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How Long Will It Take Me to Lose Excess Belly Fat?

It’s okay to have some fat on your body, but if you’re overweight, especially around your midsection, you probably want to lose some weight. Harvard Medical School estimates that 90% of people’s body fat is found just beneath the surface of their skin. In medical parlance, this is referred to as subcutaneous fat. The remaining 10% is known as visceral fat. Abdominal wall and surrounding organs are surrounded by it. Fat in this category has been linked to a number of diseases and conditions, such as type 2 diabetes, heart disease, and cancer. There is no quick or easy way to get rid of belly fat. There is no quick fix in the form of fad diets or over-the-the-counter weight loss aids. Trying to slim down just one area of the body isn’t going to work.

Diet and exercise are your best bets for reducing your overall body fat. There’s a good chance that some of your weight loss will come from your stomach.

The amount of time it takes varies from person to person. Find out how long it takes to lose belly fat on average and how you can get started by reading on.

How long does it take to burn fat?

Losing a pound of fat requires burning 3,500 calories a day. This is due to the fact that 3,500 calories are equivalent to one pound of fat.

Every day, you must cut 500 calories from your diet in order to lose one pound in a week. You could lose about 4 pounds in a month if you kept up that pace.

Burning more calories is easier when you exercise more. Muscle mass can be gained through regular exercise as well. Despite the fact that you’re feeling and looking leaner, the scale may not reflect this.

Everyone has a unique personality. To calculate how many calories you’ll burn, you’ll need to consider numerous factors.

Doing anything, big or small, burns more calories if you’re heavier. Males burn more calories because they have more muscle mass than females of the same size.

How to create a caloric deficiency

Calories are the metric units used to measure the energy contained within a given amount of food. The more calories you expend, the more energy you expend in the process. Fat is the result of a calorie deficit. You can burn fat by reducing your caloric intake and increasing your physical activity.

Here are some quick and easy ways to reduce your caloric intake:

Switch drinks

Take a break from soda and drink water instead.

It’s better to drink plain, unsweetened coffee than to use cream and sugar to flavour it.

Don’t drink as much.

Avoid high-calorie foods

Avoid fast food and foods that have been overly processed.

Eat fresh fruit instead of processed sweets and baked goods.

Low-fat dairy products are better for you than high-fat ones.

Fried food should be avoided in favour of grilled or broiled alternatives.

Look at the calorie counts on the menus of local eateries. How many calories are there in a typical restaurant meal?

Use a calorie-counting app for free.

Reduce portions

Cooking oils should be measured.

Use less oil and other dressings on your salads.

Use a smaller serving dish or bowl.

Make sure you’re full by waiting 20 minutes after a meal before you go to sleep.

Take half of your meal home from restaurants.

If you can’t avoid eating in front of the television, avoid doing so.

Keep in mind food density as well. For example, a cup of raisins has 480 calories, whereas a cup of grapes has 100. As a result of their high water and fibre content, fresh fruits and vegetables will keep you full for a longer period of time with fewer calories.

You’ll need a lot of protein to maintain your lean muscle mass.

Meta-analysis of 20 randomised control trials on diet and weight loss was conducted in 2016. They came to the conclusion that adults over the age of 50 who followed an energy-restricted, higher-protein diet lost more fat and kept more lean mass than those who followed a diet with a normal protein intake.

Try these calorie burners in addition to your regular workout:

Park a little further away and walk the additional distance.

Biking or walking is a better option than driving.

If at all possible, avoid using the elevators and escalators in favour of taking the stairs.

After you’ve eaten, go for a walk around the neighbourhood.

Get up and stretch or take a short walk every hour if you work at a desk.

A variety of enjoyable activities, including hiking, dancing, and even golfing, help you to lose weight. A 125-pound person can burn 135 calories in 30 minutes of general gardening, while a 185-pound person can burn 200 calories in 30 minutes.

Being active increases your calorie expenditure. More likely you are to lose some belly fat as a result of this.

How to measure success

Track your weight loss by weighing yourself at the same time each week.

In order to build muscle, you need to eat a lot of protein and exercise regularly. It is important to keep in mind, however, that a scale does not tell the entire storey.

Make sure you’re losing belly fat by measuring yourself. Measure in the same spot every time.

Sucking your stomach is not a good way to maintain your posture. Pulling the tape too hard can pinch the skin. Take a tape measure to your belly button.

In addition, your clothes fit better and you’re starting to feel better.

Exercises to burn belly fat

It has been found that high intensity intermittent exercise may be more effective than other forms of exercise in reducing subcutaneous and abdominal body fat.

Visceral fat may not be affected by abdominal exercises, but muscle strength is, and that’s a good thing.

Keep moving and incorporate exercise into your daily routine. You don’t have to limit yourself to just one thing. Keep things fresh to avoid boredom. Try:

30 minutes of aerobic exercise at a moderate intensity on most days and twice a week is recommended.

First thing in the morning and last thing at night are the best times to do strength training to build muscle mass.


It’s possible that focusing solely on reducing belly fat isn’t the best strategy. Weight loss and long-term weight loss can only be achieved by making changes that you can stick to. Begin by making one small change, and then gradually add more as you feel ready.

It’s not a “diet,” so if you veer off course, it’s not a disaster. A new way of life has emerged! Furthermore, a methodical approach is advised.


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