Losing stubborn belly fat is a common goal but achieving it requires more than just a quick fix.
Fat buildup around the belly can have serious health consequences and is “significantly associated” with an increased risk of early death, according to a September 2020 study in the British Medical Journal.
Stephen Sheehan, a certified personal trainer at BarBend, says the belief that people can lose fat from a specific part of the body, such as the stomach, is a fallacy.
Sheehan told Newsweek “Let’s be clear—spot reduction, or losing fat from a specific area of the body, is a myth. However, there are a few ways you can support your fat-loss efforts,” he said.
Ultimately, losing belly fat entails a sustainable, long-term approach.
“Reducing stubborn belly fat typically requires a combination of targeted strategies involving diet, exercise, and lifestyle changes,” James Brady, a personal trainer at OriGym in the U.K., told Newsweek.
Here, personal trainers share tips for how to reduce belly fat effectively.
Calorie Deficit and Cutting Out Sugar
Sheehan emphasizes the importance of maintaining a calorie deficit, which is when you burn more calories than you consume.
“Make sure you are in a caloric deficit. You won’t lose weight if you’re eating more calories than you burn,” Sheehan said.
He suggests starting with a moderate calorie deficit of 300 to 500 calories and monitoring your body’s response to this change.
Brady agrees, explaining that “naturally, taking in less [calories] should eventually lead to weight loss.”
He adds that consulting a personal trainer can help determine the right calorie intake for your individual goals.
Brady also points out the significant role of diet in overall health and fat loss.
“According to the 70/30 rule, 70 percent of your physical well-being comes from your diet. Only the remaining 30 percent is influenced by exercise,” he said.
To target stubborn belly fat, Brady advises cutting back on added sugars and refined carbohydrates.
“These can increase insulin resistance and lead to fat storage in the abdominal area, which will make it harder to reduce belly fat. Swap white bread, sugary drinks and desserts for whole grains and naturally sweet foods,” he said.
Sheehan also advises eliminating as much sugar as possible.
“Not only can sugar be quite addictive, but it also impacts your immune system, digestive system, sleep and recovery,” he noted.
“Anyone who wants to lose fat should try to reduce their sugar intake and stick to whole foods,” such as fruits, vegetables, meats and eggs, Sheehan says, noting that “these are more satiating and nutrient-dense.”
Cardio
Regular cardio is key for reducing belly fat.
Brady explains: “Cardio is crucial for weight loss because it burns significant calories, which is essential for creating a calorie deficit…This is the key factor in shedding pounds and will help you reduce any stubborn belly fat.”
To maximize results, Brady recommends incorporating high intensity interval training (HIIT).
“Focus on a combination of cardio exercises like HIIT, as this maximizes calorie burn and boosts metabolism in a short amount of time,” he said.
Brady notes that consistency is vital to establish sustainable long-term changes in your life and warns against extreme approaches.
“While quick fixes may lead to fast weight loss, many often regain the pounds once the strict regime has stopped,” he explained. “Working with a personal trainer or even going to the gym three to four times a week is much better than focusing on intense gym sessions every now and then.”
Strength Training
Strength training plays a critical role in fat loss and is often overlooked in favor of cardio. Sheehan advises strength training two to three times per week, as it offers benefits beyond building muscle.
“More lean muscle means a more active metabolism, and you can structure your sessions to provide a high intensity workout that allows you to ramp up your heart rate, too,” he said. “You should also use targeted strength training exercises that engage your core muscles such as planks, Russian twists, and bicycle crunches.”
Sheehan also cautions against relying solely on cardio.
“It’s easy to fall for the fallacy of going all-in on cardio to burn fat. However, resistance training provides more benefits than just increasing your muscular strength,” he said.
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