Struggling with belly fat? You may be at risk for insulin resistance, diabetes, heart disease, and even cancer. Stomach fat isn’t just an aesthetic issue; it can double your risk of death and affect heart function – even if you’re not overweight. Furthermore, it contributes to poor brain health and messes up your hormones.

According to researchers, belly fat is just as dangerous as smoking. It produces harmful cytokines that cause inflammation, leading to cancers of the colon, pancreases, and esophagus. On top of that, it’s harder to lose than fat in other areas of your body.

Luckily, you can shrink your waistline and get a flat tummy through simple lifestyle changes. Clean eating combined with exercise can go a long way toward better health. Beware that crash dieting is not the key. The only way to shed stubborn fat is to change your habits on long term.

Ready to get lean and lose belly fat forever? Try these simple and mighty tricks:

Clean Up Your Diet

Love pizza and fries? Forget about it! You’ll never shed stubborn fat unless you ditch the junk from your diet.

Processed food is loaded with sugar, trans fats, additives, and other harmful ingredients that promote fat storage. Sugar, for instance, triggers information, which in turn, may lead to insulin resistance. This further contributes to weight gain, especially in the abdominal area.

Stick to lean meat, fish, eggs, vegetables, whole grains, and fresh fruit. Nuts and seeds are packed with healthy fats that keep inflammation at bay. Steer clear of any foods containing more than three or four ingredients. Whole, natural foods don’t even need a label. Think of apples or spinach – they have no added sugar or preservatives.

Also, limit additives and other synthetic ingredients. These chemicals not only contribute to belly fat but also affect your hormones, accelerate aging, cause cancer, and make cellulite worse. That’s why increasingly more people develop cellulite and gain weight from a young age. The only way to avoid these chemical disruptors is to eat clean and avoid processed foods.

Make Smart Food Swaps

Clean eating is anything but boring. From avocado and wild salmon to berries and sweet potatoes, there are thousands of delicious, healthy foods that promote fat loss. Plus, they provide micro and macronutrients that boost your immunity, brainpower, and metabolism.

The best part is that you don’t have to give up your morning waffles and pancakes. Simply add a scoop of protein and use coconut or almond flour instead of white flour. Ditch the sugar and add stevia. If you’re using flavored protein powder, your treats will be sweet enough to satisfy your cravings.

Greek yogurt, for example, can replace cream and mayo in most recipes. Coconut oil is an excellent alternative to refined vegetable oils. Cauliflower works well as pizza crust and can substitute mashed potatoes.

If you have a sweet tooth, swap chocolate for cocoa in your favorite desserts. Prepare a delicious cheesecake with cottage cheese, yogurt, vanilla, stevia, eggs, and berries. Get creative in the kitchen and recreate your favorite treats using healthier ingredients. The possibilities are endless!

Get More Protein

Protein is your best ally in the battle against belly fat. This nutrient has been linked to a significantly lower risk of visceral fat gain over a period of five years. Moreover, it boosts your metabolism by up to 100 calories a day and reduces cravings by about 60 percent.

Due to its thermogenic properties, protein raises your body’s core temperature and metabolic rate. Basically, you’ll burn more calories during and after eating high-protein foods than you would when consuming fats or carbohydrates. Additionally, this nutrient wards off the desire for late night snacking and promotes muscle growth.

To lose belly fat, eat protein at every meal. Poultry, fish, eggs, low-fat cheese, lean beef, and legumes are all a healthy choice. If you work out regularly, add protein shakes to your diet. However, beware that protein bars are typically loaded with sugar, so it’s best to avoid them.

Keep Your Workouts Short and Intense

Exercise and diet are equally important. No matter how clean you eat, you won’t lose belly fat unless you stay active. To get the most the most out of your gym time, keep your workouts short and intense. Swap steady state cardio for high intensity interval training (HIIT), lift heavy, and focus on compound exercises.

Let’s take HIIT, for example. This training method torches belly fat and skyrockets your metabolism. Compared to steady state cardio, it’s more intense and takes less time. A typical session is just 10-20 minutes long.

With HIIT, you will alternate between short, intense exercise and low-intensity work or rest. For instance, you can walk at a slow pace for 30 seconds, sprint for another 30 seconds, and repeat. Or you can cycle fast for 30 seconds, slow down for another 30 seconds, and so on.

We have also mentioned compound exercises. These include heavy lifts like the squat, bench press, lunges, pull-ups, push-ups, and deadlift.

Compound movements hit nearly every muscle while burning fat. They also raise your metabolic rate and help build mass, leading to a strong, lean body. Ideally, they should account for at least 80 percent of your workout. Use the remaining 20 percent for isolation work, such as crunches, leg extensions, and bicep curls.

Limit Stress

In addition to diet and exercise, commit yourself to a stress-free lifestyle. Even though there is no way to avoid stress completely, try to squeeze more “me” time into your routine. Get plenty of rest, meditate or 10 minutes every day, and try yoga or Pilates to relax your mind and body.

Stress is a major contributing factor to belly fat. When you’re stressed, your cortisol levels go up. This hormone lowers your testosterone levels, raises insulin production, and promotes fat storage. On top of that, it increases appetite and sugar cravings, which further contributes to weight gain.

When it comes to losing belly fat, focus on exercise, diet, and rest. Make lasting changes rather than chasing the latest fad.

Eat mindfully, cut back on sugar, and take your carbs from whole foods. Load up on omega-3s to keep your heart healthy and help your body burn fat more efficiently. Hit the gym or exercise at home at least four times a week to reap the benefits.