7 Experts Reveal How to Lose Belly Fat Once and For All
All Credits Go To : Christina Stiehl
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 Train With Compound Exercises
Eat in a Healthy Calorie Deficit
Ditch Ultra-Processed Foods
Cut Back on Sugar
Cut Back on the Booze
Reduce Stress
So far we've focused on diet and exercise, but getting your stress under control is key for shedding body fat, especially in your belly. "Stress releases a hormone called cortisol," Erica Patel, MD, internist at the University of Southern California, told POPSUGAR. "[The release of cortisol] causes high blood sugar levels by promoting the breakdown of protein stores into glucose to be used as fuel. Over time, persistently high levels of cortisol seen in stress promote the storage of excess glucose as fat in the abdomen, causing belly fat." Not to mention that stress can trigger unhealthy eating habits: how often do you reach for a bag of chips or into the cookie jar after a bad day at work?
Reducing stress in your life is easier said than done, but when you're feeling stressed, implement other coping mechanisms that don't involve food or alcohol: read, go for a walk, take a bath, light a candle, practice meditation, or journal. If you're feeling extra stressed at work, see if you can get up from your desk for a few minutes and take a walk around the office. Plus, getting enough sleep at night — aim for seven hours — will keep your stress levels down and help you feel well-rested to take on the day.
Limit Refined Grains
Load Up on Fiber
Get in More NEAT
Add HIIT to Your Fitness Plan
HIIT, which stands for high-intensity interval training, can help you get in an effective workout in a shorter amount of time. In HIIT, you do a period of all-out exercise followed by an even longer period of rest. You can do HIIT with bodyweight exercises, weightlifting moves, or cardio, such as sprinting on the treadmill.
There is some evidence that HIIT can target belly fat. Bowling recommends people do HIIT one or two times a week to lose fat. HIIT can also help you achieve EPOC, or excess postexercise oxygen consumption, also known as the afterburn effect, during which your body keeps burning calories even after the workout.
To get started, check out some of our favorite HIIT workouts.
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