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If you're looking for the best exercise to lose belly fat and want a straightforward answer, there isn't always a single winner. A well-supported strategy is to combine aerobic exercise that you can maintain with strength training, and complement it with a a diet that helps you lose fat. Abdominal exercises can strengthen the abdomen, but on their own they are not usually the most direct way to reduce waist size.
Is it a myth that abdominal exercises reduce belly fat?
The evidence regarding so-called localized fat reduction is mixed, and reviews generally don't find a clear effect of losing fat only in the targeted area, although some trials have observed changes in the torso with very specific programs. Therefore, the most practical approach is to focus on overall fat loss and let the waistline shrink as a consequence.
What are the benefits of high-intensity interval training (HIIT)?
HIIT is often marketed as a shortcut to fat loss, but the evidence is mixed when it comes to time efficiency. There is more agreement, however, that it can improve fitness with fewer minutes of training, and some programs achieve similar changes in waist circumference and body composition to a well-executed moderate cardio workout. For it to be effective, the overall weekly routine matters, not just the intensity.
Why shouldn't you forget strength training?
Because it helps protect lean muscle mass while you lose weight, which improves body composition. Strength training isn't usually the most effective tool for weight loss on its own, but it's a very useful complement, and combining strength training with cardio can be just as effective for fat reduction as cardio alone in many programs. If you're a beginner, gradual progression and proper technique will help you avoid injury.
Is cardio the best exercise for losing belly fat?
It can help you reduce your waistline if you do it regularly and stick with it over time. Brisk walking, swimming, or cycling are easy to fit in and low-impact options, and they often provide a practical foundation upon which to later add strength training or some HIIT.
If you are also considering weight control medications, consult your doctor and pharmacist, and review the official leaflet to follow the correct guidelines.
