7 things you must do if you want to get rid of the belly fat

Burning belly fat is not only about doing crunches and cardio exercises - although they can help tremendously. If you are looking to burn excess abdominal fat, you should look at the overall picture. It means checking your daily menu, how you prepare the body for training, and even your mental health.

We have collected a list of seven simple and effective things to do to get rid of belly fat, from maximizing your workout and up to an optimal amount of sleep. It is always important to remember that health is a combination of several things - a balanced diet and exercise.

1. Constant motion

Cardio exercise will help you focus on belly fat, and almost any other fat. Cardio exercise includes running, cycling, or swimming. The fat would disappear by itself!

2. Stretching before crunches

Do not jump straight to the abdominal exercises. If you are not doing stretching before, your body will lean more on your hips and back instead of the abdominal muscles you want to work on.

3. Sleep is very important

The WebMD website published a study showing that people who slept 6-7 hours a night gained less abdominal fat during a 5-year period than people who slept less than 5 hours and more than 8 hours a night.

4. Do not miss the proteins

Experts from Prevention website say a protein-rich diet will protect you from insulin resistance - which is good, because as you get older your body produces more insulin and as a result you have more abdominal fat. But protein does not mean you have to load meat on the plate. Add protein powder to shakes, or you can get more nuts.

5. Maintain low stress levels

Everyone has to deal with stress, but it's the way you deal with stress that affects your health. Focus on relaxation with friends and family, try meditation or yoga to get rid of bad energies. When you feel less stressed, you will make better decisions in every area.

6. Try some vinegar

A Japanese study suggests that consuming one or two tablespoons of vinegar daily for 8 weeks reduces abdominal fat. The acidity of the vinegar produces proteins that burn fat. So always add vinegar to your salad.

7. Drink enough water

Fat belly will leave you with a feeling of fullness - so if you want to lower this stomach it is important to drink a lot. 8 glasses of water which are recommended per day will improve your metabolism and help your body work better - so your training will be more effective.