If You Lose Weight, Do You Also Lose Belly Fat At The Same Time?

You can't target weight loss on any part of your body. To lose weight on your belly, you have to lose overall weight. Your belly-fat loss will be proportionate to the fat loss on the rest of your body. To lose the weight, you need to initiate a diet and an aerobic exercise plan. Once the fat layer is gone from your belly, try several ab-targeting exercises to firm the area.

Aerobic Exercises

Aerobic exercises helps you burn calories and fat by boosting your heart rate to a moderate to vigorous intensity. Aerobic exercises include running, jogging, swimming, bicycling, jumping rope, hula hooping, inline skating and dancing. Walking briskly can also provide aerobic benefits, though not as much as the more vigorous activities. Or try rowing, cross-country skiing and rock climbing. If in the gym, try the elliptical trainer, treadmill, stair climber, pool or stationary bike. Get 150 minutes a week of moderate aerobic activity, like brisk walking and swimming, or 75 minutes or vigorous activity, like running and dancing, to promote weight loss.

Intensity

Generally, the more intense you exercise, the more you burn. Gauge your intensity to know how long you should exercise and how effective the workout is in producing the results you want. With light exercise intensity, you have no changes in breathing pattern, don't sweat and can talk with ease.

During moderate intensity, your breathing quickens, but you will not be out of breath. In addition, you'll be able to carry on a conversation but not sing. After 10 minutes of this exercise, you'll break a light sweat. Vigorous intensities cause deep and rapid breathing and sweating after a few minutes of the activity. You'll also have to pause for breath after speaking a few words.

Diet

A healthy diet is essential to weight loss, because it contributes to your calorie deficit. Initiate a diet gradually, starting by substituting bad foods, like cookies and sugary juices, for healthier ones, such as apple slices and tea. Increase these substitutions as your diet progresses.

Try to incorporate five servings or vegetables and fruits a day, because this will provide you with the nutrients you need to stay healthy and exercise at your best. However, because diet alterations are based on your health, current diet and physical fitness levels, consult a dietitian or your doctor for recommendations based on your specific lifestyle.

Leg Raises

The hanging raise works your lower abdominal muscles. Hang from a pullup bar with your legs dangling straight below you. Bring your knees up toward your chest, allowing your abdominal muscles to do the work. Stop when your knees are even with your waist. Gently lower your legs back to the starting position. Perform as many repetitions as desired. Your movements should be slow and controlled. Since this exercise is considered a strength-training exercise, perform your desired rep amount twice a week.

Crunch Exercise

This strength-training exercise uses a medicine ball and exercise ball to work your upper and middle abdominal muscles. Lie your back directly on an exercise ball so that your lower back is centered on its top. Keep your feet planted firmly on the floor.

Hold a medicine ball over your head so that both of your palms are facing toward each other and your elbows are slightly bent. Keeping the ball over your head, crunch your upper body forward. Contract your abdominal muscles at the peak of movement for one count, and return slowly to the starting position. Perform as many reps as desired.