Aerobic Exercise & The 80/20 Diet
As much as it would be nice to have a quick fix solution for belly fat loss, the reality is that consistent exercise is the easiest way to consistently ensure heightened calorie burn which will in turn translate to fat loss. Thankfully aerobic exercise can come in many forms, leaving it up to your discretion which form of exercise sparks the most interest so you’ll be able to stick to it in the long term.
“[Aerobic exercise] can be done in many ways (walking, running, cycling, etc) as long as you’re increasing your heart rate. As with any exercise, you will see the best results if you also incorporate the 80/20 concept into your diet: 80% clean foods, 20% “fun” foods,” explains Johnson.
Combining an exercise routine that contributes to increased calorie burn in tandem with a balanced diet that prioritizes moderation will produce the most significant results for weight loss, in turn, reducing visceral abdominal fat, as well as fat stores throughout the rest of the body. The reason you can’t spot reduce fat in your belly alone is purely due to the science of what it takes to lose weight.
“The only thing that will help you lose weight is by burning more calories than you consume,” explains Johnson. “When targeting a specific muscle group through exercise, you can aim to strengthen that specific part, but you can only reduce overall body fat through a calorie deficit to the whole body.”
Finding ways to increase the calories you’re expending while slightly reducing the calories you’re consuming will, over time, net a significant reduction in abdominal fat, but it’s also important not to try to rush to process and limit your diet too much. Restrictive eating can have long term health implications, not to mention it’s extremely difficult to sustain.
“The logic of balancing your diet and exercise will always be your best bet at losing abdominal fat because it is pure science. Calories in < calories out. An equal balance of a healthy diet and human movement is the only thing that will work for all bodies across the board,” says Johnson.
Integrating aerobic activity into your day to day life will naturally allow your body to torch calories, in turn burning more fat and allowing you to lose weight on your stomach. However, remembering that you can’t target specific areas for fat burn is essential, so creating a holistic approach to weight loss with attention to diet and exercise is truly the best and healthiest way to lose weight and keep it off in all areas of your body.
Sticking to the 80/20 diet and finding a form of cardio you enjoy will help you to slim down, but staying consistent and not trying to rush the process is also essential for losing weight in a healthy manner without starving yourself or overexercising.