How To Get Rid of Belly Fat

Belly fat can make your jeans feel extra snug, but really there is something worse about the stuff: When white fat expand in your abdomen nestling deep among your organs, it sets you up for some serious health trouble. We know that this type of fat-called visceral fat- churns out stress hormones like cortisol and inflammatory substances called cytokines that effect the body's insulin production. The result: Besides obesity, you are also looking at increased risk of type 2 diabetes and heart disease. No thanks. Check out these some tips to finally get rid of extra fat.

• Never stop moving

There is one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Vaporizing calories via running, biking, swimming-anything that get's your heart rate up-wins our resistance training when it comes to getting rid of the stuff. A recent study the sweet spot: jogging the equivalent of 12 miles a week will help you lose belly fat.

• Eat proteins

Of course you know that protein is essential for a slimmer you and essential for losing belly fat-you could't have made it through the paleo and south beach crazes without hearing all about it. But here's why protein really needs to play a prime role on your plate. Your body starts to produce more insulin as you age, since your muscle and fat cells are not responding to it properly and insulin promotes fat storage, especially around your belly. A diet high in protein may protect you against insulin resistance.

• Pound the polyunsaturates

This just in: Saturated fats pack on more visceral fat than polyunsaturated ones. When subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat. You know the deal: polyunsaturated fats are the ones in nuts, seeds, and fish and can help you lose belly fat.

• Pucker up

Obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decrease in body fat, particularly visceral fat, according to a 2009 japanese study. '' One theory is that the acetic acid present in vinegar produce proteins that burn up fat.

• Try Yoga

Postmenopausal women who tried for 16 weeks reported significant reductions in visceral fat in one 2012 study. Or, if you are just not that into downward dog, any sort of relaxation exercise, even simple deep breathing, can help-the key is to lower levels of stress hormone cortisol, which is linked to belly fat.

• Don't sleep late on weekends 

People who wake up and go to bed at same time each evening have low levels of body fat, according to recent study. Chaotic sleep cause your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol.

• Drink plenty of water

Studies suggest that consistently drinking water through out the day can lead to a more active metabolism, regardless of dieting. Drinking more water also helps your body flush out waste/toxins and improves your overall health.