What exercises burn belly fat? With many people citing a leaner torso as one of their primary motivations for exercising, it’s easy to see why this is a frequent fitness question.
There are many myths surrounding this subject and there is a desperate need to debunk them. First of all, the majority of scientific studies show that you can’t reduce body fat from one target area (such as your abdomen) at a time.
However, you can lower your overall body fat percentage by increasing your activity level and lowering your calories. (opens in new tab) consumption. We spoke with physical therapists and biochemists to find out the most efficient way to do this and uncover some fallacies about reducing belly fat.
Can you reduce body fat?
There are no specific exercises that can be used to target belly fat, even those that focus on the abdominal muscles. .
“One study (opens in new tab) Six weeks of exercise targeting belly fat made no difference to belly fat. (opens in new tab) In 40 overweight and obese women, we found that 12 weeks of abdominal resistance training had no effect on abdominal fat loss compared with dietary changes alone.
“12 weeks study (opens in new tab) The 104 participants who completed a training program that worked only one arm showed an overall fat loss, but not the arm they were exercising. (opens in new tab) Spot reduction has been shown to have no effect on fat burning in specific areas of the body, such as arms and stomach. ”
Sammy Margo has been a licensed physical therapist for 32 years and has built clinics over the last 28 years. She trained as a Chartered Physical Therapist and she earned her Master’s Degree in Physical Therapy (MSc) from University College and Middlesex Hospital. She is also a certified Pilates instructor and author of The Good Sleep Guide.
As Margo explains, the reasons for this and the fat loss process are not simple.
“Somatic fat is in the form of triglycerides, which are stored in body fat and can be used to provide energy,” she says. fatty acids and glycerol) and must enter the bloodstream, these small molecules are used to generate energy.
“When you exercise, triglycerides can come from any fat cell in your body, not just the part of your body you’re exercising.”
Margo says there are some small studies against grains that support spot reduction in body fat. said to be necessary.
Where do you lose and gain fat first?
Where to lose or gain fat depends on situational factors such as genes, gender, age, stress levels, hormonal balance, genetics, and lifestyle.
For example, a 2012 study published in the National Library of Medicine (opens in new tab) It has been found that female buttock femoral fat cells are larger than those of males. In other words, women were found to have more fat in their hips and thighs than men.
“Women tend to store fat in their hips and buttocks. Men usually store fat in their abdomen or belly,” says Margot.
“Obesity tends to run in families, suggesting that genes may play a role. Genes may also influence the amount of body fat and where it is stored in the body.” I have.”
Age also plays a role, she says, as “older people tend to have more body fat.”
What does abs exercise do?
Even with the best ab roller (opens in new tab) Or do sit-ups like planks (opens in new tab)research shows that doing exercises that target muscles in this area while exercising does not reduce belly fat.
Instead, train your core muscles (opens in new tab) Ab 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. “It can reduce back pain and improve flexibility.” It all depends on whether they can reduce belly fat and whether they can actually reduce fat in all parts of the body.
What exercises burn belly fat?
If your goal is to lose belly fat, the best way to achieve this is to lower your overall body fat percentage. You need to burn more calories (through exercise and other daily activities) than you burn in a day. (opens in new tab).
“All exercise leads to a calorie deficit,” says Margot. “Try time-efficient high-intensity interval training (HIIT).” In a meta-analysis of 13 studies (opens in new tab)HIIT – like most moderately intense training – was found to improve body fat mass and waist circumference. (opens in new tab) or exercise bike (opens in new tab)) also helps reduce body fat. But HIIT (opens in new tab) It doesn’t take long. ”
weight training (opens in new tab)more commonly associated with hypertrophy (opens in new tab) Goals are another strong option for those looking to lose weight. 2021 Sports Medicine (opens in new tab) A study on this topic 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 finding a form of exercise you enjoy so that participating becomes habitual.CDC (opens in new tab) suggests that “those who lose weight slowly and steadily (about 1 to 2 pounds per week) are more successful at maintaining their weight.”
how to burn fat
If you want to lose body fat efficiently, you need to consider many factors, such as your diet and daily activity level (NEAT (opens in new tab)), as well as time spent exercising.
“Non-exercise activity thermogenesis (NEAT), which represents calories burned from all exercise other than exercise during the day, can make a difference in weight loss,” says Margo. “Examples of NEAT are basically everyday activities like cooking, shopping, walking, gardening, etc.
In addition to increasing your exercise level and your NEETs, the third key factor in burning fat is finding the right diet. It is necessary to create a calorie deficit by consuming fewer calories than you consume each day, but it is important that this deficit is not unsustainably large (especially for those who participate in regular exercise). .
Margo shares some tips for reducing your daily calorie intake. “It may also help maintain muscle mass during weight loss.
“…make sure you get enough sleep (sleep needs vary from person to person, but are usually around seven hours). decreases.”
Biochemist Tim Bond, a TEA Advisory Panel researcher, adds:
“Also, focus on whole grains rather than processed grains, and focus on eating fruits, vegetables, and beans.”
Tim Bond is a chemist, natural health expert, and researcher in the fields of food, beverages including teas and herbal infusions, and natural health for over 28 years. Tim has published peer-reviewed research papers on tea, herbal infusions, and natural health, and has contributed to several books on the scientific and historical aspects of tea, to critical acclaim both nationally and internationally. In this role as a researcher, Tim covers all aspects of research and development on a diverse global basis, including regulatory, health claims and sustainability issues. Tim also speaks at global food, beverage and natural health events.
Another recommendation offered by Bond was to try to lower your stress levels. Studies show that “stress increases adrenal hormones such as cortisol, increases habituation, and increases central fat storage.”
Is diet important for fat burning?
A 2007 study published in Nature Clinical Practice Endocrinology & Metabolism (opens in new tab) Although diet was found to be a more important factor than exercise level in losing weight, the two approaches combining diet and increasing activity level were more effective than either method used alone. I found it to be relevant.
“Both diet and exercise are important for weight loss,” says Margot. “For weight loss, you need to create a calorie gap, which means you need to burn more calories than you burn. You can easily create a calorie gap.
“Exercise is all-important. For example, strength training helps maintain lean body mass (muscle) and can increase your metabolic rate so you can burn more calories even at rest.
