Many people struggle with excess belly fat and are looking for ways to reduce it. It is important to understand that spot reduction, targeting fat loss in a specific area of the body, is a common fitness myth. However, there are effective strategies that can help you reduce overall body fat, which may include reducing belly fat.
Factors that contribute to belly fat
Belly fat can be influenced by a variety of factors, including genetics, diet, exercise, and lifestyle choices. Hormones such as cortisol, insulin, and testosterone can also play a role in the accumulation of belly fat. Understanding these factors can help you develop a plan to target belly fat effectively.
Strength training, for example, helps to preserve lean body mass (muscle) which can increase metabolic rate so you burn more calories even at rest. Margo has shared some tips on decreasing daily calorie intake. ‘Increasing protein intake may reduce appetite and hence reduce calorie intake,’ Margo says.
Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial. It can be easy to consume high levels of sugar in drinks without realizing it. Check the sugar contents of beverages such as soda and sweetened tea and coffee. Also, low calorie foods are often more nutritious than high calorie foods. Genes can contribute to an individual’s chances of being overweight or obese too. Dr. Creel suggests that talking to a healthcare professional, like a primary care provider or a registered dietitian, can help you figure out where you’re struggling.
Try replacing refined carbohydrates with complex carbohydrates. The following sections look at specific ways to help get rid of belly fat. Foods that contain a high amount of soluble fiber can slow down the passage of food from your stomach to your intestine by forming a gummy gel. Dr. Creel recommends two to three strength-training exercise sessions per week. Moderate wine consumption may provide some health benefits.
The term ‘spot reduction’ refers to the misconception that you can lose fat in one spot by exercising that part of your body. It’s true that spot-training exercises will make you ‘feel the burn’ while muscles grow and strengthen. However, studies show they won’t help you get rid of belly fat. ‘One study which targeted abdominal fat with exercise for 6 weeks showed no difference in belly fat. Another study in 40 overweight and obese women found that resistance training of the abdominals for 12 weeks had no effect on belly fat loss compared with dietary change alone.
Drinking less alcohol, eating more protein, and lifting weights are just a few steps you can take to lose belly fat. In addition, eat a healthy diet with plenty of protein, fiber and portion control ‘ all of which are proven to help reduce body fat. The evidence is mixed, but many studies have shown that training one area of your body will not help you burn fat in that area. Studies also show that ab exercises alone have no effect on subcutaneous belly fat. It’s impossible to spot-treat fat and lose it from just one area of your body. Losing weight overall is the only way to lose belly fat in a healthy way.
It doesn’t matter if you’re a man or women; accumulation occurs in the same way. Where it ends up, however, can be a different story for both men and women. Even more important than ‘what’ workout you do, though, is simply being consistent with exercise.
How to reduce belly fat
Diet:
- Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins
- Avoid sugary drinks and processed foods
- Control portion sizes and monitor calorie intake
Exercise:
- Incorporate cardio and strength training exercises into your routine
- Focus on full-body workouts to increase muscle mass and burn calories
- Include core exercises to strengthen abdominal muscles
Frequently Asked Questions
Can I target belly fat with specific exercises?
While targeted exercises like crunches and planks can help strengthen abdominal muscles, they will not specifically reduce belly fat. It is essential to combine these exercises with a healthy diet and overall weight loss plan.
How long does it take to see results in reducing belly fat?
Results vary for each individual depending on factors such as diet, exercise regimen, metabolism, and genetics. Consistency is key, so stick to your plan and stay patient as you work towards reducing belly fat.
