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5 guaranteed ways to help you lose belly fat

Photo credit: Getty Images
Photo credit: Getty Images

From Prima

Belly fat can creep up on any of us at any time. One minute you can be feeling pretty pleased with your figure, and the next despairing at how to keep that persistent pouch looking trim.

While we're quite happy to let our rolls show on the beach, it's also totally okay to be Googling 'how to get rid of belly fat' if you have health concerns. Whether you've always carried weight around your stomach or it's crept on with age, it's well-known that middle-aged spread can be detrimental to your health.

But, unsurprisingly, fad diets won't be the answer you've been looking for – at least not in the long term.

What causes belly fat?

One of the most common causes is simply eating too much. But this can be done without realising – since it's also about how many calories we burn. In order to maintain a healthy weight, we need to burn as many calories as we eat. However, if you're mostly sedentary, burning those calories can be a struggle.

A slowing metabolism may also be contributing – particularly if the weight has crept on with age. However, if it's always been a problem, weight around your tummy may be hereditary.

Prima spoke with Dr Aishah Muhammad, medical doctor, personal trainer and weight loss coach, who shared five ways to lose the belly fat in a healthy way – and keep it off.

"When trying to lose weight around your stomach, it's important to keep in mind that you can't choose where you lose weight," she explained. "The same as we can't pick where we put on the weight, there isn't a magic wand that will only lead to weight loss around the mid region.

"That being said, there are some great tips you can put into place to help you lose overall body fat which in turn should help you develop a flatter stomach if that is your goal."

1. Look at your diet

"It's important to eliminate overeating on junk foods, takeaways and high sugary foods," said Dr Aishah. "These are often high in calorie and don't always leave you feeling full. This means you are then more likely to eat again quite quickly, leading to overall increase in calories per day. Replace these foods with healthier options."

What foods help burn belly fat?

We all know we need to eat more greens and less cake, but actually putting it into practise can be easier said than done. The best way to make sure you stick to a diet? Make it a lifestyle change, instead. Swap your sugary treats for healthy alternatives, eat plenty of fibre and – of course – drink more water.

Photo credit: Getty
Photo credit: Getty

2. Focus on your exercise

No matter how much you might try to avoid it, exercise is necessary to keep you healthy.

"Developing strength and muscle can help you with your weight loss," Dr Aishah said. "The more muscle you have, the more calories you will burn at rest over time."

However, it's not all about doing sit-ups. "Focusing on core exercises alone won't help you lose weight so its important to do workouts that involve all muscles."

What is the best exercise for losing belly fat?

The NHS recommends that adults aged between 19-64 get 150 minutes of weekly physical activity - you can start slowly, by going on long walks, and build up to cardio exercises by swimming and jogging. Strength exercises that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) are particularly effective at generating results.

3. Walk more

And the best way to start? With a weekend walk.

"Walking is a free form of exercise and something we can easily mould into your life," explained Dr Aishah. "Try to get more steps in by taking the stairs rather than lifts, getting off public transport a stop early to walk the remaining distance, parking your car further away from your destination so you have to walk for 5-10 minutes or maybe even arranging a 'walking date' with a friend or loved one when you are due a catch up.

"The benefits of walking are so vast, including weight loss, increased energy levels and an improvement in mood."

4. Eat more vegetables

"We underestimate the effect of vegetables in our diet," Dr Aishah said. "Many, like broccoli, are low in calorie but high in fibre. Fibre helps you to feel fuller for longer, making you less likely to pick and snack on junk food between meals.

"Fibre can also be found in oats, lentils and legumes, almonds and chia seeds."

An easy way to introduce more fibre into your diet is to ensure that your plate always contains some form of vegetable. Switch to brown bread and pasta and snack on nuts and seeds.

5. Increase your protein intake

"Protein also gives you a feeling of satiety, i.e. feeling fuller," Dr Aishah explained. "The digestion and breakdown of protein from your meals require a higher number of calories than other food groups. This means not only will you reduce the likelihood of overeating on snacks throughout the day, you are also 'burning' more calories simply through the process of digesting the protein you have eaten.

"Good protein sources include: fish, chicken, eggs, lentils and legumes."

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