The belly is often the last place where fat
is lost, especially in men who are prone to store fat around their midsection
and in post-menopausal women. Stubborn belly fat will only reduce if you reduce
your total body fat. This requires a caloric deficit that's accumulated through
diet and exercise. A deficit of 500 calories a day can result in weight loss of
1 pound a week.
Cardio and Strength Training
Experts generally favor 30 to 60 minutes of moderate cardio on most days
of the week and full-body strength training on at least two days per week to
lose weight. By incorporating high-intensity intervals, or HIIT, into your
cardio routine, you have the upper hand. According to the Journal of Obesity,
HIIT is more effective in reducing belly fat than any other type of exercise.
Simply incorporate short bursts of vigorous cardio into your workout, such as
switching between a jog and a sprint.
Diet and Stress
Eating
smaller portions and making low-calorie food choices can reduce your caloric
intake and contribute to weight loss. For nutrients, turn to fiber-rich whole
grains, fat-free or low-fat dairy, vegetables, lean protein and fruits. Limit
sugar and salt, and use unsaturated fats rather than Trans and saturated fats.
Also, manage stress in your life, as high stress levels trigger the release of
cortisol in your body. Experts at the University of New Mexico state that this
stress hormone can relocate fat to your stomach and trigger hard-to-control
cravings for weight-loss-sabotaging foods.
