Four ways to a flatter belly

1. Exercise

Exercises that focus on the belly don't remove belly fat, and the belly is where the body stores fat first. Belly exercises tighten the muscles in this area so the body looks firmer, but to burn fat you need aerobic exercise.

In one study, a group of young women cycled for four minutes, rested for two, and repeated this for an hour. After two weeks their fat burning had increased by 36%.

Belly exercises should go with breathing control exercises (such as yoga). No single exercise works all the belly muscles, so vary them.

2. Watch what you eat

Researchers are now studying how the type of food affects how fat is distributed between the belly and the hips. But many studies have confirmed that paying attention to the quality of food helps with weight loss.

Food made with white flour increases the storage of sugar and fat in the belly, so cut down on pastries, white bread and sugar. Healthy fats, on the other hand, have been shown to help with weight loss and reduce fat stored under the skin and around the organs. A new study found that monounsaturated fats prevent fat building up in the belly, even without extra exercise. The best sources are raw walnuts and hazelnuts, seeds and avocado.

3. Get the right amount of sleep

Sleeping too little (under six hours) or too much (over eight hours) leads to extra release of the hormone cortisol, which helps store fat around the belly.

4. Reduce stress

A 15-minute break every day helps reduce stress and lower cortisol. It might be deep breathing, standing under a tree in blossom or lying in a bubble bath: anything that helps you forget the world for a while.