If you want to lose that stubborn belly fat, you know how difficult that is. You need to have a proper program which will help you to lose your stubborn belly fat which does not want to leave you.

Never stop moving

If you want to get rid of visceral fat, you need to understand that it will easily yield to aerobic exercise. Running, swimming, biking and other things which increase your heart rate will help you to get over the resistance the experience in removing the belly fat. A study done by Duke University found that if you jog 12 miles a week that should be good enough for melting belly fat.

Load up on protein

Protein is in fact very essential for helping you to slim down. When you are trying to reduce belly fat, you will need more protein to do so. As you age, your body will start to produce more insulin but your muscle and fat cells will not be able to respond to it properly. Insulin will promote fat storage in different parts of your body and especially around your belly. If you consume a diet high in protein it will help you to protect yourself against insulin resistance. A scientific study in which obese women followed a high protein diet for eight weeks seen significantly higher fat loss including visceral fat in comparison to a low protein diet.

Consume more polyunsaturated fat

Instead of consuming saturated fat, you need to consume more polyunsaturated fat. Saturated fat will add more visceral fat to your body. In a study where subjects consume 750 more calories daily for seven weeks in the form of palm oil (saturated) or sunflower oil (polyunsaturated), people who consume palm oil gain more visceral fat but on the other hand people who consume sunflower oil gain more muscle mass and less body fat. So, you need to consume more polyunsaturated fat if you want to reduce the amount of body fat gain by you while at the same time increasing muscle mass. The more muscle mass you have, the more fat you will be able to burn. Polyunsaturated fats are present in nuts, seeds and fish.

Sleep well

Scientific studies have found that if you're not sleeping enough or if the sleep quality is not good, it can add more belly fat to your body. If you are sleeping for five hours or less every night it can increase visceral fat levels. Eight hour sleep is the ideal amount of sleep that you need every night so as to stop visceral fat from being deposited in the belly.

Yoga

If you want to get rid of the excess belly fat and want to have flat abs for life, you will need to practice yoga every day. In a study when postmenopausal women tried yoga for 16 weeks, they found that visceral fat present in their bodies reduced significantly. Yoga makes your body flexible and exercises different parts of your body and as a result of that you tend to demand more fat and lose belly fat. It also helps you by lowering the stress hormone cortisol which is linked to belly fat. So, practicing yoga for one hour every day should be good enough for you to reduce the existing visceral fat and prevent deposition of fat in your belly in future.

References

1. Flat Abs For Life
2. Abdominal exercises
3. The effect of abdominal exercise on abdominal fat