Best Exercises to Lose Belly Fat That You Should Try 

Introduction

Central obesity or belly fat, is the excess fat stored around your belly or abdomen. According to a meta-analysis of over 280 population-based studies worldwide, about 41.5% of people aged 15 years and older have central obesity¹. The main reasons for this are changes in lifestyle such as a high calorie diet and reduced physical activity. Visceral fat, which is a type of belly fat, is more harmful as it is responsible for causing several diseases like diabetes and heart disease³. Due to the associated health risks and impact on appearance and confidence, belly fat has become a major concern for many individuals².  

A lot of people want to know how to lose belly fat. Here is the good news! In this article, we will discuss in detail about belly fat, its types and causes, exercises to lose belly fat, some tips for healthy weight loss and common mistakes you should avoid while trying to reduce your fat. So, let’s get started. 

Types of Belly Fat

Belly fat has adipose tissue, which is basically fat cells. They store energy, cushion the body, and help regulate temperature. Based on the location, belly fats can be classified into two as, visceral belly fat and sub-cutaneous belly fat. These fats differ in structure, developmental patterns, and function⁴. 

1. Visceral Belly Fat (Visceral Adipose Tissue) 

• This is the fat found deep in the abdomen, surrounding the internal organs such as the stomach, liver, kidneys, and intestines⁴.
• Males, boys who attained puberty, females who attained menopause, and people who consume too much alcohol have more chances of developing visceral fat^4,3.
• The key feature of this fat is its strong association with metabolic disease (increased blood pressure, cholesterol, and insulin resistance and obesity), which can lead to diabetes and heart disease^4,3.
• Too much visceral fat might also increase the risk of cancer, liver diseases, stroke, fertility issues etc^4,3.

2. Sub-Cutaneuos Fat (Sub-Cutaneuos Adipose Tissue) 

• This is the fat located just beneath the skin. This is the most visible layer of fat and occupies a large part of the body’s total fat⁴.
• The amount of sub-cutaneous fat increases along with the total body fat as the children grow into adolescents⁴.
• The greater accumulation of this fat is found in girls. In girls, this fat normally deposits in hips, thighs, and peripheral (outer) body areas⁴.
• Sub-cutaneous fat serves as the major energy reservoir, gives warmth and protection, and plays a role in the body’s hormone system⁴.

What Causes Belly Fat?

There are many factors which contribute to belly fat, which ultimately leads to obesity. Let us discuss them in detail. 

1. Lack of Exercise 

Changes in the standard of living and globalisation contribute to unhealthy lifestyle that can lead to weight gain. Now-a-days people have longer siting hours, be it for work (in front of computers) or for recreation (like watching TV, playing video games). This combined with a lack of physical exercise increases the risk of developing belly fat. Regular exercise is important for reducing belly fat, especially the visceral fat which has a greater chance of causing serious diseases⁵. 

2. Diet 

Poor dietary habits are an important risk factor for belly fat gain. Eating more calories than required by the body causes excess calories to be stored as fat, leading to obesity⁶. Belly fat can increase due to the consumption of energy-dense, processed foods¹. Greater consumption of foods that have saturated fat is another cause of belly fat. Limiting the consumption of food with added sugar is also important⁵.    

3. Poor-Quality Sleep 

Studies show a link between poor quality of sleep and an increase in body weight. Sleeping for less than 7 hours a night regularly might affect the hormones which control hunger⁵. This can make you overeat because your body does not recognise that you are full. This ultimately leads to belly fat gain.  

4. Stress 

Stress, whether long-term or short-term can influence your brain and trigger hormones like cortisol. These are the hormones that regulate energy and appetite⁵. Changes in these hormones can make you eat more, which can lead to weight gain⁵.

5. Genetics 

Genetics is also a cause of belly fat in many. Researchers have found about fifteen genes which can cause obesity⁷. People with certain genes are more likely to regain belly fat after weight loss, while the genes linked to overall body weight do not predict weight regain⁸. This says that genetics affects belly fat more than overall obesity⁸. Hence, in people with a  history of belly fat, maintaining a healthy lifestyle might lower the risk of belly fat regain.  

6. Certain Medicines 

Some medicines can cause belly fat by affecting the signals which control your hunger. These include medicines like antidepressants, birth control pills, medicines used for autoimmune diseases, insulin etc⁵ 

7. Health Conditions 

Some health issues like polycystic ovary syndrome (PCOS), Cushing’s syndrome, hypothyroidism, depression etc can cause weight gain or belly fat gain⁶. Eating-disorders like binge-eating and bulimia are the other causes wherein people consume a large amount of food and lose their control.  Treatments are necessary for all these conditions⁶.

Best Exercises to Lose Belly Fat

While it is difficult to reduce fat from a particular region of the body and most exercises focus on overall weight reduction, some cardio, high intensity and core strength exercises as well as certain yoga asanas can help tone the abdominal muscles. It’s ideal to do a combination of these for best results.  Following are some great exercises you can do: 

1. Cardiovascular Exercises (Cardio)

• Any physical activity which increases your heart rate, blood flow, breathing and sweating is a cardio or aerobic exercise^9,10. A healthy diet along with cardio, is the fastest way to lose belly fat. 
• These include exercises which engage large muscle groups. 
• Cardio workouts such as brisk walking, jogging, running, dancing and swimming help in burning more calories than you eat, which reduces overall weight loss, including belly fat¹⁰.
• The other health benefits of cardio include: 
  • Heart strengthening and improved blood flow⁹. 
  • Boosts mood and energy level, and lowers stress⁹.
  • Helps sleep well and reduces the chances of dementia⁹. 

2. High-Intensity Interval Training (HIIT) 

• This is a type of workout where you do fast exercises for a brief period, followed by short rest or low-intensity recovery¹¹.
• HIIT workouts to lose belly fat include: 
  • Burpees: Stand with feet apart, arms at your sides. Jump and land in a squat with a straight back. 
  • Jumping Jacks: Stand straight with your feet together and arms at your side. Jump, spread your feet wide and simultaneously raise your arms overhead. 
  • High Knees: Stand with feet slightly apart. Lift one knee and swing the opposite arm, then switch quickly and repeat fast.  
• They are short, intense exercise bursts of 15–60 seconds, followed by rest periods of 30–60 seconds¹².
• Health benefits include: 
  • Recent studies suggest that HIIT may reduce abdominal or belly fat more effectively¹¹.
  • Improves insulin sensitivity and cardiovascular health¹¹.

3. Strength Training (Resistance Training) 

• In strength training your muscles work against resistance, so they become stronger, last longer, and grow bigger. Your muscles get stronger when they repeatedly work against a force¹³.
• The strength training workouts include free weights, weight machines, resistance bands etc¹³. The specific strength training workouts to lose belly fat include: 
  • Push-ups: Lie on your stomach and put hands as wide as your shoulders. Keep your body straight, go down and then push your body up.  
  • Squats: Stand with your feet apart, bend knees and hips to lower your body, then rise back up. Repeat this several times. 
  • Kettlebell swings: Hold a kettlebell with both hands. Swing the kettlebell between your legs, then push your hips forward to lift it to chest level.  
  • Deadlifts: Stand with feet apart, bend knees and hips to lift the weight, keeping your back straight. 
• The effectiveness of the strength training depends on factors like the number of sets, repetitions, exercise choice, intensity, frequency and rest between sets¹³.
• The benefits of strength training include: 
  • Enhances muscle strengthening, flexibility, stamina, and weight control¹³.
  • Can help avoid risk of certain chronic diseases like diabetes, heart disease, arthritis, depression¹³.

4. Core and Abdominal Exercises 

• Core activities are a part strength building typically for the muscles around your trunk: abdominal (tummy), lower back, pelvis, and hips muscles¹⁴.
• It should be done with correct alignment and progressed gradually, so that it is safe and effective¹⁴.
• Types of core exercises that can try include: 
  • Reverse Crunch: Lie on your back, lift your hip and legs toward your ribs, hold for a second and then relax.  Repeat¹⁴.
  • Arm and Leg Raise: Lie on your stomach by stretching your arms above the head. Tighten your stomach, lift your right arm and left leg, and hold for five seconds¹⁴.
  • Bicycle stretch: Lie on your back with hands behind your head and knee at 45°. Lift your shoulders and bring your elbow to the opposite knee, then switch sides and continue¹⁴.
  • Mountain Climbers Twist: Start on your hands and toes. Bring one knee to your chest, then shift legs quickly. Keep your core straight and body tight. If finds difficult, do it on your knees¹⁵.
• Benefits of the core exercises include: 
  • Core muscle strengthening¹⁴.
  • Toning of abdominal muscles¹⁴.
  • Makes tasks such as lifting, reaching, bending, and even walking easier¹⁴.

5. Yoga 

• Yoga is a spiritual practice which uses deep and gentle science to create a connection between mind and body¹⁶. 
• The types of yogasanas which help reduce belly fat include: 
  • Bhujangasanan: Exhale and keep your forehead on the ground. Then keep your head on palms, extend your legs and relax¹⁶.
  • Pavanamuktasana: Lie on your back, bring knees to your chest, hug your shins, exhale, lift head to touch knees, and then relax^16,17 
  • Shalabasana: Lie on your stomach with chin on the floor and palms upward.  Inhale and raise both legs without bending your knees, retain for 10-20 seconds and then drop the legs^16, 17.
• Benefits of yoga include: 
  • Improves physical fitness, and heart health¹⁶.
  • Helps in calming your mind and relieving stress, anxiety etc¹⁶

When exercising, ensure to start with warming up and end with cooling down and always listen to your body, don’t overdo. Remember, proper technique is very important while doing any form of exercise not just to get the ideal results but to prevent oneself from injury or muscle strain. If you are beginner, it is best to practise these under a trained profession for proper guidance.  

Simple Tips for Healthy Weight Loss

Achieving healthy weight loss requires a combination of lifestyle changes. Here are some simple tips that you can follow to manage your belly fat. 

1. Healthy Dietary Habits 

• Reduce the number of calories you take in through food and beverages.  
• Include diverse types of vegetables, whole fruits, protein-rich foods such as beans, peas, lentils, nuts, seeds, soy products, lean meats, poultry, eggs, and seafood, fat-free or low-fat dairy products like milk, cheese, yoghurt, and whole grains such as oats, whole-wheat bread, and brown rice¹⁸.
• Avoid or reduce high-calorie foods like fried chicken or fish, tortilla chips, chocolate brownies, pizza with extra cheese, etc¹⁹.
• Avoid foods high in salt, sugar, added and saturated fats. These might reduce your metabolic function. Example: soft drinks, snacks, and alcohol drinks²⁰.
• Watch the portions you eat. Eating more portions increases calories¹⁸.
• Do not skip meals unnecessarily. Maintain regular meals and snacks²⁰. 

2. Increase Physical Activity 

• Practice walking in your garden or lawn²⁰.
• Instead of driving, prefer walking or cycling for short distances²⁰.
• Climb stairs, walk during breaks, and park your vehicles far away. This will increase your body movement²⁰.
• Aim for at least 150 minutes of physical activity along with muscle strengthening for 2 or more days a week (for adults). Kids should perform 60 minutes of physical activity a day⁵. 

3. Proper Sleep 

• Follow a regular sleep schedule. Lack of sleep can affect metabolism and insulin sensitivity²¹.
• Sleep in a dark room, avoid light exposure from TV, bed lamps, etc²¹. 
• Do not sleep soon after a lunch; it might affect the success of weight loss²¹.
• Sleep on time. People who sleep late may eat more and have a higher risk of gaining weight²¹.

4. Stress Management, Counselling and Motivation 

• Stress might be a reason for eating behaviours like overeating or unhealthy food choices. 
• Stress-management techniques like exercise, relaxation, meditation, and social support might help control emotional eating²².
• Go for counselling if you feel helpless. It might help you recognise stress triggers, cope better, set realistic weight-loss goals and follow healthy habits²³.
• Set realistic and manageable long-term goals for sustainable weight management, gain confidence by doing activities you could not do before and celebrate small successes to stay motivated²⁰.

5. Medical Evaluation 

• Seek a professional’s help and get testing done to understand the underlying cause of your weight gain. 
• Treating and managing underlying conditions such as anxiety or hormonal issues found through medical evaluation is important for weight loss²⁴.

Common Mistakes to Avoid

Even small mistakes can slow down your progress. Below are some common errors to avoid when trying to lose fat. 

1. Overdoing Exercise 

• Taking proper rest before the next workout. Inadequate rest might cause health issues and poor performance²⁵.
• Symptoms that your body is overstrained include reduced output, fatigue, mood swings, poor sleep, less motivation, feeling depressed, etc²⁵.
• Take a break for 1-2 weeks for recovery if you have these²⁵.

2. Skipping Meals or Extreme Dieting 

• Avoid cutting calories or skipping meals; it can cause energy and nutrient deficiencies²⁶.
• Extreme diet for a long period causes a lack in essential vitamins, minerals, protein, healthy fats, and fibre, weakening immunity²⁶.
• Long gaps between meals can induce overeating, while skipping meals can develop eating disorders²⁶.

3. Relying on Spot Reduction Exercises 

• Spot reduction does not really happen. Exercising in a particular area will not burn the fat there²⁷.
• Genetics largely determine your body fat distribution; spot reduction cannot change it²⁷.
• However, aiming for overall weight reduction and using a combination of exercises along with a healthy diet is the ideal way to lose fat²⁷.

4. Drinking Too Little Water 

• Water can help boost your metabolism and maintain your body’s electrolyte balance. 
• Drinking too little water can cause headaches, fatigue, constipation, overheating confusion etc. All these are the signs of dehydration²⁸.
• However, it is important to avoid sugary drinks like soft drinks, flavoured mineral water, and sports drinks.  

Conclusion

There are many factors influencing belly fat such as genetics, lifestyle, medical issues, environmental factors like stress etc, however, opting for the right approach can help manage this. Choosing balanced nutrition, staying active, sleeping well, and avoiding common mistakes are the basic things that you have to follow for a healthier body and mind. Although it is difficult to lose fat from a particular body part, combining cardio with HIIT and strength-building exercises focussing on the core can help with overall weight loss and toning of the abdominal muscles. Remember, consistency, patience, and sustainable habits are the key to long-term success when it comes to fat loss. 

Frequently Asked Questions (FAQs)

References

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