The amount of people I have encountered in the gym that want to reduce excess fat around the waist is probably into the Hundreds. I am often asked what the best exercise is to get the flat stomach look. Usually my reply is 'you can do all the exercises in the world to try and get a visible 6 pack the important thing is what is done outside of the gym'. I have offered my advise to many people, for most the info I offer goes in one ear and out of the other. So I am putting it writing to anyone that wants to take it. If it still doesn't compute then it is here to re-read.
If you want to heal the body, lose weight from around the stomach, then sleep right.
Go to sleep at the right time if you have an injury, suffer from fatigue, want to improve body composition, increase energy, and want to be stronger.
Once a healthy sleep pattern is consistent and in place the body is less likely to crave sugar, and therefore the body takes in a lower level of sugar meaning inflammation is reduced.
Reduce or block ambient blue lights from Phone, Laptop, TV in the evenings.
Try and get 8 hours sleep each night.
Got to sleep before 11pm each night
Sleep in total darkness - Any light will reduce the release of Melatonin, the sleep hormone.