Exercise to Reduce Belly Fat
1. Doing your weight bearing exercises – one of the best ways to lose belly fat fast
If you think you’ll need to spend the rest of your life doing sit-ups and crunches only, so you can burn belly fat and keep it off, that’s not quite true. You’ll need to do all sorts of exercises, in moderation, including weight bearing exercises, like brisk walking, jogging, and the like. Remember, overall fitness and nutrition is the key for losing belly fat, and making sure it doesn’t come back!
2. Do your non-weight bearing exercises, too!
In addition to the weight bearing exercises to help you burn belly fat, you’ll also need to add non-weight bearing exercises, like biking and rowing. These two (weight bearing and non-weight bearing), combined with weight training and cardio, will give you a lifetime of fitness and good health — and of course will melt that belly fat away for good!
3. Don’t try to isolate
It’s a scientific and biological fact: you absolutely cannot isolate one set of muscles and lose fat just in that one spot, and that includes belly fat. If there’s a product or pill that promises otherwise, it’s a scam, straight up. To lose stomach fat, you need to change your diet and exercise habits, all over. It’s that simple. Truly!
4. Get your cardio going for losing belly fat faster!
While weight bearing and non-weight bearing exercise is important to help you lose belly fat, you’ll also need to add cardio to your routine. Try for 20 minutes a day, 5 days a week. What counts as cardio? Anything that makes your heart pound hard for that entire 20 minutes: bouncing on the trampoline, dancing your butt off, running, you name it! Any cardio is good if you are determined to lose that stomach fat fast.
5. One word: swim!
I know I sound like a broken record, but if you don’t exercise regularly, you’ll never lose belly fat. One of the best ways to exercise, and the most fun this summer, is to swim! The water resistance provides superb low-impact for joints and muscles, and it’s fantastic cardio, too! Anyone can do it… try it and you won’t believe how much more toned your belly will be!
6. Strengthen your core
Your belly muscles are part of a network of muscles called your core, and they’re vitally important to fitness and good health. Do exercises specifically to strengthen your core, and you’ll not only burn belly fat, you’ll also have better posture, and you’ll be far less likely to ever suffer from back pain… what a bonus!
7. The perfect push-up?
No, the perfect push-up is in the gym (or even at home)! Did you know that a push-up, done correctly, is the perfect exercise? It’s good cardio (if you do enough of them together), it’s great for strengthening your core, and it even helps build lean muscle in all of your other muscle groups. Marvelous! How many push-ups can you do correctly?
8. Best Core exercise
9. Do the most effective exercise efficiently
Cardiovascular exercises are the ones that get your heart thumping and the fat burning, so cardio workouts such as brisk walking, jogging, aerobics and cycling are the best ways to lose stomach fat fast. If you exercise before breakfast your body will burn the excess fat in your body as there is no food available to burn, making it the best time to burn off that belly fat.
Lifestyle to Reduce Belly Fat
10. Get the right fit!
No matter how thin you are, if you’re wearing jeans that are too small, you’re going to have unsightly muffin top — so make sure you have the right fit, even if it means going up a size or two, and you may not need to burn as much belly fat as you thought!
11. Get more sleep if you want to lose belly fat
If you are not sleeping at least 7-8 hours per night you will find it difficult to find the energy to work out and eat well. Studies show people who are constantly tired have slower metabolisms. So, make sure you get a good night sleep every night!
12. Avoid stress
You may find it surprising but stress can cause weight gain. Not just because we are more likely to stress eat, but when our body detects stress it releases a lot of hormones that cause changes in metabolism. Bad news for belly fat!
Tips & Motivation to Reduce Belly Fat
13. Don’t give up on your goal to lose belly fat fast
After a couple of weeks you might find that you’re not losing weight or centimeters anymore. Why? Don’t give up! That’s just a plateau, a sign your body is adjusting to all of the positive things you’re doing. Keep going! You’re getting there! You are now much closer to losing all that stomach fat than ever!
14. Have a specific goal in mind for your weight loss
In any endeavor, it’s important to have a goal, and keep it in mind. Make sure your goal for losing stomach fat is realistic, and write it down, repeat it: it’s your new mantra. This goal will keep you motivated on the days when you don’t want to exercise, and when that bucket of ice cream is calling your name.
15. Ignore the scale
We all think of it as the end-all, be-all of weight loss measurement, but it’s not. First of all, women’s weight is prone to fluctuate a little on its own with it’s natural cycles. Also, as you build lean muscle and lose stomach fat, you will actually gain a little weight, though you are losing centimeters. Ignore the scale. Or, if you just can’t help yourself, keep the weigh-ins to a minimum, maybe once a week or every two weeks.
16. Maintain good posture to start losing belly fat
Want a quick tip to make it look like you’ve lost centimeters, even when you haven’t (yet)? Suck your tummy in, put your shoulder back, keep your head up, and, with this good posture, you’ll look (and even FEEL) much fitter — it’s even easier to breathe this way! In a way you’ll be toning your abdominal muscles, and as you know – they are essential in losing stomach fat faster.
17. See a pro
Your doctor and personal trainer should NOT be last resorts in your efforts to lose belly fat. Before starting ANY exercise regimen or diet plan, see your doctor, especially if you’re diabetic or if you have had an eating disorder in the past. And a personal trainer can be a friend indeed in your battle against the belly bulge — they know even more tips and tricks than we do, and they’re always willing to help!
18. Work together!
Why is it always easier to diet or exercise with a friend? I’m not sure why, but it’s true. Enlist the aid of a work-out or diet buddy, and burn belly fat and lose inches together! You can inspire each other, help each other, and even have a little friendly competition.
19. Take the long way to lose belly fat more rapidly
Try to resist taking short cuts in order to increase your movement and metabolism. Park in the space furthest away from the entrance, take the stairs instead of the lift and when possible walk and leave the car at home. This is definitely one of the best ways to lose stomach fat fast!
20. Stay motivated to lose belly fat fast!
How can any of these best ways to lose stomach fat fast work if you’re not motivated? Think about what could help you stay motivated. Keeping a food diary, joining an exercise class or rewarding yourself for small successes are great ways to keep you on your toes. But most importantly, if you do hit a low, don’t punish yourself or binge. Just start afresh and keep a picture of those dream abs handy!