Whether you have some extra weight in your upper arms or rear end, it makes sense that targeting those areas with exercise—curls for your arms, lunges for your butt—would slim them down.
Weight-loss experts refer to this as “spot reduction.” But it turns out that in most cases, this kind of laser-focused weight loss isn’t possible. One study in the Journal of Strength and Conditioning Research found that six weeks of intensive ab workouts did nothing to slim the exercisers’ midsections. A related study found that 12-weeks of one-armed workouts resulted in less loose skin in the trained arm, but zero fat loss.
Working out just one part of your body probably won’t slim it down, but some body parts are more likely to shed fat when you exercise. Your stomach is one of them.
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“Some fat deposits are more metabolically active than others, and those may be more responsive to exercise interventions,” says Arthur Weltman, a professor of medicine and chair of the department of kinesiology at the University of Virginia. “Abdominal fat in particular is one of the most metabolically active fats.”
When you exercise, your workouts trigger the release of hormones, Weltman explains. The higher the exercise intensity, the more of these hormones your body pumps out, and the more of that metabolically active fat you lose. (Some of Weltman’s research suggests that high intensity interval training (HIIT), in particular, may slim your midsection.)
If you have fat stored in your gut, arms and chest, a lot of your fat is metabolically active, so it will likely respond to exercise and diet changes, he says. That’s especially true of your abdominal fat. The bad news is that extra fat in these regions is also linked with a greater risk for diabetes, heart disease, cancer and other ailments.
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On the other hand, if you store excess fat in the hips, butt and thighs, that fat is not metabolically active. You have a lower risk for many diseases, “but that fat is very hard to reduce,” he says.
What type of exercise is best for targeting the tummy? One study compared strength training to aerobic training in terms of fat reduction in different parts of the body and found that while aerobic training—running, swimming, cycling—led to greater whole-body fat loss, resistance training targeted abdominal fat in particular.
In a nutshell, spot-targeting fat isn’t very effective—in most cases. But if you’re trying to lose fat around your stomach, a mix of resistance training and high-intensity aerobic exercise, along with a healthy diet, may help reduce your belly fat.
FAQs
In a nutshell, spot-targeting fat isn't very effective—in most cases. But if you're trying to lose fat around your stomach, a mix of resistance training and high-intensity aerobic exercise, along with a healthy diet, may help reduce your belly fat.
Can you lose weight only in your stomach? ›
You can't reduce fat from specific parts of your body by exercising that body part; our bodies simply don't work that way. With sit-ups or other abdominal exercises, you're toning the abdominal muscles but not burning intra-abdominal fat.
What to drink to lose belly fat in 2 weeks? ›
Here are five drinks that, when combined with a healthy diet and regular exercise, may help you achieve your goal of losing belly fat:
- Cucumber and mint infused water. ...
- Ginger tea. ...
- Green tea. ...
- Lemon water. ...
- Apple cider vinegar (ACV) drink.
Five foods that may help burn belly fat include:
- foods with soluble fiber like fruits, vegetables, and legumes.
- foods with protein like meat, fish, eggs, and dairy.
- fatty fish like tuna and salmon.
- foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
- green tea.
High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage.
Can I reduce only belly fat? ›
In a nutshell, spot-targeting fat isn't very effective—in most cases. But if you're trying to lose fat around your stomach, a mix of resistance training and high-intensity aerobic exercise, along with a healthy diet, may help reduce your belly fat.
Can I lose belly fat without losing body fat? ›
Exercise can help reduce your waist circumference. Even if you don't lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace.
What to drink first thing in the morning to lose belly fat? ›
The warm water can also help to flush out toxins from your body, promoting overall health.
- Green Tea. Green tea holds numerous health benefits and the common of all is weight loss. ...
- Ajwain Water. Ajwain seeds, also called carom seeds, help in boosting metabolism. ...
- Cucumber Juice. ...
- Cinnamon Water. ...
- Aloe Vera Juice.
Herbal teas, warm milk, tart cherry juice, and drinks containing cinnamon, green tea, ginger, and apple cider vinegar are among the most effective fat-burning drinks before bed.
Does lemon water reduce belly fat? ›
Does lemon water burn belly fat? Although it's a popular belief, there's no evidence that supports lemon water use for burning belly fat. Drinking lemon water may help with your weight management goals by adding a different way to increase water intake, which may help boost your metabolism.
She said that artichokes and asparagus are the best vegetables to eat to reduce abdominal fat. This is because they are both rich in fiber and antioxidants, and they help maintain a healthy gut microbiome to support weight loss.
How can I reduce my tummy in 7 days? ›
Additionally, check out these tips for how to burn belly fat in less than a week.
- Include aerobic exercises in your daily routine. ...
- Reduce refined carbs. ...
- Add fatty fish to your diet. ...
- Start the day with a high protein breakfast. ...
- Drink enough water. ...
- Reduce your salt intake. ...
- Consume soluble fiber.
Worst Foods for Your Belly
- Doughnuts. 1/21. Can't resist fresh doughnuts? ...
- Ice Cream. 2/21. You do get some calcium from ice cream. ...
- Chips. 3/21. A serving of 15 chips has 160 calories. ...
- Bacontini. 4/21. This co*cktail is as fatty as it is trendy. ...
- Beer. 5/21. ...
- Hot Dogs. 6/21. ...
- Fatty Red Meat. 7/21. ...
- Meat-Topped Pizza. 8/21.
Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates. Many other exercises can also help boost your weight loss efforts. It's most important to choose an exercise that you enjoy doing.
Does walking reduce belly fat? ›
A research study states that regular walking helps reduce belly fat, which improves the body's response to insulin. Walking for at least 30 minutes every day allows you to prevent weight gain. It can also strengthen the muscles in your legs and tone your legs.
How to lose belly fat at 60? ›
The golden rules of weight loss still apply:
- Burn more calories than you eat or drink.
- Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean.
- Limit empty calories, like sugars and foods with little or no nutritional value.
Sometimes, you may see that fat accumulation is just around the midsection even if your legs are skinny. The two S's, stress and sugar, have an effect on the size of your abdomen. Abdominal weight gain can be caused by various medical disorders and hormonal changes.
What burns belly fat the fastest? ›
Some great cardio of aerobic exercises for belly fat include:
- Walking, especially at a quick pace.
- Running.
- Biking.
- Rowing.
- Swimming.
- Cycling.
- Group fitness classes.
"When you're actively trying to lose fat, you may see changes on your legs, face and arms first because these areas have more alpha cells," says Dr James. Conversely, he pointed to areas like the hips, thighs and belly as having more beta cells, therefore making them harder to lose weight from.
