What's the best exercise to lose fat around your belly? (2024)

What's the best exercise to lose fat around your belly? (1)

Laura Cartwright, cardiac rehabilitation specialist and exercise physiologist at Wrexham Maelor Hospital, shares the best exercise to lose belly fat along with other helpful weight loss tips.

Studies have shown that people who carry excess belly fatcan face higher risks of heart diseaseand type 2 diabetes. If this applies to you, it’s natural that you’d want to reduce the amount of fatty tissue in this area.

But scientific evidence shows that it’s impossible to reduce fat in one specific area by exercising that body part alone. The body stores fat as triglycerides, which can be used for fuel anywhere in your body, not just in the exercised area.

Doing aerobic exercise while eating a healthy dietis the best way to lose belly fat and overall body fat. This will help to create a calorie deficit (where you use more calories than you consume), which promotes fat loss over time.

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilatesand yogacan also help you lose belly fat.Seated exercisecan be an effective way to burn calories and increase your aerobic fitness levels if you find walking or standing difficult.

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NHS guidelines suggest aiming for at least 150 minutes of moderate intensity activity per week. Aim to exercise at a level where you become a little out of breath but can still speak in full sentences. Take time to warm up before and to cool down after exercise. If you begin to feel more breathless, slow down and rest.

If you are new to exercise, start slowly and build up gradually. You don’t need to exercise at a high intensity to burn calories. Stressand lack of sleep can also affect fat loss,because they can lead to increases in the stress hormone cortisol, affecting appetite.

Stress-relieving and good sleep-promoting activities can include mindfulness, breathing techniques, and gentle exercise like tai chi and yoga.

What's the best exercise to lose fat around your belly? (2)Meet the expert

Laura Cartwright is a cardiac rehabilitation specialist and exercise physiologist at Wrexham Maelor Hospital, Betsi Cadwaladr University Health Board, where she delivers exercise assessment and exercise classes alongside an education programme for cardiac patients.

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What's the best exercise to lose fat around your belly? (2024)

FAQs

What's the best exercise to lose fat around your belly? ›

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

What exercise burns the most belly fat? ›

High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.

How to lose belly fat in 2 weeks with exercise? ›

Do at least 30 or 40 minutes of aerobic exercise 5 or 6 days a week. Go for a jog, run, or brisk walk to burn calories and fat every day for the next 2 weeks. Aerobic exercise also releases endorphins, which will leave you feeling happier and more confident after a good sweat session.

Does walking reduce belly fat? ›

One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking ( 19 , 20 ). In one small study, women with obesity who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference and their body fat.

What are the 5 foods that burn belly fat? ›

Five foods that may help burn belly fat include:
  • foods with soluble fiber like fruits, vegetables, and legumes.
  • foods with protein like meat, fish, eggs, and dairy.
  • fatty fish like tuna and salmon.
  • foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
  • green tea.

How do I get a flat stomach fast? ›

Techniques that may help people get a flat stomach include:
  1. Add cardio. Share on Pinterest Buena Vista Images/Getty Images. ...
  2. Eat more fiber. ...
  3. Limit refined carbs. ...
  4. Increase protein intake. ...
  5. Do exercises while standing, not sitting. ...
  6. Add resistance training. ...
  7. Eat more healthy fats (in moderation) ...
  8. Move more.

How to reduce belly fat in 3 days? ›

Doing a moderate amount of physical exercise may help combat belly fat. You can start by doing 30 minutes of exercise each day to help manage belly fat and reduce weight. You can slowly increase your exercise duration. Exercising with weights (strength training) is an effective way to manage belly fat.

What can I drink to lose belly fat? ›

Here are five drinks that, when combined with a healthy diet and regular exercise, may help you achieve your goal of losing belly fat:
  • Cucumber and mint infused water. ...
  • Ginger tea. ...
  • Green tea. ...
  • Lemon water. ...
  • Apple cider vinegar (ACV) drink.
Apr 4, 2024

How to get a flat tummy in 2 days? ›

Here are ten proven ways to help you lose belly fat in two days:
  1. Chew your food properly and chew slowly. ...
  2. Perform short bursts of exercises. ...
  3. Skip sugar altogether. ...
  4. Limit your carb intake. ...
  5. Avoid gas producing vegetables. ...
  6. Consume more Vitamin C. ...
  7. Take a 5-minute walk after each meal. ...
  8. Get sufficient sleep.
Mar 16, 2018

How to get a flat tummy without exercise? ›

Nine ways to get a flat tummy without diet or exercise
  1. 1) Perfect your posture. "Straighten up," advises The Biggest Loser trainer Kim Lyons, and your figure will look better. ...
  2. 2) Drink up. Keep those fluids coming. ...
  3. 3) Have a seat. ...
  4. 4) Eat mindfully. ...
  5. 5) Turn to the "pros" ...
  6. 6) Walk it off. ...
  7. 7) Give up gum. ...
  8. 8) Supplement.
Jun 22, 2017

What burns the most belly fat? ›

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

How to lose 20 pounds of belly fat in 2 weeks? ›

Here are the 10 best ways to quickly and safely drop 20 pounds.
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Add cardio to your routine.

How to tighten belly fat? ›

You can use hand weights or resistance bands at home. Or do exercises that use your own body weight to build muscle. Good ones to try: pushups, squats and planks. One note: Some spot exercises, such as situps, can tighten your abdominal muscles.

How to get a flat tummy with exercise? ›

Some exercises that can help include planks, bicycle crunches, and burpees. Other techniques for reducing belly fat include reducing the calorie intake, staying hydrated, and improving sleep hygiene. Many factors can affect how long desired weight loss takes.

Which exercise burns fat the quickest? ›

Typically, a HIIT workout lasts 10–30 minutes and can burn many calories. One study of 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill.

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