How to get rid of stubborn belly fat

According to a recent survey conducted by Kayla Itsines, 80% of women listed their abs as the body part they’re most insecure about and the one they want to focus the most on improving.

Belly fat is more than just an aesthetic issue, belly fat is linked to health issues as well. Belly fat is known as visceral fat and it surrounds your organs which can lead to health problems like diabetes, heart disease, insulin resistance and some cancers.

Getting rid of belly fat requires a combination of exercise and nutrition, below are 5 things you can do to get rid of that stubborn belly fat.

1. Cardio

Aerobic exercises are a very effective way of getting rid of belly fat. Running, Walking, Swimming, Cycling and Rowing are all great ways of reducing belly fat. For a more effective cardio workout vary between hard effort and recovery ie. Sprint for 1 minute, walk for 30 seconds.

2. Eat enough Fibre

Our bodies need fibre for regular moving digestive systems; but it can also help reduce belly fat. In addition, fibre also helps reduce bloat which may make your belly not only look bigger but feel uncomfortable too.

3. Lift Heavier Weights

If you’re only doing body weight exercises, add some weights for greater resistance. If you’re already using weights, increase them. Alongside more weights, decrease the rest period between reps. This increases the afterburn effect, which is how long after you’ve completed exercise your body continues to burn fat. Better fat burn means less belly fat.

4. Eat protein

Protein does two things when it comes to helping get rid of belly fat. Firstly, protein is filling which means you get full after fewer calories and stay fuller for longer. Secondly, protein can protect you against insulin resistance which leads to belly fat.

5. Sleep More

The easiest thing to do is make sure you get enough sleep, which for most people is between 7-9 hours a night. Having fewer than 5 hours of sleep per night is linked to visceral fat. Not to mention when you are tired you are more likely to opt for unhealthy foods and skip exercise.