How To Burn Belly And Stubborn Fat

How To Lose Belly Fat

What Are Abdominal Muscles (Abs)?

The Abdominals primary function is to stabilize your core.

They also assist your breathing, allow movement, protect your internal organs and are in charge of postural support and balance.

The four main abdominal muscles:

• Rectus abdominis.

• Transverse abdominis.

• External oblique.

• Internal oblique.

Strong abdominal muscles have been shown to improve posture and balance back pain can be reduced and flexibility increased (1234).

Strong abs can help with back pain and abdominals stabilize the core.

There Are Two Types of Abdominal Fat

Excess abdominal fat, or belly fat, is associated with a higher risk of insulin resistance, type 2 diabetes and heart disease (5).

One of the leading causes of metabolic syndrome is Abdominal obesity (67).

Subcutaneous Fat

Subcutaneous Fat Is stored under the skin, between the muscle and skin. It is the fat you can pinch.

Subcutaneous fat is not directly associated with metabolic risk. Despite increasing your BMI, it will not dramatically increase your risk of disease (89).

Visceral Fat

Visceral fat Is also known as central obesity and Is found around internal organs within the abdominal cavity. It is the fat you cannot see.

It is linked to metabolic risk factors and diseases such as heart disease and type 2 diabetes (8910).

Visceral fat is hormonally active tissue. It releases molecules and hormones that are associated with several diseases (11).

There are two types of abdominal fat — subcutaneous and visceral. Visceral fat releases hormones that have been linked to diseases.

Can Ab Exercises Burn Belly Fat?

Ab exercises are popular because people want to lose belly fat. Unfortunately, ab exercises have not been proven to be effective.

One study followed 24 people, 14 men and ten women. Ab exercises were performed five days a week for six weeks. This training alone was not enough to reduce subcutaneous belly fat (12).

Another study looked at the effects of a 27-day sit-up program. A total number 5004 sit-ups were done. The result, neither subcutaneous belly fat thickness nor adipose fat cell size decreased (13).

Spot reduction does not work for the abdominal area, and this applies to all areas of the body as well.

For example, one study asked 104 subjects (45 men, 59 women) to complete 12 weeks of supervised resistance training, exercising only their non-dominant arm.

Subcutaneous fat was measured before and after the program and found that both genders lost fat throughout their bodies, not just in their trained arms (14).

Numerous studies have had similar results (15161718).

There have been studies that have shown otherwise. (1920).

However, the majority of the studies show that spot reduction does not work primarily with ab exercises alone on subcutaneous belly fat.

How to Lose Belly Fat Effectively

1. Calorie deficit.

A study conducted by scientists at the University of Jyväskylä had lean (=< 10% body fat) track and field jumpers, and sprinters restrict calories for fat loss for four weeks.

All participants exercised on their regular schedule and followed a high-protein diet. One group of the athletes maintained 300 calorie deficit, and another group maintained a 750 calorie deficit.

After four weeks, the 300 calorie deficit group lost very little fat, and muscle and the 750 calorie deficit group lost an average of 4 pounds of fat and very little muscle(21).

When we eat, our body’s insulin level rise and small elevations in insulin before exercise suppress lipolysis during exercise and limits fat oxidation.

Research shows that exercising in a fasted state increases both lipolysis and fat oxidation rates (2223) .

Research shows that blood flow in the abdominal region is increased by 50% when you are in a fasted state, which helps you burn fat in this area (24).


For example, this study found that people lost more fat doing 4 to 6 30-second sprints (with 4-minute rest periods) than 30 to 60 minutes of incline treadmill walking training three times per week for six weeks (25).

Research shows that HIIT…

• increases your metabolic rate for up to 24 hours (EPOC).

• improves insulin sensitivity.

• increases your muscles’ capacity to fatty acid oxidation {burn fat for energy},

• elevates growth hormone levels, which helps fat loss.

• increased catecholamine levels, which are responsible for fat release from both subcutaneous and intramuscular fat stores.

• also, decreases post-exercise appetite, which helps with fat loss and overeating (26)

3. Lift Weights

Your basal metabolic rate is increased for numerous days after each workout, and this type of training has been shown to burn more calories than exercises done with lighter weights (2728).

Lifting weights have been to reduce belly fat in studies with type 2 diabetes, prediabetes and fatty liver disease (2930).

In one study 139 obese teenagers showed that aerobic exercise and lifting weights were more effective in improving the visceral fat, than aerobic exercise alone (31).

4. Intermittent Fasting

Intermittent fasting is cycled between eating and fasting for a defined period.

A conventional method is fasting for 16 hours every day and eating in an 8-hour window. Another favourite way is fasting 24 hours once or twice a week.

A 4-7% decrease in abdominal fat has been seen in studies on alternate-day fasting and intermittent fasting (32).

Visceral fat may be helped by intermittent fasting according to studies. Visceral fat has been reduced by 4-7% over a period of 6 to 24 weeks following an intermittent fasting way of eating in a massive review of studies (3334).

5. Eat Plenty of Soluble Fiber

Soluble fibre helps you feel full, so you eat less, and that promotes weight loss. Your body may also absorb fewer calories from the food you eat (353637).

A study of over 1100 adults found that belly fat decreased over a five year period by 3.7% for every 10-gram increase of soluble fiber intake (38).

6. Cut Back on Refined Carbs

Eating unprocessed starchy carbs instead refined carbs may reduce belly fat and improve metabolic health in some research (3940).

People whos Diet was high in whole grains had a 17% reduced chance to have excess abdominal fat compared to diets high in refined grains according to the Framingham Heart Study (41).

7. Do Aerobic Exercise (Cardio)

Visceral fat can be reduced with aerobic exercise even without dieting according to several studies (42434445).

Moderate and high-intensity aerobic exercises had the most success with reducing visceral fat without dieting. These results were shown in a review of 15 studies comparing different exercises that visceral fat without dieting (46).

Performing aerobic exercise for 300 minutes per week has been shown to burn more fat than 150 minutes per week according to a study with postmenopausal women (47).

8. Get Plenty of Restful Sleep

Lack of sleep has been shown in studies to cause weight gain and belly fat (4849).

People who slept less than 5 hours per night over a 16-year study with over 68,000 women had a higher risk to gain weight than those we got more than 7 hours of sleep per night (50).

Visceral fat has been linked to sleep apnea, which is a condition when breathing stops randomly in the night (51).

Visceral fat may increase with lack sleep (52535455).

9. Track Your Food Intake and Exercise

Tracking your food intake helps to monitor your calorie consumption. Using a food diary or app or online food tracker can make it easy. Improvement in weight loss has been seen with performing this task (5657).

10. Reduce Your Stress Levels

Stress can cause cortisol levels to increase, and cortisol has been shown to increase abdominal fat and appetite (5859).

Women with large waist usually produce more cortisol because of stress and higher cortisol contribute to more abdominal fat (60).

Visceral fat storage can be increased with excess cortisol (6162).

So hear you have it, 10 easy steps to reduce belly fat. Perform the simple actions laid out in this article and you will achieve that flat, lean and ripped abs you’ve always wanted.

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your fitness goals.

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