Do you have belly fat that doesn’t seem to be going anywhere? Do you want to get rid of it? I CAN’T HEAR YOU ?… Do YOU want to get rid of it?!

Ok then! We’re going to flip that stubborn belly fat on its head!

It’s time to get serious about small changes you can make that have a BIG impact on that belly.

It’s also important to remember that toning up your belly involves taking care of your body with nutrition, fitness and mental well-being. There is no easy solution, or magic 8 ball. If there were, we’d all be out of a job ;), but with hard work, community support and commitment, you’ll see the results you want.

First, let’s start off with the basics. There are two types of belly fat (as if 1 kind wasn’t bad enough!) and it’s important to be able to distinguish between them:

1. Visceral Fat: it’s known as a “deep” fat that’s stored further underneath the skin than “subcutaneous” belly fat. It’s a form of gel-like fat that’s actually wrapped around major organs, including the liver, pancreas and kidneys.[1]

2. Subcutaneous Fat: known as the ‘pinchable’ stuff, it hibernates just beneath your skin and you can grasp it with your fingers. [2]

So, how do you know if you should be concerned or not? According to Harvard Women’s Health Watch and the Harvard T.H. Chan School of Public Health, if you are a woman and your waist measures 35 inches or larger, you are at risk for health problems from visceral fat.[3]

No matter your waist size, you ARE more than just a number. It’s important to make changes in negative habits or routines now, to protect you in the future. With that in mind, we’ve put together 5 tips to help you trim down, boost up and live a happier, more mindful life.

1. Relaxation Techniques

You hear it all the time, for good reason. Yoga, meditation, baths, breathing exercises, etc. help lower the stress hormone cortisol. Consistently high levels of cortisol can lead to weight gain, inflammation and cravings.

2. Sleep

Say it, live it, breath it: I need 8 hours of good sleep every night. Sleep has a huge impact on every aspect of your daily life. Short sleep durations is one of the strongest risk factors for obesity. It’s also linked to lack of motivation, poor immune system, a bigger appetite and lack of attention. All of these factors play a part on fat storage in your body and on your belly. [4]

3. WTF (What The Fiber)

Deprivation typically leads to failure, so why deprive yourself when you can indulge? Plan to get 35-40g of fiber a day. Fiber makes you feel full, making you less likely to reach for highly processed, low nutrient value foods. Fiber also helps control cravings and with a decrease of sugars and processed foods, you’ll be minimizing your amount of visceral fat.

4. HIIT

High intensity training (ahem, #kaiafit) is known as the belly fat blaster. Working out with high intensity intervals—short periods of time where your heart rate really gets up there and you find yourself panting through your mouth and needing recovery —shakes up your metabolism and forces your body to go into sugar and fat stores to find the necessary energy to not only get through the interval, but also for several hours following the workout. In other words, in order for your body to come back to its normal place (“homeostasis”), it requires extra time and extra oxygen which leads to extra fat burn. It’s that simple. [5]

5. Abs? Yes Please.

If you’re working on reducing your visceral &/or subcutaneous fat, all of the above are key. While strictly doing sit-ups or other abdominal exercises aren’t burning that intra-abdominal fat, they will help you tone up your midline while you’re getting good sleep, eating more fiber and doing your HIIT workouts. Plus, a strong core supports better posture, lessens the likelihood of injury, and overall makes you feel pretty badass. [6]

Have any questions or comments? We would love to hear from you! Email us kaia@kaiafit.com or leave us a comment below!

XOXO, Coach Angela