8 Proven Ways To Lose Belly Fat (with Scientific Studies)

6. Do Some Aerobic Exercise (a little will help)

Exercise is a great way to ensure your meeting the calorie deficit you require for weight loss. It’s also a great way to get back on track when you overindulge in a birthday party or wedding event. You don’t have to do much to lose an additional 300 calories daily.

Choose the stairs instead of taking the elevator, walk instead of driving, dance, clean the house or drop and do push-up during the five-minute advertising breaks of your favorite TV show. You can always fit in a small workout; they add up.

It’s best to workout with friends, it makes it less boring and you have more accountability. Try joining a fitness club with reward points for meeting goals.

I find that performing a physical sport you love is the best way to get in a good workout. Our natural competitiveness to win a basketball game or get a touchdown will push you harder than jogging on a treadmill.

7. Do HIIT Once Per Week

When combined with regular exercise, high-intensity interval training (HIIT) can help you burn belly fat fast. This exercise consist of high to moderate intervals that last anywhere from 30 seconds to 1 minute. For example, you sprint for 30 seconds, then jog for 30 seconds — continuing these intervals for 20 minutes.

Studies show that you continue to burn fat several hours after these type of exercise. In 2015, the “The Journal of Sports Medicine and Physical Fitness” notes that conventional training is more effective when HIIT is included.

As your fitness improves you can perform HIIT up to twice a week. However, consult your doctor before doing so, since this is an intense form of cardiovascular exercise.

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