Reducing the size of the midsection, or “tummy” area, is a common fitness goal that many people share, and for good reason. Having too much abdominal fat can be dangerous for your health, making you more likely to develop heart disease, liver problems, and diabetes. In order to lose belly fat, it is essential to adopt a healthy lifestyle, including having a healthy diet and exercising regularly.

When it comes to choosing the right exercises, you should focus on a mix of strength training and cardio training, with an emphasis on the strength part. Strength training builds muscle, elevates your metabolism, and burns more calories than cardio. I recommend most people train at least three times a week and do aerobic activities in between.

If you already lift weights and do cardio but still struggle to reduce belly fat, you may be missing a few exercise habits. Here are three surefire habits you need to incorporate to help you lose belly fat fast. Check them out below, and then don’t miss The 6 Best Exercises for Strong, Tone Arms in 2022, the trainer says.


There’s no better time than the present to start tracking your training progress. Record how much weight you lift and how many reps you perform in your exercises. Next time you do the same workout, try going harder or doing more reps. This will make you burn more calories, build more muscle, and lose fat fast.

Related: Get Rid of a Fat Belly in Your 50s With This 10-Minute Workout, Trainer Says

man working out with dumbbells at home in a bright room

In order to maximize your muscle gain and fat loss, you need to force your body to work harder in all rep ranges. Many of us are stuck in a certain rep zone for a good portion of the exercises, so it’s a good idea to do a few moves where you’re going heavier but doing lower reps (5-6), or doing one higher repetition. work to increase time under tension (12+).

group of active people using dumbbells during running workout outdoors

Walking is such an underrated habit for anyone looking to melt belly fat. Even if you start your workout for the day, if you sit for several hours afterwards, you are unfortunately still considered sedentary. That’s why the goal of taking 10,000 steps a day is so widely promoted on favorite fitness apps and platforms. Walking will increase your daily activity and your thermogenesis without physical activity (NEAT), which accounts for a large portion of your calorie consumption.

man doing a plank outdoors

For more inspiration on reducing belly fat, check out The #1 Bodyweight Workout to Reduce Your Waistline After 40 and Reduce Belly Fat Faster With This 10-Minute Abs Routine , said the coach.

Tim Liu, CSCS

Tim Liu, CSCS, is a Los Angeles-based online fitness and nutrition coach Learn More