Belly fat, also known as visceral fat, is a cause for concern. Excess fat around the midsection can lead to various health issues including insulin resistance, type two diabetes, cardiovascular diseases, and certain types of cancer. The good news is, reducing belly fat is achievable through a combination of dietary changes, lifestyle modifications, and exercise routines.

In this article, we will explore five evidence-based tips on how to shed stubborn belly fat and achieve a healthier, slimmer midsection.

• Eat a Balanced Diet

A healthy diet is crucial for reducing belly fat. Focus on consuming whole, unprocessed foods like dark leafy greens (without the mayonnaise, ketchup, and unhealthy salad dressings), broccoli, green bell peppers, and carrots. Instead of store-bought salad dressing, you can choose to add avocado, eggs, or any fish of your choice. Fruits like berries, citrus fruits such as oranges (one a day), apples, mangoes, pawpaw, and bananas are also beneficial. Lean proteins such as fish, chicken, and legumes (beans) should be consumed instead of red meat and processed proteins like sausages and corned beef, which contain too much salt and other unhealthy substances. Whole grains like brown rice, whole wheat bread, and whole grain pasta can replace plain white bread and white rice, which have most nutrients stripped away due to excessive processing. Avoid or limit sugary drinks, refined carbohydrates, processed snacks, and foods high in saturated fat.

• Incorporate Core Strengthening Exercises

Strengthening your core at least three times a week can help burn belly fat and improve overall core stability. Exercises like planks (for 30-60 seconds), crunches (10-15 reps), leg raises (10-15 reps), and Russian twists (10-15 reps) are recommended. Always keep your tummy tucked in during exercise routines, and start your exercises slowly, gradually increasing intensity and duration. Pay attention to your body and stop any exercise that causes abnormal discomfort like waist pain or knee pain.

• Manage Stress

Chronic stress can increase cortisol levels, leading to belly fat storage around the midsection. Stress-reducing techniques like deep breathing and journaling for 5-10 minutes per day can be helpful. Incorporating activities that promote relaxation and reduce stress levels is essential for overall health and well-being.

• Get Enough Sleep

Poor sleep can disrupt hunger hormones, leading to overeating and weight gain. Aim for 7-8 hours of sleep per night, maintain a consistent sleep schedule, and develop a relaxing bedtime routine. Quality sleep is essential for maintaining a healthy weight and reducing belly fat.

• Try Intermittent Fasting

Fasting from time to time puts your body in a state where energy is drawn from already stored fat, gradually reducing the body's fat levels. Remember not to starve; instead, mark out times within the day when you deliberately stay away from food and consume water before your next meal. Fasting can be an effective method for reducing belly fat when done safely and correctly.

By following these strategies, you can work towards shedding stubborn belly fat and achieving a healthier, slimmer midsection. Remember that long-term commitment to healthy habits is key to success.