Okay, you get the point: belly fat = bad. How do you lose it? You have to think beyond crunches and planks and adopt a well-rounded approach. “It’s got to be more losing fat as a whole,” agrees Chris Gagliardi, a certified personal trainer at the American Council on Exercise (ACE). Without further ado, here are the best ways to lose belly fat once and for all.
Give crosstraining a go. Whatever your workout is — whether it's a 15 minute walk with the dog or a 10K through the park — your body gets used to it. You can actually burn fewer calories when your body is familiar with the level and type of exertion it's experiencing. So to keep your body a bit off guard, try crosstraining. Consider it a good excuse to pick up that hobby you've been eying.
Try this HIIT workout: After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of squats, push-ups, kettlebell swings, or single-arm rows. Then, rest for 30 seconds and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others.

Try this 4-minute rowing circuit: Begin with 20 seconds of rowing followed by 10 seconds of rest. Look at how many meters you traveled in that time. (Don't get off the rowing machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times, trying to beat your distance each time. When you're finished with this four-minute circuit, row a fast 500 meters and note how long it takes you. "That's the number you'll want to match or beat during your next rowing session," says Penfold.

Okay, you get the point: belly fat = bad. How do you lose it? You have to think beyond crunches and planks and adopt a well-rounded approach. “It’s got to be more losing fat as a whole,” agrees Chris Gagliardi, a certified personal trainer at the American Council on Exercise (ACE). Without further ado, here are the best ways to lose belly fat once and for all.


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How to do lateral medicine ball slams: Stand with your feet about shoulder-width apart with the medicine ball on one side. Pick up the ball and simply rotate your body as you slam the ball a few inches away from your pinky toe. Make sure to pivot your feet and bend the back knee as you come into a split squat position to catch the ball on one bounce. Alternate sides. Make sure you tighten your core as you bring the ball overhead and to the side.
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3. Stand up more: By now, we all know sitting for too long increases your risk for most diseases, including obesity. But it also shuts down your body’s ability to metabolize fat. According to a study from Missouri University, certain enzymes in the blood vessels of muscles that are responsible for burning fat are “shut off” if you sit still for too long. The good news? The researchers say standing and moving just lightly will re-engage the enzymes.
The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. Consider any of the healthy eating books below to get started.
Many television ads are now pitching devices that supposedly stimulate muscles to contract repeatedly without exercise. I even saw an infomercial for an "ab belt" that claimed it does the work of 700 sit-ups in 10 minutes! The ad shows people doing various abdominal exercises the wrong way, hating every second of it, versus smiling men and women going about their days with "Ab-whatevers" strapped around them. How enticing!
After a measly 2 weeks of following the detox plan and drinking the red tea, I lost a total of 96 ounces and discovered that all my pants were practically falling off without sinching up my belt. It’s amazing, I look great and haven’t had this much energy in years. People have been telling me how good I look, and even my ex gave me a huge compliment last week. Ha, not that I’d take her back.
Get enough calcium. Adults typically need around 1,000 milligrams of calcium every day to help maintain muscle and nerve function, and it's necessary for healthy bones and teeth.[21] But calcium may also help prevent the body from storing visceral fat in the abdomen. Though studies have not shown a drastic change in weight due to increased calcium intake, researchers suggest that it may have a small effect in some people. Calcium requires vitamin D to be absorbed into the body; therefore, be sure to get enough vitamin D as well.[22] Sources of calcium include:[23]

If you don’t have an established exercise routine, “walking is a pretty good entry point for people,” says Gagliardi. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking program for 50-70 minutes three days per week for 12 weeks significantly slashed their visceral fat compared to a sedentary control group.
Get active in small ways. Even the slightest amount of activity is better than none at all. Studies show that fidgeters, on average, weigh less. Non-fidgeters are even more likely to store calories as fat. So in addition to cleaning the house, walking the dog, and parking on the far side of the parking lot, find time to fidget, if that's your kind of thing![21]
2. Eat smaller meals more frequently: “Insulin is probably the single most important factor that contributes to fat storage,” Seedman explains. This hormone is activated when you eat and responsible for shuttling nutrients into cells, either fat or muscle. A quick biology lesson: Every time you eat a meal, your blood glucose spikes, and when this goes up, so do your insulin levels. More calories at once means a larger spike in both. When these levels are sky high, it signals to your body to put nutrients into fat cells instead of muscle, causing an accumulation of fat, Seedman explains. The same thing happens when your insulin stays elevated for a prolonged period of time, which is why it’s important to let yourself become hungry before eating again, he adds. Aim for five to six meals throughout the day.
Still, it’s a worthy goal to lose belly fat because it’s “unfortunately the most dangerous location to store fat,” says Lawrence Cheskin, MD, chair of the department of nutrition and food studies at George Mason University and director of the Johns Hopkins Weight Management Center. Because belly fat—also known as visceral fat, or the deep abdominal fat that surrounds your organs—is more temporary, it circulates throughout the bloodstream more regularly and is therefore likelier to raise the amount of fat in your blood, increasing your blood sugar levels and putting you at a greater risk of heart disease and type 2 diabetes.
4. Eat more protein: Upping your protein is crucial for shedding fat. For starters, the macronutrient helps keep you full, preventing overeating and extraneous calories. And without adequate amounts of the macronutrient, muscle protein synthesis is diminished, your muscles can’t rebuild bigger and stronger, and your resting metabolism is lowered, says nutrition specialist and exercise physiologist, Marta Montenegro, CSCS, adjunct professor in Exercise & Sports Sciences at Florida International University. Plus, it gives your calorie burn a little boost since protein takes more energy for your body to process than carbs or fat.
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You may be confused about exactly how hard to work during cardio. You may even think that high-intensity exercise is the only way to go. After all, you can burn more calories and, even better, you don't have to spend as much time doing it. But having some variety can help you stimulate all of your different energy systems, protect you from overuse injuries, and help you enjoy your workouts more. You can use a sample cardio workout schedule to set up a cardio program that includes a variety of different workouts at different intensities.
Research also finds that drinking frequently—even if it’s a moderate amount—can set you up for excess pudge. Not only do the beverages themselves contain unnecessary calories, but once you start sipping too much, your inhibition also plummets, according to one 2016 study. The result? You’ll have a hard time resisting that late-night slice of pizza. So if you're going to imbibe, be sure to stick to one drink per day for women and up to two drinks for men.
If you want to lose fat, you have to eat fat...the right kind, that is. Adding healthy fats, in the form of monounsaturated and polyunsaturated fats, can help you feel more satisfied with your meals. Yasi Ansari, MS, RD, CSSD, national medial spokesperson for the Academy of Nutrition and Dietetics, says, "Fat sources that I recommend boosting in the diet come from unsaturated fatty acids found in foods like olive oil, nuts, avocados, fatty fish, and eggs, as they can help increase satiety while providing a variety of health benefits when consumed in moderation." You can increase your intake of healthy fats by adding some chopped avocado into your salads, enjoying wild salmon twice a week, and having a little peanut butter with your post-workout snack or smoothie. Just remember to enjoy them in moderation as they're still very calorie-dense, Ansari says.

The most basic approach to weight loss is burning more calories than you consume. For instance, since 3,500 calories equals 1 pound of fat, a weight loss app—or even just a pen and paper—can help you decide how many calories you need to cut from your diet or burn at the gym in order to meet your goals. “If you were to burn 500 more calories per day 7 days a week, that would lead to 3,500 calories in a week and 1 pound of weight loss,” says Gagliardi.
Vary your daily calories while reducing your overall average. Your body may adjust to a lower but steady calorie intake, meaning it won't draw from your stored fat. To keep your body guessing and your metabolism up, try switching between higher and lower daily calorie intakes. This might help avoid that dreaded weight-loss plateau and improve your willpower.[2]
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Do more HIIT: High intensity interval training (HIIT) is as close to a magic pill as we have (except it involves a whole lot more work than just swallowing a capsule—sorry). Not only does it surge your body to max intensity during the workout, but because you’re working so hard, your body can’t deliver enough oxygen in the moment, explains personal trainer Jeremey DuVall. Your muscles accumulate a “debt” of oxygen that then has to be repaid post-workout. This throws your body into a phase of fat burning for hours after you’re done sweating, known as post-exercise oxygen consumption, or EPOC. Plus, super intense circuits like this activate muscle-building hormones like growth hormone and IGF-1, he adds.
Exercising at lower intensities will use more fat for energy. This basic premise is what started the theory of the fat burning zone, which is the idea that working in a certain heart rate zone (around 55 to 65 percent of your maximum heart rate) will allow your body to burn more fat. Over the years, this theory has become so ingrained in our exercise experience that we see it touted in books, charts, websites, magazines, and even on cardio machines at the gym.
“Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group,” explains Chris DiVecchio, trainer and founder of Premier Body & Mind. On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. “But as time goes on and fatigue sets in, nearly every other muscle in the body, in one way or another, may become involved as a secondary mover which makes this a total gut blaster,” he adds. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work.
Stand in front of the bar, shins touching metal, feet roughly shoulder-width apart. Squat down and grab the bar overhand, hands slightly wider than shoulder width and elbows straight. Draw your shoulders back, push your chest out, and tense your lats. Taking a deep breath, begin standing up, pushing heels into the ground and pulling your chest up. Keep the bar as close to your legs as possible. As soon as the bar passes your knees, push your hips forward with power, ending standing tall and straight with the bar in front of your groin. Slowly reverse the motion, making sure to keep your abs braced, and lower the bar to the floor.
How to do burpees: Stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat. Then, place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor. Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. With your weight in your heels, jump explosively into the air with your arms overhead.
How to do medicine ball burpees: Standing with your feet shoulder-distance apart, hold a medicine ball with both hands. Extend the ball up overhead, then slam the ball down on the ground as hard as you can, hinging over and sitting your butt back as you slam. As you hinge over, bend your knees. Place your hands on the ground outside of your feet and jump back into a high-plank position. Keep your body in a straight line. Then, jump your feet back towards the outsides of your hands so that you are squatting. Pick up the ball and press it overhead, extending your body and standing tall.

Exercising at lower intensities will use more fat for energy. This basic premise is what started the theory of the fat burning zone, which is the idea that working in a certain heart rate zone (around 55 to 65 percent of your maximum heart rate) will allow your body to burn more fat. Over the years, this theory has become so ingrained in our exercise experience that we see it touted in books, charts, websites, magazines, and even on cardio machines at the gym.


Okay, you get the point: belly fat = bad. How do you lose it? You have to think beyond crunches and planks and adopt a well-rounded approach. “It’s got to be more losing fat as a whole,” agrees Chris Gagliardi, a certified personal trainer at the American Council on Exercise (ACE). Without further ado, here are the best ways to lose belly fat once and for all.
4. Eat more protein: Upping your protein is crucial for shedding fat. For starters, the macronutrient helps keep you full, preventing overeating and extraneous calories. And without adequate amounts of the macronutrient, muscle protein synthesis is diminished, your muscles can’t rebuild bigger and stronger, and your resting metabolism is lowered, says nutrition specialist and exercise physiologist, Marta Montenegro, CSCS, adjunct professor in Exercise & Sports Sciences at Florida International University. Plus, it gives your calorie burn a little boost since protein takes more energy for your body to process than carbs or fat.
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