Reducing belly fat is basically down to consuming fewer calories than you burn OR burning more calories than you consume each day. One of the biggest misconceptions most guys have is that the latter is the way to go — that exercising long and hard will get rid of the dreaded belly. Snack on portion-controlled fruit, seeds and nuts. A combination of aerobic and strength training is the most effective plan for trimming stubborn belly fat. Once you've reached your goals don't give up - a study suggests that as little as two 40-minute sessions per week can help you maintain a slimmer stomach. 2.
Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says. The amount of exercise you need for weight loss depends on your goals. Belly fat is the fat located around the midsection of the body, and also known as "visceral fat". This is the most dangerous kind of body fat because, unlike the fat that's located just beneath the skin, belly fat affects the functioning of internal organs and is associated with a variety of negative health conditions.
You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat. However, visceral fat responds to the same diet and exercise strategies that can help you shed excess pounds and lower your total body fat. To battle the bulge: Eat a healthy diet. Research published in the European Review for Medical and Pharmacological Sciences reveals that normal weight women with excess belly fat who added 100 grams of high-flavonol dark chocolate to their diet over a weeklong period reduced both their waist circumference and their cholesterol.
Still, it's a worthy goal to lose belly fat because it's "unfortunately the most dangerous location to store fat," says Lawrence Cheskin, M.D., chair of the department of nutrition and To battle belly fat: Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter. During week 4, you need to implement a structured workout routine with the right amount and the right type of exercise to lose belly fat. As a recommendation, you should aim for a minimum of 30 minutes of exercise 3 times per week. If you can up this to at least 60 minutes 4-5 days per week that is even better.
Exercise to get rid of belly fat Regular, consistent cardiovascular, or aerobic, exercise like walking, running and swimming has been shown to help burn calories and some fat.
Ideally, to lose belly fat, you'd combine some form of resistance training with some form of cardio. But you ultimately want to exercise in a way that's doable, pain-free, and enjoyable—because that's the exercise you'll do regularly. Cardio exercise along with resistance training can go a long way toward targeting belly fat, Palinski-Wade says.