Can Cardio Get Rid of Belly Fat? | Q+A

Answer:

Yes, it takes at least 30 minutes of moderate intensity aerobic exercise to increase fat burning. This is because of the body’s use of available fuels in metabolism processes. There are other sources of energy burned before body fat and these reserves last approximately 30 minutes. There are a series of reactions and hormones that kick in after the first half-hour of exercise that allow stored fat to be accessed. Abdominal fat is both under the skin (subcutaneous) and between organs (visceral), necessitating a diverse nutrition approach beyond just caloric restriction.

Am I doing the right things with my diet and exercise to lose belly fat?

Your estimated energy need is about 2000 calories daily, but you will need at least a 500 calorie energy deficit between actual intake and expenditure. In a study of 768 overweight or obese individuals following diets that represented a deficit of 750 calories, at 6 months the average waist circumference reduction was 5-6 cm, and at 2 years an average 4-6 cm loss in circumference was maintained. That’s about a 2-inch reduction, with the best results from the group consuming 20% fat, 25% protein and 55% carbohydrate.

Weight-Loss Diets, Adiponectin, and Changes in Cardiometabolic Risk in the 2-Year POUNDS Lost Trial. Ma W, Huang T, Zheng Y, et al. The Journal of Clinical Endocrinology and Metabolism. 2016;101(6):2415-2422.

– Debbie J., MS, RD