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How To Burn Belly Fat?

    Unrecognizable male trainer standing near plus size woman exercising on cycling machine

    Many people think exercise bikes burn stomach fat, and while there is a bit of truth in this, there are other factors at play in whether or not an exercise bike is best for weight loss. Any type of exercise that burns calories is beneficial to our wellbeing — some studies, though, suggest aerobic exercises are best at burning fat. A good strategy to rapidly lose belly fat is to exercise 25 minutes a day, as well as eat a diet low in calories, fat, and sugar, so the body burns fat easier. If you want to lose belly fat, you have to lose weight, meaning that you have to eat fewer calories than you burn.

    You can technically also lose belly fat without exercising, according to Albert Matheny, as long as you are burning more calories than you are consuming. Core exercises may decrease your stomach fats look, but there are better ways to eliminate it entirely. You can also add a few ab exercises to round out your everyday workouts for a belly fat loss week, which, besides strengthening the core, decreases the amount of body fat stored in that area, helping you to shed body fat. While ab exercises may tone the muscles and give your stomach a better appearance, the movements do not really reduce belly fat.

    With a seated crunch or another abdominal exercise, you are toning your abdominal muscles, but you are not burning fat from within the abdominals. These exercises only work your abdominal muscles (which are awesome) but do not burn the visceral fat that is stored deep in the abdomen and encircles the organs. Because muscles are more metabolically active than fat, the more muscles you have, the more calories you will burn at rest.

    More importantly, muscle is more metabolically active than fat, which means that when you are resting, you are burning more calories, says Cara Marlatt. Because muscles are metabolically active, you will keep burning calories after working out, thus decreasing total body fat. Try Strength Training Strength training may be beneficial for weight loss, as it is focused on building muscle, which burns more calories than fat.

    Cycling is another good way to spur weight loss and burn belly fat, since it encourages the building of muscle mass and increases muscle strength and endurance, and the bigger the muscle size, the bigger the bodys ability to burn fat. Cardio, like spinning or sprinting, is an excellent way of losing fat overall, as cardio burns calories and helps to get the body in a caloric deficit. When walking is done fast and consistently, you can speed up your metabolism and encourage fat loss and weight reduction.

    Focusing on Low-Carb Foods One of the most effective ways to lose body fat is by eating less calories than your body burns. Track Your Food Intake & Exercise Many things can help you lose weight and stomach fat, but eating fewer calories than the body needs for maintenance is crucial (54). The key is to lower total body fat through moderate-intensity physical activity and healthy eating; as you lower overall body fat, you will reduce stomach fat as well. To reach your belly fat, you will have to reduce your total body fat with changes in your diet and with moderate-intensity physical activity.

    Making key changes to your diet and doing the right types of exercises can lower visceral fat levels. At the same time, an individual can lose weight and decrease body fat by using proven, natural methods, including changing the diet and doing certain types of exercises. While there is no magical food-and-exercise formula for cutting stomach fat at the drop of a hat, there are nutritional choices, exercises, and lifestyle changes that may work.

    If you are on a quest to lose stomach fat, it really comes down to – you guessed it!- – your eating and exercising habits, as well as your personal genetics. Rather, in order to combat belly fat, you will want to think about your eating times, sizes, and nutrition quality in order to keep a healthy weight, decrease your visceral fat, and avoid uncomfortable belly fat. The good news is running is one of the best forms of exercising for losing belly fat, and there are even some minor adjustments that you can make to your usual running routine in order to provide a consistent boost to fat loss. Simply put, you cannot cut fat in a vacuum, which means that doing endlessly grinding on a treadmill is going to be a poor way to rid yourself of your midsection.

    Spot-reduction, or the idea that you can target fat loss in a particular body region, is a myth, according to the American Council on Exercise (ACE), which is why there is no one exercise or food that is going to magically dissolve your belly fat. While you cannot spot-reduce fat, you can focus on building lean muscle tissue, which, in turn, helps to burn fat. You cannot tell your body to pull fat only from specific areas, she added, because your body draws in fat as a system, not from specific areas.

    Exercise seems to specifically target belly fat, Stewart says, because it lowers the levels of circulating insulin–which otherwise signals your body to hold onto fat–and causes the liver to burn fatty acids, particularly from those visceral fat deposits near the abdomen. Because belly fat — also known as visceral fat, or deep belly fat surrounding organs — is more transient, it circulates through your bloodstream more regularly, and so is likely to raise your fat levels in the blood, increase blood sugar levels, and put you at greater risk for heart disease and type-2 diabetes. Exercises that increase heart rate and sweat make it easier for you to lose overall body fat: both visceral fat and subcutaneous fat beneath the skin. Developing an exercise routine that works your entire body, including your stomach, may help with weight loss.

    Cut carbohydrates — particularly refined carbohydrates Cutting carbohydrates may be extremely helpful in losing body fat, including abdominal fat. Burning off these extra calories can help you reach and maintain a healthier weight, along with regular cardiovascular training and eating a healthier diet. This means targeted exercises–such as crunches and sit-ups–will not necessarily burn more stomach fat than other exercises.


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