Will Running Reduce Belly Fat?

Last Updated on April 10, 2023 by Amanda Bowden

Exploring the Relationship between Running and Belly Fat: The Science Behind the Claims

Will running reduce belly fat? If you’re looking to lose weight and improve your overall health, one of the most common pieces of advice you’ll hear is to start running. Running is an excellent form of exercise that can help you burn calories and increase your cardiovascular fitness. It can also reduce your risk of chronic diseases like diabetes and heart disease. But when it comes to losing belly fat specifically, is running the right choice? In this post, we’ll take a closer look at the relationship between running and belly fat to help you understand whether running is the best way to get a flatter stomach.

What causes belly fat?

First, let’s start with the basics: What causes belly fat? Belly fat, also known as visceral fat, is the fat that accumulates around your organs in your abdominal cavity. This type of fat is linked to a higher risk of health problems like heart disease, diabetes, and some cancers. One of the most common causes of belly fat is a diet high in calories and unhealthy fats. When you eat more calories than your body needs, the excess calories are stored as fat. And if you’re not active enough to burn off those calories, the fat accumulates around your midsection.

Can running help you lose belly fat?

So, can running help you lose belly fat? The answer is yes, but it’s not as simple as just going for a jog every day. Running is a form of cardio exercise, which means it can help you burn calories and fat. In fact, running is one of the most effective exercises for burning calories. According to Harvard Health Publishing, a 155-pound person can burn about 372 calories by running at a moderate pace for 30 minutes. And the more calories you burn, the more likely you are to lose weight and reduce your belly fat.

Is running enough?

However, it’s important to note that running alone may not be enough to reduce belly fat. A 2012 study published in the Journal of Obesity found that while aerobic exercise like running can help you lose weight overall, it may not be the best way to reduce visceral fat specifically. The study found that a combination of aerobic exercise and strength training was more effective for reducing belly fat than aerobic exercise alone. Strength training helps build muscle, which can boost your metabolism and help you burn more calories even when you’re not exercising.

Will HIIT help lose the belly fat?

When it comes to running, there are two main types of workouts you can do: high-intensity interval training (HIIT) and moderate-pace running. HIIT involves short bursts of high-intensity running followed by periods of rest or lower-intensity exercise. Moderate-pace running involves maintaining a steady pace for a longer period of time. Both types of workouts can be effective for burning calories and reducing belly fat, but which one is better?

A 2017 study published in the Journal of Obesity compared the effects of HIIT and moderate-intensity continuous training (MICT) on belly fat in overweight and obese adults. The study found that both types of exercise were effective for reducing belly fat, but HIIT was slightly more effective. Participants who did HIIT had a greater reduction in visceral fat (the type of fat that accumulates around your organs) compared to those who did MICT.

Is doing HIIT running worth it?

HIIT can take up less time than steady running, get you fit fast and burn belly fat. However, it can be more challenging and may not be suitable for everyone. If you’re new to exercise or have any medical conditions, it’s important to talk to your doctor before starting a HIIT workout. Additionally, HIIT can be more taxing on your body and may increase your risk of injury if you’re not careful. So, if you’re new to running, it may be best to start with a moderate-pace workout and gradually build up to more intense workouts.

So if you want to reduce your belly fat, it’s important to incorporate both cardio exercise like running and strength training into your workout routine. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week, along with two or more days of strength training. And remember, no matter how much exercise you do, you won’t see results unless you’re also eating a healthy, balanced diet that’s low in calories and unhealthy fats.

Running for Belly Fat: Putting It All Together

In conclusion, there’s plenty of evidence that regular exercise can decrease levels of belly fat. Running can be an effective way to burn calories and reduce belly fat, but it’s not a magic solution on its own. Both high-intensity running and moderate-pace running can be effective for burning belly fat, but HIIT may be slightly more effective. To get the best results, it’s important to combine running with other types of exercise like strength training and to follow a healthy diet.

And remember, losing belly fat takes time and patience, so don’t get discouraged if you don’t see results right away. Stick with your exercise routine and healthy eating habits, and over time you’ll start to see a flatter, healthier belly. And remember, it’s important to choose a workout that’s appropriate for your fitness level and to consult with your doctor before starting any new exercise routine.

References:

1. Harvard Health Publishing. (2021). Calories burned in 30 minutes for people of three different weights. Harvard Health. Retrieved from https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities.
2. Johnson, L., et al. (2012). Aerobic exercise training and abdominal visceral fat: evidence for reducing visceral adipose tissue in middle-aged and older adults. Journal of Obesity, 2012, 1-10. doi: 10.1155/2012/948535.
3. Boutcher, S. H. (2017). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011, 8683057. doi: 10.1155/2011/8683057.
4. Paley, C.A., Johnson, M.I. Abdominal obesity and metabolic syndrome: exercise as medicine?. BMC Sports Sci Med Rehabil 10, 7 (2018). https://doi.org/10.1186/s13102-018-0097-1