Basically there are 5 key ways for you to lose or burn belly fat. But before that, you need to know that there is no such thing as spot-reducing or anything that targets only the belly area. There aren’t any moves that specifically target subcutaneous or visceral fat. As you lose weight, you lose all types of fat. Having said that, here are the 5 ways you can burn belly or stomach fat:
1. Vigorous aerobic exercise : this type of exercise has been shown to trim subcutaneous and visceral fat, even fat stores in the liver linked to fatty liver disease. It can also reduce the build-up of visceral fat over the years.
In a recent Duke University study, 30 minutes of vigorous aerobic activities, done four times per week, reduced subcutaneous and visceral abdominal fat. “Vigorous aerobic exercises” refer to exercises like jogging, brisk walking briskly, workouts of the same intensity on stationary bikes, elliptical or rowing machines, etc.
Note that inactivity can lead to greater gathering of visceral fat over time. So you may want to lead a lifestyle that includes some moderate physical activity. Raising your heart rate for 30 minutes at least three times per week can significantly slows visceral fat gains.
You can also do resistance training (muscle building exercises) but this type of exercises only tend to reduce subcutaneous (under the skin) fat.
2. High fiber diet: although no diet can target visceral fat alone but when you lose weight by dieting, you can lose belly fat.
Fiber, fiber! A diet rich in fiber may help. Research shows that people who eat 10 grams of soluble fiber per day, without any other diet changes, build up less visceral and other fat over time than others. That’s two small apples, a cup of green peas, and a half-cup of pinto beans, for example.
Even switching a higher-fiber bread can help maintain your weight over time but you can do much better than that if you are disciplined enough
3. Enough sleep: Is too much or too little good for you?
In a study published in Sleep, people who slept five hours or less, or eight or more hours, per night gained more visceral fat than those who slept between six and seven hours per night? This interesting study doesn’t prove that sleep was the only difference, but it may have contributed to the visceral fat build-up. In other words, sleep enough but too much if you want to burn excess belly fat!
4. Good stress management : Managing your stress matters is one the ways to burn belly fat too.
Too much stress in your life can cause all sorts of health problems. Now, it is also known that too much stress can also result in the buildup of visceral fat in your body! According to a study published in the American Journal of Epidemiology, African-American and white women who reported significant experiences of discrimination had more visceral fat than women who hadn’t had such experiences.
The body can respond to all types of social stress by storing visceral fat. Thus managing stress is one of the key to burn or lose belly fat, in particular, visceral belly fat. How do you reduce stress? Taking more time out, seeking out friends, relaxing more — all these can help you reduce or control.
5. The best fat burner supplements : some herbal supplements contains ingredients that can help burn excess fat.
You can try some fat burning supplements that will help burn excess body fat. But don’t expect this to be targeted on the belly area because there is no such thing as targeted fat burning. Still it is a good idea to lose overall body fat not only because it is healthier for you but it also makes you look good. For an idea of what fat burner supplements to get, you can read this review of the best fat burning supplements.
