Losing belly fat is one of the hardest parts of losing weight. It’s that last little bit of fat that seems impossible to get rid of, no matter how much you exercise or diet. The good news is it is possible to get rid of that stubborn layer of fat around your midsection and we’re going to tell you exactly how. Once you hit a certain point in your weight loss journey, it becomes challenging to lose additional excess fat from specific areas like the stomach or arms. This is because those locations have a high concentration of what is known as “storing fats". These are the type of fats that accumulate in localized areas of your body, which is why it’s so difficult to lose them once they have been gained.
Eat Healthier
One of the best ways to lose belly fat is to eat healthier. A high-calorie diet full of processed foods, sugary beverages, and high-fat foods can cause the body to store excess fat in the midsection. It’s important to decrease your overall calorie intake. You don't need to go on a starvation diet, but you should try and eat less than you currently are. You can do this by reducing your portion sizes, increasing the amount of plant-based foods (fruits, vegetables, legumes) in your diet, and eating smaller meals more frequently throughout the day. While eating healthier will help you lose excess fat from your entire body, it is helpful to focus on foods that are known to specifically help reduce the concentration of fat in the midsection. Some of the best foods for this include green leafy vegetables, oatmeal, apples, almonds, and various spices such as turmeric and ginger.
Strength Train 3x a week
One of the best ways to lose belly fat is to focus on strength training. This can be done in a variety of ways such as lifting weights, doing bodyweight exercises like push-ups, or doing yoga. To maximize fat loss, it is best to do strength training 3 times a week for 30-45 minutes. While strength training doesn’t burn as many calories as cardio, it can assist in reducing the overall amount of fat you have in your body. What’s even better is that strength training doesn’t just affect the fat around your midsection. It can reduce fat from all over the body including the arms and legs.
30-45 minute brisk walk 4x a week
Another great way to lose belly fat is to incorporate moderate amounts of walking into your weekly exercise routine. One study found that 45 minutes of moderate-intensity walking 5 days a week for 6 weeks caused an average loss of .35% of the fat around the midsection. You can pair walking with other forms of exercise such as strength training or cardio if you prefer. However, it is recommended that you do not do more than 10 hours of exercise per week. This may be too much and can put you at risk of overtraining.
Cardio 2x a week
You’ve probably heard that cardio is the best way to lose weight. While this is true, it is important to note that it is not the best way to lose belly fat. However, when combined with a healthy diet and strength training, cardio can assist you in burning more calories. This can make it easier to reach your goals and can help prevent the accumulation of excess fat particularly in the midsection. Many different types of cardio can be done. Some of the more popular ones include swimming, running, cycling, and various forms of dance.
Bottom line
Losing belly fat can be a challenging process. It takes a combination of healthy eating, consistent exercise, and plenty of patience. While this may be a difficult task, it is important to remember that it is a worthy goal. Being fit and healthy will improve your quality of life and make it easier to be active and enjoy life to the fullest.
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