If you run regularly, it's very likely that you'll see your belly fat melt away. That may seem puzzling because running doesn't target the abdominal muscles or even the midsection in general. However, it does produce a significant calorie burn, which is more consequential in getting rid of fat than muscle-building and toning exercises.
Misconceptions
It makes sense to think that a workout routine consisting of thousands of crunches and situps will eliminate belly fat more effectively than cardio exercise, but that isn't the case. MayoClinic.com points out that even though core exercises such as crunches are helpful for toning and defining abdominal muscles, they don't burn enough calories to actually stimulate fat loss. The difference is evident in numbers: an hour of situps burns about 325 calories for a 160-lb. person, according to HealthStatus.com, but an hour of running at 8 mph burns closer to 1,000 calories.
Duration
Running is a vigorous enough exercise that you can do it for small windows of time and still see results. But whether you're on a treadmill or an elliptical, outside on a path or indoors on a track, it's helpful to run for at least 20 minutes at a time, which is the minimum duration the American College of Sports Medicine recommends for vigorous exercise. Try to put in sessions that are at least that long on three to six days per week to see a gradual reduction in the amount of belly fat you have.
How to Do It
If you can't manage to run at full speed for the entire duration of your workout, that's fine. Jogging burns nearly as many calories as running, and even a walking program can help you build up your strength and prepare for more intense activity. When you are strong enough, try an interval program. Interval training for running alternates bursts of all-out sprinting with periods of jogging or running at a more relaxed pace, and it can burn more calories than traveling at a constant speed throughout the workout. You can also add challenge and increase your calorie burn by running up hills or using the incline setting on a treadmill.
Considerations
Although regular running should help you create a calorie deficit large enough to get rid of belly fat, it's no guarantee. Weight loss is really a matter of calories burned versus calories consumed, so you must also watch what you eat to make sure those extra pounds disappear and don't come back. Focus on natural, low-calorie foods, and try not to increase your daily calories after beginning your running program. When you do lose the belly weight, or even during the process, supplement running with core exercises to tighten and tone your midsection and get the best-looking physique you can.
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