4 physical activities to lose belly fat

Abdominal fat, in addition to being aesthetically condemned, is also a major cause of heart attacks, strokes and diabetes. Liposuction, for example, cannot eliminate it and this happens because the procedure does not include the removal of fat from internal organs, from the vessel wall or from inside the belly, which is the most dangerous.

Miraculous solutions are not in question in these cases and the best attitude to take is to start a more balanced and healthy diet, in addition to investing time in physical activities.

According to a study carried out by Duke University Medical Center, in the United States, the most effective exercises to lose belly fat are aerobic. The researchers followed for six months 196 adults between 18 and 70 years old, sedentary and overweight. The group that performed only aerobic exercises (running 12 kilometers per week) lost 67% more calories than the group that performed resistance exercises (abs, for example).

In addition to the accelerated loss of calories, aerobic exercises were also more effective in reducing visceral fat, which is the fat accumulated in the belly region. The third group, which performed a combination of the two types of exercise, obtained results similar to those of the group that only practiced running.

So, here are some powerful exercises in the fight against the belly and its ailments.

1. Abdominal

The great myth of localized fat loss. Abdominal exercises strengthen your belly muscles, toning them and enhancing the flat stomach effect. But it’s important to remember that they don’t burn fat on their own. This means that you can use them as a complement to a training program, but if you bet only on that, you will waste time. Your body does not burn localized fat, it removes the calories necessary for the practice of a certain activity from all the existing reserves in the body in a uniform way. That’s why aerobic exercises are more effective when the goal is to lose belly fat.

2. Run or walk

It’s not worth running ten kilometers once a week and waiting for the fat to magically disappear. What loses weight is the continuity of the activity and the persistence in carrying it out with moderate intensity and frequency, alternating between cycles of greater or lesser physical effort during the same training period. These spikes in intensity require the body to burn calories from even the most difficult places, such as the abdomen.

3. Dance

The important thing is to move! Dancing moves most of the muscles in the body, in addition to being a very pleasant activity. A good exercise option to burn calories without much suffering.

4. Bicycle

Try cycling to work. Or take a walk around town after work. Using the appropriate safety equipment, exercise is pleasurable and brings expressive results to the body. In addition to burning calories and helping to lose the belly, it tones the muscles of the legs and buttocks – irresistible side effects for any woman who doesn’t have much time to exercise.

Aerobic exercises are efficient, but require good physical preparation. Don’t forget to stretch before starting activities and start with light sets, increasing intensity and frequency slowly. Taking these precautions, go running, put on your sneakers and put that body to work!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.