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why do we get fat around the belly

To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal
Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen than those who followed a low-intensity plan. (In fact, the low-intensity exercises experienced no significant changes at all. ) "You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that," says, a San Diego, Calif. -based certified personal trainer.

High intensity workouts mean you re going all out for as long as you can. If this sounds intimidating, think of it this way: you ll burn more calories in less time. Watch: A little bit of belly fat is actually good for you: it protects your stomach, intestines, and other delicate organs.

But too much fat is anything but healthy. Extra fat cells deep in your abdomen (aka visceral fat) generate adipose hormones and adipokinesвchemical troublemakers that travel to your blood vessels and organs, where they cause that can contribute to problems like heart disease and diabetes. The good news? Every pound you shed can help reduce your girth. "Once women start losing weight, they typically lose 30% more abdominal fat compared with total fat," says Rasa Kazlauskaite, MD, an endocrinologist at the Rush University Prevention Center in Chicago.

Even better, the choices you make every day can supercharge your ability to burn belly fat. Here are 10 common pitfallsвand ways to undo each one. Watch the video:

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