Srinagar, July 19: Losing belly fat is not just about aesthetics; it’s about improving your overall health and reducing the risk of chronic diseases. The good news is that exercise is one of the most effective ways to target and reduce belly fat. But how does it work? Understanding the science behind belly fat loss can help you make informed decisions about your fitness routine and maximize your results.
Belly fat—also known as visceral fat—is more than just a cosmetic concern. It sits deep within the abdomen and wraps around vital organs, posing serious health risks. Studies have shown that excess belly fat is linked to high blood pressure, elevated cholesterol, and increased inflammation—all of which raise the risk of heart disease.
It can also interfere with how your body uses insulin, increasing the chances of insulin resistance and type 2 diabetes. In some cases, it’s been associated with hormonal imbalances, metabolic disorders, and even a higher risk of certain cancers.
Belly fat is both preventable and treatable. With consistent changes in diet, physical activity, and overall lifestyle, it’s possible to reduce abdominal fat in a healthy and sustainable way—while significantly lowering long-term health risks.
A well-balanced diet helps maintain a healthy weight, ensures optimal nutrient intake and promotes overall health. To reduce belly fat:
Focus on consuming whole foods such as fruits, vegetables and whole grains.
Consume protein-rich foods and add healthy fats to your diet.
Minimise consumption of sugary drinks, sweets, and processed foods. Opt for natural sweeteners and whole fruits instead.
Consider reducing refined carbs and replacing them with whole grains that are higher in fibre.
Add enough fibre and protein to your diet.
How Exercise Burns Belly Fat
When you exercise, your body taps into its fat stores for energy, and belly fat is no exception. During physical activity, your muscles require more energy, and your body begins to break down fat reserves to fuel them. This process is known as lipolysis. However, not all exercises are equally effective at targeting belly fat. Research shows that a combination of cardiovascular exercise, strength training, and high-intensity workouts is the most efficient way to burn belly fat and improve overall body composition.
Lose Belly Fat with Walking and Low-Impact Cardio
If you’re just starting your fitness journey or have joint issues, walking and other low-impact cardio exercises are great ways to burn belly fat. These workouts are easy on the body, yet effective for improving heart health and supporting long-term fat loss.
You can include brisk walks around your neighborhood, treadmill sessions, or even light hikes in your routine. Aim for at least 30 minutes of walking, five days a week. Other low-impact options like swimming, dancing, or using an elliptical machine also work well.
According to the American Heart Association, regular walking not only improves overall health but can also reduce belly fat. In fact, a 2022 study published in the Journal of Obesity showed that people who walked 10,000 steps daily for 12 weeks lost about 10% of their belly fat. It’s a gentle yet powerful way to stay active and meet your weight loss goals.
