When you exercise, you promote fat loss from your entire body. Although it's not possible to target fat loss at one specific area, belly fat burns off well with exercise. Losing belly fat requires a combination of dietary changes, cardiovascular exercise and abdominal strengthening exercises. Stress-reduction exercises, such as yoga or meditation, may also help to reduce belly fat by combating the effects of the stress hormone, cortisol.
Cardiovascular Exercise
Any form of moderate-intensity cardiovascular exercise will increase your body's metabolism and help shrink belly fat. Moderate-intensity aerobic exercise includes activities such as brisk walking, jogging, biking, swimming, aerobics, tennis, swimming, rowing or using an elliptical trainer.
For optimal fat loss, exercise for 30 to 40 minutes at least five days a week at a moderate intensity level. One lb. of fat is 3,500 calories, so you need to burn this number of calories through activity or cutting back on this amount of calories in your weekly diet to lose 1 lb. of fat.
Toning Exercises
Toning exercises target your abdominal muscles, strengthening the muscles that lie under your belly and tightening your waist to promote a more toned appearance. Plus, toned muscle burns fat more effectively than weak muscles, so it's important to include strength training in your weekly workout as well. According to Bruce Abernethy, Laurel T. Mackinnon, Vaughan Kippers, Stephanie J. Hanrahan and Marcus G. Pandy in their book, "The Biophysical Foundations of Human Movement," strength training helps to reduce body fat and increase muscle mass. Focusing on developing your abdominal muscles will have a beneficial impact on the appearance of your belly and overall fat loss.
Stress-Reduction Exercises
Cortisol is a stress hormone that may be responsible for additional stored visceral fat in your abdominal area. According to doctors at the University of New Mexico, cortisol directly affects fat storage and weight gain around the abdominal areas of people who are stressed. Using a mind-body exercise or technique such as yoga or meditation can help you to manage stress, increase your sense of overall well-being and possibly stave off the damaging effects of cortisol.
Warning
Consult your doctor before beginning an exercise program, especially if you have a health condition, are pregnant or nursing or take any type of medication. If you are new to exercise, start slowly and work your way up in intensity and difficulty level. If you feel discomfort or become light-headed, stop exercising and contact your doctor as soon as possible.
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