates so-called AGRP neurons, which are actually only activated when we are thirsty. The result is, of course, that we end up at the buffet. You've had a nice drink and now you want to go for a kebab at the end. Tip number two. In addition to proteins, carbohydrates are also important. These are also true fillers. This is mainly due to the fact that they contain many fibers and therefore have to be chewed to get rid of belly fat. In addition, the fibers in the stomach and in the intestine also take water, which increases the volume of the food. This also increases the feeling of satiety. On top of that, carbohydrates also have few calories, only about two calories per gram. And again, very important to lose weight is always a calorie deficit. The German Society for Nutrition therefore recommends taking 30 grams of carbohydrates a day. My tip is to take as much as possible for breakfast in the morning. Tip number three. Avoid sugar and fatty snacks. Not just the sweet junk, but between snacks, cake, chocolate bar, chips, etc. Especially these snacks are good for building fat. Instead, try to replace the chocolate bar with fruit or vegetable snacks. Keyword healthy snacks. And yes, nuts are fatty, but they satiate well and are rich in protein. But they are also healthy. And keyword omega-3 fatty acids. They help as a counterweight to the bad hormones as I said before, these inflammatory hormones from building fat. Also tip number four is hopefully not a secret tip anymore. I often say that you should focus on the right carbohydrates. Why is that? The more complex a carbohydrate is, i.e. long-chain a carbohydrate, the easier it is to get the sugar molecules into the bloodstream. Simplified carbohydrates quickly get the molecules into the blood. This allows the blood sugar level to rise quickly but also to drop quickly. This is a bad result. The feared hot hunger. What does hot hunger lead to? That we eat donuts, that we eat sweets. Our bodies are only available little by little. Our blood sugar curve remains flat, remains relatively constant. My tip to remember is to do without everything that is available at the train station bakery. Simple rolls, donuts, all that. And tip number five is to exercise regularly, several times a week. It is important to exercise often but not for too long. For example cycling, walking, swimming. That you are at a pleasant level of stress. You should take every chance to incorporate movement into your everyday life. I always say that in my videos. Climbing stairs instead of driving, riding a bike to work instead of with the car and so on. And so you can do it despite work and family. That is ultimately an excuse. You can do it with alternative things. A fitness watch that counts the steps and motivates you. Find it out for yourself. There are now many ways to achieve step goals. One says roughly 10,000 steps a day. That's just an orientation. If you have any tips how to effectively fight your fat, especially belly fat, please write it in the comments. Let's talk about it. Thank you and stay loyal to me.