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How to lose abdominal fat?
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Nov 30, 2023 · Learn how to reduce excess abdominal fat and improve your health with these evidence-based strategies. Find out which foods, drinks, and lifestyle habits can help you lose belly fat and prevent chronic conditions.
- Franziska Spritzler
Jan 10, 2024 · Learn how to reduce your overall body fat and thus your belly fat with strategies such as eating earlier, limiting carbs, exercising, and getting enough protein and sleep. Find out what belly fat is, how long it takes to lose it, and what is the best diet for it.
- Get your heart pumping. Aerobic exercise burns calories and helps you reduce your total body fat, including belly fat. “Aerobic exercise gives your metabolism a boost during and for a short time after exercise,” Dr. Creel explains.
- Add muscle. Strengthening your core with exercises like crunches and planks will do your body a world of good. But maybe not for the reasons you’re thinking.
- Cut back on added sugar. Consuming too much added sugar is associated with excess weight that’s likely to accumulate around your waist. So cutting out sugar (or at least cutting down) can go a long way toward losing belly fat.
- Avoid high-calorie beverages. And while we’re on the topic of sugar, don’t forget what you drink. Because high-calorie beverages can impact your sugar intake and settle around your middle as belly fat.
- Create a Calorie Deficit. If you want to target belly fat, combining diet and exercise can help create a calorie deficit. Exercise burns more calories throughout the day and increases metabolism.
- Lift Weights. Strength training for the whole body may help you lose abdominal fat. In fact, it might be one of the more effective methods. One study took 44 women with abdominal obesity and split them into two groups.
- Add Exercise Time or Intensity. There's no doubt that any amount of exercise is good for you, but the more you do, the more belly fat you can lose. Intensity matters too as research has connected moderate and high-intensity exercise with greater losses of belly fat.
- Try Interval Training. Interval training is great for burning calories and building endurance, but it's also a great way to target abdominal fat. In one study, participants who engaged in high-intensity interval training reduced their visceral belly fat by 17% in just 12 weeks.
Nov 25, 2019 · Losing weight overall is the only way to lose any belly fat in a healthy way. Here are some exercises, eating habits, and lifestyle changes you can make to get started.
Oct 13, 2023 · Starches, which includes grains, starchy veggies like potatoes and beans. Sugar, which is a simple carbohydrate. Fiber. When it comes to losing belly fat, slowly digested, high-fiber carbs can ...
Jun 17, 2022 · Other methods of weight loss may also help people lose belly fat. One randomized trial reported that 12 weeks of calorie restriction reduced fat mass by 11 pounds (5 kilos) and visceral fat by 15%. 24. However, as with most restrictive eating plans, other studies question the sustainability of these diets and results.
