![]() Researchers at Harvard University followed more than 10,500 men over a 12 year period, and found that those who added 20 minutes of weight training to their regular cardio workout gained less age-related belly fat than those who pounded the treadmill.įocus on compound moves like deadlifts, squats, kettlebell swings, lunges, chest presses, shoulder presses - compound exercises that work your entire body rather than isolating muscles. Of course upping the intensity of your workouts will have a great affect on your body fat percentage, but balance your high-intensity workouts with weight lifting sessions and you’re onto a winner. When scientists from Canada’s Laval University compared a 15-week HIIT programme and a 20-week endurance-training programme, they found the former was far more effective at stoking up the body’s metabolism, which resulted in greater fat loss. “Mild activity such as walking is poor at burning fat due to its low energy consumption whilst intense cardio training will consume energy and increase metabolic rate after exercise,” he says. Here's twenty scientifically-backed ways to shift belly fat.įocus on increasing physical activity and building muscle to burn belly fat, recommends Reddy. ![]() If you’re serious about banishing your 'belly fat' and improving your health, surviving on salad and hitting the treadmill for hours on end is a miserable (and highly inefficient) way to go about it. 20 Scientifically-backed Ways to Lose Belly Fat Grow your gut community to shed serious timber. In another study, scientists took stool samples from 1300 twins and found that the less diverse your gut bacteria, the more likely you are to have belly fat. However, the number of bacteroidetes is decreased in obese people when compared with lean people, according to research. Now, two groups of beneficial bacteria are dominant in the human gut, the bacteroidetes and the firmicutes. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite and much more besides. Most of the bacteria that dwell in your gut are pretty useful. You've Got Too Much of the Wrong Gut Bacteria Not only does a night on the sauce send your cortisol levels through the roof, it saps your testosterone, which means you’ll find it more difficult to build lean muscle and burn fat as fuel.Ĥ. It becomes your primary energy source, and the proteins, carbs and fats swirling around your digestive system are converted to fat by default.įactor in the excess calories from your drinks (around seven per gram) – with the gut-busting kebab you pick up on the way home ( ‘drunk hunger’ is a real, proven thing) and suddenly you’re looking at excess fat storage. As you gulp down your drink, your body turns the alcohol into acetate, which your body can’t store. To make matters worse, cortisol helps to release myostatin, a protein that breaks down muscle.Ĭan one too many pints really earn you a beer belly? Well, yes. Since your blood sugar levels are now super low (thanks insulin) and your reward centres are blinkered (thanks cortisol) you wind up face-planting the biscuit tin rather than the fruit bowl. The war on your belly fat will be a balanced one - comprised of exercise, diet choices, sleep improvements and, crucially, a better understanding of the roles calories play.Ħ Signs That You're Seriously Stressed Out So sure, bigger arms and a wider chest are more appealing - but if long-term, holistic health is your goal, then you need to reassess your training priorities. And it's a good idea to do that because as it surrounds your liver, stomach and intestines belly fat can increase your risk of cardiovascular disease and cancer. Handily, there are plenty of actionable routes you can take to start eviscerating this build-up of visceral fat. Instead, it's lifestyle habits and dietary choices that are going to help you eradicate your unwanted midriff. No amount of crunches, sit-ups or toes-to-bar will eradicate your spare tyre. ![]() If you want to know how to lose belly fat you've come to the right place, but despite your desire you can't spot-reduce (target) individual areas of fat, and that includes your belly.
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