What's the best exercise to lose fat around your belly?
Laura Cartwright, cardiac rehabilitation specialist and exercise physiologist at Wrexham Maelor Hospital, shares the best exercise to lose belly fat along with other helpful weight loss tips.
Studies have shown that people who carry excess belly fatcan face higher risks of heart diseaseand type 2 diabetes. If this applies to you, it’s natural that you’d want to reduce the amount of fatty tissue in this area.
But scientific evidence shows that it’s impossible to reduce fat in one specific area by exercising that body part alone. The body stores fat as triglycerides, which can be used for fuel anywhere in your body, not just in the exercised area.
Doing aerobic exercise while eating a healthy dietis the best way to lose belly fat and overall body fat. This will help to create a calorie deficit (where you use more calories than you consume), which promotes fat loss over time.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilatesand yogacan also help you lose belly fat.Seated exercisecan be an effective way to burn calories and increase your aerobic fitness levels if you find walking or standing difficult.
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NHS guidelines suggest aiming for at least 150 minutes of moderate intensity activity per week. Aim to exercise at a level where you become a little out of breath but can still speak in full sentences. Take time to warm up before and to cool down after exercise. If you begin to feel more breathless, slow down and rest.
If you are new to exercise, start slowly and build up gradually. You don’t need to exercise at a high intensity to burn calories. Stressand lack of sleep can also affect fat loss,because they can lead to increases in the stress hormone cortisol, affecting appetite.
Stress-relieving and good sleep-promoting activities can include mindfulness, breathing techniques, and gentle exercise like tai chi and yoga.
Meet the expert
Laura Cartwright is a cardiac rehabilitation specialist and exercise physiologist at Wrexham Maelor Hospital, Betsi Cadwaladr University Health Board, where she delivers exercise assessment and exercise classes alongside an education programme for cardiac patients.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
Some exercises that can help include planks, bicycle crunches, and burpees. Other techniques for reducing belly fat include reducing the calorie intake, staying hydrated, and improving sleep hygiene. Many factors can affect how long desired weight loss takes.
Jogging and Running are considered to be the king of weight loss exercises. These exercises are total body integrated exercises. It will strengthen your legs and be very effective for belly fat. The major difference between running and jogging is the pace.
Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.
Some of the fastest ways to get rid of bloating include drinking plenty of water, eating fresh produce and healthy fats, and reducing your soda and sugar intake. 1 It's also important to pair a nutrient-rich diet with an active lifestyle and exercises that strengthen the core for a flat belly.
Resistance exercises will help your body burn abdominal fat even at rest. You can try resistance bands, free weights, or even use your body weight. Exercises that use your body weight include push-ups, squats, and lunges.
Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi. During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks.
A research study states that regular walking helps reduce belly fat, which improves the body's response to insulin. Walking for at least 30 minutes every day allows you to prevent weight gain. It can also strengthen the muscles in your legs and tone your legs.
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Meet the expert
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