How To Lose Belly Fat

Struggling to get rid of belly fat and don't know where to start? Even if your weight and BMI is considered normal, having excess fat can increase potential health risks that may include heart disease, type 2 diabetes, fatty liver and other conditions. Whilst age is a common factor, genetics, daily calorie intake and lack of exercise are also main contributors to the buildup of fat we see around our waistline. You may be wondering: What are some good exercises for stomach fat? How to lose belly fat naturally in 1 week? It is almost impossible to target a specific area through exercise, however there many things that can be done to help your overall weight, which will then target excess fat in the abdominal region. 

Aerobic Exercise

To promote overall weight loss, aerobic and cardio exercise (along with a balanced, healthy diet) is a fantastic way to lose fat around the belly area. This encompasses any physical activity that increases your heart rate to assist in a calorie deficit; walking, running, dancing, swimming and cycling. It is important to find what you enjoy doing best to keep you on track and continuously motivated.

Resistance Training

Many studies have found that weight and resistance training is an important exercise that can easily burn off belly fat. This is because more muscle mass helps decrease fat and boost your metabolism at the same time. Chin-ups, pull-ups, bicep curls, lunges and utilising classic strength training equipment like dumbbells are key exercises that can answer your question on how to lose belly fat.

Limit Processed Foods 

Constant consumption of highly processed foods with too many calories, saturated fats, salt, sugar and additives can ultimately lead to weight gain, heart disease, diabetes and other health risks. These foods make it difficult to lose weight and further increasing stubborn visceral fat. Limiting processed foods and focusing on incorporating more balanced, nutritional foods into your diet such as protein, lean meats, fibre and vegetables will benefit you long term. 

Reduce Alcohol Intake 

Alcohol in small amounts has almost no health consequences to one's diet or health.  However, excessive alcohol consumption has proven to be a significant cause of the development of fat storage in the stomach area and around the waist. This is due to its high calorie content, along with signals that increase one's appetite leading to overeating and cravings for unhealthy foods. Experts recommend limiting alcohol intake to 1-2 drinks per day. 

Intermittent Fasting 

Intermittent fasting is an option that has been shown to assist with weight loss and improve overall health. It is important to note that though it may work for some, it is not for everyone. It is an eating pattern based on time limits, and alternating between periods of fasting and eating. An example of this includes: some may eat earlier in the day, then fast later in the evening. It is particularly beneficial in conjunction with nutrient-dense foods. Always consult a health professional before making changes to your diet. 

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