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Nov 30, 2023 · Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether you’re trying to lose weight, limiting your intake of trans fat is a good idea. 3. Moderate ...
- Franziska Spritzler
Jan 10, 2024 · 3. Engage In Cardio And Strength Training. Exercise is a key component of weight loss, along with belly fat reduction specifically. A mix of resistance training and aerobic activity will give you ...
Jun 28, 2023 · If you want to lose weight or meet specific fitness goals, you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training. Losing belly fat takes effort and patience. To lose extra fat and keep it from coming back, aim for slow and steady weight loss.
- 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.
Oct 13, 2023 · For example, you may find yourself wanting to lose belly fat even if you can’t exercise much. ... lose weight and improve your overall health and well-being. Elaine K. Howley Jan. 18, 2024.
Jun 17, 2022 · Intermittent fasting for beginners. Studies of intermittent fasting, most of them examining alternate-day fasting, show that this strategy can also help people lose abdominal fat. One study found that six weeks of alternate-day fasting led to a 7% overall weight loss with a waist circumference loss of 5.7%.
