If you're new to exercise, work up to 60 minutes per day, five days per week of moderate cardio such as brisk walking, dancing or biking at a leisurely speed. Walking at 3. Although the exercise shouldn't feel overly intense, your heart and breathing rates should go up. You can test cardio intensity using your voice: at a moderate level, you should be able to speak easily but not sing. If you're already fit, engage in vigorous cardio to cut your workout time in half -- you'll get similar results with 30 minutes of vigorous exercise, five times per week, as with an hour of moderate cardio at the same frequency.
Try running, which burns about calories in 30 minutes for a pound person at 5 mph, or take a high-impact aerobics class, which burns about calories in 30 minutes for the same person. Other options include jumping rope or playing racquetball. During vigorous cardio, you shouldn't be able to finish a full sentence without pausing for air.
Even an abbreviated cardio schedule might help keep deep belly fat, called visceral fat, from returning. With strength training, you can constantly challenge your body with different moves, increasing weight, or doing more reps, which will yield results. Although nutrition plays more of a role in losing weight not eating more calories than you burn , doing cardio will help you lose overall body fat, including in your belly. As far as what type of cardio, Jim said to do whatever you will stick to: you may burn more calories in a shorter period of time with HIIT, but that might be too challenging for people, while others find LISS too boring.
Find a method that works for you and stick to it. Overall, to lose belly fat, lifestyle habits are still key: dial in your nutrition and eat in a healthy calorie deficit , get enough sleep , and do cardio a few days a week with some strength training thrown in.
If you're consistent, you're bound to see results. You May Also Like. Weight Loss. The Ellen DeGeneres Show. Healthy Living. Want to Live Longer? They concluded that adults ages 50 and older lost more fat and kept more lean mass on energy-restricted, higher-protein diets rather than diets with normal protein intakes. Many pleasurable activities help you burn calories, like hiking, dancing, and even golfing. For instance, in 30 minutes of general gardening , a pound person can burn calories, and a pound person can burn The more you move, the more calories you burn.
Always measure in the same place. Stand straight, but without sucking in your belly. Try not to pull the tape hard enough to pinch the skin. Measure around your belly button level. Research published in the Journal of Obesity suggests that high-intensity intermittent exercise may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise.
The important thing is to keep moving and build exercise into your day. Targeting only belly fat may not be the best plan. To lose weight and keep it off, you have to make changes you can stick with.
And slow and steady is a good plan. Belly fat is the most harmful fat in your body, linked to many diseases. Here are 6 simple ways to lose belly fat that are supported by science. Excess belly fat is very unhealthy. It can drive diseases like heart disease and type 2 diabetes.
Here are 11 things that can make you gain belly fat. Walking is a great form of physical activity that's free, low risk and easy to do. Importantly, it can also help you lose weight and belly fat.
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