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Dealing with stubborn abdominal fat? You are not the only one facing this challenge. While experts emphasize that targeting fat reduction in specific areas is not a practical approach, there are certain strategic actions you can take to enhance your overall fat-burning capacity and strengthen your core. I had the opportunity to discuss effective strategies with top health professionals on how to reduce belly fat through targeted daily activities. Below are their evidence-based recommendations to help you reach your fitness objectives.
Why Belly Fat Is More Dangerous Than You Think
According to Trista Best MPH, RDN, LD, a Registered Dietitian at The Candida Diet, “Visceral fat, also known as belly fat, poses health risks for several reasons.” She explains, “Primarily located in the abdominal region, it exerts significant pressure on the heart and other essential organs, elevating the risk of cardiovascular diseases, strokes, and other chronic ailments.”
Best highlights the deceptive nature of visceral fat: “Individuals with a healthy Body Mass Index (BMI) may harbor substantial belly fat while appearing lean in other body areas. This discrepancy can lead to a false sense of security regarding health and weight management.”
The Science Behind Fat Burning
Joy Puleo, Director of Education at Balanced Body and NPCP certified trainer explains the metabolism of fat loss: “Fat is a potential energy source—think of fat as un-used potential! Fat needs oxygen to burn. Cardio and rhythmic whole body exercise are excellent ways to tap into fat stores.”
Puleo emphasizes finding your optimal zone: “When your oxygen need meets your muscle need you are in what is often called ‘the zone’ and it is place you can sustain for a period of time.”
Start With Strategic Walking
Ashley Parker Angel, certified heroic coach and co-founder of High Level Performance Academy, recommends starting with interval walking. “Walking can be a highly effective and low-impact way to reduce belly fat, due to its ability to increase daily calorie burn and regulate stress levels, which can reduce cortisol—a hormone linked to belly fat storage,” he explains.
His top tip? “Alternate between moderate and brisk paces. Think you’re walking to catch an elevator before the doors close… This method increases heart rate variability and supercharges fat-burning.”
Incorporate Cardio Training
According to Puleo, the key is finding the right intensity level. She recommends:
– Moderate biking
– Jogging/running at a sustainable pace
– HIIT training (built up gradually)
“If your muscles are crying out for more and your heart rate rises too high,” Puleo warns, “your body will shut down the fat burn and burn readily available fuels, such as carbohydrates.”
Add Resistance Training
“Weight training, body weight training and general resistance training are all excellent ways to trigger long term fat burning,” Puleo explains. These exercises help build muscle mass, which increases your resting metabolic rate—meaning you’ll burn more fat even when you’re not exercising.
Dynamic Full-Body Movements
Puleo recommends these rhythmic whole-body exercises for maximum fat-burning potential:
– Mountain Climbers
– Jumping Squats
– Burpees
These movements engage multiple muscle groups simultaneously, maximizing calorie burn and metabolic impact.
Finish With Static Holds
Complete your routine with these challenging isometric exercises:
– Plank holds
– Wall squats
“Nothing says burn like an isometric hold!” says Puleo. These static exercises create intense muscle engagement that helps build core strength while boosting your metabolism.
Sustainable fat loss comes from consistent effort and a comprehensive approach. Combine these expert-recommended moves with a balanced diet and proper rest for optimal results. Always start gradually and listen to your body as you progress. And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
