Belly fat is one of the most stubborn fats in our body that just doesn’t disappear easily. Not only does it affect our overall appearance, but it is also setting us up for health risk. You see, when fats in your midsection expands, they can also surround your organs which can prevent them from functioning well. this puts you at risk of dealing with serious health conditions if you don’t do something about it. Although women tend to carry more fats in their midsection as well as their hips and thighs, it doesn’t mean that men won’t be bothered by it.

There are many factors that can contribute to the appearance of belly fat, such as genetics, menopause, or even poor eating and living habits. If you are worried that your midsection is starting to protrude, talking to your doctor may help pinpoint the likely culprit. With that being said, here are a few steps on how you can deal with stubborn belly fat.

Do intense cardio workouts

Visceral fats can be removed with the help of cardio workouts such as running, swimming, biking and such. Bringing your heart rate up has been found to have positive effects on getting rid of your stubborn midsection. One study that was featured in the American Journal of Physiology showed that jogging 12 miles every week can reduce the fats in your belly better than performing resistance training.

Consider calorie deficit

It’s great that you are working out to make your belly fat disappear, but if you are not making any progress with your diet, or you are eating the same types of food at the same amount, your workout will be completely useless. If you really want to say goodbye to your midsection, you will need to be moderately aggressive with the calorie deficit. The more calories you are restricting yourself to, without becoming famished, has been found to help reduce belly fat considerably. Of course, it’s not just about restricting your calorie consumption, but also choosing the types of food that you are eating too.

Use weights

Doing cardio training is all well and good, but if you want to jumpstart your weight loss as well as get rid of the belly fat in your midsection, you will also need to incorporate weight lifting into your workout routine. One reason behind this is that lifting weights can actually increase the amount of calories that you burn even when you are done with your training. This has been proven to be effective not just in shedding pounds but also in dealing with visceral fats as well.

Choose protein

Another tip that can help you with your weight loss journey as well as with dealing fats in your midsection is that you should eat protein too. Foods that are rich in protein such as Greek yogurt, chicken, and eggs have been found to make you feel full for hours because they are slow to digest hence you won’t be feeling hungry any time soon. What’s more, protein is useful in repairing muscle tissues as well which you need after doing an intense workout. Not only will eating proteins help with muscle repair, but it also minimizes the aches and pains that you feel afterwards.

Dealing with belly fat is not easy, but this doesn’t mean that you can’t do anything about it. If you want to get rid of the stubborn visceral fat that is present in your midsection, try the tips mentioned above. You’ll find that once you get started in reducing your calorie intake and working out, you will see a significant improvement to your midsection soon.

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