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| - Last Updated on July 9, 2024 by Neelam Singh
Quick Take
A video on social media claims that you can lose weight with just one exercise in 15 days. Upon fact checking, we term this claim to be Mostly False.
The Claim
We came across an Instagram video that claims you can reduce weight by performing just one exercise. It further asserts that you can lose belly fat in 15 days, regardless of its size. The video features a woman performing a single exercise lying on her back.
Fact Check
What is the primary cause of belly fat?
Belly fat, or visceral fat, is largely influenced by several factors including diet choices, physical activity levels, genetic predisposition, and lifestyle habits. Consuming excess calories, particularly from sugary foods and drinks, and leading a sedentary lifestyle contribute significantly to the accumulation of fat around the abdomen. Additionally, hormonal fluctuations and stress play roles in how fat is distributed throughout the body.
Why is it necessary to lose excess belly fat?
It’s important to focus on losing excess belly fat because it’s closely linked to serious health issues. Unlike the fat found just under the skin (subcutaneous fat), visceral fat surrounds vital organs like the liver and intestines. This type of fat is active in metabolism and releases substances that can increase the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. By reducing belly fat, you can significantly lower your risk of developing these health complications.
What does excess belly fat do to your body?
Excess belly fat can seriously impact your body. It triggers systemic inflammation, which is a risk factor for many diseases. Visceral fat produces inflammatory markers that can mess with insulin sensitivity, leading to insulin resistance. And thus, a higher risk of type 2 diabetes. It also disrupts hormonal balance and contributes to metabolic syndrome—a combination of issues like high blood pressure, elevated blood sugar, excess belly fat, and abnormal cholesterol levels. These factors greatly increase the risk of heart disease and stroke.
Can you really lose weight and reduce belly fat with just one exercise in 15 days?
No, it’s not quite that simple. The idea that you can lose weight and reduce belly fat with just one exercise in 15 days may not work for you. Losing weight and shedding fat involves a more intricate process that depends on various factors. Spot reduction, where you focus on losing fat in a specific area by working out that spot alone, may not be effective. The research is still inconclusive and there is mixed evidence. Some argue spot reduction works, while others do not agree, and we are yet to arrive at a conclusion.
Studies show that reducing overall body fat requires a mix of cardiovascular workouts, strength training, and a balanced diet. Exercises like high-intensity interval training (HIIT), as well as aerobic activities such as running, cycling, and swimming, are proven effective for trimming body fat, including around the belly. Strength training also helps by building muscle mass, which boosts your metabolism and aids in fat loss. So, it’s about taking a comprehensive approach rather than relying on one exercise to do the trick.
What does an expert say?
Hakim Bharmal, Master Trainer and Contest Prep Coach, shares his advice: “If you want to lose weight effectively and improve your overall health, it’s crucial to mix up your workouts with different cardio exercises and stick to a diet that keeps your calorie intake lower than what you burn. Combine exercises like crunches with activities such as running, cycling, or swimming to burn more calories and achieve your weight loss goals. Also, including strength training exercises like squats and lunges not only helps you build muscle but also speeds up your metabolism, making it easier to lose fat and reduce your belly fat.”
How can you reduce excess belly fat?
Losing belly fat requires a comprehensive approach that includes regular exercise, a balanced diet, and healthy lifestyle adjustments. Consistency and patience are key to achieving sustainable results. Here’s how you can approach it:
- Regular Exercise: Incorporate a variety of aerobic exercises such as brisk walking, running, cycling, or HIIT to burn calories. Include strength training with weights or resistance exercises to build muscle, which can boost your metabolism.
- Healthy Diet: Choose whole, unprocessed foods and reduce intake of sugary drinks, refined carbs, and unhealthy fats. Incorporate high-fibre foods like fruits, vegetables, and whole grains to help you feel full longer and reduce cravings.
- Lifestyle Changes: Ensure you get sufficient sleep, as inadequate rest can increase appetite and impact weight management. Manage stress through activities like meditation, yoga, or deep breathing to prevent stress-related weight gain.
- Hydration: Drink plenty of water throughout the day to maintain hydration levels. Sometimes you can mistake thirst for hunger, leading to unnecessary snacking and overeating.
- Consistency: Stay dedicated to your plan and recognise that sustainable weight loss requires time and effort. Quick fixes from ‘social media influencers’ may be ineffective or sometimes they may provide short-term results. But lasting and sustainable change is achieved through consistent healthy habits rather than magical weight loss plans.
Conclusion
Although the claim that you can lose weight and significantly reduce belly fat with just one exercise in 15 days is mostly false, it does highlight a widespread misconception about quick fixes in fitness. Achieving effective weight loss and better health requires an all-inclusive approach that includes a variety of physical activities, a balanced diet, and healthy lifestyle habits. By focusing on your overall health rather than quick solutions, you can make lasting improvements and enhance your well-being.
Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.
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