What actually works for losing belly fat, according to experts

What you need to know about belly fat

Spot reduction is a myth

• You can’t lose belly fat by targeting abdominal exercises alone – fat loss happens across the whole body.

Types of fat matter

• Subcutaneous fat sits just under the skin and plays protective and hormonal roles.
• Visceral fat surrounds organs and is linked to inflammation, insulin resistance, heart disease, type 2 diabetes and cancer risk.
• Intramuscular fat inside muscles can worsen insulin sensitivity.

@jamessmithpt Spot Reduction explained… #fatloss #weightlosstips #diet #gym ♬ original sound - James Smith

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Habit and calorie strategy

Build habits, don’t rely on willpower

• Identify and gradually replace bad habits (e.g., late-night snacks, sedentary behaviour) with small, sustainable changes – like drinking more water or walking daily.

Calories in vs. calories out

• A 500‑calorie daily deficit is a common guideline – but aim for what’s sustainable for your lifestyle (e.g. 100‑200 calorie reduction). Long‑term consistency beats extreme short‑term diets.

Focus on what to add, not just restrict

• Include more nuts, seeds, lean protein, fibre, and healthy fats. Think balance over deprivation.

Gut health and blood sugar matter

• Eat varied vegetables and fermented foods; avoid ultra‑processed items. Fibre and protein support stable blood sugar and a healthy microbiome.

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Exercise that works

Combine cardio and strength

• High‑Intensity Interval Training (HIIT) burns calories efficiently. Resistance training increases metabolism by building muscle; core work improves posture even if it doesn’t burn belly fat directly.

Stick to global fat loss goals

• Aim for 150 minutes per week of moderate activity or 75 minutes of vigorous movement, plus strength workouts twice weekly.

Sample weekly plan (Luke Hughes / The Fitness Group)

• Day 1: Full‑body strength + cardio circuit
• Day 2: Active recovery (walk, yoga)
• Day 3: Circuit training
• Day 4: Rest
• Day 5: Strength focus
• Day 6: Cardio plus core circuits
• Day 7: Gentle movement (walk/yoga)

This phase builds endurance, good form, and foundational strength.

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Start small and keep consistent

• There’s no magic pill or miracle crunch – just evidence-backed habits.
• Belly fat drops when you combine sensible calorie reduction, balanced nutrition, and consistent movement.
• Start small, aim for consistency, and build routines you can sustain.