How to Fight Belly Fat with Exercise and Diet

As we age, it is easy to accumulate belly fat. Factor in attending holiday parties and enjoying food focused get togethers with family and friends and many of us begin January with an excess layer around our abdomens.

When it comes to losing belly fat there is no easy solution. You must exercise- a mixture of cardio, strength and core is the best formula. When combined with small tweaks to your diet you will be well on your way to shrinking your waistline

Cardio: Simple facts; cardiovascular exercises increase your heart rate, raising your heart rate for a period of time burns calories, burning calories reduces body fat.

Specifically, HIIT, or high intensity interval training, where you combine short bursts of intense exercise followed by brief recover periods is a verified fat burner. It is important to realize that in order for cardio to be effective, you must, “become uncomfortable.” You should be exercising at a level of intensity where you are breathing so hard that you would not be able to carry on a conversation. The Tabata method is one of my favorites. Tabata is 20 seconds of hard work, followed by a short 10 seconds of rest for a total of 10 minutes. I do Tabata on a stationary bike or on the treadmill. At the end, my heart rate is at about 160 bpm. Try to get there. Your mid-section will thank you!

Strength Training: Muscles burn more calories than fat. Thus, having more muscle raises your resting metabolic heart rate. Raising your MHR, in turn, requires more energy and hence more calories are burned. My go to strength training moves are 1. thrusters and 2. reverse lunges with a bicep curl after each lunge. Thrusters are a combination of a deep squats and shoulder presses. Squats target quads and glutes and shoulder presses work the anterior and lateral deltoids. Reverse lunges too engage quads and glutes, but additionally hit the hamstrings and calves. Adding a bicep curl engages your upper body for a comprehensive movement. Do 12 reps of each of the 2 exercise 3X for a quick full body workout!

Core Work: Core exercises themselves do not reduce belly fat. However, they are an important part of any exercise routine. A strong, toned core helps you work harder during a workout, making your exercise session more productive. A solid core is also a necessity when performing full body movements, such as those discussed above. My go to core routine always includes forearm planks and the old standby, sit-ups. Planks benefit your abs, as well as obliques and lower back. Perform 3- 1 minute forearm planks for maximum benefit. Sit-ups, like planks target abdominals, but also work the hip flexors. I do 100 crunches every night. It takes minutes and can work wonders when performed consistently.  

Diet: When it comes to diet and belly fat here are a few simple guidelines to keeping your weight in check:

1. Portion control- Fill your plate with just under enough food to the point where you think you will be fulfilled but maybe have room for more. Eat what is on your plate and then wait 15 minutes before going back for seconds. Often, you will find that you aren’t hungry for another serving. It takes a bit of time for your stomach to signal to your brian that you are in fact full.
2. Make your main sources of calories protein and fruits/ vegetables. Always eat your fruits/ vegetables first. Doing so will satisfy your hunger more quickly. Leave carbs for last. I usually consume my carbs at dessert because I have a huge, sweet tooth!
3. Eat whole- unprocessed foods and allow yourself as many as you want. I like to end each meal by eating an apple. Apples are full of vitamins C, A, K, B, and potassium. Furthermore, they are an excellent source of dietary fiber and antioxidants. Having an apple after each meal signals to my brain that I have finished eating for now and subsequently my body follows suit.
4. Lastly, drink plenty of water. I drink 2- 8 ounce glasses as soon as I get up in the morning. Then throughout the day for a quick refreshed feeling I brush my teeth and drink another 2- 8 ounce glasses each time afterwards. Aim for 8 glasses of water a day. Staying hydrated is key to helping your body function properly.

Main takeaways- Exercise at least 150 minutes per week and make sure your workouts include equal parts cardio, weight training and core work. Eat a balanced diet where you exercise portion control, consume lots of protein, fruits/vegetables and whole unprocessed foods and stay hydrated! Sticking to these habits will stand you in good stead for a reduction of belly fat as you begin 2025! Happy New Year!