A fitness trainer has shared a simple method that could help you lose belly fat in just 20 minutes. Brandon Palmer says that the key to shedding fat around your stomach isn’t hours of cardio workouts.
Instead, you can see benefits to your core strength by simply pressing one button on the treadmill. Brandon explained: “Walking or jogging for 20 minutes at speed three on a 15 incline at the end of your session will get rid of belly fat and tone your body quicker than hours of cardio.”
According to Brandon, walking or running on an incline engages core muscles and tones your stomach while burning calories. It’s also more challenging, which can be good for your heart.
Experts agree that losing belly fat requires a combination of a healthy diet, regular exercise, and lifestyle changes. They recommend avoiding sugary drinks, processed snacks, and refined carbs like white bread, instead focusing on whole, nutrient-dense foods.
Increasing your protein intake can help you feel full faster, boost metabolism, and help preserve muscle during weight loss. Include lean meats, fish, eggs, legumes, and dairy in your diet.
Also, add sources of healthy fats like avocados, nuts, seeds, olive oil, and fatty fish – like salmon – to your meals. Soluble fibre, found in foods like oats, legumes, fruits, and vegetables, can help reduce appetite and target fat. Additionally, monitoring your calorie intake to ensure you’re in a calorie deficit is important if you’re looking to lose weight.
Aerobic exercises such as running, cycling, or swimming are beneficial for burning calories and enhancing overall fat loss. Resistance exercises like weightlifting or bodyweight exercises help build muscle, which in turn boosts your resting metabolism.
Incorporating short bursts of intense activity with rest periods can also be highly effective for reducing belly fat. Strengthening your core muscles through exercises like planks or mountain climbers can improve posture and tone.
Chronic stress can elevate cortisol levels, potentially leading to an increase in belly fat. Techniques such as mindfulness, yoga, meditation, or deep breathing can be helpful.
People should also aim for seven to nine hours of quality sleep each night. Poor sleep can disrupt the hormones that regulate hunger and fat storage.