2+2+4 Formula: How to Lose Excess Belly Fat

Did you know that abdominal fat can be dangerous for your health? In fact, it can increase your risk of conditions like high blood pressure and type 2 diabetes. Sports scientist Dr. dr. Desphegel has developed a simple formula like yours lose belly fat they can.

This formula can help lose abdominal fat

Why is abdominal fat so dangerous?

If you want to lose belly fat, you should know: belly fat is not just belly fat. One distinguishes between subcutaneous fat and visceral fat.

Subcutaneous fat can be felt by pinching your own abdomen. Visceral fat accumulates between the internal organs. There it emits messenger substances that inflammatory reactions be able to lead Visceral abdominal fat thus increases the risk of metabolic diseases such as diabetes mellitus and cardiovascular diseases such as stroke, myocardial infarction and arteriosclerosis.

This is how the 2+2+4 formula helps to lose abdominal fat

Lose unhealthy belly fat without having to completely change your life – here’s what fitness expert Dr. dr. defrost the three point strategy has already tested it on 150 subjects. The result: After 12 weeks, the participants had lost an average of two inches in waist circumference. Respect!

lose belly fat
This formula is designed to help you lose belly fat. (Photo: otnaydur/shutterstock)

The best: The 2+2+4 rule promises only minimal effort. You only have to Take care of your diet 4 days a week and do 20 additional minutes of sport. The other days snacks are also allowed.

This distinguishes the 2+2+4 rule from crash diets, which promise a high level of weight loss in a very short time, but are then jojo effect is canceled again.

Instead, the formula is designed to stay on the ball long term. Many of the study participants followed the rule after a year and were able to maintain their weight.

How does it work:

  • In two days per week you should endurance sports do. 20 minutes is enough. You decide if you prefer to go swimming or jogging.
  • in another two days per week you should Weight training do. You can use weights, e.g. B. Use kettlebells, but also train with your own body weight.
  • in the four days Where you practice sports, you should eat a particularly healthy and balanced diet.
  • In the remaining three days you can also pamper yourself with small gifts. However, you will still lose abdominal fat, promises the expert.

What is behind the three dots?

resistance training it has a positive effect on the heart, blood vessels, and lungs and can burn calories and reduce stress.

strength training It should increase caloric metabolism, strengthen muscles and improve posture. Because the more muscle you have, the more fat you burn even when you’re resting. If you combine both sports, you also ensure that you have more variety in your training. And last but not least, the proper nutrition help lose belly fat.

food table
Fresh fruits and vegetables are the best. (Photo: Foxys_forest_manufacture, istock)

How should nutrition be on sports days?

It is best to eat two servings of fruit and between 500 and 800 grams of vegetables a day. Dietary fibers like flaxseed or buckwheat give you energy, fill you up and keep your intestines busy, while high-quality protein protects you against have food cravings. Fish, such as herring, contain omega-3 fatty acids, which help keep your heart healthy and prevent inflammation. It is better if you avoid alcohol on those days.

keep reading: Cravings? Eliminate your cravings with this 2 minute trick.

At what point is the waist circumference too large?

As the German Obesity Society warns, certain limits for waist circumference should not be exceeded. Otherwise, the risk of diseases such as diabetes and arteriosclerosis increases enormously. Exactly that means:

Waist circumference should not exceed 80 centimeters for women and 94 centimeters for men. Waist circumference, measured at the navel, should be a maximum of 88 centimeters for women and 102 centimeters for men.

The best exercises with kettlebells

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