Start with what you can do and add more as you can. It takes time to build the strength, conditioning, and endurance to handle high-intensity exercise. If you want to reduce belly fat but aren't ready for hours of intense exercise, start where you are and build from there. In addition, not everyone is equipped, either physically or mentally, for intense, high-impact exercise. However, many people struggle to get even the minimum amount of exercise suggested by experts (about 30 minutes of moderate activity a day). Intensity matters too as research has connected moderate and high-intensity exercise with greater losses of belly fat. There's no doubt that any amount of exercise is good for you, but the more you do, the more belly fat you can lose.
Or think outside the box and consider climbing, boxing, basketball, or jumping rope. Start simple and easy with walking, swimming, stretching, yoga, or basic strength training. Not a fan of exercise? You may just not have found something you enjoy. For instance, you could cook healthy meals at home more often and eat out less. The group that dieted and exercised reduced their body mass the most while also "significantly" reducing their abdominal fat.Įven small changes to your diet can make a difference when trying to lose weight, so don't feel like you have to follow a strict regimen or cut out entire food groups. This was the conclusion from one study, in which participants either dieted, exercised, or did both. Adding a healthy, low-calorie eating plan can give you more bang for your buck, helping you lose weight everywhere-including your belly. Exercise burns more calories throughout the day and increases metabolism. If you want to target belly fat, combining diet and exercise can help create a calorie deficit.
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