10 ways to blast belly fat

Getting a flat tum is on top of everyone’s wish list but it’s also important for good health. Try these easy 10 ways to blast belly fat

1. Do interval training
Gone are the days of 45-minute runs, steady-state cardio training has been replaced by intervals when it comes to getting the most out of your cardio sessions. By adding short intense sprints to your cardio workouts you’ll fast-track your fat loss and even boost the rate at which you burn fat after your workout. Try a 10-minute session on a treadmill: 30 seconds’ at 90% effort, followed by 30 seconds’ at 50% effort. Repeat x 10. Simples.

2. Don’t just do crunches
It’s impossible to see your flat tummy if it’s covered in a little bit of pudge, so be sure to do full-body, compound moves as these boost your fat loss from all over your body, including the troublesome tummy. Try moves like burpees, wood chops and squat jumps to really up your fat burn.

3. Chill out
Fat around your belly can be a sign that you’re stressed out. When your stress levels are high your body releases the hormone cortisol which causes your fat to be stored around your midriff. Nix stress with deep breathing, meditation and simple yoga sequences, and aim to get at least eight hours’ sleep.

4. Get your zzzzzs
No one enjoys being sleep deprived but your body hates it! Sleep deprivation increases the hormone cortisol, the one responsible for storing fat on your belly. Try and turn off electrical equipment in your bedroom, drink chamomile tea an hour before bed and supplement your diet with magnesium tablets in the evening to help your nod off.

5. Drink enough water
Drinking more water can actually reduce bloating. Bloating is a result of toxins, so by drinking more water you will actually help flush the toxins from your system. Aim for two litres a day, and if you find water a it boring, add lemon, orange or cucumber slices or mint leaves.

6. Eat more fat
The good kind that is! Monounsaturated Fatty Acids, or MUFAs can actually help reduce your stubborn belly fat, as well as keep you full. MUFAs can be found in avocados, nuts and seeds, oily fish and olive oil. Try avocado on wholegrain toast fro brekkie, to start your fat burning first thing.

7. Drink green tea
Green tea has lots of health benefits, one of which is reducing visceral fat in the tummy area. Visceral fat is the really nasty type, the one deep in amongst your organs that can lead to type 2 diabetes, as well as other health issues. Try and have four cups daily.

8. Say no to booze
If you’re serious about saying sayonara to your excess pounds you need to stop drinking alcohol, or severely cut down to lower-cal options. Alcohol contains ’empty calories’, this means it does nothing for you nutritionally, it just enters your blood stream as sugar where it is then converted and stored as fat. That glass of vino, yup, straight to your hips, that pina colada, yep, that wobbly bit on your belly. Low-cal options include gin and slimline tonic – add cucumber slices, fresh mint and coriander and a slice of lemon to get more bang for your buck.

9. Eat protein at every meal
Eating protein help s to keep you full, meaning you won’t reach for the cookie jar at 11am, or 3pm or 8pm! Keeping your blood sugar levels stable by including a tasty protein option at every meal is a simple way to stave off cravings. It also helps your body recover and benefit from your workouts. Try eggs for breakfast, a mixed vegetable quinoa salad for lunch and spiced chicken skewers with a chickpea salad for dinner.

10. Keep a food diary
Studies show that keeping a food diary will keep you on track with your fat-loss goals. Being honest about what actually passes your lips will quickly show you those cakes you forgot to mention to your PT when asking why you weren’t shifting your belly fat.