Diet vs Exercise for Belly Fat

Eating very few carbs and more fats for 12 weeks doesn't improve the maximum oxygen your body can use during exercise in people with excess body fat when measured in absolute terms.

Eating very few carbs and more fats for 12 weeks makes the dangerous belly fat around organs shrink by about a quarter in people who have too much body fat.

Doing short bursts of intense exercise a few times a week for 12 weeks makes people with excess body fat able to exercise longer before getting tired, but doesn't significantly improve their maximum oxygen capacity.

When people with excess body fat eat very few carbs and more fats, they lose about 4-5% of their muscle mass within a month, and this muscle loss continues for the full 12 weeks of the diet.

Adding high-intensity interval training to a very low-carb diet doesn't make the belly fat reduction any better than just doing the diet alone in people with excess body fat.