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5 Tips To Reduce Stubborn Belly Fat

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Many people have a hard time reducing fat around their midsection normally due to poor dietary, lifestyle and exercise choices (yes even exercise can increase belly fat! I explain this below). Aside from aesthetics, carrying extra fat specifically around your abdomen (the nerdy term is visceral fat) is a clear sign of hormonal imbalance and is actually harmful to your health as these fat cells can actually pave the way for increased risks of diseases like diabetes, heart disease and dementia.

The two of the most common hormone imbalances responsible for that belly pooch are chronically elevated levels of insulin and cortisol. Insulin is a hormone that regulates blood sugar levels to tell us whether to store or burn fat, and cortisol is a hormone that is released when our body is under stress (it fluctuates throughout the day which is completely normal), but if either are at constantly high levels your body actually resists weight loss and what shows up is the dreaded ab flab!

So what can you do to help rebalance these hormones?

  1. Get sufficient sleep: Make it a priority to get your 7-9 hours of sleep to keep cortisol regulated.
  2. Manage stress: You can't avoid stress, but look at ways you can control it like meditation, deep belly breathing, and moderate exercise. If you drink coffee, reduce consumption as it worsens already high cortisol levels and opt for green tea instead.
  3. Don't overdo the exercise: There is a fine line between training hard and overtraining. Too much exercise can push the body’s stress response too far, actually harming your efforts in losing belly fat as over exerting your body increases cortisol production. Look to incorporate a fitness routine that includes heavy weight training, with a few high intensity exercises and yoga to keep cortisol regulated. Also rest days are crucial to help repair and restore the body so don't be afraid of a little time off if you want to see results.
  4. Avoid alcohol: Skip the 6-pack if you want that six pack 'cause it ain't called a beer belly for nothing. This includes juices and sodas. Liquid calories and refined sugar causes insulin to spike and store fat instead of use it as fuel. Instead, load up on filtered water. General guideline is to drink half your body weight in ounces of water (at least!) throughout the day to help clean out your system and increase metabolism.
  5. Upgrade your nutrition: In order to take advantage of insulin's fat burning effects, consume your starchy carbohydrates post workout and focus the rest of your meals with a quarter of your plate of lean protein, a couple tablespoons of healthy fats like nuts, seeds, avocado, and olive oil, and at least half your plate with fibrous (non-starchy) vegetables and leafy greens. Pictured below is a great example of a belly fat-burning meal.

If you've already been implementing these tips and still not seeing a reduction in belly fat, this would call for further investigation and it's best to work with a qualified health practitioner to uncover the root cause and find the solution. Book a free consultation with our in house nutritionist Maya Eid to help get you closer to your summer goals!
Pictured: Baby kale, parsley, tuna, hummus, carrots, olives, dried cranberries and pumpkin seeds. Find more meal examples and tips on Maya's Instagram Page


Oct 13, 2018
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Beau Neilson
Oct 1, 2018
Beau Neilson
Sufficient sleep is healthy that means not is sleepover and not also be less than the limited time of the sleep that science has been proved. I wake up whole day and night in the help with term paper but after the work, I sleep only the season time that will never get my belly fat.
Aug 30, 2018
The term spot reduction refers to the misinterpretation that you can lose fat in one spot by practicing that piece of your body. The facts confirm that spot-training exercises will influence you to feel the consume while muscles develop and reinforce. Be that as it may, thinks about show they won't enable you get rid of belly fat. dissertation writing help | DissertationTime
Apr 24, 2018
We all know how difficult getting rid of the belly fat can be. Achieving the wanted waistline doesn't happen overnight, even if that would be amazing. A balanced diet and a rigorous workout routine will definitely provide the wanted results. The squat technique is a good starting point, especially for beginners. Daily exercising, combined with healthy meals will work wonders on our bodies.
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