Can Working Out Really Reduce Belly Fat?

See what the research says about whether or not working out can actually help you reduce belly fat.


For years now, diet and exercise have been touted as the best ways to shed excess body fat and particularly, belly fat. But, can working out really reduce belly fat? There are a variety of factors that work together to help reduce overall body and belly fat, but physical activity – including both aerobic exercise such as jogging and strength training – have been shown to help. To get a full picture of the importance of exercise in weight loss goals and the types of workouts that can be beneficial for reducing belly fat, consider this guide.

Benefits of Exercise

Exercise is a great way to improve your overall health and wellbeing. Not only can it help you to increase energy levels and reduce stress, but it also has the potential to reduce belly fat. Regular exercise can help tone and strengthen the abdominal muscles, while burning excess body fat. Let’s take a closer look at how exercise can help reduce belly fat and improve your overall health.

Increase Metabolism

When you exercise, your body not only burn calories during that time but it also continues to do so after. This is referred to as post-exercise energy expenditure or increased metabolism. Working out strengthens and builds muscle and increases lean body mass since muscles require more energy to maintain than fat does. Increased levels of lean body mass in turn encourages your body to burn more calories, even when you’re at rest, thus reducing belly fat. Certain kinds of cardio exercises such as running, biking or high intensity interval training (HIIT) elevates your metabolism for an extended period after the actual workout ends, thus helping you reduce belly fat more quickly.

Reduce Stress

The physical benefits of exercise are well documented, but there are emotional and mental benefits that garner just as much attention. When you exercise, your body releases chemicals known as endorphins which act upon the receptor sites in your brain to reduce stress. Incorporating regular exercise into your life will help to reduce anxiety and the perception of stress.

Physical activity can help you manage daily stressors, boost energy levels and elevate mood more quickly than any medication can. Regular exercise can also help you prevent depression by improving self-image, reducing fatigue and providing a sense of accomplishment after a workout session is completed. Studies have shown that even moderate levels of physical activity have positive effects on stress management when practiced regularly and consistently.

Whether it’s walking, running or aerobics, choosing an activity that you enjoy helps to ensure that you stay motivated enough to make the activity part of your daily lifestyle. With perseverance comes reward—reduced stress levels, increased confidence and improved concentration on tasks at work or school—all leading toward achieving an improved quality of life!

Increase Muscle Mass

Regular physical activity helps to boost the body’s ability to use fat for energy. This, in turn, can help to reduce the overall amount of fat stored in the body and lead to increased weight loss and reduced levels of belly fat. Not only does exercise help reduce belly fat, but it can also help you to become more toned by increasing muscle mass.

By regularly participating in moderate intensity activities such as walking, jogging, swimming or cycling, you will be able to significantly increase your metabolic rate and burn calories faster than if you were doing no exercise at all. You may also see an increase in lean muscle mass over time as your body becomes stronger and more efficient at movement.

Combining regular physical activity with eating a balanced diet will result in even greater benefits when it comes to reducing belly fat and creating a stronger, more toned physique.

Types of Exercises

Exercising is one of the best ways to reduce belly fat and increase overall health. There are many types of exercises one can do in order to accomplish this goal. These range from cardio exercises such as running and cycling to strength training exercises such as lifting weights and using resistance bands. Let’s take a look at the different types of exercises one can do to reduce belly fat.


Cardio exercises are exercises that involve larger muscle groups and get the heart rate up.They allow the body to burn calories and fat at a higher rate than other types of exercise. Types of cardio exercises include: running, swimming, jogging, cycling, rowing, walking and aerobics.

Running is a great way to quickly burn a large number of calories while building strength in the legs and core muscles. Jogging is a low impact activity that is still effective at burning calories over time. Swimming is one of the best activities for burning fat since it works out multiple muscle groups at once with minimal strain on joints.

Cycling is another low-impact cardio exercise that can be done both indoors or outdoors depending on personal preference. And rowing requires full body coordination and can help target some specific parts of the back muscles as well as strengthen our core muscles.

Walking is one of the easier forms of cardio because it doesn’t always require too much effort from your body but still helps you reach your cardio goals without overtaxing yourself. Lastly, aerobics are any type of exercise routines that are focused on developing endurance, power and coordination using music as well as other equipment (such as jump ropes). These exercises will increase your heart rate to a point where you’ll be able to break down more fat in your body after consistent practice!

Strength Training

Strength training is an effective way to reduce belly fat, as it builds muscle mass and increases your body’s ability to burn fat. Strength training also helps you to strengthen your abdominal and lower back muscles, improving your posture, which in turn can help reduce belly fat. Focus on developing the major muscle groups of your hips, legs, shoulders and chest by doing exercises such as squats, deadlifts and push-ups. Use free weights or gym machines such as resistance bands or cable machines. Aim for three sets of 10 repetitions. Increase the amount of weight used as you become stronger over time.

In addition to strength training , adding high intensity interval exercises (HIIT) into your routine can further help reduce dangerous belly fat that accumulates in the mid-section of your body. HIIT involves alternating between intense bursts of activity and fixed periods of less intense exercise or rest, allowing you to break through a plateau with improved results while working out faster than other traditional cardio methods like jogging or biking at a steady pace for long durations of time

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) involves intense exercise in short, intense bursts. Its aim is to help people reach a maximum level of fitness without taking up too much time. HIIT enables increased oxygen consumption and improvement of aerobic fitness.

When working with HIIT, you will alternate between short periods of intense exercise, such as sprinting or running as fast as possible and rest periods consisting of low-intensity activities such as jogging or walking. Research has found that HIIT workouts can lead to up to a 30% reduction in excess abdominal fat when at least one session of 40 minutes was performed three days a week.

To ensure proper safety during HIIT training, make sure you’re adequately warmed up prior to beginning the exercise and you provide yourself with adequate rest between sets and after the workout. Muscle soreness is common but should not be unbearable; it should feel more like an ache than sharp pain. The structure for an effective HIIT session is simple— combine high-intensity exercises with lower intensity recoveries for your desired amount of repetitions or time limit.Stretching after your workout can also reduce muscle soreness and improve dynamic flexibility.

Dietary Considerations

When it comes to reducing belly fat, diet can play an important role. Eating healthy foods such as lean proteins, fruits, and vegetables can help you reach your fitness goals. Additionally, reducing your portion size and limiting processed foods and added sugar will help you regulate your weight and reduce your belly fat. Let’s take a look at some dietary considerations that can help you reach your goal.

Reduce Caloric Intake

Reducing caloric intake is a great way to reduce the amount of belly fat. Eating foods with a lower caloric value will help to reduce body fat and can help contribute to overall health. There are several strategies to help you decrease caloric intake and lose belly fat.

First, focus on eating fresh whole food like fruits, vegetables, lean meats, poultry, and fish. Avoid processed and packaged foods that are high in sugar, salt, trans fats, saturated fats, and artificial chemicals. Second, make sure you eat enough protein as it helps in building muscle mass which can increase your metabolic rate for burning more calories throughout the day. Also aim to get at least 25-30 grams of fiber each day as this should aid in enhancing your digestion and keeping you feeling full for longer periods of time. Lastly be mindful that alcohol drinks are packed with calories so often cutting back on them can be a great way to reduce your body fat including belly fat!

Increase Protein Intake

A high-protein diet can help you burn more fat from your midsection. Protein is an essential macronutrient that helps with satiety, metabolic rate, and energy. It also induces thermogenesis — the process by which your body generates heat by burning calories.

In order to increase your protein consumption, you should focus on protein-rich foods such as eggs, fish, poultry, dairy products and lean meats. Other high-protein foods include nuts and seeds, legumes, mushrooms and quinoa. These proteins have been shown to have a positive effect on metabolism and fat burn in people who are already actively exercising.

Pairing higher protein intake with exercise provides even greater benefits for body composition and belly fat loss than either strategy alone; the resulting calorie deficit helps ensure the success of your fitness program. If possible try to get at least 1-2 grams of protein per pound of body weight each day to maximize muscle growth and composition changes over time. Additionally, make sure you’re getting enough essential fatty acids found in nuts or fish oil supplements — these increase fat burning potential without adding too much extra caloric intake.

Avoid Refined Carbs

If you want to reduce belly fat, you should avoid eating large amounts of refined carbs such as white bread, white rice, and sugary drinks. Refined carbs are digested quickly, causing an increase in blood sugar and a surge in insulin levels. These surges can lead to cravings for unhealthy snacks and cause weight gain.

For optimal health and fat loss, focus on eating fewer processed foods that contain refined carbs, sugars, and unhealthy fats. Instead, focus on complex carbohydrates such as whole grains like oats or brown rice; beans and legumes; root vegetables such as sweet potatoes or carrots; healthy proteins like lean meats or fish; healthy fats such as omega-3 fatty acids found in nuts and seeds; yogurt or kefir for probiotics; and plenty of fresh vegetables.

Make sure to stay hydrated by drinking plenty of pure water every day. You can also enjoy drinking herbal teas which may help reduce your cravings for sweet or sugary beverages while providing beneficial antioxidants.


It’s important to remember that each individual body is different, and some strategies may work for some people but not for others. That said, research has suggested that taking part in regular physical exercise may help reduce belly fat. Regular aerobic exercises, like running or cycling, or HIIT workouts can increase the number of calories you burn and help to reduce overall body fat. Additionally, strength-training exercises may help tone abdominal muscles and can be beneficial in reducing visceral fat.

Ultimately, by making changes to your lifestyle, diet and physical activity levels, you should be able to reduce belly fat and improve your overall health. However it’s important to remember that while exercise is important in helping to achieve your goals, it is just as important not to overdo it; speak with a doctor before beginning any new exercise regimen.

Checkout this video:

Similar Posts