Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat. You can do resistance training with free weights, exercise machines or resistance bands and it may also be useful to train from unstable positions due to increased muscle activity.
Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they’re high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories’ worth of peanuts a day to their diet gained no excess weight at all.
Midlife. Midsection. You’re getting older and it’s getting … bigger, softer, flubbier. Why? You think you’re eating right, and you’re just as active as you've been for years. It’s almost seems like there are outside forces conspiring to make your trim waistline a thing of the past. The good news is, nothing’s out to get you. The bad news is, there are multiple internal forces at work that make busting belly fat far more difficult than you’d ever imagined.
"Your body needs a healthy balance of exercise and rest. Doing too much prevents the body from shifting excess fat. Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your plan."
“Belly fat or abdominal fat is the subcutaneous (which means under the skin) fat that sits around the waist and provides a store of energy, and also protection and heat, for the organs,” says Tarik Belalij, personal trainer and nutritionist at Everyone Active Becontree Leisure Centre. “Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surrounds the organs that can be the most dangerous type of fat – leading to heart attacks and diabetes.”