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Belly fat seems to be the most common spot people want to target when they lose weight. And it's not just for aesthetics; too much belly fat can be dangerous. Visceral fat, the layer of fat in your abdominal cavity that surrounds vital organs, has been linked to heart disease, type 2 diabetes, and PCOS, among other conditions.
If you want to get rid of belly fat, the good news is you can implement a number of diet, exercise, and lifestyle factors to make it happen. The bad news is that you can't spot-target fat loss; every person is different and your body decides where the fat comes from when you lose it (yay, genetics!). So if you are looking to get rid of belly fat specifically, no amount of crunches is going to make it go away. But you can lose body fat overall, including from your belly.
We spoke with seven weight-loss experts, including registered dietitians, certified personal trainers, and a doctor to get the inside scoop on how to lose stubborn belly fat once and for all. These tips may not be easy, but with effort and consistency, you will be well on your way to achieving your goals.
Aim For 200-300 Minutes of Cardio a Week
Strength training is a key element to any weight-loss program, but registered dietitian and ACSM-certified personal trainer Jim White, owner of Jim White Fitness and Nutrition Studios, said cardio is still an essential to losing body fat, including from your belly.
"According to the ACSM, in order to lose weight, it is recommended to aim for 200 to 300 minutes a week of cardio," Jim said. "Shoot for five days a week of 45 to 60 minutes of cardio to really burn body fat and lose weight."
Strength Train With Compound Exercises
Yes, cardio is important for fat loss, but lifting weights can also help you burn calories and lose weight long-term. Strength training will allow your body to build muscle, and more muscle mass means your body burns more calories at rest. Jim recommends strength training about two times a week.
To make the most of your strength-training session, Rachel Gerson, an NASM-certified personal trainer, said to focus on compound exercises, which are exercises that target groups of large muscles, like barbell squats, deadlifts, and the leg press. "Compound movements concentrating on larger muscle groups will burn the most calories," Rachel said. "If you think about it, you'll feel a lot more tired after doing a barbell squat than doing a bicep curl."
Plus, moves such as squats, deadlifts, and overhead presses also target your core, so you are working multiple muscle groups at once. "When you burn the fat off your midsection, you'll have built nice muscle underneath that will start to show, which is what gives you that toned look in your midsection," she said.
11 Belly Fat Exercises to help you lose belly fat faster:
1. Crunches:
2. Twist Crunches:
3. Side Crunch:
4. Reverse Crunches:
5. Vertical Leg Crunch:
6. Bicycle Exercise:
7. Lunge Twist:
8. Rolling Plank Exercise:
9. The Stomach Vacuum:
10. Captain’s Chair:
11. Bending Side To Side:
