“What’s the best exercise to melt stubborn belly fat?”
We hear this one fairly regularly here at Confidence Personal Training, and the answer is usually a bit of a disappointment for the person asking. Here’s why: There is no one magic exercise to get rid of belly fat. In fact, you can’t “spot reduce” individual body parts at all. It’s a myth.
If you type “belly fat workouts” into Google, 168,000,000 results pop up. Clearly, this is an issue people want answers to, and there are plenty of sites that would lead you to believe that a variety of crunches and other abs exercises will do the trick. Unfortunately, most of them are just telling you what you want to hear, but aren’t addressing the problem with real science and solutions that reflect the research.
Here’s what the science says about stubborn belly fat…
First of all, fat is stored in the body when we consume more of it than our bodies need for fuel. Fat cells, known as adipocytes, are stored closed to the skin, and around vital organs (visceral fat, aka belly fat). When our bodies need more energy, such as when we begin to exercise or haven’t eaten in a few hours, hormones signal those cells to release fat for energy. Fatty acids are released from the adipocytes, and are transported to other cells, such as muscle cells, to be used for energy. Water and carbon dioxide are used in the process, which are excreted from the body through sweat, urine, and breath. Over time, this is what causes fat loss.
So because fat cells are distributed throughout the body, and because they release fatty acids into and throughout the body to be used for energy when needed, we can’t tell our bodies to only pull that energy from a certain area. Thus, fat loss is distributed throughout the body, and not in a single area. (Read HERE and HERE for more)
However, there’s good news! There ARE things you can do, though they may not be the quick fix you’re looking for. Let’s take a look at the top 3 ways to reduce belly fat.
Nutrition
How much to eat? Have you ever heard the saying “Abs are made in the kitchen”? Well, it’s true! The best way to lose fat is through diet. Essentially, you will need to eat fewer calories than you burn. That’s not to say however, that you should slash your daily calories drastically.
Cutting out too many calories a day can backfire, causing your body to actually hold onto the stored fat even more stubbornly. This is an evolutionary safeguard against starvation, since throughout most of human history, a lack of food was a major problem. This is also not a very sustainable approach because it leaves most people feeling deprived and always hungry. Sheer willpower will only take you so far before you succumb to hunger or cravings.
Most experts agree that moderately decreasing the amount you eat each day is best for sustainable fat loss. This means focusing on portion sizes that are appropriate for you as an individual, as well as paying attention to hunger and satiety (fullness) cues.
What kinds of food to eat? The types of food you consume are just as important as how much of it you consume. If you’re eating mostly processed foods with few fruits and vegetables, you’re shortchanging your health and long-term progress towards your fat loss goals. A nutrient-dense, well balanced diet is best. (Check out this article for more!)
Aim for a variety of fresh fruits and vegetables, along with unprocessed protein sources such as chicken, meat, fish, beans, and eggs. Healthy sources of fat are important, too, as counterintuitive as that might seem. According to researchers at Harvard, low-fat diets “actually raise our insulin levels, trigger our fat cells to hoard calories, slow our metabolism, and make us hungrier.” You can get healthy fats from nuts, seeds, avocados, egg yolks, and olive oil, among other sources.
Exercise
The best way to support your nutritional efforts at fat loss is through exercise. According to research, cardio along with “regular progressively increasing programs of resistance training are encouraged as this training will enhance EPOC and post-workout fat oxidation.” Basically, moderate strength training will help your body to burn fat, even after your workout is done. Now that’s some motivating data!
Muscle uses more energy than fat, so the more muscle you have, the more fat you will use up for energy. When choosing exercises in your strength training regimen, aim for ones that recruit a larger number of muscles at once, because those are the ones that will create the largest energy output. Squats, deadlifts, lunges, hip lifts, kettlebell swings, etc. will be far more effective than spending your time on the adductor machine or doing endless crunches. If you’re not sure how to perform these exercises, our Small Group Personal Training program is a great place to start!
Stress Management
Cortisol is a hormone produced in the adrenal gland, and is vital for many bodily functions. The problem arises when we secrete too much cortisol due to the stress response. According to an article in the Yale News, “Cortisol affects fat distribution by causing fat to be stored centrally-around the organs. Cortisol exposure can increase visceral fat-the fat surrounding the organs-in animals.” Unchecked, high stress levels can lead to that “stress belly.”
While there are no magic supplements or foods to combat this, learning to manage your stress through a variety of habits and practices may help you to lose some of that belly fat. So what can you do?
Better sleep. Poor or inadequate sleep is linked to stress and irritability. Improving the quality and duration of your sleep could very well help with your levels of stress. Here are a few ideas to help you improve your sleep:
- Maintain a regular sleep schedule
- Avoid caffeine, especially in the hours before your bedtime
- Have a pre-bedtime routine
- Avoid screen time in the hour or two before bed
- Dim the lights at night in the hours leading to bedtime
If you find that you still have persistent issues with getting good sleep, you may want to consult with your doctor.
Relaxation techniques. These are activities that trigger the relaxation response, which can lower blood pressure, breathing rate, and stress hormones. There are a variety of options here, so it’s worth exploring a few to see what you like and what works best for you. Some options include breathing practices, meditation and mindfulness, yoga, and guided imagery.
Many places offer classes on these practices, but you don’t have to go far or spend a lot of money, either. There are many apps, such as Calm and Headspace that offer guided meditations and breathing practices that you can do right at home. You can also find many guided meditations on YouTube, too. (see HERE and HERE for a few options)
There you have it. None of these are the overnight solutions most people are looking for, but taken together can help you to reduce belly fat. If you put these into practice, you’ll probably see a whole bunch of other benefits, as well. That’s the great thing about good health habits; they often have a variety of benefits!