What exercise burns belly fat? It’s easy to understand why this is a common fitness query, as many people cite a firmer midsection as one of their top motivators for working out.
There are many myths around the subject that urgently need to be debunked. First and foremost among them: Most scientific studies show that it is not possible to reduce body fat from a specific area (such as the belly) all at once.
However, you can reduce your total body fat percentage by increasing your activity levels and reducing your calorie (opens in a new tab) consumption. We talked to a physical therapist and a biochemist to find out the most efficient way to do it and clear up some misconceptions about reducing belly fat.
Can you detect reducing body fat?
No specific exercise, even those focused on the stomach muscles, can be used to target belly fat. Physical therapist Sammy Margo points to several studies to back this up.
“A to study (opens in a new tab) that targeted abdominal fat with exercise for 6 weeks showed no difference in abdominal fat. Other to study (opens in a new tab) in 40 overweight and obese women found that resistance training of the abdominals for 12 weeks had no effect on abdominal fat loss compared to diet change alone.
“12 weeks to study (opens in a new tab) in which 104 participants who completed a training program exercising only one arm found that some fat loss occurred overall, but not in the arm that was being exercised. and several studies (opens in a new tab) have confirmed that spot reduction is not effective for burning fat in specific areas of the body, including the arms and stomach.”
Sammy Margo has been a registered physical therapist for 32 years and has built her clinic over the last 28 years. She trained as a certified physical therapist and did an MSc at University College and Middlesex Hospital. She is also a qualified Pilates instructor and the author of The Good Sleep Guide.
The reason for this, and the fat loss process, is far from simple, as Margo explains.
“Fat in the cells of the body is in the form of triglycerides that are stored in body fat and can be used to supply energy,” she says. “Before they can be used for energy, triglycerides must be broken down into smaller molecules, free fatty acids and glycerol, which enter the bloodstream. These smaller molecules are used to produce energy.
“When you exercise, triglycerides can come from any of the fat cells in the body, not just the area of the body that is being exercised.”
Margo says there are a couple of smaller studies that go against the grain and support point reduction in body fat. She says more studies on the subject are needed to come to a more definitive conclusion.
Where do you lose and gain fat first?
Where you lose or gain fat will depend on contextual factors such as your genes, gender, and age, as well as your stress levels, hormonal balance, genetics, and lifestyle.
For example, a 2012 study published in the National Library of Medicine (opens in a new tab) found that “the gluteal-femoral adipocytes of women are larger than those of men”. Or, in other words, women were found to have more fat around their hips and thighs than men.
“Women tend to accumulate fat in the hips and buttocks; men tend to accumulate fat in the abdomen or belly,” says Margo.
“Obesity tends to run in families, suggesting that genes may play a role. Genes can also influence how much body fat you have and where in your body it is stored.”
He also says that age plays a role, as “older adults tend to have more body fat.”
What do abdominal exercises do?
Even if you use the best abdominal rollers (opens in a new tab) or perform ab exercises like planks (opens in a new tab)Studies show that abdominal fat cannot be reduced by performing exercises that target the muscles in this area during exercise.
Instead, work your main muscles (opens in a new tab) Abdominal exercises like sit-ups should be seen as a way to build a stronger, more functional body.
“These exercises can improve core strength, posture, and balance,” says Margo. “They can reduce back pain and improve flexibility. The jury is out on whether they can reduce abdominal fat and, in fact, fat in all areas of the body.”
What exercise burns belly fat?
If your goal is to lose abdominal fat, the best way to achieve this is to reduce your total body fat percentage. To do this, you must expend more calories (through exercise and daily activities) than you consume in a day to achieve a calorie deficit (opens in a new tab).
“All exercise contributes to a calorie deficit,” says Margo. “Try high intensity interval training (HIIT) as it is time efficient. In a meta-analysis of 13 studies (opens in a new tab)HIIT, like most moderately intense workouts, was found to improve body fat mass and waist circumference. Aerobic or cardiovascular exercise (such as a session at the best treadmills (opens in a new tab) either exercise bikes (opens in a new tab)) also helps reduce body fat. But HIIT (opens in a new tab) takes up less time.”
Weight training (opens in a new tab)while most commonly associated with hypertrophy (opens in a new tab) goals, is another strong option for those looking to lose weight. A 2021 Sports medicine (opens in a new tab) A study on the subject found that “resistance training reduces body fat percentage, body fat mass, and visceral fat in healthy adults.”
The key to long-term fat loss is to find a form of exercise that you enjoy so that participation becomes habitual. the Centers for Disease Control and Prevention (opens in a new tab) suggests that “people who lose weight gradually and steadily (about a pound or two a week) are more successful at keeping the weight off.”
how to burn fat
If you want to get rid of body fat efficiently, you’ll need to consider several factors, such as your diet and daily activity levels (TIDY (opens in a new tab)), as well as the time spent exercising.
“Non-exercise activity thermogenesis (NEAT) describes the calories burned from all the movement you do throughout the day that isn’t exercise, and it can make a difference in your weight loss,” says Margo. “Examples of NEAT are cooking, shopping, walking and gardening, essentially everyday activities.
In addition to increasing your exercise and NEAT levels, the third key component to burning fat is finding the right diet. You’ll want to create a calorie deficit by consuming fewer calories than you burn each day, but (especially for those who exercise regularly) it’s important that this deficit not be so large that it’s unsustainable.
Margo has shared some tips to lower your daily calorie intake. “Increasing your protein intake can reduce your appetite and therefore reduce your calorie intake,” says Margo. “It can also help preserve muscle mass during weight loss.
“…Make sure you get enough sleep (usually around 7 hours, although people differ in their sleep needs). Lack of sleep is linked to obesity in general and also to less fat loss on a low-calorie diet.”
Biochemist Tim Bond, a researcher with the Tea Advisory Panel, adds: “Fill up on fiber, as it has a prebiotic effect (increases the production of short-chain fatty acids in the large intestine that communicate with hunger hormones and help promote satiety).
“Also, emphasize whole grains over processed grains and focus on your intake of fruits, vegetables, and beans.”
Tim Bond is a chemist, natural health expert, and researcher in the food, beverage, including tea and herbal infusions, and natural health sectors for over 28 years. Tim has a national and international reputation, publishing peer-reviewed research articles on tea, herbal teas, and natural health, and is a contributor to several books on the science and historical aspects of tea. In this role as a researcher, Tim covers all aspects of research and development for a diverse global base, including regulatory, health claim and sustainability issues. Tim also speaks at global food, beverage and natural health events.
Another recommendation Bond offered was to try to lower your stress levels, as research shows “stress increases adrenal gland hormones like cortisol, which increases habituation and increases central fat storage.”
How important is diet to burn fat?
A 2007 study published in the Nature Clinical Practice Endocrinology and Metabolism (opens in a new tab) found that diet is a more important factor than exercise levels when losing weight, but a two-pronged approach that combines diet with increased activity levels is more effective than either method used alone.
“Both diet and exercise are important for weight loss,” says Margo. “To lose weight, you need to create a calorie gap. That is, you must burn more calories than you consume. It’s easier to create a calorie gap by eating less (for example, reducing your calorie intake by 500) than it is to exercise.
“However, exercise is important. Strength training, for example, helps preserve lean body mass (muscle), which can increase your metabolic rate to burn more calories even at rest.
