A common misconception about weight loss is that you can spot reduce fat loss—exercising to get rid of weight in a specific area. This has been disproven by many studies, although it is still given as weight loss advice. Instead of targeting a certain part of the body, weight loss occurs throughout your entire body. According to Mayo Clinic, it is healthy to lose about 1 to 2 lbs. a week, which would involve burning 500 to 1,000 calories more than you eat a day.
How many calories in a day?: The USDA’s guidelines for men, women and children
How to lose belly fat
Diet and exercise are two ways to lose weight. While watching what you eat is important, be careful to not fall prey to restrictive fad diets promising quick weight loss, as they can be unhealthy and counterproductive, according to Spectrum Nutrition.
Johns Hopkins researchers found that people who ate a low-carb diet lost more weight (an average of 10 lbs. more) than people who ate a low-fat diet. Strength training in addition to moderate aerobic exercise can help you lose weight through building lean muscle mass, which makes you burn more calories throughout the day.
Examples of moderate aerobic exercise:
- Walking briskly
- Tennis doubles
- Swimming laps (20 minutes)
- Dancing (30 minutes)
- Playing volleyball (45 minutes)
How much physical activity should an adult have each week?
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