Ways to lose stubborn belly fat

This will really get your heart rate up and burn the fat. HIIT basically means that you go all out for a short burst, followed by a lower-intensity exercise or rest — and then repeat. This form of training is good for people with very busy lifestyles as they can get similar health benefits in a shorter duration of time.

A few small changes in your lifestyle can make a big difference and reduce your waist circumference. So, reduce your portion sizes, cut out sweet treats and alcohol, meet recommended guidelines for exercise, and increase your intake of fruit and veg. In addition, strength training exercises are recommended at least twice a week. Even healthy people become unwell sometimes. Health insurance can help you get prompt access to the treatment and support you need to help you get back on the road to recovery.

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1. Eat more protein

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Maya Aboukhater. Is putting on weight just part of getting older? So how do I reduce my belly fat? Make sure you eat a balanced diet. Try to eat at least five portions of fruit and veg each day, and include higher-fibre starchy foods in meals. Have some reduced-fat diary or soya drinks fortified in calcium.

Eat more beans, pulses, fish and eggs. Eat small amounts of unsaturated oil. Drink six to eight glasses of water each day. In fact, it might be one of the more effective methods. In one study , researchers followed a group of women who lifted weights three times a week for 16 weeks.

At the end of that time, the women significantly decreased abdominal fat along with overall body fat and increased strength and muscle as well. If you aren't lifting weights now, there's no better time to start. Start with a beginner strength workout , work your way up to an intermediate program , and possibly even advanced supersets as you progress further. Consider the first 6 weeks of strength training the time when you adjust to your new exercise regimen. That includes everything from learning how to maintain proper form to conditioning your muscles. There's no doubt that any amount of exercise is good for you, but the more you do, the more belly fat you can lose.

In one study , researchers measured abdominal fat in people who did different amounts of exercise. The group who worked out the most about minutes a week and at the highest intensity 80 percent to 95 percent of max heart rate lost the most abdominal fat. However, many people struggle to get even the minimum amount of exercise suggested by experts about 30 minutes of moderate activity a day.

In addition, not everyone is equipped, either physically or mentally, for intense, high-impact exercise. If you want to reduce belly fat, but you're not ready for hours of intense exercise, start where you are and build from there. It takes time to build the strength, conditioning, and endurance to handle high-intensity exercise. Start with what you can do and add more as you can. In one study , researchers compared interval workouts with steady-state exercise and found that exercisers lost more abdominal fat when doing interval training.

That doesn't mean that steady-state exercise isn't important or that you have to do interval training all the time. However, adding intervals to your routine will not only give you better results but help you push your limits and keep your workouts a little more exciting. Try these ideas for adding intervals to your routine:.

As you build endurance and strength, you may be able to add more interval training to your workout routine. Since cardio exercises and strength training can help, it makes sense that including both in your weekly routine would reduce belly fat even more. There are a variety of ways to set up a cardio and strength routine, including:.

When setting up your routine, you may need to experiment to find a schedule that works for you. Just remember, you don't want to work the same muscles two days in a row, although you can do cardio on consecutive days. A sample routine may look like this:. Ab exercises may be the least important thing you do to lose weight from your midsection, although strengthening your abs is just as important as working on the other muscles in your body. The key to losing belly fat, however, is more about creating a calorie deficit.

Overall, your body will lose weight in the belly area and elsewhere when you consume fewer calories than you burn through energy expenditure—daily activities including exercise and non-exercise movement. When you do work your abs, treat them like any other muscle group. Don't forget, some whole-body exercises work your abs while targeting other muscles, which saves time and makes your workouts more functional.

Whole grains are a great source of fiber and are proven to help reduce the risk of cardiovascular disease.

What makes them even better is they may actually help reduce fat around the belly. In one study , researchers followed a group of obese men and women. The men and women were randomly assigned to two groups: One group was told to get all of their grain servings from whole grains , and the other to avoid whole-grain foods. The whole-grain group lost more body fat around the abs than the other group.

Not in that cat? Let's talk about what steps you should take to improve your composition but most importantly, your health. And we don't want that, do we?

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Well, when in 'flight or flight' mode, the body releases glucose energy into the blood to prepare you for a difficult situation, explains Catherine Rabess , dietitian and NHS dietetic manager. This could be in the form of sugary cravings. It's completely normal. Often, this kind of stress is associated with unhealthy habits like emotional eating, not getting enough sleep, skipping meals, eating quick and accessible fast food and exercising less, she adds — all of which can lead to unhealthy weight gain.

Add a global pandemic to the mix, and you'll undestand why this might be a period of time where you do find it harder to lose body fat. This isn't something to beat yourself up over. It just means you may need to be more vigilant about managing your stress as much as you can by controlling what's controllable — sleep, nutrition etc.

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Try these tricks for combating stress symptoms , too. Yes, it can help combat under eye bags but, according to the University of Leeds, adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist. Indeed, findings presented at the European Society of Endocrinology annual meeting, revealed that, in women, both total and abdominal fat were associated with lower levels of vitamin D.

In addition to sunlight, vitamin D can be obtained from food and supplements. Make sure you're using your once-a-day outdoor exercise allowance. If you're not sure how to make the most of it here are our suggestions to get you started:. Still want numbers? Invest in a set of smart scales but only weigh yourself once a week.

Any excess is then stored in fat cells around the body — typically being those of the belly.