So you have been dieting for a while, counting those calories and getting regular exercise, yet despite your efforts you are still struggling to shift that stubborn belly fat. So what can you do?
Well, read on as below you will find some methods that are proven to produce results.
#1: Don’t stop moving
It will probably come as no surprise to learn that exercise is going to help burn belly fat, but the truth is that you are probably not doing enough of it.
A study has shown that to burn off stubborn belly fat you will need to jog the equivalent of 12 miles weekly.
Of course you wont actually have to run this amount in one go, but chances are what you are currently doing is not enough if you are not seeing results.
#2: Eat more protein
A diet rich in protein has been shown to be more effective for removing belly fat.
One particular study showed that a diet consisting of 30% protein, 40% carbs and 30% fat was more effective than a diet with 16% protein, 55% carbs and 26% fat.
There are various reasons why you need protein in your diet.
To start it is hard to digest so will need extra calories burnt to break it down. It will also stay in your system longer so will help keep you feeling fuller for longer.
If you workout regularly then protein is essential for repairing damaged muscle fibres.
Finally, as we age we all start to produce more insulin, which can also cause you to store more fat.
Protein can help to protect against this insulin resistance so fat storage will not become as much of an issue.
#3: Eat some more polyunsaturates
Polyunsaturated fat is a better choice than saturated fat unsurprisingly, with a Swedish study showing that those who ate a diet with consisting of saturated fats gaining more weight than those who ate polyunsaturates.
You can find polyunsaturated fats in the following foods:
#4: Add some vinegar
Next time you make yourself a salad, add a little vinegar to it as it may help burn off some of that stubborn belly fat.
Researchers in Japan found that consuming a tablespoon of vinegar daily could help reduce belly fat and visceral fat, which is the fat that surrounds your organs.
The researchers believe that the acetic acid found in the vinegar helps to burn the fat.
#5: Try a little yoga
If you suffer from stress then yoga could help to relieve it.
This is important as stress can lead to an increase in the amount of cortisol produced by your body, which is linked to excess belly fat.
#6: Get some sleep
A lack of sleep can also result in excess cortisol being produced so it is recommended that you get at least 7 hours per night.
Failure to get at least the recommended amount can also affect other hormones that control your appetite too, which can lead to increased food cravings.
#7: But not too much sleep
While getting at least 7 hours sleep is good for reducing belly fat, sleeping in may have the opposite effect.
Researchers at Brigham Young University found that those who did not have a regular sleep pattern had higher levels of body fat. Likely caused by your body producing excess amounts of cortisol.
#8: Drink green tea
If you are thirsty then you cant go far wrong with green tea.
Green tea contains catechins that have been shown in studies to be able to reduce belly fat.
#9: Get more fibre in your diet
Fibre can help to fill you up, but it is the insoluble fibre you will find in foods such as apples, green peas and pinto beans that will be of most benefit to your belly fat removal.
Research has shown that by increasing your intake of soluble fibre you can reduce both belly fat and visceral fat.