Losing belly fat can feel impossible at times.
There are many strategies that range from diets to products to quick fixes, but nothing seems to work. Even trying to spot-target the fat won’t work, meaning you can do all the crunches and planks you want, but to no avail.
What you can try, however, to lose that belly fat is working hard and smart. You can even see results in just a few weeks.
“Reduction in waist circumference can be seen in as little as two weeks,” personal trainer and registered dietitian Jim White, owner of Jim White Fitness and Nutrition Studios, said in an interview. “Although the rate at which inches are lost depends on the person, with increased activity and calorie reduction, it is possible to see noticeable differences in your waistline.”
In terms of raw numbers, Jim says you’ll need to stick to a 500-calorie deficit each day to lose a pound a week (one pound of fat equals 3,500 calories). Be sure you’re eating at least 1,200 calories a day though, for proper body and brain function.
Losing weight via calorie deficit and exercise means you’ll be gaining muscle while losing fat, making the scale inaccurate in measuring progress. Instead, you should measure your waist circumference to track fat-loss progress, says Jim.
“A larger waist circumference is an indicator for cardiovascular disease, diabetes, and high blood pressure,” Jim said. “It is possible to lose inches from your waistline within two weeks of beginning a diet and exercise program, with the caveat that those with more abdominal fat will see larger decreases more quickly.”
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In terms of exercise, he recommends a combination of aerobic exercise, particularly high-intensity aerobic exercise, and strength training. One of the better forms of belly-fat exercises is Tabata, a HIIT exercise that involves 20 seconds of high workrate followed by 10 seconds of rest.
“Those on a weight-loss plan who focus on both nutrition and fitness have been shown to reduce belly fat quicker than those who only focus on fitness or only focus on nutrition,” David Chesworth, certified personal trainer and wellness coach, says.
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