If you’re worried about excess belly fat and its connection to heart disease and type 2 diabetes, you’re not alone. But here’s the thing – targeting just one area with exercises won’t magically make the fat disappear. The body stores fat in a way that makes it usable anywhere, not just where you’re working out.
The best way to lose belly fat is through a combination of aerobic exercise and a healthy diet. Aerobic exercises are activities that get your heart rate up, like walking, dancing, running, or swimming. Even everyday tasks like housework or playing with your kids count. Strength training, Pilates, and yoga can help too.
The goal is to create a calorie deficit, meaning you burn more calories than you consume. NHS suggests aiming for at least 150 minutes of moderate-intensity activity each week. The key is to get a bit out of breath but still be able to talk during exercise.
If you’re new to exercising, start slow and gradually increase. You don’t need to go all-out to burn calories. Stress and lack of sleep can also affect fat loss, as they can increase the stress hormone cortisol, messing with your appetite.
To reduce stress and promote good sleep, try activities like mindfulness, deep breathing, and gentle exercises like tai chi and yoga. Remember, it’s about finding a balance that works for you, and being consistent over time is key.
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