So you’ve lost a ton of weight, but you’re still struggling to lose that last stubborn belly fat? Well, you’re not alone.

Although fitness should focus on health rather than aesthetics, less belly fat can increase your healthy life while making you look fantastic. Spot reduction for fat has been proven impossible but losing weight, in general, will help drop that visceral fat which is the fat in your abdominal cavity that increases disease risk.

When dieting, it is impossible to target belly fat. However, losing weight, in general, will help you have a smaller waistline, and – it will help you get rid of dangerous visceral fat, which is a type of fat in the abdominal cavity that is difficult to see but increases the risk of disease.

Our fitness and health experts curated a list of the best weight loss tips to get rid of that stubborn belly fat!

1. Work on building muscle

Resistance training is about more than just looking muscular as it can actually help in fat loss- research done on a group with prediabetes, type 2 diabetes, and fatty liver disease suggests that resistance exercise may also help people lose belly fat. A study involving overweight teenagers revealed that the most effective way to reduce visceral fat – was to combine strength training with aerobic activity. Resistance training works because when you grow muscle, those muscles will help burn fat.

FitFeast tip: Ask for assistance from a licensed personal trainer to avoid injury when you start weightlifting.

2. Avoid foods that contain trans fat

Trans fats are produced when hydrogen is added to unsaturated fats like soybean oil and are eaten unknowingly as they are in many processed foods. However, in observational and animal research, trans fats resulted in inflammation, heart disease, insulin resistance, and belly fat growth. So watching what you eat, reading ingredient labels- and staying away from trans fats is an easy and fast way to lose weight.

3. Avoid sugary food

 The fructose in sugar, when eaten frequently, has been linked with many chronic disorders like fatty liver disease, type 2 diabetes, heart disease, and obesity. Observational studies illustrate a link between increasing belly fat and high sugar intake. So the next time you reach for a jar of refined sugar, opt for pure honey instead, ensure that you consume that in moderation as well.

4. Get plenty of quality sleep

Surprisingly enough, a lack of sleep can sabotage your weight loss efforts! Lack of sleep is associated with making poorer food selections, feeling more hungry and consuming more calories, engaging in less physical exercise, and eventually gaining weight.

FitFeast tip: If you’re struggling to lose weight, it might be time to pay attention to your sleep habits. Even though everyone’s demands are unique – the average adult needs 7-9 hours of sleep per night.

5. Do cardio exercises 

Research shows that eliminating belly fat requires a varied strategy to exercise that includes cardio for at least 1.5 hours a week, along with weight training. Cardio gives you the boost in metabolism you need while exercising and continues to work for a while after.

FitFeast Tip: We recommend incorporating higher-intensity exercise activities, like HIIT, to kickstart your fat loss. You can accomplish your weight loss goals from home by following HIIT videos available online!

6. Eat a lot of protein

There’s a reason why everyone keeps talking about protein: In addition to maintaining your energy levels, it also helps repair microscopic tears in muscles brought on by strength training.  Muscles gain strength and size, and as a result- Body fat is reduced in the process. We recommend consuming at least 70 grams of protein every day as a thumb rule.

In conclusion – people can lose belly fat by making small but significant lifestyle adjustments, such as eating a balanced diet high in lean protein, vegetables, fruit, and legumes and exercising frequently.