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In this way you can gradually bring more movement into your everyday life. And the lighter you get, the more fun you'll have with it.

Start at home first

Gyms are great. There are the latest devices with which you can do cardio training and train all muscle groups. You can do sports in any weather and take a shower and change clothes on the spot. There are well-trained staff who can answer all your questions and help you with the right training. You have a wide choice of courses where you can do sports to music in a group. And you'll meet people who also like to train. So there's a lot to be said for a gym.

However, fitness studios also offer great frustration potential for sports beginners and beginners. Because that's where a lot of people who've gone further than you train. If you just start and compare yourself with them, you will sometimes emerge as a loser. And then when you stay home, you feel twice as bad because you spent a lot of money. This will spoil your enjoyment of the sport even more.

So before you sign up for a studio, you should start exercising at home. Because there are many ways to train without becoming a member of a studio. You already learned how to get more exercise into your everyday life in the last chapter.

In addition, you can train at home as follows:

- Gymnastics: A few exercises (push-ups, sit-ups) you certainly still know from school times, and with a few minutes a day you already have a good introduction to training.

- Yoga: There are many instructional videos on the Internet that make it easy for you to do yoga at home.

- Dancing: A little music and you can whirl through the room to the beat. This not only burns many calories, but is also fun and in a good mood.

- Equipment: You should only buy training equipment (treadmill, stepper, home trainer, rowing machine etc.) if you are sure that you are using it. But if you like to train with a certain device, the purchase can be worthwhile. Because you save a lot of time on your way to the gym, you can train at any time of the day or night, and if you use it long enough, you'll be able to recover your initial costs at some point.

Of course, you can also train outdoors, for example while walking, running or cycling. Also a visit to the swimming pool will bring you a lot for the fight against your belly fat.

Every step counts

The easiest way to move more is to walk more. That sounds banal, but it is frightening how little some people move on foot. It is so easy to get into the car quickly or take the train, although you could also walk the same way comfortably. And often the argument (to oneself) for convenience is used to save time.

Yeah, you can get to work or friends faster in a car than on foot. But you don't "save" the time to do something great with it afterwards. Rather, you plan less time for the journey from the outset and are still just as stressed - no matter whether you take the car or walk.

In addition to the movement, the fact that you can concentrate completely on yourself also speaks for walking. In the first chapter you read that stress also causes you to gain weight. And through "pauses for thought", which automatically arise when you walk somewhere, you prevent this.

Meanwhile every mobile phone has a built-in pedometer or you can download a corresponding app. There are also very cheap pedometers that look like wristwatches. This allows you to measure exactly how many steps you take each day. And then slowly improve.

Try to walk at least 10,000 steps a day. That works a lot, but it's not if you really consider all the steps you take during the day. In the office, for example, you can visit your colleague instead of calling him (but be careful not to get on his nerves or keep him away from work). Or during the break, make a small march around the block.

If you're really walking very little so far, start with a lower value. For example, start with 5,000 steps a day, but try to increase by 200 steps every day. Then, after less than a month, you have reached your goal of walking 10,000 steps every day.

Your new best friends

There are foods you shouldn't eat if you want to lose belly fat. In the chapter on eating habits you got to know them. But there's also food that helps you get rid of fat. The composition of these foods stimulates the metabolism, fills you up for a long time and makes you lose weight faster. So you can eat the following foods with a clear conscience.

Avocado

Avocados aren't so popular for nothing. They are rich in vitamins and healthy fats and help you to be healthy and full. The linoleic acid (an unsaturated fatty acid) present in the avocado actively stimulates fat burning in the liver. Unfortunately, the avocado itself has relatively many calories, so it is best to combine it with low-fat foods.

Examples of ways you can prepare avocados are:

- in smoothie

- in a salad

- on toast (very tasty with hummus, salt and pepper)

- or simply for spooning

There are no limits to your imagination with avocados.

Broccoli

Broccoli is not only readily available almost all year round, it also helps to get rid of abdominal fat. The many vitamins and minerals in broccoli help the body to break down your fat. Broccoli has very few calories, so you don't have to watch how much of it you eat. The many dietary fibres ensure that you feel full for a long time. Broccoli is even said to help with cancer screening.

You can cook broccoli well and serve it with sauce. But you should be careful that the sauce does not destroy everything because it has too many calories. You can also prepare a vegetable casserole with wholemeal noodles or rice from it. By the way, you don't have to throw away the stalk of the broccoli, but you can cook it excellently and puree it to a soup.

Salad

Salad is always a good tip when it comes to losing weight. It is versatile, tasty and most ingredients have virtually no calories at all. Salad with vegetables has a lot of fiber and also salad is rich in vitamins and minerals. Therefore lettuce can also actively accelerate fat burning.

If you decide to eat more salad from now on, it will definitely support your desire to get rid of your belly fat. It is especially good to eat the salad in the evening because you will automatically eat less in the evening. Lunchtime salad is of course also a good option if you don't have much time to eat. Another advantage is that you can bring it with you and have precise control over what you eat.

If you buy lettuce on the go, be careful not to use sugary or high-calorie dressings as they can ruin everything. Simply use vinegar and oil to give your salad more flavour and better absorption of the fat-soluble vitamins.

Paprika

Paprika has a particularly high vitamin C content and therefore helps your body to get rid of your fat. In addition, red peppers taste slightly sweet, which is a good reason for many vegetable muffles to get here.

Paprika tastes very good raw. You can also spice up the taste with dips made from sour cream, mustard and a little honey, for example. These vegetables are ideal for eating in the afternoon, for example, as a snack between meals. It fills you up because of the fibre and because you have to chew it well, you also get something of it for a long time.

You can also make soup from paprika, for example together with tomatoes and some coconut milk.

Grapefruit

Grapefruit are true vitamin C bombs. The sour fruits help to accelerate the burning of fat in the body and should therefore not be missing on your next shopping list.

If the fruit is too sour for you, there's a remedy. You shouldn't sprinkle sugar on it, because industrial sugar is unhealthy and it fuels insulin release - which makes you hungry and doesn't burn fat. Before you take its full effect with sugar, you'd better not eat grapefruit.