If you care about your overall health and wellness, you're most likely well aware of the risks and annoyances linked to excess belly fat. It's so easy to put on—especially as you age. But getting rid of it is an entirely frustrating process. That's why we spoke with trainers who share their best belly fat melting tips for beginners, because getting started can be one of the most challenging parts of the process.

Should You Be Concerned About Excess Belly Fat?

If you're female and your lower belly region measures over 35 inches (or over 40 inches if you're a male), listen very carefully. According to The National Heart, Lung, and Blood Institute, you have a heightened risk of developing chronic conditions such as type 2 diabetes or heart disease if you have a high BMI. We know it's concerning, which is why we spoke with the experts and learned some very useful information for you. So before you put that tape measure away, read on to learn the best belly fat melting tips for beginners, according to trainers.

Cardio: The Real MVP

Cardio is truly the real MVP. It helps get your body moving and boost your metabolism. According to trainers, cardio can be simply defined as aerobic exercise that increases your heart rate. When it comes to fat loss, jumpstarting your metabolism is a necessary component, and the goal is to boost your resting metabolic rate. By doing cardio more regularly, you will burn more energy at rest post-workout (in addition to the calories burned in the actual workout), which can help you maintain a healthy weight over time and decrease body fat.

Choose Your Cardio

When it comes to cardio, you have so many options to choose from, including running, bike riding, HIIT, dancing, walking, and even rollerblading.

Start with a Diet Focused on Whole Foods

It's important to check in with your physician prior to making any dietary changes. Trainers recommend starting with a diet that is focused on whole foods that are anti-inflammatory and minimizing processed foods/beverages. Eating a diet that is anti-inflammatory can promote a healthy gut microbiome and slow down digestion to prevent spikes in blood glucose.

Drink Up: The Importance of Water

Drink up, because water is so important to feed your daily needs. In fact, according to the Mayo Clinic, the primary chemical component of the human body is approximately 50% to 70% of H2O. Drinking more water may also help with feeling fuller for longer, reduce hunger, and help the body remove waste more efficiently.

Start Small and Be Consistent

It's okay to start off easy, but it's extremely important to be consistent with your efforts. Start with smaller, simpler, more attainable goals. Even if it's just for one week, your focus is on hydrating better, that's going to feel more attainable than changing everything all at once. In the long term, you'll get the results you're looking for and your lifestyle will be more sustainable!

Strength Training: Essential for Fat Reduction

Strength training is essential, as it builds muscle mass, which in turn increases your resting metabolic rate. This leads to a greater number of calories burned, even when you're not working out.

Get Your [TAG6] Sleep

Getting good quality sleep—and enough of it—is essential when it comes to lowering belly fat. Sleep deprivation can disrupt hormonal balance, leading to an increase in hunger hormones and a decrease in satiety hormones. Inadequate sleep also affects insulin sensitivity, making the body more prone to storing fat, particularly around the abdomen.

Sync Your Workouts with Your Menstrual Cycle

Did you know that syncing your workouts or exercise intensity to your menstrual cycle can help maximize your metabolism and hormonal balance? This could lead to a decrease in belly fat in time. Keep your high-intensity and cardio workouts in the first half of the cycle (follicular and ovulatory phase) and stick to strength-based workouts during the second half (luteal and menstrual phase).

Sneak in Physical [TAG7] Throughout the Day

Sneak little forms of physical activity into your day. Taking the stairs instead of the elevator, parking further away, or even walking/biking to work, if possible, can play a significant role in reducing belly fat over time. These small lifestyle changes increase daily calorie expenditure, helping to support weight management.

Eat a Nutritious Diet

A nutritious diet is another crucial piece of the belly fat loss puzzle. Add more high-fiber foods to your diet, like chickpeas, carrots, sweet potatoes, lentils, bananas, berries, and avocados. Soluble fiber helps you feel full which can help prevent overeating and food cravings.

Manage Your Stress Levels

Get a handle on excess stress. When you work out, your cortisol levels rise, which in turn levels them out throughout the day. If you are stressed, it keeps your cortisol levels high throughout the day, not giving your body a chance to drop. This affects your overall gut health. By concentrating on managing stress, you will reduce visceral belly fat. A solid place to start is by adding meditation to your routine. Starting and ending your day with guided meditation can help start your day in a positive headspace and before bed for a restful night.