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Can running reduce belly fat?

This question is about Running

Sarah Achleithner

Yes, running can reduce belly fat. However, the amount of belly fat lost depends on training type, genes, age, physical activity, body size, pace, duration, intensity and other factors. For instance, men tend to lose more belly fat than women when running [

1

]. 

Studies have shown that high-intensity interval training is the most effective for belly fat reduction, however, exercise consistently at a lower intensity can pay off [

2

]. Moreover, diet and lifestyle changes such as reducing refined carbohydrate consumption, getting adequate sleep, and lowering stress levels can also help reduce belly fat. 

woman running with pink shoes

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References:

  1. Vissers, D., Hens, W., Taeymans, J., Baeyens, J. P., Poortmans, J., & Van Gaal, L. (2013). The effect of exercise on visceral adipose tissue in overweight adults: a systematic review and meta-analysis. PloS one, 8(2), e56415.

    https://doi.org/10.1371/journal.pone.0056415

  2. Irving, B. A., Davis, C. K., Brock, D. W., Weltman, J. Y., Swift, D., Barrett, E. J., Gaesser, G. A., & Weltman, A. (2008). Effect of exercise training intensity on abdominal visceral fat and body composition. Medicine and science in sports and exercise, 40(11), 1863–1872.

    https://doi.org/10.1249/MSS.0b013e3181801d40

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