{"id":263235,"date":"2025-12-31T07:45:14","date_gmt":"2025-12-31T07:45:14","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=263235"},"modified":"2026-02-18T12:41:38","modified_gmt":"2026-02-18T12:41:38","slug":"best-exercises-to-lose-belly-fat-that-you-should-try","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/best-exercises-to-lose-belly-fat-that-you-should-try\/","title":{"rendered":"Best Exercises to Lose Belly Fat That You Should Try\u00a0"},"content":{"rendered":"<!DOCTYPE html PUBLIC \"-\/\/W3C\/\/DTD HTML 4.0 Transitional\/\/EN\" \"http:\/\/www.w3.org\/TR\/REC-html40\/loose.dtd\">\n<html><head><meta http-equiv=\"Content-Type\" content=\"text\/html; charset=utf-8\">\n<\/head><body><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69dec0f962c02\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69dec0f962c02\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/pharmeasy.in\/blog\/best-exercises-to-lose-belly-fat-that-you-should-try\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/pharmeasy.in\/blog\/best-exercises-to-lose-belly-fat-that-you-should-try\/#Types_of_Belly_Fat\" >Types of Belly Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/pharmeasy.in\/blog\/best-exercises-to-lose-belly-fat-that-you-should-try\/#What_Causes_Belly_Fat\" >What Causes Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/pharmeasy.in\/blog\/best-exercises-to-lose-belly-fat-that-you-should-try\/#Best_Exercises_to_Lose_Belly_Fat\" >Best Exercises to Lose Belly Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/pharmeasy.in\/blog\/best-exercises-to-lose-belly-fat-that-you-should-try\/#Simple_Tips_for_Healthy_Weight_Loss\" >Simple Tips for Healthy Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/pharmeasy.in\/blog\/best-exercises-to-lose-belly-fat-that-you-should-try\/#Common_Mistakes_to_Avoid\" >Common Mistakes to Avoid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/pharmeasy.in\/blog\/best-exercises-to-lose-belly-fat-that-you-should-try\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/pharmeasy.in\/blog\/best-exercises-to-lose-belly-fat-that-you-should-try\/#Frequently_Asked_Questions_FAQs\" >Frequently Asked Questions (FAQs)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/pharmeasy.in\/blog\/best-exercises-to-lose-belly-fat-that-you-should-try\/#References\" >References<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span><strong>Introduction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Central obesity\u00a0or\u00a0belly fat,\u00a0is\u00a0the excess fat stored around your belly or abdomen.\u00a0According to\u00a0a meta-analysis of over\u00a0280 population-based studies worldwide,\u00a0about\u00a041.5% of people aged 15 years and older have central obesity<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7387368\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup>. The main reasons for\u00a0this\u00a0are\u00a0changes\u00a0in\u00a0lifestyle\u00a0such as\u00a0a high calorie diet and\u00a0reduced physical activity.<sup>\u00a0<\/sup>Visceral fat, which is a type of belly fat, is\u00a0more harmful as it\u00a0is\u00a0responsible for\u00a0causing several diseases\u00a0like diabetes\u00a0and\u00a0heart disease<sup><a href=\"https:\/\/www.healthdirect.gov.au\/how-to-reduce-visceral-body-fat-hidden-fat\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup>.\u00a0Due to\u00a0the associated\u00a0health risks\u00a0and impact on appearance and confidence,\u00a0belly fat\u00a0has\u00a0become\u00a0a\u00a0major concern for many individuals<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK603747\/\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a><\/sup>.\u00a0\u00a0<\/p>\n\n\n\n<p>A lot of\u00a0people\u00a0want to know\u00a0how\u00a0to lose\u00a0belly fat.\u00a0Here is\u00a0the\u00a0good news!\u00a0In this article,\u00a0we will discuss\u00a0in detail about belly fat, its\u00a0types and\u00a0causes,\u00a0exercises\u00a0to lose belly fat,\u00a0some\u00a0tips for healthy weight loss and common mistakes you should avoid while trying to reduce your fat.\u00a0So,\u00a0let\u2019s\u00a0get started.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Types_of_Belly_Fat\"><\/span><strong>Types of Belly Fat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Belly fat\u00a0has\u00a0adipose tissue, which is\u00a0basically\u00a0fat\u00a0cells. They store energy, cushion the body, and help regulate temperature.\u00a0Based on the location, belly fats can be classified into two as, visceral belly fat and sub-cutaneous belly fat.\u00a0These\u00a0fats differ\u00a0in structure, developmental patterns,\u00a0and function<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6702693\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Visceral Belly Fat\u00a0(Visceral Adipose Tissue)<\/strong>\u00a0<\/h3>\n\n\n\n<ul>\n<li>This is the fat found deep in\u00a0the\u00a0abdomen, surrounding the internal organs such as\u00a0the\u00a0stomach, liver, kidneys, and intestines<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6702693\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.<\/li>\n\n\n\n<li>Males, boys who\u00a0attained\u00a0puberty, females who\u00a0attained\u00a0menopause, and people who consume too much alcohol have more chances of developing visceral fat<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6702693\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a>,<a href=\"https:\/\/www.healthdirect.gov.au\/how-to-reduce-visceral-body-fat-hidden-fat\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup>.<\/li>\n\n\n\n<li>The key feature of this fat\u00a0is\u00a0its strong association\u00a0with metabolic\u00a0disease\u00a0(increased\u00a0blood pressure, cholesterol, and <strong><a href=\"https:\/\/pharmeasy.in\/molecules\/human-insulin-7867\" target=\"_blank\" rel=\"noreferrer noopener\">insulin<\/a><\/strong> resistance\u00a0and obesity),\u00a0which can lead to diabetes and heart disease<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6702693\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a>,<a href=\"https:\/\/www.healthdirect.gov.au\/how-to-reduce-visceral-body-fat-hidden-fat\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup>.<\/li>\n\n\n\n<li>Too much visceral fat might also increase the risk of cancer, liver diseases,\u00a0stroke,\u00a0fertility issues etc<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6702693\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a>,<a href=\"https:\/\/www.healthdirect.gov.au\/how-to-reduce-visceral-body-fat-hidden-fat\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup>.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Sub-Cutaneuos\u00a0Fat (Sub-Cutaneuos\u00a0Adipose Tissue)<\/strong>\u00a0<\/h3>\n\n\n\n<ul>\n<li>This is\u00a0the\u00a0fat\u00a0located\u00a0just beneath the skin.\u00a0This is the most visible layer of fat and occupies\u00a0a large part of\u00a0the\u00a0body\u2019s total fat<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6702693\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.<\/li>\n\n\n\n<li>The amount of sub-cutaneous fat increases along with the total body fat as the children grow into adolescents<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6702693\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.<\/li>\n\n\n\n<li>The greater accumulation of this fat is found in girls. In girls, this fat normally deposits in hips, thighs,\u00a0and peripheral (outer) body areas<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6702693\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.<\/li>\n\n\n\n<li>Sub-cutaneous fat serves\u00a0as the major energy reservoir, gives warmth and protection, and plays a role in the body\u2019s hormone system<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6702693\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Causes_Belly_Fat\"><\/span><strong>What Causes Belly Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are many factors which contribute to belly fat, which\u00a0ultimately leads\u00a0to obesity.\u00a0Let us discuss them in detail.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Lack of\u00a0Exercise<\/strong>\u00a0<\/h3>\n\n\n\n<p>Changes in the standard of living and globalisation contribute to unhealthy lifestyle that can lead to weight gain.\u00a0Now-a-days\u00a0people have longer\u00a0siting hours,\u00a0be it for work (in front of computers) or for recreation\u00a0(like watching\u00a0TV,\u00a0playing\u00a0video games). This combined with\u00a0a\u00a0lack of physical\u00a0exercise\u00a0increases the risk of developing belly fat. Regular exercise is important for reducing belly fat, especially the visceral fat which has\u00a0a\u00a0greater chance\u00a0of causing serious diseases<sup><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/overweight-and-obesity\/causes\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup>.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Diet<\/strong>\u00a0<\/h3>\n\n\n\n<p>Poor dietary habits are an important\u00a0risk factor for belly fat gain.\u00a0Eating more calories than required\u00a0by the body\u00a0causes excess calories to be stored as fat, leading to obesity<sup><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/factors-affecting-weight-health\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a><\/sup>.\u00a0Belly fat can increase due to the consumption of energy-dense, processed foods<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7387368\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup>.\u00a0Greater consumption of foods\u00a0that have\u00a0saturated fat is another cause of belly fat. Limiting the consumption of food with added sugar is also important<sup><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/overweight-and-obesity\/causes\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup>.\u00a0\u00a0<sup>\u00a0<\/sup>\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Poor-Quality Sleep<\/strong>\u00a0<\/h3>\n\n\n\n<p>Studies show a link between\u00a0poor quality\u00a0of sleep and\u00a0an\u00a0increase in body weight.\u00a0Sleeping for less than 7 hours a night regularly might affect the hormones\u00a0which control hunger<sup><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/overweight-and-obesity\/causes\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup>.\u00a0This can make you overeat because your body does not recognise that you are full. This\u00a0ultimately leads\u00a0to\u00a0belly fat gain.\u00a0\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Stress<\/strong>\u00a0<\/h3>\n\n\n\n<p>Stress, whether\u00a0long-term or short-term can influence your brain and trigger hormones like cortisol. These are the hormones that regulate\u00a0energy and appetite<sup><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/overweight-and-obesity\/causes\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup>. Changes in these hormones can make you eat more, which can lead\u00a0to weight\u00a0gain<sup><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/overweight-and-obesity\/causes\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Genetics<\/strong>\u00a0<\/h3>\n\n\n\n<p>Genetics is also a cause of belly fat in many. Researchers have found about fifteen genes which can cause obesity<sup><a href=\"https:\/\/academic.oup.com\/jcem\/article\/108\/12\/3201\/7199846\" target=\"_blank\" rel=\"noreferrer noopener\">7<\/a><\/sup>.\u00a0People with certain genes are more likely to regain belly fat\u00a0after\u00a0weight loss,\u00a0while\u00a0the genes linked to\u00a0overall body weight\u00a0do not predict weight regain<sup><a href=\"https:\/\/diabetesjournals.org\/diabetes\/\" target=\"_blank\" rel=\"noreferrer noopener\">8<\/a><\/sup>.\u00a0This says that\u00a0genetics\u00a0affects belly fat more than overall\u00a0obesity<sup><a href=\"https:\/\/diabetesjournals.org\/diabetes\/\" target=\"_blank\" rel=\"noreferrer noopener\">8<\/a><\/sup>. Hence,\u00a0in people\u00a0with a\u00a0\u00a0history of\u00a0belly fat,\u00a0maintaining a healthy lifestyle might lower the risk\u00a0of\u00a0belly fat\u00a0regain.<sup>\u00a0<\/sup>\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Certain Medicines<\/strong>\u00a0<\/h3>\n\n\n\n<p>Some medicines can cause belly fat\u00a0by affecting the signals which control your hunger. These include medicines like antidepressants, birth control pills, medicines used\u00a0for\u00a0autoimmune diseases,\u00a0insulin etc<sup>5<\/sup>\u00a0<\/p><div id=\"sfa_container_263235\" class=\"sfa_container\" style=\"display:none\"><div class=\"sfa_overlay\"><\/div><button id=\"sfa_btn_263235\" class=\"sfa_btn\">Show Full Article<\/button><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Health Conditions<\/strong>\u00a0<\/h3>\n\n\n\n<p>Some health issues like polycystic ovary syndrome (PCOS), Cushing\u2019s syndrome, hypothyroidism, depression etc can cause weight gain or belly fat gain<sup><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/factors-affecting-weight-health\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a><\/sup>.\u00a0Eating-disorders like binge-eating and bulimia are the other causes\u00a0wherein\u00a0people consume a large amount of food\u00a0and\u00a0lose\u00a0their control.\u00a0\u00a0Treatments are necessary for all these conditions<sup><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/factors-affecting-weight-health\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a><\/sup>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Best_Exercises_to_Lose_Belly_Fat\"><\/span><strong>Best Exercises to Lose Belly Fat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While it is difficult to reduce fat from a particular region of the body\u00a0and most\u00a0exercises\u00a0focus on\u00a0overall weight\u00a0reduction,\u00a0some\u00a0cardio,\u00a0high\u00a0intensity\u00a0and core\u00a0strength\u00a0exercises\u00a0as well as certain\u00a0yoga asanas can help\u00a0tone\u00a0the abdominal muscles.\u00a0It\u2019s\u00a0ideal to do a combination of these for best results.\u00a0\u00a0Following are some\u00a0great\u00a0exercises\u00a0you can\u00a0do:\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Cardiovascular Exercises (Cardio)<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/06\/19063104\/Running-375x250.webp\" alt=\"running\" class=\"wp-image-248763\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/06\/19063104\/Running-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/06\/19063104\/Running-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/06\/19063104\/Running-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/06\/19063104\/Running-1536x1025.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/06\/19063104\/Running-2048x1366.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/06\/19063104\/Running-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/06\/19063104\/Running-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/06\/19063104\/Running-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/06\/19063104\/Running-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>Any physical activity which increases your heart rate, blood flow,\u00a0breathing\u00a0and sweating\u00a0is a cardio\u00a0or aerobic\u00a0exercise<sup><a href=\"https:\/\/www.healthdirect.gov.au\/cardiovascular-exercise\" target=\"_blank\" rel=\"noreferrer noopener\">9<\/a>,<a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/activity\/best-exercise-to-lose-belly-fat\" target=\"_blank\" rel=\"noreferrer noopener\">10<\/a><\/sup>.\u00a0A\u00a0healthy diet\u00a0along\u00a0with cardio, is the\u00a0fastest way to lose belly fat.\u00a0<\/li>\n\n\n\n<li>These include exercises which engage large muscle groups.\u00a0<\/li>\n\n\n\n<li>Cardio\u00a0workouts\u00a0such as brisk walking,\u00a0jogging, running,\u00a0dancing\u00a0and swimming\u00a0help\u00a0in burning more calories than you eat, which reduces overall weight loss, including belly fat<sup><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/activity\/best-exercise-to-lose-belly-fat\" target=\"_blank\" rel=\"noreferrer noopener\">10<\/a><\/sup>.<\/li>\n\n\n\n<li>The\u00a0other\u00a0health benefits of\u00a0cardio\u00a0include:\u00a0\n<ul>\n<li>Heart strengthening and improved blood flow<sup><a href=\"https:\/\/www.healthdirect.gov.au\/cardiovascular-exercise\" target=\"_blank\" rel=\"noreferrer noopener\">9<\/a><\/sup>.\u00a0<\/li>\n\n\n\n<li>Boosts mood and\u00a0energy\u00a0level, and\u00a0lowers stress<sup><a href=\"https:\/\/www.healthdirect.gov.au\/cardiovascular-exercise\" target=\"_blank\" rel=\"noreferrer noopener\">9<\/a><\/sup>.<\/li>\n\n\n\n<li>Helps sleep well and reduces the chances of dementia<sup><a href=\"https:\/\/www.healthdirect.gov.au\/cardiovascular-exercise\" target=\"_blank\" rel=\"noreferrer noopener\">9<\/a><\/sup>.\u00a0<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. High-Intensity Interval Training (HIIT)\u00a0<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/jumping-jacks-375x250.webp\" alt=\"\" class=\"wp-image-263549\" srcset=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/jumping-jacks-375x250.webp 375w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/jumping-jacks-1024x683.webp 1024w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/jumping-jacks-768x512.webp 768w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/jumping-jacks-1536x1025.webp 1536w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/jumping-jacks-2048x1366.webp 2048w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/jumping-jacks-741x494.webp 741w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/jumping-jacks-480x320.webp 480w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/jumping-jacks-720x480.webp 720w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/jumping-jacks-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>This is a type of workout where you do fast exercises for\u00a0a brief period, followed by short rest or low-intensity recovery<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4334091\/\" target=\"_blank\" rel=\"noreferrer noopener\">11<\/a><\/sup>.<\/li>\n\n\n\n<li>HIIT\u00a0workouts to lose\u00a0belly fat\u00a0include:\u00a0\n<ul>\n<li><strong>Burpees:<\/strong>\u00a0Stand with feet apart, arms at your sides. Jump and land in a squat with a straight back.\u00a0<\/li>\n\n\n\n<li><strong>Jumping Jacks:<\/strong>\u00a0Stand straight with your\u00a0feet\u00a0together\u00a0and arms at your side.\u00a0Jump,\u00a0spread your feet\u00a0wide and\u00a0simultaneously raise your arms overhead.\u00a0<\/li>\n\n\n\n<li><strong>High Knees:<\/strong>\u00a0Stand with feet slightly apart.\u00a0Lift one knee and swing the opposite arm, then switch quickly and repeat fast.\u00a0\u00a0<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>They\u00a0are\u00a0short, intense exercise bursts of 15\u201360 seconds, followed by rest periods of 30\u201360 seconds<sup><a href=\"https:\/\/gunlaketribe-nsn.gov\/glt-events\/high-intensity-interval-training-hiit\/\" target=\"_blank\" rel=\"noreferrer noopener\">12<\/a><\/sup>.<\/li>\n\n\n\n<li>Health benefits include:\u00a0\n<ul>\n<li>Recent studies\u00a0suggest that HIIT may reduce\u00a0abdominal or belly fat more effectively<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4334091\/\" target=\"_blank\" rel=\"noreferrer noopener\">11<\/a><\/sup>.<\/li>\n\n\n\n<li>Improves insulin sensitivity and cardiovascular health<sup><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4334091\/\" target=\"_blank\" rel=\"noreferrer noopener\">11<\/a><\/sup>.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Strength Training (Resistance Training)<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07065517\/squats-375x229.webp\" alt=\"\" class=\"wp-image-215215\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07065517\/squats-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07065517\/squats-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07065517\/squats-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07065517\/squats.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>In strength training your\u00a0muscles work\u00a0against\u00a0resistance,\u00a0so they become stronger, last longer, and grow bigger.\u00a0Your muscles get stronger when they repeatedly work against a force<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a><\/sup>.<\/li>\n\n\n\n<li>The strength training\u00a0workouts\u00a0include\u00a0free\u202fweights,\u00a0weight\u202fmachines,\u00a0resistance\u202fbands\u00a0etc<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a><\/sup>.\u00a0The specific\u00a0strength training\u00a0workouts to lose\u00a0belly fat\u00a0include:\u00a0\n<ul>\n<li><strong>Push-ups:<\/strong>\u00a0Lie on your stomach\u00a0and\u00a0put hands as wide as your shoulders.\u00a0Keep your body straight, go down and then\u00a0push\u00a0your body\u00a0up.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Squats:<\/strong>\u00a0Stand with your\u00a0feet\u00a0apart,\u00a0bend knees and hips to lower\u00a0your body,\u00a0then rise back up. Repeat this several times.\u00a0<\/li>\n\n\n\n<li><strong>Kettlebell swings:<\/strong>\u00a0Hold a kettlebell with both hands.\u00a0Swing the kettlebell between your legs, then push your hips forward to lift it to chest level.\u00a0\u00a0<\/li>\n\n\n\n<li><strong>Deadlifts:<\/strong>\u00a0Stand with feet\u00a0apart,\u00a0bend\u00a0knees and hips to lift the weight, keeping your back straight.\u00a0<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>The\u00a0effectiveness of\u00a0the strength training depends on\u00a0factors like\u00a0the\u00a0number of sets,\u00a0repetitions, exercise\u00a0choice, intensity,\u00a0frequency\u00a0and rest between sets<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a><\/sup>.<\/li>\n\n\n\n<li>The benefits of strength training include:\u00a0\n<ul>\n<li>Enhances\u00a0muscle strengthening, flexibility,\u00a0stamina,\u00a0and\u00a0weight control<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a><\/sup>.<\/li>\n\n\n\n<li>Can help avoid risk of certain\u00a0chronic diseases like diabetes,\u00a0heart disease, arthritis, depression<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a><\/sup>.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Core\u00a0and Abdominal\u00a0Exercises<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/reverse-crunch-375x250.webp\" alt=\"\" class=\"wp-image-263548\" srcset=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/reverse-crunch-375x250.webp 375w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/reverse-crunch-1024x683.webp 1024w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/reverse-crunch-768x512.webp 768w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/reverse-crunch-1536x1024.webp 1536w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/reverse-crunch-2048x1365.webp 2048w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/reverse-crunch-741x494.webp 741w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/reverse-crunch-480x320.webp 480w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/reverse-crunch-720x480.webp 720w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/reverse-crunch-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>Core\u00a0activities\u00a0are\u00a0a part strength building typically for\u00a0the muscles around your trunk:\u00a0abdominal\u00a0(tummy), lower back, pelvis, and hips muscles<sup><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/core-conditioning-its-not-just-about-abs\" target=\"_blank\" rel=\"noreferrer noopener\">14<\/a><\/sup>.<\/li>\n\n\n\n<li>It should be done with correct\u00a0alignment\u00a0and progressed gradually,\u00a0so that it is safe\u00a0and\u00a0effective<sup><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/core-conditioning-its-not-just-about-abs\" target=\"_blank\" rel=\"noreferrer noopener\">14<\/a><\/sup>.<\/li>\n\n\n\n<li>Types of\u00a0core\u00a0exercises\u00a0that can\u00a0try\u00a0include:\u00a0\n<ul>\n<li><strong>Reverse Crunch:<\/strong>\u00a0Lie on your back, lift\u00a0your\u00a0hip and legs\u00a0toward your ribs, hold for a second and then relax.\u00a0\u00a0Repeat<sup><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/core-conditioning-its-not-just-about-abs\" target=\"_blank\" rel=\"noreferrer noopener\">14<\/a><\/sup>.<\/li>\n\n\n\n<li><strong>Arm and Leg Raise: <\/strong>Lie on your stomach by stretching your arms above the head.\u00a0Tighten your stomach, lift your right arm and left leg, and hold for five seconds<sup><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/core-conditioning-its-not-just-about-abs\" target=\"_blank\" rel=\"noreferrer noopener\">14<\/a><\/sup>.<\/li>\n\n\n\n<li><strong>Bicycle stretch:\u00a0<\/strong>Lie on your back with hands behind your head and knee at 45\u00b0.\u00a0Lift your shoulders and bring\u00a0your\u00a0elbow to the opposite knee, then switch sides\u00a0and continue<sup><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/core-conditioning-its-not-just-about-abs\" target=\"_blank\" rel=\"noreferrer noopener\">14<\/a><\/sup>.<\/li>\n\n\n\n<li><strong>Mountain Climbers Twist: <\/strong>Start on your hands and toes.\u00a0Bring one knee to your chest,\u00a0then\u00a0shift legs quickly.\u00a0Keep your core straight and body tight. If finds difficult, do it on your knees<sup><a href=\"https:\/\/hw.qld.gov.au\/blog\/exercise\/mountain-climber-twists-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">15<\/a><\/sup>.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Benefits of the core exercises include:\u00a0\n<ul>\n<li>Core muscle\u00a0strengthening<sup><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/core-conditioning-its-not-just-about-abs\" target=\"_blank\" rel=\"noreferrer noopener\">14<\/a><\/sup>.<\/li>\n\n\n\n<li>Toning of abdominal muscles<sup><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/core-conditioning-its-not-just-about-abs\" target=\"_blank\" rel=\"noreferrer noopener\">14<\/a><\/sup>.<\/li>\n\n\n\n<li>Makes tasks such\u00a0as lifting,\u00a0reaching, bending, and even walking easier<sup><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/core-conditioning-its-not-just-about-abs\" target=\"_blank\" rel=\"noreferrer noopener\">14<\/a><\/sup>.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Yoga<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/25085008\/shutterstock_1478828588-375x250.jpg\" alt=\"\" class=\"wp-image-208024\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/25085008\/shutterstock_1478828588-375x250.jpg 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/25085008\/shutterstock_1478828588-1024x683.jpg 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/25085008\/shutterstock_1478828588-768x512.jpg 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/25085008\/shutterstock_1478828588-1536x1024.jpg 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/25085008\/shutterstock_1478828588-2048x1366.jpg 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/25085008\/shutterstock_1478828588-741x494.jpg 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/25085008\/shutterstock_1478828588-480x320.jpg 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/25085008\/shutterstock_1478828588-720x480.jpg 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/06\/25085008\/shutterstock_1478828588-150x100.jpg 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>Yoga is a spiritual practice which uses deep and gentle science to create\u00a0a connection\u00a0between mind and body<sup><a href=\"https:\/\/www.mea.gov.in\/images\/pdf\/common-yoga-protocol.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">16<\/a><\/sup>.\u00a0<\/li>\n\n\n\n<li>The types of\u00a0yogasanas\u00a0which\u00a0help\u00a0reduce\u00a0belly fat include:\u00a0\n<ul>\n<li><strong>Bhujangasanan: <\/strong>Exhale and keep\u00a0your forehead\u00a0on the ground.\u00a0Then keep your head on palms,\u00a0extend your\u00a0legs\u00a0and relax<sup><a href=\"https:\/\/www.mea.gov.in\/images\/pdf\/common-yoga-protocol.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">16<\/a><\/sup>.<\/li>\n\n\n\n<li><strong>Pavanamuktasana:<\/strong>\u00a0Lie on your back,\u00a0bring knees to your chest,\u00a0hug\u00a0your shins,\u00a0exhale, lift head to touch knees, and then relax<sup><a href=\"https:\/\/www.mea.gov.in\/images\/pdf\/common-yoga-protocol.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">16<\/a>,<a href=\"https:\/\/www.researchgate.net\/profile\/Yogesh-Deole\/publication\/265026464\/\" target=\"_blank\" rel=\"noreferrer noopener\">17<\/a><\/sup>\u00a0<\/li>\n\n\n\n<li><strong>Shalabasana:<\/strong>\u00a0Lie on your stomach\u00a0with chin on the floor and palms upward.\u00a0\u00a0Inhale and raise\u00a0both legs without bending your knees,\u00a0retain\u00a0for\u00a010-20 seconds and\u00a0then drop the legs<sup><a href=\"https:\/\/www.mea.gov.in\/images\/pdf\/common-yoga-protocol.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">16<\/a>,\u00a0<a href=\"https:\/\/www.researchgate.net\/profile\/Yogesh-Deole\/publication\/265026464\/\" target=\"_blank\" rel=\"noreferrer noopener\">17<\/a><\/sup>.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Benefits of yoga include:\u00a0\n<ul>\n<li>Improves physical fitness,\u00a0and\u00a0heart health<sup><a href=\"https:\/\/www.mea.gov.in\/images\/pdf\/common-yoga-protocol.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">16<\/a><\/sup>.<\/li>\n\n\n\n<li>Helps in\u00a0calming your mind and relieving\u00a0stress,\u00a0anxiety\u00a0etc<sup><a href=\"https:\/\/www.mea.gov.in\/images\/pdf\/common-yoga-protocol.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">16<\/a><\/sup><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p>When exercising,\u00a0ensure to\u00a0start with warming\u00a0up and end with cooling\u00a0down and\u00a0always\u00a0listen to your body,\u00a0don\u2019t\u00a0overdo.\u00a0Remember, proper technique is\u00a0very important\u00a0while doing any form of exercise not just to get the ideal results but to prevent oneself from injury or muscle strain.\u00a0If you are beginner, it is best to practise these under a trained profession for proper guidance.\u00a0\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Simple_Tips_for_Healthy_Weight_Loss\"><\/span><strong>Simple Tips for Healthy Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Achieving healthy weight loss requires a combination of lifestyle changes.\u00a0Here are some simple tips that you can follow to manage your\u00a0belly fat.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Healthy Dietary Habits<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"265\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/14170300\/breakfast-woman-eating-375x265.webp\" alt=\"dont skip breakfast\" class=\"wp-image-234104\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/14170300\/breakfast-woman-eating-375x265.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/14170300\/breakfast-woman-eating-1024x723.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/14170300\/breakfast-woman-eating-768x542.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/14170300\/breakfast-woman-eating-1536x1085.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/14170300\/breakfast-woman-eating-2048x1446.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/14170300\/breakfast-woman-eating-480x339.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/14170300\/breakfast-woman-eating-680x480.webp 680w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/01\/14170300\/breakfast-woman-eating-150x106.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>Reduce the number of calories\u00a0you\u00a0take\u00a0in\u00a0through food and beverages.\u00a0\u00a0<\/li>\n\n\n\n<li>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 rice<sup><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/eating-physical-activity\" target=\"_blank\" rel=\"noreferrer noopener\">18<\/a><\/sup>.<\/li>\n\n\n\n<li>Avoid or reduce high-calorie foods like fried chicken or fish, tortilla chips, chocolate brownies, pizza with extra cheese,\u00a0etc<sup><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000892.htm\" target=\"_blank\" rel=\"noreferrer noopener\">19<\/a><\/sup>.<\/li>\n\n\n\n<li>Avoid\u00a0foods high in salt, sugar, added and saturated fats. These might reduce your metabolic function. Example: soft drinks, snacks, and alcohol drinks<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\" target=\"_blank\" rel=\"noreferrer noopener\">20<\/a><\/sup>.<\/li>\n\n\n\n<li>Watch the portions you eat. Eating more portions increases calories<sup><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/eating-physical-activity\" target=\"_blank\" rel=\"noreferrer noopener\">18<\/a><\/sup>.<\/li>\n\n\n\n<li>Do not skip meals unnecessarily. Maintain regular meals and snacks<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\" target=\"_blank\" rel=\"noreferrer noopener\">20<\/a><\/sup>.\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Increase Physical Activity<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/brisk-walking-1-375x250.webp\" alt=\"brisk walking\" class=\"wp-image-262054\" srcset=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/brisk-walking-1-375x250.webp 375w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/brisk-walking-1-1024x683.webp 1024w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/brisk-walking-1-768x512.webp 768w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/brisk-walking-1-1536x1024.webp 1536w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/brisk-walking-1-2048x1365.webp 2048w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/brisk-walking-1-741x494.webp 741w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/brisk-walking-1-480x320.webp 480w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/brisk-walking-1-720x480.webp 720w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/brisk-walking-1-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>Practice walking in your garden or lawn<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\" target=\"_blank\" rel=\"noreferrer noopener\">20<\/a><\/sup>.<\/li>\n\n\n\n<li>Instead of driving,\u00a0prefer walking or cycling for short distances<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\" target=\"_blank\" rel=\"noreferrer noopener\">20<\/a><\/sup>.<\/li>\n\n\n\n<li>Climb stairs, walk\u00a0during breaks, and park your vehicles far\u00a0away.\u00a0This will increase your body movement<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\" target=\"_blank\" rel=\"noreferrer noopener\">20<\/a><\/sup>.<\/li>\n\n\n\n<li>Aim for at least 150 minutes of physical activity along with muscle strengthening for 2 or more days a week\u00a0(for adults). Kids should perform 60 minutes of physical activity a day<sup><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/overweight-and-obesity\/causes\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup>.\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Proper Sleep<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05101021\/Pink-Himalayan-Salt-for-Sound-Sleep-375x229.webp\" alt=\"sleep\" class=\"wp-image-214736\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05101021\/Pink-Himalayan-Salt-for-Sound-Sleep-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05101021\/Pink-Himalayan-Salt-for-Sound-Sleep-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05101021\/Pink-Himalayan-Salt-for-Sound-Sleep-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/05101021\/Pink-Himalayan-Salt-for-Sound-Sleep.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>Follow a regular sleep schedule.\u00a0Lack of sleep can affect metabolism and insulin sensitivity<sup><a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/weight-loss-and-sleep\" target=\"_blank\" rel=\"noreferrer noopener\">21<\/a><\/sup>.<\/li>\n\n\n\n<li>Sleep\u00a0in\u00a0a\u00a0dark\u00a0room, avoid light exposure from TV, bed lamps,\u00a0etc<sup><a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/weight-loss-and-sleep\" target=\"_blank\" rel=\"noreferrer noopener\">21<\/a><\/sup>.\u00a0<\/li>\n\n\n\n<li>Do not\u00a0sleep soon after a lunch;\u00a0it might\u00a0affect\u00a0the success of weight loss<sup><a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/weight-loss-and-sleep\" target=\"_blank\" rel=\"noreferrer noopener\">21<\/a><\/sup>.<\/li>\n\n\n\n<li>Sleep\u00a0on time. People who sleep late\u00a0may eat more and have a higher risk of gaining weight<sup><a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/weight-loss-and-sleep\" target=\"_blank\" rel=\"noreferrer noopener\">21<\/a><\/sup>.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Stress Management,\u00a0Counselling\u00a0and Motivation<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-375x250.webp\" alt=\"stress\" class=\"wp-image-209881\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>Stress\u00a0might\u00a0be a reason for eating behaviours like overeating or unhealthy\u00a0food choices.\u00a0<\/li>\n\n\n\n<li>Stress-management techniques like\u00a0exercise,\u00a0relaxation, meditation,\u00a0and\u00a0social\u00a0support might\u00a0help control emotional eating<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\" target=\"_blank\" rel=\"noreferrer noopener\">22<\/a><\/sup>.<\/li>\n\n\n\n<li>Go for counselling if you feel helpless.\u00a0It\u00a0might\u00a0help you recognise stress triggers, cope better, set realistic weight-loss goals\u00a0and\u00a0follow healthy\u00a0habits<sup><a href=\"https:\/\/bmjopen.bmj.com\/content\/10\/11\/e039295.abstract\" target=\"_blank\" rel=\"noreferrer noopener\">23<\/a><\/sup>.<\/li>\n\n\n\n<li>Set realistic and manageable long-term goals for sustainable weight management, gain confidence by doing activities you could not do before\u00a0and celebrate small successes\u00a0to stay motivated<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\" target=\"_blank\" rel=\"noreferrer noopener\">20<\/a><\/sup>.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Medical Evaluation<\/strong>\u00a0<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/consulting-doctor-375x250.webp\" alt=\"\" class=\"wp-image-263546\" srcset=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/consulting-doctor-375x250.webp 375w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/consulting-doctor-1024x683.webp 1024w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/consulting-doctor-768x512.webp 768w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/consulting-doctor-1536x1024.webp 1536w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/consulting-doctor-2048x1365.webp 2048w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/consulting-doctor-741x494.webp 741w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/consulting-doctor-480x320.webp 480w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/consulting-doctor-720x480.webp 720w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/consulting-doctor-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>Seek a professional\u2019s\u00a0help\u00a0and\u00a0get\u00a0testing done\u00a0to\u00a0understand the\u00a0underlying cause of\u00a0your weight gain.\u00a0<\/li>\n\n\n\n<li>Treating and managing underlying conditions\u00a0such as\u00a0anxiety or hormonal issues\u00a0found through medical evaluation\u00a0is important for weight loss<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK576399\/\" target=\"_blank\" rel=\"noreferrer noopener\">24<\/a><\/sup>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_to_Avoid\"><\/span><strong>Common Mistakes to Avoid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Even small mistakes can slow down your progress. Below are some common errors to avoid when trying to lose fat.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Overdoing Exercise<\/strong>\u00a0<\/h3>\n\n\n\n<ul>\n<li>Taking\u00a0proper\u00a0rest before\u00a0the next workout.<sup>\u00a0<\/sup>Inadequate rest might cause health issues and\u00a0poor performance<sup><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000807.htm\" target=\"_blank\" rel=\"noreferrer noopener\">25<\/a><\/sup>.<\/li>\n\n\n\n<li>Symptoms that your body is overstrained include\u00a0reduced\u00a0output,\u00a0fatigue,\u00a0mood swings, poor\u00a0sleep,\u00a0less\u00a0motivation, feeling depressed,\u00a0etc<sup><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000807.htm\" target=\"_blank\" rel=\"noreferrer noopener\">25<\/a><\/sup>.<\/li>\n\n\n\n<li>Take a break for 1-2 weeks\u00a0for recovery\u00a0if you have these<sup><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000807.htm\" target=\"_blank\" rel=\"noreferrer noopener\">25<\/a><\/sup>.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Skipping Meals or Extreme Dieting<\/strong>\u00a0<\/h3>\n\n\n\n<ul>\n<li>Avoid cutting calories or skipping meals;\u00a0it can\u00a0cause\u00a0energy and nutrient\u00a0deficiencies<sup><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S240585722300116X\" target=\"_blank\" rel=\"noreferrer noopener\">26<\/a><\/sup>.<\/li>\n\n\n\n<li>Extreme diet for a long period causes\u00a0a\u00a0lack in essential vitamins, minerals, protein, healthy fats, and\u00a0fibre, weakening\u00a0immunity<sup><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S240585722300116X\" target=\"_blank\" rel=\"noreferrer noopener\">26<\/a><\/sup>.<\/li>\n\n\n\n<li>Long\u00a0gaps between meals can induce\u00a0overeating, while\u00a0skipping meals can develop\u00a0eating disorders<sup><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S240585722300116X\" target=\"_blank\" rel=\"noreferrer noopener\">26<\/a><\/sup>.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.<\/strong> <strong>Relying on Spot Reduction Exercises<\/strong>\u00a0<\/h3>\n\n\n\n<ul>\n<li>Spot reduction\u00a0does not really happen. Exercising in a particular area will not burn the fat\u00a0there<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/\" target=\"_blank\" rel=\"noreferrer noopener\">27<\/a><\/sup>.<\/li>\n\n\n\n<li>Genetics\u00a0largely determine\u00a0your body fat\u00a0distribution;\u00a0spot reduction\u00a0cannot change it<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/\" target=\"_blank\" rel=\"noreferrer noopener\">27<\/a><\/sup>.<\/li>\n\n\n\n<li>However, aiming for overall\u00a0weight reduction and using a combination of exercises\u00a0along with a healthy diet\u00a0is the ideal way to lose\u00a0fat<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/\" target=\"_blank\" rel=\"noreferrer noopener\">27<\/a><\/sup>.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Drinking Too Little Water<\/strong>\u00a0<\/h3>\n\n\n\n<ul>\n<li>Water can help boost your metabolism and\u00a0maintain your body\u2019s electrolyte balance.\u00a0<\/li>\n\n\n\n<li>Drinking too little water can\u00a0cause headaches, fatigue,\u00a0constipation,\u00a0overheating\u00a0confusion etc. All these are the signs of dehydration<sup><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/water-healthy-drinks\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">28<\/a><\/sup>.<\/li>\n\n\n\n<li>However, it is important to\u00a0avoid sugary\u00a0drinks\u00a0like soft drinks, flavoured mineral water,\u00a0and sports drinks.\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/benefits-of-walking-backwards-unveiling-the-science-backed-advantages\/\" target=\"_blank\" rel=\"noreferrer noopener\">Walking Backwards: Benefits, Precautions &amp; How to Do It<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are\u00a0many\u00a0factors influencing belly fat\u00a0such as\u00a0genetics, lifestyle,\u00a0medical issues,\u00a0environmental factors\u00a0like stress etc,\u00a0however,\u00a0opting for\u00a0the\u00a0right approach can\u00a0help\u00a0manage this.\u00a0Choosing balanced nutrition, staying active, sleeping well, and avoiding common mistakes are the basic things that you have to follow\u00a0for a healthier body and mind.\u00a0Although it is difficult to\u00a0lose\u00a0fat from a particular body part,\u00a0combining cardio\u00a0with HIIT and\u00a0strength-building\u00a0exercises\u00a0focussing on the core\u00a0can help with overall weight loss\u00a0and\u00a0toning of\u00a0the abdominal muscles. Remember, consistency, patience, and sustainable habits are the key to long-term success\u00a0when it comes to fat loss.\u00a0<\/p>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/how-to-lose-face-fat-proven-methods-to-try-at-home\/\" target=\"_blank\" rel=\"noreferrer noopener\">How To Lose Face Fat At Home Naturally<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions_FAQs\"><\/span><strong>Frequently Asked Questions<\/strong> <strong>(FAQs)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1767076665604\"><strong class=\"schema-faq-question\"><strong>How will I know if I have visceral fat?<\/strong><\/strong> <p class=\"schema-faq-answer\">Measure your waist to check your visceral fat. Your waist circumference\u00a0(perimeter)\u00a0tells how much fat surrounds your organs. For females,\u00a0it is 80 cm and for males,\u00a0it is 95 cm.\u00a0A waist measure greater than these\u00a0are clear sign of health issues<sup><a href=\"https:\/\/www.healthdirect.gov.au\/how-to-reduce-visceral-body-fat-hidden-fat\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup>.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1767076683259\"><strong class=\"schema-faq-question\"><strong>How to avoid injury while performing cardio?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">A\u00a05-minute\u00a0warm-up is essential before you start your cardio workout.\u00a0This will prepare you heart muscles to gently into\u00a0exercise and\u00a0will reduce injuries<sup><a href=\"https:\/\/www.healthdirect.gov.au\/cardiovascular-exercise\" target=\"_blank\" rel=\"noreferrer noopener\">9<\/a><\/sup>.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1767076696411\"><strong class=\"schema-faq-question\"><strong>How to\u00a0prevent\u00a0workout\u00a0overload?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Taking\u00a0enough calories for your workouts, proper fluid intake, cutting your workouts\u00a0if\u00a0you feel stressed,\u00a0resting at least 6 hours before workouts are some methods to prevent your body from getting over strained<sup><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000807.htm\" target=\"_blank\" rel=\"noreferrer noopener\">25<\/a><\/sup>.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1767076716230\"><strong class=\"schema-faq-question\"><strong>Give some tips\u00a0for\u00a0dancing as an exercise.<\/strong><\/strong> <p class=\"schema-faq-answer\">Dancing not only helps with weight management but also improves heart and lung functions.\u00a0It can boost your mental health, self-confidence, self-esteem, and social skills.\u00a0Anybody of any age can enjoy dance as a sport or hobby.\u00a0Plus,\u00a0there are several\u00a0options\u00a0you can choose from such as Zumba, Ballet, Hip-hop etc.\u00a0Here\u00a0are some tips\u00a0you should\u00a0follow\u00a0if\u00a0you\u00a0practise dancing:\u00a0<br>Drink enough water before you start.\u00a0<br>Take proper rest between dance sessions.\u00a0<br>Do warm-up before you start dancing.\u00a0<br>Cool down your body with stretches after dancing<sup><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/HealthyLiving\/dance-health-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">29<\/a><\/sup>.<\/p> <\/div> <\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"References\"><\/span><strong>References<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol start=\"1\">\n<li>Wog MCS, Huang J, Wang J, Chan PSF, Lok V, Chen X, et al. 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Avaible from: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/<\/a><\/li>\n<\/ol>\n\n\n\n<ol start=\"28\">\n<li>CDC. About Water and Healthier Drinks [Internet]. CDC. 2024. Available from:\u00a0<a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/water-healthy-drinks\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.cdc.gov\/healthy-weight-growth\/water-healthy-drinks\/index.html<\/a>\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"29\">\n<li>Better Health. Dance \u2013 Health Benefits [Internet]. Better Health Channel. 2013. Available from:\u00a0<a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/HealthyLiving\/dance-health-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.betterhealth.vic.gov.au\/health\/HealthyLiving\/dance-health-benefits<\/a>\u00a0<\/li>\n<\/ol>\n\n\n\n<p><strong><em>Disclaimer<\/em><\/strong><em>: The information provided here is for educational\/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or\u00a0implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.<\/em>\u00a0<\/p>\n\n\n\n<p><em>Links and product recommendations in the information<\/em>\u00a0<em>provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products\/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.<\/em><\/p>\n<\/body><\/html>\n<div class=\"pld-like-dislike-wrap pld-custom\">\r\n    <div class=\"pld-like-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-like-trigger pld-like-dislike-trigger  \" title=\"Likes\" data-post-id=\"263235\" data-trigger-type=\"like\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132143\/like.png\" alt=\"Likes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-like-count-wrap pld-count-wrap\">    <\/span>\r\n<\/div><div class=\"pld-dislike-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-dislike-trigger pld-like-dislike-trigger  \" title=\"Dislikes\" data-post-id=\"263235\" data-trigger-type=\"dislike\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132208\/dislike.png\" alt=\"Dislikes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-dislike-count-wrap pld-count-wrap\"><\/span>\r\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"Introduction Central obesity\u00a0or\u00a0belly fat,\u00a0is\u00a0the excess fat stored around your belly or abdomen.\u00a0According to\u00a0a meta-analysis of over\u00a0280 population-based studies worldwide,\u00a0about\u00a041.5% of people aged 15 years and older have central obesity1. The main reasons for\u00a0this\u00a0are\u00a0changes\u00a0in\u00a0lifestyle\u00a0such as\u00a0a high calorie diet and\u00a0reduced physical activity.\u00a0Visceral fat, which is a type of belly fat, is\u00a0more harmful as it\u00a0is\u00a0responsible for\u00a0causing several diseases\u00a0like [\u2026]","protected":false},"author":166,"featured_media":263449,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_wp_rev_ctl_limit":""},"categories":[6299,14037],"tags":[13984,2534,13986,13985],"acf":[],"_embedded":{"wp:featuredmedia":[{"source_url":"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/belly-fat.webp"}]},"_links":{"self":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/263235"}],"collection":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/users\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/comments?post=263235"}],"version-history":[{"count":13,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/263235\/revisions"}],"predecessor-version":[{"id":271283,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/263235\/revisions\/271283"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media\/263449"}],"wp:attachment":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media?parent=263235"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/categories?post=263235"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/tags?post=263235"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}