What's the best exercise to lose fat around your belly?

Laura Cartwright, cardiac rehabilitation specialist and exercise physiologist at Wrexham Maelor Hospital, shares the best exercise to lose belly fat along with other helpful weight loss tips.

Studies have shown that people who carry excess belly fat can face higher risks of heart disease and type 2 diabetes. If this applies to you, it’s natural that you’d want to reduce the amount of fatty tissue in this area.

But scientific evidence shows that it’s impossible to reduce fat in one specific area by exercising that body part alone. The body stores fat as triglycerides, which can be used for fuel anywhere in your body, not just in the exercised area.

Doing aerobic exercise while eating a healthy diet is the best way to lose belly fat and overall body fat. This will help to create a calorie deficit (where you use more calories than you consume), which promotes fat loss over time.

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat. Seated exercise can be an effective way to burn calories and increase your aerobic fitness levels if you find walking or standing difficult.

Learn about the 3 types of exercise that are best for heart health

Want to get fit and healthy?

Sign up to our fortnightly Heart Matters newsletter to receive healthy recipes, new activity ideas, and expert tips for managing your health. Joining is free and takes two minutes.

I’d like to sign-up

NHS guidelines suggest aiming for at least 150 minutes of moderate intensity activity per week. Aim to exercise at a level where you become a little out of breath but can still speak in full sentences. Take time to warm up before and to cool down after exercise. If you begin to feel more breathless, slow down and rest.

If you are new to exercise, start slowly and build up gradually. You don’t need to exercise at a high intensity to burn calories. Stress and lack of sleep can also affect fat loss, because they can lead to increases in the stress hormone cortisol, affecting appetite.

Stress-relieving and good sleep-promoting activities can include mindfulness, breathing techniques, and gentle exercise like tai chi and yoga.