5. Exercise is very effective at reducing belly fat

Exercise is important for various reasons.

It is among the best things you can do if you want to live a long, healthy life and avoid disease.

Listing all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appear to be effective at reducing belly fat.

However, keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of ab exercises will not make you lose fat from the belly.

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In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (32).

That being said, other types of exercise can be very effective.

Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies (3334).

Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (35).

Exercise also leads to reduced inflammation, lower blood sugar levels and improvements in all the other metabolic abnormalities that are associated with excess abdominal fat (36).

SUMMARY: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits and can help you live a longer life.

6. Track your foods and figure out exactly what and how much you are eating

What you eat is important. Pretty much everyone knows this.

However, most people actually don’t have a clue what they are really eating.

People think they’re eating “high protein,” “low-carb” or something else, but tend to drastically over- or underestimate.

I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.

It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.

If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t be enough. You need to actually measure and fine tune in order to reach that goal.

Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you are eating.

I personally do this every few months. I weigh and measure everything I eat to see what my current diet looks like.

Then I know exactly where to make adjustments in order to get closer to my goals.