What are the best exercises for reducing belly fat?
Studies have shown that people with excess belly fat may face a higher risk of heart disease and type 2 diabetes. So, can abdominal exercises alone help reduce fat in this area?
According to cardiovascular rehabilitation specialist and exercise physiologist Laura Cartwright of Wrexham Maelor Hospital, scientific evidence shows that it is not possible to reduce fat in a specific area simply by exercising that area of the body.
The body stores fat as triglycerides, which can be used as fuel anywhere in your body, not just in exercise-intensive areas.
Aerobic exercise, or aerobic workouts, combined with a healthy diet is the best way to reduce belly fat and overall body fat. This will help create a calorie deficit (when you use more calories than you burn), promoting fat loss over time.
Most people can absolutely reduce excess belly fat through lifestyle changes, including regular exercise. (Image: Shutterstock)
According toBritish Heart FoundationThis exercise includes any activity that increases your heart rate, such as walking, dancing, running, or swimming. This can also include doing housework, gardening, and playing with children.
Other types of exercise, such as weight training, pilates, and yoga, can also help you reduce belly fat. Seated exercises can be an effective way to burn calories and increase aerobic fitness levels if you find walking or standing difficult.
Exercise guidelines suggest at least 150 minutes of moderate-intensity activity per week. Aim for an exercise level where you're out of breath but can still speak in complete sentences.
Remember to take time to warm up before and cool down after your workout. If you start feeling more out of breath, slow down and rest.
If you're new to exercise, start slowly and gradually increase the intensity. You don't need to exercise at high intensity to burn calories.
Stress and lack of sleep can also affect fat loss, as they can increase the stress hormone cortisol, which affects appetite. Activities that reduce stress and promote good sleep can include mindfulness, breathing techniques, and gentle exercises such as tai chi and yoga.
Similarly, according to doctors at Vinmec International General Hospital, one of the amazing health benefits of exercise is reducing belly fat. However, this doesn't mean you should only focus on abdominal exercises, as reducing fat in one specific area of the body is impossible.
According to the results of a recent study, six weeks of abdominal exercises did not have a significant effect on waist circumference or abdominal fat. Instead, weight training or cardiovascular exercise will help reduce fat throughout the body.
Additionally, belly fat will be significantly reduced if you regularly engage in aerobic exercises such as walking, jogging, or swimming.
Regular exercise completely prevents belly fat from returning after weight loss. This demonstrates the particularly important role exercise plays in weight maintenance for everyone.
Furthermore, exercise also helps reduce inflammation, lower blood sugar levels, and improve other metabolic processes related to excess belly fat. Regular exercise is one of the best things people can do to help prolong life, improve health, and prevent disease.
