What exercise burns the most belly fat for female

Many types of physical activity can support weight loss by increasing the amount of calories that you burn. The amount of weight you can expect to lose may vary depending on your age, diet, and starting weight. Estimates state that around half of all American adults attempt to lose weight every year ( Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss. In addition to helping you lose weight, exercise has many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases ( Here are the 8 best exercises for weight loss. It’s a convenient and easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints. According to Harvard Health, a 155-pound (70-kg) person burns around 175 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) ( A 12-week study of 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively ( It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks. To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually i...

An expanding waistline is sometimes considered the price of getting older. For women, this can be especially true after menopause, when body fat tends to shift to the abdomen. Yet an increase in belly fat does more than make it hard to zip up your jeans. Research shows that belly fat also carries serious health risks. The good news? The threats posed by belly fat can be reduced. Also, your muscle mass might diminish slightly with age, while fat increases. Loss of muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight. Many women also notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body. The tendency to gain or carry weight around the waist — and have an "apple" rather than a "pear" shape — might have a genetic component as well. Belly fat Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle. Visceral fat is belly fat that accumulates in your abdomen in the spaces between your organs. Too much visceral fat is strongly linked with a greater risk of serious health problems. The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organ...

There are some health risks linked to excess belly fat, including: • • High cholesterol • • Breathing problems • Because of these risks, it’s a good idea to try to control your belly fat. There are three types of belly fat: subcutaneous, intramuscular, and visceral. Subcutaneous fat is the layer of fat just under your skin. Intramuscular fat is found in your muscle fibers. Exercises to Help With Belly Fat There are many exercises out there, but not all are created equal when it comes to banishing belly fat. But scientists and doctors agree that adding Aerobic or Cardio Exercise Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat. Some great • Walking, especially at a quick pace • • Biking • Rowing • Swimming • Cycling • Group fitness classes When choosing a cardio activity, make sure it’s something that you enjoy doing. This way, you’re more motivated and will look forward to your exercise routine. HIIT or Interval Training These routines don't take a lot of time but still get your heart pumping and work your entire body. Each routine has a selection of activities that include the following movements: • Pushing • Pulling • Squatting • Deadlifting • Loaded carries Typically, a HIIT routine uses 30 seconds of intense activity, with 30 seconds of rest right after, before moving on to the next activity. The seq...

Being active is important for any weight-loss or weight-maintenance program. When you're active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight. To lose weight, most people need to reduce the number of calories they consume and increase their physical activity, according to the 2015-2020 Dietary Guidelines for Americans. In general, that means that to lose 1 1/2 pounds (0.7 kilograms) a week, you need to reduce your daily calories by 500 to 750 calories. Both are important. Diet has a stronger effect on weight loss than physical activity does; physical activity, including exercise, has a stronger effect in preventing weight regain after weight loss. Weight loss through diet without physical activity, especially in older people, can increase frailty because of age-related losses in bone density and muscle mass. Adding aerobic and resistance training to a weight-loss program helps counter the loss of bone and muscle. For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines: • Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefit. But even small amounts of physical activity are helpful. Being ac...

There are a lot of myths surrounding the subject that are in dire need of debunking. First and foremost among them: the majority of scientific studies show it is not possible to spot reduce body fat from one targeted area (such as the belly) at a time. However, you can lower your overall body fat percentage by increasing your activity levels and lowering your Sammy Margo has been a chartered physiotherapist for 32 years and has built up her clinic over the past 28+ years. She trained as a chartered physiotherapist and did a Masters in Physiotherapy (MSc) at University College and Middlesex Hospital.She's also a qualified Pilates instructor and the author of The Good Sleep Guide. The reason for this, and the fat loss process, is far from simple, as Margo explains. “The fat in body cells is in the form of triglycerides which are stored in body fat that can be used to supply energy,” she says. “Before they can be used for energy, triglycerides must be broken down into smaller molecules – free fatty acids and glycerol - which enter the bloodstream. These smaller molecules are used to produce energy. “When you exercise, the triglycerides can come from any of the fat cells in the body, not only from the body area being exercised.” Margo does say there are a couple of smaller studies that go against the grain, supporting spot reduction of body fat. She says that further studies into the subject are needed to draw a more definitive conclusion. Where do you lose and gain fat first?...