There are numerous exercise routines that address belly fat and how to lose it easily. The truth is that our stomachs carry two separate kinds of fat, both abdominal and visceral. Targeting these muscle groups require much more than stomach crunches. The theory behind spot reduction workouts are that you can target a specific area and burn more fat cells there, IE exercises that show you how to lose belly fat only. Unfortunately, there is no one quick answer of how to lose belly fat fast and easy, and spot reduction does not work for the abdominal area.

The Science

The fat that we can grab with our hands and often complain about is called subcutaneous fat. This is the fat that accumulates in your lower body, and our bodies store this type of fat for reserve when we are expending energy and calories.

We can shed this weight when we exercise and mind calories. Visceral fat is the most concerning because it lies in the tissues surrounding your organs. It has been linked to metabolic disturbances and increases your risk for Type 2 Diabetes as well as cardiovascular disease.

Research is showing that abdominal fat cells are actually biologically active, meaning they can produce hormones and other substances that can profoundly affect our health.

This includes immune system chemicals called cytokines that increase the risk of cardiovascular disease.

Because visceral fat lies deep in our abdomen, it’s very close to the portal vein  where they go directly to the liver and control our blood. Visceral fat is also linked with higher bad cholesterol, lower good cholesterol, and insulin resistance in our pancreas and corresponding pancreatic hormone.

These are all good reasons why you may want to know how to easily lose belly fat.

What is spot reduction, and why doesn’t it work?

Sport exercises are the theory that you can target a specific area for exercise and in that area you will burn more fat cells. If you think about it though, if you do stomach crunches regularly? Your abdominal muscles will actually grow bigger and stronger, not shrink.

When we exercise, our body distributes the fat that is metabolized into energy across our entire bodies, regardless of which areas we target. Genetics, hormones, and metabolism all play a roll in the way fat is distributed throughout our bodies.

If you want to know how to lose belly fat only unfortunately it’s not an option. You’ll have to exercise regularly to lose weight overall in order to lose fat in one area.

So…. How to easily lose belly fat?

According to science, there is no real way of how to easily lose belly fat fast and easy. Diet and exercise are necessary to be successful in weight loss, and you can’t target just your belly. 

Regular exercise of at least 30 minutes per day can improve cardiovascular health and metabolism, which will help you lose fat throughout your body. Targeted abdominal exercises may not be able to burn fat only from one spot, but you can focus on finding exercises that will build lean muscle mass.

An increase in lean muscle mass will make your stomach appear more flat, even if the subcutaneous fat layer hasn’t worn down yet.  Refined carbs, sugars, and oils have been linked to increased amount of belly fat.

A diet of lean proteins and vegetables have been shown as a proven method of how to lose belly fat easily.