One specific type of belly fat ‘ visceral fat ‘ is a major risk factor for type 2 diabetes, heart disease, and other conditions (1). Working out your upper body and core will strengthen and tone your muscles, but you can’t ‘spot-treat’ the layer of fat on your upper belly. This can make your stomach and other areas of your body appear swollen. Stick to a diet low in salt while you’re working to lose belly fat. A combination of genetics, lifestyle factors, and diet determine where your body stores excess fat.
Avoid or limit artificially sweetened drinks, including energy drinks and diet sodas. Stick to anti-inflammatory beverages, such as unsweetened green tea and water. Burning 3,500 calories more than you consume is equal to 1 pound of fat, according to the Mayo Clinic. The following sections look at specific ways to help get rid of belly fat. By Paige Waehner, CPTPaige Waehner is a certified personal trainer, author of the “Guide to Become a Personal Trainer,” and co-author of “The Buzz on Exercise & Fitness.”
If your go-to warm-up or cardio workout is on the treadmill, try bumping up the incline of your machine. Walking on an incline burns up to 10.5% more calories than running on a flat surface, according to a 2023 study in the Journal of Applied Physiology. How many extra calories you burn on an incline depends on speed and your weight.
If you are looking to shed those extra pounds around your midsection, there are several effective ways to burn belly fat right in the comfort of your own home. With the right combination of diet and exercise, you can achieve your weight loss goals and start feeling more confident in no time.
This will prevent the ‘skinny fat syndrome’ while reducing belly fat and toning your whole body (including your stomach area). Doing more cardio, like walking and jogging around the neighborhood, isn’t going to get you the fast results you want. If you want to lose belly fat fast, then you’ll need to ‘level up’ with the exercises below.
To add intensity, raise your top leg as high as possible, or do hip dips by lowering your hips almost to the floor and then back up again. If the endless lists of stomach exercises leave you unsure of which to choose, we’ve got you covered. For more belly fat-melting tips and strategies, order Lose Your Gut! And if you’d like to take a deeper dive to lose those holiday pounds and get back in shape, we recommend a new, comprehensive New Year-New You guide called Lose Your Gut! The 21-Day Plan to Banish Belly Fat Forever from the editors of Men’s Health.
1. Incorporate Cardio Exercises
Research from 2011 suggests that HIIT may reduce body fat more effectively than other types of exercise. Adding these to the diet can help encourage feelings of fullness after eating and reduce cravings for sugary snacks. Manufacturers of many specialty pills, drinks, and supplements claim that their products can lead to quick weight loss, eliminate stomach fat, or both. Overall lifestyle and dietary changes are the best way to get rid of stomach fat.
Cardio exercises like running, cycling, or jumping jacks are excellent for burning calories and helping you lose belly fat. Aim for at least 30 minutes of cardio each day to see results. You can also try high-intensity interval training (HIIT) workouts to maximize your calorie burn in a shorter amount of time.
2. Focus on Strength Training
Incorporating strength training exercises into your routine can help build muscle and increase your metabolism, making it easier to burn fat. Try exercises like squats, lunges, and push-ups to target your core and sculpt lean muscle mass.
3. Eat a Healthy Diet
Eating a diet rich in fruits, vegetables, lean proteins, and whole grains can help you reduce belly fat and improve your overall health. Avoid sugary snacks and processed foods, as they can contribute to weight gain and bloating.
4. Stay Hydrated
Drinking plenty of water throughout the day can help boost your metabolism and aid in digestion, making it easier to burn belly fat. Aim to drink at least 8-10 glasses of water per day to stay hydrated and support your weight loss goals.
5. Get Plenty of Sleep
Getting enough sleep is essential for weight loss and overall health. Lack of sleep can lead to increased hunger and cravings, making it harder to stick to a healthy diet. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts.
Conclusion
By incorporating these tips into your daily routine, you can effectively burn belly fat at home and achieve your weight loss goals. Remember to stay consistent and patient, as results may not happen overnight. With dedication and hard work, you can reach your desired fitness level and feel more confident in your own skin.
