Nowadays, in order to pursue their body shape and relax themselves, many people choose to maintain their figure or reduce stress through exercise. Targeted exercise can reduce the fat in a certain part of our body and make our body more proportionate. But now many office workers will accumulate some fat in their stomachs due to long periods of sitting and irregular eating. So more and more fitness enthusiasts want to lose belly fat through exercise. But many people ask a question before doing it, how long does it take to lose belly fat?
Don’t worry about this issue, now we have some scientific methods to help you lose belly fat, and we also have scientific answers about how long it takes to lose belly fat. Today in this blog, we’re going to take a closer look at how long it takes you to lose belly fat. So if you want to do it quickly, keep reading.
In fact, losing belly fat is a difficult challenge for most people who are trying to lose weight. Generally speaking, for safe fat loss, losing 1-2 pounds per week is reasonable. With this in mind, losing belly fat could take several weeks to several months, or even longer, depending on your starting point and your specific goals. To effectively lose belly fat, it’s important to focus on a combination of healthy eating and regular physical activity. This might include a balanced diet that is rich in whole foods such as fruits, vegetables, lean proteins, and whole grains while minimizing processed foods, sugary beverages, and high-calorie snacks. Additionally, incorporating both cardiovascular exercise and strength training into your routine can help support fat loss and improve overall body composition.
Next, let’s take a look at how to scientifically lose belly fat and realize your dream of a flat belly. In this blog, we will continue to explore ways to lose belly fat.
Stages of Lose Belly Fat
Losing belly fat typically involves several stages, each of which plays a crucial role in achieving sustainable results. Here are the key stages of lose belly fat:
Mindset and Goal Setting
Establishing a clear mindset and setting specific, achievable lose belly fat goals are essential. This stage involves understanding the reasons behind wanting to lose belly fat, committing to the process, and setting realistic expectations.
A critical aspect of losing belly fat involves addressing dietary habits. This stage includes assessing current eating patterns, understanding energy balance (calories in vs. calories out), and making adjustments to create a calorie deficit while ensuring adequate nutrient intake.
Exercise and Physical Activity
Incorporating regular physical activity and exercise plays a vital role in losing belly fat. This stage includes developing a well-rounded workout routine that combines cardiovascular exercise, strength training, and flexibility exercises to support fat-burning and muscle preservation.
Monitoring and Adjusting
Throughout the lose belly fat journey, it’s important to monitor progress and make adjustments as needed. This stage involves tracking food intake, body measurements, and other relevant metrics to assess progress and make necessary changes to the nutrition and exercise plan.
Sustainable lose belly fat often requires long-term lifestyle changes. This stage includes adopting healthy habits such as improved sleep quality, stress management, and mindful eating to support overall well-being and continued fat loss maintenance.
Once the desired level of lose belly fat is achieved, transitioning into a maintenance phase becomes crucial. This stage involves finding a balance between calorie intake and expenditure to sustain the achieved lose belly fat while enjoying a fulfilling and healthy lifestyle.
Is Running Important for Losing Belly Fat
Running is a cardiovascular exercise that can help burn calories and increase your overall energy expenditure, which can contribute to creating a calorie deficit necessary for weight loss. Losing abdominal fat through running has a certain effect. Running can help people with general obesity consume fat, but it is difficult to specifically consume belly fat. It is recommended that people who need to lose belly fat can achieve their weight loss goals through targeted methods.
Running is a whole-body aerobic exercise that is relatively easy to perform. People who need to lose weight can run on an empty stomach in the morning to speed up the body’s metabolism and promote fat burning throughout the body. Continuing to run for a long time, and controlling each run to about 30 minutes, is conducive to weight loss. It can help lose abdominal fat to a certain extent, but it is less targeted. There is more fat in the belly, which may be related to long periods of sitting, standing, and lack of exercise. It is recommended that people who want to lose belly fat shrink their abdominal muscles by turning hula hoops or doing sit-ups to help improve abdominal fat accumulation. phenomenon to achieve the purpose of reducing belly. So you can lose belly fat by running. But if you don’t want to go to the gym and want to run at home, you can choose a home treadmill. Here is a useful treadmill recommended for you — 2 in 1 fold up treadmill | under desk walking pad. The 2 in 1 fold up treadmill is easy to move and store, buy one unit and experience two machine modes.
The Best Treadmill Workouts for Losing Belly Fat
Treadmill workouts can be an effective way to help reduce belly fat when combined with a healthy diet. Here are some treadmill workouts that can target belly fat:
Alternate between periods of high-intensity running, and walking, and periods of low-intensity recovery. For example, sprint for 1 minute and then walk for 2 minutes, and repeat this cycle for 20-30 minutes.
Increase the incline on the treadmill to simulate uphill terrain. This engages more muscles, including those in the core, and burns more calories. Try walking or running at a challenging incline for 20-30 minutes.
High-Intensity Interval Training (HIIT)
Incorporate short bursts of intense effort followed by brief recovery periods. For example, sprint as fast as you can for 30 seconds, then recover at a slower pace for 1 minute. Repeat for 15-20 minutes.
Long-Duration Moderate Intensity
Consistently walking or running at a moderate pace for longer durations can also aid in burning overall body fat, including fat around the belly.
Remember, to effectively lose belly fat, it’s important to combine these workouts with a balanced diet that is rich in whole foods, lean proteins, healthy fats, and fiber while minimizing processed foods and sugary beverages. Additionally, strength training exercises can complement treadmill workouts by building muscle, which can help boost metabolism and further aid in fat loss.
Interval Training and HIIT Training on The Treadmill
Interval training and HIIT (High-Intensity Interval Training) are two popular forms of cardiovascular exercise that can be effectively performed on a treadmill. Both methods involve alternating between periods of high-intensity effort and periods of lower-intensity recovery. Let’s explore each of them in more detail:
Interval training involves alternating between periods of moderate to high intensity and periods of lower intensity or rest. Here’s how you can incorporate interval training on a treadmill:
a. Warm-up: Begin with a 5-10 minute warm-up at a comfortable pace to prepare your body for exercise.
b. Work intervals: Increase the speed and intensity to a challenging level and maintain it for a set duration, such as 1-2 minutes. This should be an effort that pushes you out of your comfort zone but is sustainable for the duration.
c. Recovery intervals: Reduce the speed and intensity to a comfortable level or walk at a slower pace for a set duration, such as 1-2 minutes.
d. Repeat: Alternate between work and recovery intervals for a desired number of sets or a specific workout duration. Aim for a total workout time of around 20-30 minutes, excluding warm-up and cool-down.
e. Cool-down: Finish with a 5-10 minute cool-down at a comfortable pace to gradually bring your heart rate and breathing back to normal.
HIIT training is a more intense form of interval training where the high-intensity intervals are performed at near-maximum effort. It typically involves shorter work intervals and shorter recovery intervals. Here’s how you can perform HIIT training on a treadmill:
a. Warm-up: Start with a 5-10 minute warm-up at a comfortable pace.
b. Work intervals: Increase the speed and intensity to a very challenging level for a short duration, such as 20-30 seconds. This should be an all-out effort.
c. Recovery intervals: Reduce the speed and intensity to a very low intensity or complete rest for a short duration, such as 10-20 seconds.
d. Repeat: Alternate between high-intensity work and low-intensity recovery intervals for a desired number of sets or a specific workout duration. Aim for a total workout time of around 15-20 minutes, excluding warm-up and cool-down.
e. Cool-down: Finish with a 5-10 minute cool-down at a comfortable pace.
Both interval training and HIIT training on a treadmill offer several benefits. If you want to lose belly fat quickly, interval training and HIIT training on the treadmill are also effective methods. It helps you burn more calories and makes working out to lose belly fat more fun. Who says working out at home has to be boring?
Science-Backed Ways of Losing Belly Fat
In addition to exercising on the treadmill, we should also adhere to some other scientific methods of losing belly fat. Losing belly fat can be challenging, but there are science-backed strategies that can help.
Eating wisely is a great way to get rid of belly fat. Eat more fruits and vegetables and reduce high-fat and high-calorie foods. Limit your intake of refined carbohydrates, sugary drinks, and processed foods, as they can contribute to belly fat accumulation.
Chronic stress can lead to an increase in belly fat through the release of the hormone cortisol. You can do some exercises that can help reduce stress, such as yoga, meditation, deep breathing exercises, and activities such as spending time in nature.
Poor sleep is linked to weight gain and increased belly fat. Strive for 7-9 hours of quality sleep per night, as this can support weight management and overall health.
Pay attention to your eating habits and practice mindful eating. This involves being aware of your food choices, eating slowly, and paying attention to your body’s hunger and fullness cues.
Limit Alcohol Consumption
Excessive alcohol intake can contribute to abdominal fat accumulation. If you really want to drink alcohol, it’s not recommended to drink too much, moderation is key.
Avoid Trans Fats
Trans fats are known to promote inflammation and belly fat accumulation. Check food labels and avoid products that contain trans fats.
Drink plenty of water throughout the day. Staying hydrated can help with appetite control and may support weight management.
In general, it is necessary to choose a scientific way to lose belly fat. But there is no one way that suits everyone, so when we choose a way to lose belly fat, we must make a choice based on our actual situation and the goals we want to achieve. In fact, the important thing is that before proceeding, we must first plan a reasonable goal, choose a reasonable exercise method, and then combine exercise with diet. Only in this way can we achieve our goals faster and safer. Losing belly fat is a long-term task, come on!