here\'s everything experts want you to know about burning belly fat - including what won\'t work
1. good diet.
2: Insist on exercise.
Of course, this is more complex and challenging than it sounds.
Belly fat is stubborn and frustrating, but it is not permanent.
You can take some specific and achievable steps to get rid of the fat around the abdomen, and we talked with experts on both sides of the aisle --
Exercise and diet
Plan your stomach-fat-Success of burning
Cscs ms Tom Holland said how to burn belly fat through exercise, with a focus on keeping strength and aerobic exercise consistent, bowflex\'s exercise physiology and fitness consultant.
\"Your goal is to burn calories through aerobic exercise and build in your metabolism --
\"Active Lean muscles through strength training, burn extra calories all day long,\" Tom told POPSUGAR . \".
This is true: while you may always want to do all the cardio, it\'s not the best way to burn belly fat in the pursuit of high calorie burning.
Exercising muscles is actually crucial to burning fat, because the more muscle you have, the higher your resting metabolism rate will be.
The higher your rest metabolism rate, the more calories you burn throughout the day even after your workout is complete.
When it comes to strength training, when you learn the right form and get used to resistance training, it\'s good to start with weight training.
You will want to add extra resistance and difficulty when you become stronger, whether with plyometric (jumping)
Move or carry weight by progressive overload.
Improving your resistance is critical to continuing to burn fat and build muscle, says Heather Milton, MS of New York University\'s Langone sports performance center Sports pathologist clinical specialist, RCEP, CSCS, in a previous interview
Related: hormones cause abdominal fat
According to two experts you don\'t want to forget about cardio, here\'s what you can do to lose it.
Aerobic exercise can burn a lot of calories and increase your endurance so that you can balance your exercise plan with hard strength training to help you avoid excessive use of damage.
What kind of aerobic exercise should you choose?
Running is a classic option, known for its calorie consumption, and it will definitely help you lose weight, especially when it\'s high calories
Strength interval (
Like this outdoor running exercise)
But walking is also very effective, especially for beginners.
Swimming is also good for losing weight if you add higher food
The most important thing, Tom says, is to be consistent, which means choosing your favorite cardio.
Intensity interval training or HIIT.
Tom says HIIT is one of the most effective ways to burn belly fat because it combines strength and aerobic exercise at the same time.
You can burn belly fat without HIIT exercise
But Tom says it\'s a good choice if you\'re pressed for time.
Try this week-
Long term HIIT workout program with options for beginners and cardioand strength-
How much should you exercise every week to burn belly fat?
To boil all of this down to a weekly exercise program, Tom says, the goal is to \"get quality exercise three to six times a week\", a combination of cardiovascular exercise and strength training.
\"If you\'re just getting started, take the time and work harder and get more frequency.
Jumping too fast and getting hurt is the worst thing you can do for weightloss goals.
The more you exercise, the more chances you will lose belly fat.
Tom reminded, though, that it would take time.
\"The abdomen is usually one of the last places in your body to remove fat deposits, which is why it is difficult to achieve a flat mid section,\" he told POPSUGAR . \".
Nevertheless, this can be done.
\"From this stomach-
Fat Blasting exercise program, alternating aerobic exercise and strength training to achieve maximum results.
Related: Jillian Michaels said to throw away the food and do this exercise to say goodbye to belly fat.
One of the biggest myths about losing weight, especially belly fat, is that you can find --reduce fat.
This is impossible in reality.
This means that doing endless AB workouts doesn\'t automatically give you a flat belly and can actually go against your goals;
Tom said: \"The biggest mistake is to spend too much time doing abdominal exercises, which could be a better time to burn calories or build lean muscles.
His rule of thumb is: \"about 10% of your total exercise time is spent doing abdominal exercises.
If you do it for an hour
A long workout means only 5 to 6 minutes of AB work. For a 30-
It\'s down to three or four minutes of exercise.
A good way to do AB work is to do it at the beginning of the exercise.
This activates your core and helps it stay active in your workout, so you can continue to strengthen your belly even when doing non-core workouts --centric.
Playing a central role throughout the exercise process also helps prevent injuries.
Here are a few key AB-
Add an activation exercise at the top of the exercise.
Related: How often should you strengthen this
If you want to lose belly fat with low weight, train and do aerobic exercise every week
There is no doubt that exercise can burn calories and help you lose body fat, including belly fat.
But Tom and dietitian Christine Kirkpatrick from the health department at the Cleveland Clinic both believe that eating is more important than exercising in terms of weight loss.
In other words, a healthy diet is crucial.
Especially for belly fat, Kristin recommends a low
The method of carbs, not just because of the highcarb foods (
Including processed starch carbohydrates like pasta, and sugary foods like ice cream and biscuits)
Heat is often high.
There is actually a link between high insulin levels and weight gain, says kidney ologist Jason Fung (
In a previous interview
When your insulin rises, just like after you eat carbs and sugary foods, research has shown that it can stop the hormones that fill your body-the hormones that make it into your brain.
This means that even if your body doesn\'t need extra calories, you will always feel hungry and continue to eat. Eating lower-
Kristin explained that carbohydrates flatten insulin peaks and make hormones and hunger signals work more normally.
The amount of carbohydrates you can consume at low loads
The carbohydrate diet varies between people, but most experts believe that the net carbohydrate content per day is between 50 and 100 grams (
This is the total amount of your carbs minus the fiber).
While keeping track of the total amount of carbohydrates you eat is important for weight loss, you should also keep an eye on the types of carbohydrates you eat.
Healthy carbohydrates include cereals (
Quinoa, brown rice, whole wheat bread and pasta)
Vegetables like sweet potatoes and sprouts
Food you want to keep your weight on-loss diet.
At the same time, you should try to limit the consumption of unhealthy carbohydrates like refined grains (
Such as white rice)
White flour products (
Such as white bread, pasta and pastries)
Especially those with a lot of sugar.
Related: If you want to lose belly fat forever, one dietitian says dropping these three foods to reduce swelling for a flat belly, though it doesn\'t help you burn belly fat, you can make your belly look more flat
Overall feel better)
By reducing swelling, Kristin said.
This is 10 doctors.
Tips for approval to do this.
You should also keep moisture and avoid high moisture
Rich food, eat food, fight excessive
Water retention, Kristin told POPSUGAR, such as: eat oneFiber, Low-
A recent study by the ACSM Journal of Health and Fitness also shows that high-fat dietsfiber, low-
Saturated fats like the Mediterranean diet may also help reduce abdominal fat.
For best results Kristin suggests mixing the twocarb and high-fiber/low-
Saturated fat diet
This means increasing your fiber intake by eating more fruits, vegetables, beans and whole grains, while limiting processed carbohydrates and saturated fats such as red meat, baked goods and heights-Processed food.
In particular, Kristin recommends eating healthy foods such as nuts, avocado, kale and beans.
Some healthy vegetables (
Broccoli and cauliflower, for example)
It causes gas, so she recommends starting with a small amount until your body is used to it.
Try this clean diet plan in a two week healthy diet to get you started.
Kristin said: \"Although diet is better than exercise in terms of overall weight loss, it is a myth to think that you can specifically target abdominal fat without exercise.
\"Diet may be more important, but exercise is useful . \"in-hand;
They work together to increase your weight.
Reduce the target and reduce abdominal fat.
As Tom said, \"the burning belly fat comes down to the balance of three-
Methods: aerobic exercise, strength training and diet improvement.
\"There is no magic shortcut, but there is a formula.
Eat Complete, healthy food and stick to exercise and you will see the results.