Energy balance

A 1-year aerobic exercise intervention of moderate-to-vigorous intensity (approx. 178.5 min/week) significantly reduces total body fat, intra-abdominal fat, and subcutaneous abdominal fat in previously sedentary postmenopausal women without dietary changes.

To lose fat without changing your diet, aim for about 175 minutes of moderate-to-vigorous aerobic exercise per week (e.g., 35 minutes, 5 days a week). Keep your intensity at a level where you can talk but not sing (70-80% of your max heart rate). This approach works for postmenopausal women, even if you are sedentary, and specifically targets dangerous belly fat.