Eight solutions

1 LOWER YOUR CARB INTAKE.

A low-carb diet can be an excellent weapon in the fight against belly-fat accumulation. Fill your plate with veggies and salads; include proteins such as eggs, meat and fish; and don’t skimp on healthy fats like olive oil and avocado.

2 DON’T SNACK.

Every time you eat, insulin is released. By avoiding the temptation to snack, you give your body the chance to lower insulin between meals. Aim to leave about 5 hours between meals, and avoid eating after supper in order to maximise fat-burning while you sleep.

3 EAT MORE FIBRE.

Eating more fibre slows down the movement of food through the digestive tract. This keeps blood sugar and insulin from rising too quickly after a meal.

4 INCLUDE OMEGA-3S IN YOUR DIET.

If you’re not regularly eating fatty fish like anchovies, salmon and sardines, take a fish oil supplement. Studies have shown that long-chain omega-3 fatty acids may help to reduce insulin resistance and insulin levels.

5 COMBINE AEROBIC AND RESISTANCE TRAINING.

This approach lowers both glucose and insulin, and improves insulin sensitivity, so it’s very important to be active.

6 MANAGE YOUR STRESS.

These days, stress is difficult to avoid, so we need to learn to manage it better. Stress produces cortisol, which depletes lean muscle and makes your body hold on to fat in the abdominal region. It also enlarges your fat cells, allowing them to store more fat.

7 GET MORE SLEEP.

Studies have linked weight gain to short sleep duration. Getting adequate sleep allows your body to rest, heal and recover.

8 DRINK LESS ALCOHOL.

Drinking too much alcohol is associated with greater visceral fat accumulation. It increases appetite and leads to a decrease in inhibitions and willpower. It can also increase cortisol levels, which leads to abdominal fat storage.