Many people find that they have problem areas where they just cannot get fat to budge.  Hand’s up if you’re one of the millions who find themselves with a stubborn layer of fat around their waist?

It’s frustrating that, although you may be making an effort with your diet and trying to exercise more, sometimes it feels impossible to reduce fat around your belly. With an active lifestyle there are several steps you can take to help you become or remain trim all over.

Breaking down the fat loss myth

I’m sorry to say that there is no such thing as spot reduction, we just don’t get to choose where our body stores fat and we can’t remove it from particular places when we decide we don’t want it.  It’s a disheartening fact but hundreds of sit-ups and stomach crunches on their own won’t immediately help you lose that spare tire. The good news is that with diet and exercise together, you can burn your excess fat and by following my  three belly fat busting tips that spare tire will soon deflate.

Three simple tips to help you reduce the appearance of belly fat

Here are my three go-to belly busters that help keep me stress free and in control of my figure.

Belly buster tip 1:  Make time to be active

Although you can’t spot reduce and only target a flabby tummy, you shouldn’t discount the benefits of general exercise.  If you can find time for a physical activity every day, then you’ll soon find yourself firming up all over.

I know you’ve heard it before but being active and becoming physically fit is also wonderful way to cut through the stress in your life.  Spending time exercising can give you a time out and help you reprioritize.   Even better, the time you spend exercising is time when you can’t be eating!

Belly buster tip 2:  Take a deep breath

Practice conscious breathing by inhaling through your nose and letting the air expand into your tummy, then breathe out through your mouth. Stopping work and taking 5-10 conscious breaths can calm your mind and give you a rejuvenating time out. Don’t let stress creep up and leave you feeling frazzled by the end of the day, that way may lead to comfort eating.  Try this breathing technique as often as  you remember (you may even want to stick up a post-it note to yourself).  Take the time to think about your body and how you want it to look.  This mindful technique may help you avoid a donut or re-prioritize a trip to the gym.

Belly buster tip 3:  Pull your shoulders back and your tummy in

Schedule a stretching break instead of a coffee break. You can do simple stretches and exercises from the comfort of your office chair or while you’re on the phone.  Try pulling in your tummy when your sitting or standing for 30 seconds at a time and you’ll be strengthening your core stomach muscles. And, if you have a minute, then take a moment to stand up straight, pull your shoulders back and walk tall. Improving your posture can help make you feel more alert and in better shape.

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Although there are no quick-fix solutions, you’ll instantly feel better if you begin to exercise, take control of your figure and make the time to think about you.  Whatever your problem area – be it a wobbly belly, thunder thighs or a double chin – with a consistent exercise routine and patience you can improve your physique.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

18 Responses to “How to lose that belly fat”

1. Nutrition Nur Cinta Kasih says:

   March 25, 2013 at 3:27 am

   Thanks for your tips
2. Adam says:

   March 21, 2013 at 12:09 pm

   Hi Samantha
   Thanks for the great tips. Keeping active for me at the moment is my number one priority. Whenever I think about food I try to do something active instead, such as a quick run on the treadmill or take the dog for a walk. I have felt tons better for doing this and have shed a few pounds in the process.
3. Pieter says:

   January 25, 2013 at 1:54 am

   Thanks, Samantha! I think the keys are:
   * a consistent exercise routine, and
   * patience.
   Love your advice…
4. margie says:

   January 22, 2013 at 10:16 pm

   I love your advise, but would like to know: if your belly has so many scars from operations, is it possible for the muscles to strengthen again?
5. Aja says:

   December 28, 2012 at 2:05 am

   Hi,
   Thanks for this simple tips. Hope this will help me as I am also doing exercise and following diet to lose my belly but as it is very difficult task I am looking some simple tips.
6. Kailash Shrivastava says:

   December 7, 2012 at 6:17 am

   I agree with waseem comments and others.Drink 8 to 10 glasses of water every day prefer 1-2 glass of warm water in morning & late night after Dinner,as it flushes toxins from the body thereby boosting the metabolism of the body. You can also have few glasses of green tea Or A fresh from Herbalife product as it has anti oxidants, and helps towards reducing unwanted fat from the body.
7. Ofelia Lopez » Dive in & get rid of back fat with swimming says:

   December 4, 2012 at 11:13 am

   [...] [...]
8. martha says:

   November 29, 2012 at 6:34 pm

   Thanks Samantha , I was 75 kg ,now I’m 57-58 kg ,thank u herbalife.
9. Jeff says:

   November 4, 2012 at 10:27 am

   I like the taking time to breathe deeply the best. As I have gotten older, I find I tend to take shallow breaths that don’t really use my lung capacity. It unfortunately took a hospital stay to wake me up. They gave me an apparatus to increase the time I inhaled.
10. waseem says:

    October 15, 2012 at 8:06 am

    Drink 8 to 10 glasses of water every day as it flushes toxins from the body thereby boosting the metabolism of the body. You can also have few glasses of green tea as it has anti oxidants, and helps towards reducing unwanted fat from the body.
11. lossa says:

    October 11, 2012 at 12:29 pm

    good one, i´m as well writing something about this. hope we alltogether beat the overweight severe problem we have…
12. jhon says:

    October 10, 2012 at 1:31 am

    Thanks for posting like this
13. betzaida acevedo says:

    October 5, 2012 at 9:02 am

    So simple? WOW so easy to incorporate, Thanks!
14. Debora says:

    October 3, 2012 at 9:24 am

    Thank you very much cos i also have same problem
15. Kay Wilson says:

    October 3, 2012 at 8:25 am

    Thanks, Sam for a good reminder to Breathe deep, which helps with stress & hormones that prevent belly fat loss….
16. John says:

    October 2, 2012 at 7:53 pm

    Awesome!!! thanks Samantha! is it true to get the six pack in a few months cardio is requiered 5 days per week for 30 minutes? i,too,don’t understand very clearly the concept of burning calories vs fat; it would be awesome to read an artitle on that concep? thanks
17. Rick says:

    October 2, 2012 at 4:18 pm

    Hi Sam,
    Thanks for these simple and basic activities that anyone can do if they want to lose their spare tyre. And yes, there is no quick fix solution. Getting rid of the belly fat requires some work and a good look also at what the person is eating. All the good activity and positive focus needs good food and good nutrition.
18. Ralph says:

    October 2, 2012 at 10:22 am

    This is great, commonsense, advice which works.