How To Blast Belly Fat
There are abs underneath that fat, we promise. (Photo: Getty Images)
The tummy is a perennial trouble spot for both men and women. Trouble is, there’s no way to target belly fat specifically (no matter how much wishing, praying, and telekinesis we try). “Everyone has a really nice eight-pack underneath all of their fat, they just have to bring it out,” says weight loss specialist Charlie Seltzer, MD.
WHY YOU NEED TO MAKE THE CHANGE
Researchers now believe that the fat around your abdomen is metabolically active — that is, it doesn’t just sit there, but actually has negative effects on the body. “Research shows an elevated risk of diabetes and cardiovascular risk associated with abdominal fat,” Seltzer tells Yahoo Health. “Even if you’re not necessarily obese, if you’re carrying your fat around there, you will be at elevated risk for insulin resistance and heart disease.”
In fact, a study published in January 2015 found that waist circumference is a better way to predict heart disease risk in women than the former gold standard for body measurement, body mass index.
Related: 6 Exercises for a Sexy Hourglass Figure
HOW TO DO IT
In the short term, your diet and aerobic activity will have the biggest impact on your waist size, says fitness expert Holly Perkins, founder of Women’s Strength Nation. She recommends doing 35 minutes of challenging cardio or 45 minutes of moderate cardio (or a mix of both) five days per week in addition to strength training.
Related: The Simple Snack Swap to Banish Belly Fat
While cardio may make the fastest short-term impact, strength training is essential for long-term results. A study of more than 10,000 men in the journal Obesity, published in December 2014, found that only 20 minutes of strength training per day was associated with significantly smaller waist circumference over time.
“We used to think that muscle burns significantly more calories at rest than fat does, but that’s not the case; it does burn more, it’s just not significant,” Seltzer says. “But the process of incorporating amino acids into new muscle tissue is very energy-intensive, and that energy can come from the oxidation of fat molecules. So just by trying to build muscle you’re going to burn more body fat.”
When it comes to your diet, everyone is different, but most people could benefit from eating more lean protein and vegetables and less starchy carbs, Perkins says. At every meal, she suggests, choose your protein first, then add vegetables, and then add either a fruit or a serving of carbohydrates.
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