Belly fat is notoriously stubborn when it comes to weight loss. However, a fitness coach has suggested that a common mistake could be making your journey even more challenging.
Research indicates that carrying excess belly fat can increase the risk of heart disease and type 2 diabetes, as per the British Heart Foundation. Altering your diet is often crucial in shedding belly fat or visceral fat, which is located deep within, encasing your organs.
But changing your exercise routine can also aid in making the process smoother in the long run. Emily Kerley, an online fitness and fat loss coach specialising in hormone health, pointed out that one error people often make when trying to lose belly fat is “doing cardio to burn calories”.
In a recent TikTok video, Emily clarified: “Yes, cardio does burn calories but only for that 20 minute session that you’re doing”. Instead, if your goal is to lose fat, Emily suggests weight training, which ensures you’re burning calories “all day”.
“You’ll be burning less calories, during your workout, but here’s why that’s helpful,” she continued, adding: “Weight training builds lean muscle and the more lean muscle you have on your body, the faster your metabolism will run, meaning more fat loss for you”. Pure Gym emphasises that being in a calorie deficit is necessary for weight loss, which is difficult to achieve through exercise alone.
However, both cardio and weight training can contribute to weight loss in their own unique ways.
Experts suggest combining weightlifting, which builds lean muscle and boosts metabolism, with cardio exercises for optimal calorie burning. Following the NHS guidelines of at least 150 minutes of moderate activity weekly is crucial.
Bupa advises that the most effective workout for tackling belly fat includes both resistance training—to preserve muscle mass and regulate glucose metabolism—and cardiovascular exercises. Bupa emphasises: “Resistance exercise can help maintain your muscle mass and your glucose metabolism (the way your body processes sugar and uses it for fuel). This is important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area.”
To really target abdominal fat, one must expend more calories than consumed.
The advice is to eat at least five servings of fruits and vegetables daily, opt for high-fibre foods like oats, brown rice, and wholegrain breads, consume low-fat dairy products, include healthy amounts of unsaturated fats like olive oil, increase protein intake, and ensure proper hydration.