In middle age, the percentage of body weight that is fat tends to increase – more in women than in men, and the extra pounds tend to park in the middle. Belly fat can be one of the hardest types of fat to move, it sits around the waist and provides energy storage and protection for the surrounding organs.

David stated, “Drinking plenty of water can help detoxify the body, reduce overall fluid intake, suppress appetite, and burn calories. Try to drink at least 6-8 glasses of fresh water every day. If you don’t like the taste, herbal teas are a great and tasty way to make sure you stay hydrated. “

2. Reduce alcohol consumption

While drinking small amounts of alcohol, especially red wine, can have some health benefits, too much alcohol can in fact damage both your health and your waistline.

David said, “Recent studies show that too much alcohol can promote the storage of fat as visceral fat. Always try to drink in moderation and stick to the recommended government guidelines of 14 units per week.

“A great way to make sure you stick to it is to opt for half-pints, small cans, or single-portion sizes.”


3. Prioritize sleep

Sleep can have a huge impact on your weight loss.

David advised, “If a person is not getting enough sleep, it can seriously affect hunger levels. There are two hormones that affect appetite: ghrelin and leptin.

“When you don’t get enough sleep, ghrelin levels (the hormone that makes you hungry) go up and leptin (the hormone that makes you feel full) goes down.

“To ensure you are getting enough good quality sleep, turn off electronic devices at least an hour before bed and try to go to bed earlier to maximize your rest time.”

4. Exercise regularly

Cardio and HIIT training are essential if you want to combat the midlife middle, David said.

He continued, “High Intensity Interval Training, or HIIT, is one of the best ways to lose belly fat in a short amount of time. Interval training is a great way to increase your fitness and calorie consumption. It is done by alternating vigorous physical activity with short periods of rest so that your body can recover briefly before increasing the intensity again. This type of training is not only a great time saver, it is also a great way to build endurance and boost your metabolism.

“A full-body HIIT workout doesn’t have to take more than 15 minutes, and who doesn’t have 15 minutes? If you’re not sure where to start, Freeletics ( recently launched a 15-minute workout journey that features six weeks of 15-minute bodyweight-only workouts that can be done anytime, anywhere and can be carried out without equipment. ”

5. Cut down on sugar

A diet high in sugar can be particularly detrimental to your middle food as sugar is converted to glucose and pumped into the blood to be stored in both the liver and the midsection.

David said, “Try to eliminate artificial sugars like cookies, cakes, and candy and save them for special occasions. If you’re in the mood for a sweet treat, opt for a snack like sliced ​​banana with nut butter or make your own yogurt rind by mixing Greek yogurt with a selection of berries and freezing for a few hours. “

6. Eat more protein

Eating a high protein diet is an extremely important factor in trying to lose weight, especially belly fat.

David explained, “A high protein intake makes you feel more full and can cause your appetite to decrease over time. In addition, having the right amount of protein will ensure that you get lean muscle mass during your weight loss.

“It can be hard to lose weight without losing muscle, but one way to keep doing this is to get enough protein. Good sources of protein for every meal can be meat, fish, eggs, dairy products and beans. ”


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