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.
High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.
One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking ( 19 , 20 ). In one small study, women with obesity who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference and their body fat.
Doing a moderate amount of physical exercise may help combat belly fat. You can start by doing 30 minutes of exercise each day to help manage belly fat and reduce weight. You can slowly increase your exercise duration. Exercising with weights (strength training) is an effective way to manage belly fat.
Some of the best exercises to burn fat include planks, Russian twists, and bicycle crunches. These exercises target the core muscles, helping to tone and tighten your midsection. Creating a routine is essential for achieving your fitness goals. Start with a warm-up to prepare your body for the workout.
Unsweetened coffee and green tea are both highly nutritious beverages that can help you reach or maintain a moderate weight. In fact, multiple studies have also shown that drinking coffee and tea may be associated with decreased belly fat and body weight.
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Meet the expert
Meet the expert
