The abdomen or, as many of us know it, gut’ region is a problem area for many in the western world, as a common region where fat is stored. Belly fat is not only highly visible but, unfortunately, both easy to put on and hard to get rid of.

But, with the right approach to exercise, nutrition and general lifestyle, you can bust that stubborn belly fat and get to know the abs that lie underneath. Here is our guide to melting your belly fat.

1. Compound exercises

The theory of spot-reducing fat that is, targeting fat on a particular body area through isolated exercise has been debunked. However, the good news is that there is a way to lose body fat all over: compound exercises, which require the use of many joints and muscle groups. While you may not think that chin-ups or squats are the most effective for reducing belly fat, actually as compound exercises they not only strengthen the mid-section but also boost fat loss overall. The improved muscle to fat ratio can’t hurt, either!

2. HIIT

Put simply, high intensity interval training or HIIT is a super-effective approach to exercise which involves alternating between high intensity spurts of exercise taking you beyond your comfortable aerobic heart rate and less intense activity for a certain period of time. Not only does this boost the amount of fat and calories burned within each session, but all this strenuous exertion (though padded with the less intense activity in between) boosts your body’s repair cycle. This means that you continue to burn more fat and calories in the 24 hour period after a HIIT work-out. Winning all round, really.

3. Stress less

While this one may be easier said than done, reducing stress is an important yet underrated way to reduce your belly fat. Cortisol is a hormone produced in high doses when we are stressed, anxious, and suffering from emotional trauma. High doses of it contribute to fat storage around the belly. Aside from the obvious mental and lifestyle benefits of reducing the stress in your life, the health benefits are countless. Incorporating meditation, stretching and controlled breathing into your daily routine should help you cut down your stress levels.

4. Sleep better

On a related note, improving your sleeping patterns will also dramatically help curb your belly fat. Cortisol levels also rise when we lack sufficient sleep. On top of that, lack of sleep that our body isn’t able to regulate our appetite as well, meaning that we crave high-fat, high-carb foods to boost our energy levels. Irregular sleep patterns, and less than six hours sleep per night, expose you to higher risk of weight gain and obesity. In short, you snooze, you lose… weight!

5. Better diet

They say abs are made in the kitchen, not the gym, and research suggests this is true. One culprit in particular is to blame for the fat you store, particularly around the torso: the over-consumption of sugar. Reducing unnatural sugars from your diet should make some improvements to your midsection within days.

To boost your metabolism and ensure the fat is gone for good, however, good fats such as Omega-3 are essential and have been known to help reduce belly fat by helping our body regulate insulin. Salmon and avocado come particularly recommended.

6. Water with lemon

Although in general, broader lifestyle changes are the most effective and lasting way to reduce belly fat, there is one simple, easy fix we can recommend that makes a radical difference: consuming warm water with lemon. Lemon functions in our body as a cleanser and detoxifier, boosting our metabolism. Starting the day with a glass of lemon water and, particularly, indulging in between meals is great for the digestive system and helps fight hunger cravings.

Featured images:

• Image credit Cheap photos

Alana Kay is a gym junkie and nutrition expert. She keeps in the know on all things health and fitness, from belly fat busters to the best blood glucose monitor.