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Weight Loss: Want to melt belly fat? Follow these 5 expert-recommended tips!
- •Medical experts warn that excess belly fat, especially visceral fat, increases the risk of heart disease and diabetes.
- •Dr. Paul Manickam suggests reducing belly fat through a small calorie deficit, increased protein intake, and consistent healthy habits.
- •Brisk walking for 20-30 minutes daily increases heart rate, burns unnecessary calories, and reduces overall fat safely.
- •Skipping is an excellent cardio exercise that burns a high number of calories in a short time and reduces belly fat.
- •Core exercises like planks and mountain climbers strengthen abdominal muscles, while resistance training boosts metabolism.
Key Questions Answered
No, health experts clarify that spot reduction—melting fat exclusively from a specific area like the belly through targeted exercises—is a myth. While core workouts strengthen and tone abdominal muscles, an overall calorie deficit and total body fat reduction are necessary to decrease belly fat.
Gastroenterologist Dr. Paul Manickam suggests achieving a small calorie deficit by calculating your BMR and cutting about 200 calories a day, getting 30 to 35 percent of your daily calories from protein, and engaging in consistent resistance training three times a week.
Effective home exercises include brisk walking for 20-30 minutes daily, skipping for 15-20 minutes to build endurance, cycling to improve heart health with minimal joint stress, core exercises like planks and mountain climbers, and strength training such as squats and lunges.
