Professionals recommend 15 to 20 reps on each side for beginners. Increase your pace and move quickly to exercise the rectus abdominis ‘ a pair of muscles that run down your belly and form the bulk of the abdominal muscles. Jackknife crunches are floor exercises that engage the lower abs. The movement might feel simple at first, but after a few reps, you’ll feel how they tighten your core. If you’re a newcomer to exercise, speak with your health care provider to first determine safe and sustainable exercise intensities, durations and formats for you. Stress can be a reason why fat deposits stick around, even when you’re doing everything you’re supposed to be doing to lose it.
If you’re looking to shed some excess belly fat, you’re not alone. Many people struggle with this common problem area, but there are steps you can take to reduce belly fat and improve your overall health.
Eat a Healthy Diet
When you’re not consuming enough fiber, your stomach can be pushed outward by gases and waste in your digestive system. When setting up your routine, you may need to experiment to find a schedule that works for you. Just remember, you don’t want to work the same muscles two days in a row, although you can do cardio on consecutive days. Start simple and easy with walking, swimming, stretching, yoga, or basic strength training. Or think outside the box and consider climbing, boxing, basketball, or jumping rope. Depending on the severity of excess weight and your medical conditions, treatment options might include treatment options like anti-obesity medications or bariatric surgery.
- Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains.
- Avoid sugary drinks and snacks, as well as processed foods high in unhealthy fats.
- Monitor portion sizes to ensure you’re not consuming more calories than you need.
It was the second group that had more lean, fat-free body mass at the end of the study. Even small changes to your diet can make a difference when trying to lose weight, so don’t feel like you have to follow a strict regimen or cut out entire food groups. For instance, you could cook healthy meals at home more often and eat out less. For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems. In general, though, the greater the waist measurement, the higher the health risks. When you have healthy habits, stay active, and reduce your intake of ultra-processed foods, fat loss tends to follow as a natural side effect (75).
It can boost your immune system, improve your mood and increase productivity, among other things. ‘It’s not that you need to be on a high-protein diet as much as you should focus on getting adequate protein that’s spread throughout the day,’ Dr. Creel says. 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.
But once you’ve quit, it will be easier to be more active and you may find it easier to lose weight. The best approach is to work on overall weight loss while exercising to target your upper belly. As you build endurance and strength, you may be able to add more interval training to your workout routine.
Because high-calorie beverages can impact your sugar intake and settle around your middle as belly fat. Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than 500 milligrams per day for 12 weeks (73). Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat (54, 55, 56).
Stay Active
- Engage in regular physical activity, such as cardio exercises, strength training, and core exercises.
- Make time for at least 30 minutes of exercise most days of the week.
- Find activities you enjoy to help you stay motivated and consistent.
Manage Stress
Chronic stress can contribute to weight gain, including belly fat. Find ways to relax and unwind, such as practicing yoga, meditation, or spending time with loved ones.
Frequently Asked Questions:
- Q: Can I target belly fat specifically?
- A: While you can’t spot-reduce fat from specific areas, a combination of diet, exercise, and lifestyle changes can help reduce overall body fat, including belly fat.
- Q: How long will it take to lose belly fat?
- A: The timeline for losing belly fat varies for each individual, but with consistency and dedication to healthy habits, you can start seeing results within a few weeks to months.
