All of this helps to boost your metabolism, which will activate fat burning. It activates several muscles at once, and it requires muscle resistance while improving your physical stamina and cardiorespiratory endurance.

Running is an aerobic activity that is very efficient for weight loss and belly fat burning. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.The best exercises for targeting fat are aerobic exercises that burn the most calories in within a short amount of time. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting.

Keep in mind that there’s some older evidence suggesting intermittent fasting may negatively affect blood sugar control in women but not men ( 67).Īlthough certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.Īdditionally, talk with a doctor before trying intermittent fasting or making other changes to your diet. One study found that combining intermittent fasting with protein pacing - which involves consuming nutrient-dense meals spaced evenly throughout the day - led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction ( 66). Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. One popular method involves 24-hour fasts once or twice per week. It’s an eating pattern that cycles between periods of eating and periods of fasting ( 65). Intermittent fasting has recently become very popular as a weight loss method. Studies also suggest that beneficial gut bacteria may help promote weight loss. Taking probiotic supplements may help promote a healthy digestive system. As some probiotics aren’t regulated by the Food and Drug Administration, it’s important to talk with a doctor before adding probiotics or other supplements to your routine. However, while probiotics may be beneficial for weight loss, more research is needed. Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri ( 61, 62, 63, 64). Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat. They may have health benefits, including helping improve gut health and enhancing immune function ( 60). Probiotics are bacteria found in some foods and supplements. Eat probiotic foods or take a probiotic supplement If you’re trying to lose weight, consider drinking alcohol in moderation or abstaining completely.ġ5. SUMMARYĮxcess alcohol intake has been associated with increased belly fat. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank ( 12).Īccording to the most recent Dietary Guidelines for Americans, it’s recommended to limit alcohol intake to two drinks or fewer per day for men and one drink or fewer per day for women ( 13). One study on alcohol use involved more than 2,000 people. You don’t need to give it up completely, but limiting the amount you drink in a single day can help. Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist ( 11, 12).Ĭutting back on alcohol may help reduce your waist size. Research suggests that too much alcohol can contribute to belly fat. Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much.

Best exercises to burn belly fat