Struggling to shed belly fat? Here's what experts recommend
As well as a desire to have a slimmer waistline and the significant health benefits, finding the secrets to shifting belly fat and tightening up our mid-section is a top priority for many of us trying to lose weight and tone up.
We’ve gathered some sustainable changes, healthy eating swaps and exercise tips to help you slowly implement a more waist-friendly lifestyle. But before we jump into the practical solutions, it’s important to understand the science behind belly fat. This can ultimately change how we think about weight loss and our attitudes towards food and exercise.
The science behind losing belly fat
Unfortunately, we have to begin with some myth-busting. You cannot target belly fat directly. We repeat you cannot target belly fat directly – no matter what the internet tells you. The idea of spot reduction (doing particular exercises to target specific areas of the body) is a myth. While certain exercises such as ab crunches can strengthen your core, there’s no specific way of targeting the fat on your waistline.
It’s all about reducing your overall weight through moderate to intense exercise which will, in turn, reduce your belly fat. Personal trainer James Smith explains this concept with a great analogy in his TikTok video.
@jamessmithpt Spot Reduction explained… #fatloss #weightlosstips #diet #gym ♬ original sound - James Smith
The same rule applies when it comes to food. There are no magical foods that will slim your waist and no supplements that will trim the fat. It’s all down to reducing your calorie intake which will aid in your overall weight loss and decrease your belly fat. To help you further understand the fat around your stomach, you need to know about the three types your body stores. These are subcutaneous fat, visceral fat, and intramuscular fat.
Subcutaneous fat is the one most people are concerned with as it’s the most visible on the body. Although this area can affect your overall health if too large, subcutaneous fat is very important for your body.
It helps with the body's thermal regulation, protects internal organs from damage and even synthesizes major hormones. Plus, it acts as a backup energy reserve in times of crisis (fasting or intense activity). So, despite its bad rep, it’s actually a part of our body we should show a little more love. However, it’s a different story when it comes to visceral fat and intramuscular fat.
Visceral fat is the fat which surrounds your crucial organs and can be the most deadly. Producing a range of substances which influence your body's inflammation, insulin resistance and overall metabolism, visceral fat can lead to heart disease, type 2 diabetes, strokes, and certain cancers.
The same goes for intramuscular fat which, if grown too large, can affect the way your muscles respond to insulin. This can increase the risk of metabolic conditions such as insulin resistance and type 2 diabetes.
While the science behind belly fat is clear, we know it’s not as simple as just eating less and exercising more. In a world of cheap fast food options, endless fad diets and celebrity-endorsed pills, weight loss can feel impossible at times. This is why it’s important to break it down into small, manageable steps. The first of which is about breaking and building habits.
Breaking bad habits and building good ones
When it comes to food and exercise, habit-building is key. First, note what bad habits you have (we find it helps to physically write them down). Do you snack a lot at night? Eat unhealthy takeaway options at work? Not drinking enough water? Drive more than walk?
Once you identify the habits that are causing you to gain weight, you’ll be able to make small changes to slowly wean them out. As nutritionist Emelie Clement says, ‘the key to success is consistency and gradual, sustainable changes.’ Think of simple ways you can turn your bad habits into good ones. Opt for flexible and small changes – you’re less likely to stick to big adjustments in your routine.
For example, if your goal is to drink more water, opt for drinking 3-4 glasses per day as opposed to the NHS-recommended 6-8. Once drinking 3-4 glasses of water is a daily habit you don’t even think about, increase to 5-6 and so on.
Similarly, start small and aim for something achievable when it comes to exercise. Maybe your goal is simply to get 30 minutes of movement every day. This could be a walk to the shops, taking the stairs or a light jog. Once you’ve built regular movement into your daily routine you can begin to incorporate a class once, twice or three times a week.
Physical, printable trackers and apps can also help you stick to your new habits. There are plenty of brilliant free apps on the market including Habit Tracker, Streaks, HabitNow. Alternatively, you can use the calendar or fitness trackers on your phone/smartwatch.
When it comes to building new eating goals, dietitian Nichole Ludlam-Raine suggests the following.
1. Ask yourself, what do you need to add to your diet, rather than take away. Start by adding nuts and seeds of all kinds to your diet
2. Focus on balance, not restriction
3. Don’t fear healthy fats
4. Make small, sustainable changes and start with achievable goals
Hopefully you’ll now (or soon!) have a list of healthy habits you want to accomplish. Let’s get into the specifics of losing weight and how you can achieve your new habits.
Calories in VS Calories out
When it comes to losing belly fat, or any body weight, it’s important to consider your calories. Dieticians recommend eating 500 calories less than your daily recommended amount. If you’re unsure what your daily recommended amount is, Dr Saleyha Ahsan has created a useful quiz for BBC Good Food.
Remember, weight loss can be affected by a huge number of factors. Medical conditions, lifestyle changes, medication, menopause; these can all affect your ability to lose weight, meaning the 500-calorie deficit won’t work for everyone.
If you struggle with any of these factors, speak to a medical professional who will be able to create a diet plan which encompasses your needs. Despite the varying factors, the key to losing weight still lies within calorie restriction. Registered Online Coach & Nutritionist Luke Hanna has a great video explaining why many people can’t stick to their calorie deficit.
As Luke says, many of us struggle to eat within the calorie deficit because we create unachievable goals. That’s why it’s important to find a deficit that works for you, as opposed to aiming for 500 less. If eating 100 calories less than your recommended amount means you’ll be able to stick to it, without bingeing on a weekend or snacking, then you’re more likely to lose weight (albeit over a longer period).
Nichola Ludlam-Raine, UK specialist dietitian @nicsnutrition and author of How Not to Eat Ultra-Processed, shares her top tips for realistic and achievable changes in diets this year:
1. Ask yourself, what you need to add to your diet, rather than take away. Start by adding nuts and seeds of all kinds to your diet - They’re rich in healthy fats, micronutrients, and fibre, and can help you hit the goal of 30 different plant-based foods a week. Sprinkle them on porridge, salads, soups, or yoghurts, or enjoy them as a snack with a piece of fruit.
2. Focus on balance, not restriction - Avoid fad diets that cut out entire food groups. Instead, aim for variety - fill your plate with a mix of lean proteins (a palm size, approx.), whole grains (a fist-sized serving, approx.), and colourful fruits and vegetables (two handfuls approx.).
3. Don’t fear healthy fats - As well as nuts and seeds, incorporate foods like avocados, olive oil, and oily fish into your meals across the week. These fats are heart-healthy and help keep you full, making it easier to stick to a balanced diet.
4. Make small, sustainable changes - Start with achievable goals, like drinking more water (hydrate before you caffeinate in the morning for example!), swapping sugary snacks for healthier options (such as snack bars based on wholefoods as opposed to sugar), or adding one extra portion of vegetables to your meals each day.
Finding a calorie amount which works for you and your lifestyle is the key to weight loss success. One of the best ways to do this is by choosing healthier options of foods/meals you already love. Weight loss doesn’t mean bland food and unappetising meals!
Making healthier swaps
Creating meals that are less calorific and more nutritionally dense is all about little changes. Here’s five commonly well-loved foods and their healthier alternatives.
- Chips — air fryer sweet potato fries or oven-baked handmade chips
- Cheese — cottage cheese (high in protein and low in calories)
- Cake and biscuits — malt loaf, popcorn or crisp bread with spread
- Sausages and minced beef — Vegetable-based vegetarian options or lentils and pulses
- Sugary yoghurts and sour cream — Greek or natural yoghurt
Living Well has a handy video with more meal swaps, including breakfast alternatives. They also have plenty of printable resources including a four-week meal planner, low-cost family recipes and a cupboard checklist.
We asked nutritionist Emelie Clement to put together a one-day meal plan as an example of a balanced day of food.
‘For breakfast, a veggie-packed omelette with spinach, bell peppers, and mushrooms. Lunch can be a big salad with mixed greens, cucumbers, tomatoes, and grilled chicken or tofu. A perfect snack would be carrot sticks with hummus. For dinner, stir-fry with broccoli, bell peppers, snap peas, and shrimp or chicken served over a small portion of brown rice.’
Aside from your calorie count, there are other important factors to consider when trying to lose weight. Registered Nutritional Therapist and founder of Food Power Nutrition, Lucia Stansbie, says: ‘Balancing your blood sugar levels is key, as excessive blood sugar gets “stored” both in the liver and in adipose tissue. Preferring wholegrain and slow-release carbs as well as adding proteins and fibre to every meal is key to balance blood sugar levels.’
She also explains the role your gut plays in weight loss and overall health. ‘Take care of your gut microbiome, as it plays a great role in metabolism regulation. Introducing at least 30g of fibre daily, varying its sources (aka eating a rainbow of differently coloured fruit and veg) including fermented foods (kimchi, kombucha, kefir, etc..) and limiting UPF (ultra-processed foods) will have a positive impact on gut health and foster a healthy microbiome.’
Lucia’s suggestions can be worked into your healthy swaps. Opt for wholegrain carbs over white ones, swap mashed potato with more fibre-rich foods like broccoli and pick a kombucha over a full-fat fizzy drink when you’re out and about.
Get physical
As obvious as it sounds, daily movement combined with healthy eating truly is the magic rule when it comes to losing weight. According to GOV.UK, ‘our population is around 20% less active than in the 1960s. If current trends continue, it will be 35% less active by 2030.’
This lack of movement is a crucial contributor to belly fat and with many of us now working from desks and at home, it can be a hard habit to change. The key is to find a routine that fits your lifestyle and ultimately an exercise you enjoy.
Viral sensation Joe Wicks has a YouTube channel full of brilliant, fifteen-minute videos that are directly targeted towards weight loss. These short HIIT sessions are ideal for working around busy lifestyles.
We asked Steven Dick, co-founder of The Fitness Group, his advice on losing belly fat through exercise:
1. Spot reduction is a myth. To lose belly fat, you need to reduce overall body fat through a combination of cardio and strength training.
2. High-Intensity Interval Training (HIIT) is extremely effective for burning calories and fat. A 20-minute HIIT session can be more beneficial than an hour of steady-state cardio.
3. Don't neglect strength training. Building muscle increases your metabolic rate, helping you burn more calories even at rest. Aim for at least two strength training sessions per week.
4. While ab exercises won't directly burn belly fat, they will strengthen your core, improving posture and reducing the appearance of a protruding belly.
5. Consistency is key. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
6. A sample workout routine could include HIIT sessions, full-body strength training, brisk walks or jogs, and core-focused workouts spread throughout the week.
Regular exercise doesn’t just have physical implications either, it can also significantly reduce our risk of serious disease. The benefits of eating healthy and exercising are endless!
Turning advice into action
For those of you who want to turn Steven’s tips into a practical workout plan, you’re in luck! We asked qualified personal trainer and founder of Active Careers Luke Hughes to create a one-week exercise plan for you to follow. Luke explains:
‘Week one is all about building the foundations, learning proper form and introducing the body to physical activity. You must ease your body into a training regime as you can cause significant muscle soreness and potential injury.
‘This is the anatomical adaptation phase where the goal is to prepare the muscles and connective tissue and trigger neuromuscular coordination and basic endurance.’
7-day workout plan: Introducing Exercise and Building Foundations
Day 1: Full-Body Strength & Cardio
Main Workout (Repeat 2-3 rounds):
- Air squats: 10 reps.
- Push-ups (modify on knees if needed): 8-12 reps.
- Bent-over dumbbell rows (use light weights) 8-10 reps per arm.
- Glute bridges: 8-10 reps.
- Plank: Hold for 15-20 seconds.
Day 2: Active Recovery Day
Active recovery helps alleviate DOMS (delayed onset muscle soreness), increases blood circulation to the affected muscles and burns calories without stressing the body.
- 20-30 minutes of light walking, yoga, or swimming
- Focus on stretching tight areas and improving mobility.
Day 3: Circuit Training
Including a circuit session will keep you stimulated by offering some training variance. Complete as many rounds as possible in 20 minutes with 30 second rest gaps in between each exercise.
- Step-ups: 10 reps per leg.
- Wall push-ups: 12-15 reps.
- Standing dumbbell shoulder press: 10 reps.
- Dead bug (core exercise): 10 reps per side.
- High knees or marching in place: 30 seconds.
Day 4 - Rest Day
Rest days are a crucial part of any fitness routine as they allow the body and mind to recover, repair, and adapt and prevent you from overtraining.
Day 5: Strength Training
Incorporating strength training helps boost your resting metabolic rate (RMR) as it requires vast amounts of energy to help repair muscle fibres and restore oxygen levels. In turn, this creates a prolonged calorie expenditure up to 48 hours after training.
- Bodyweight lunges: 8-10 reps per leg
- Air squats: 8-10 reps
- Dumbbell chest press: 8-10 reps
- Shoulder presses: 8-10 reps
- Dumbbell Rows: 8-10 reps each side
- Bird-dog: 8-10 reps per side.
- Side planks (modified on knees if needed): Hold for 10-15 seconds per side.
Day 6: Core Development and Cardio
Main Workout:
- Choose between a Brisk walk, light run, swim, cycle, or row depending on your fitness levels, equipment accessibility and preference for 20-25 minutes at a moderate pace. Use the RPE scale to determine what is moderate.
Core (2 rounds):
- Plank shoulder taps: 8-10 reps per side.
- Russian twists (bodyweight or with a small weight): 10 reps per side.
- Leg raises: 8-12 reps.
Day 7: Active Recovery Day
Pick a relaxing activity such as yoga, a 30-minute walk outdoors or a gentle bike ride.
The great thing about Luke’s workout plan is that it can be adapted to you and no equipment is necessary. Pick a part of Luke’s plan that appeals most to you and incorporate it into your week.
Remember, you’ll get the best results if you choose a strength session or circuit workout alongside an active recovery day. As Steven Dick emphasizes, ‘Keep in mind that exercise is only part of the equation. A balanced diet and overall healthy lifestyle are crucial for losing belly fat and maintaining a healthy weight.’
So, what’s the key takeaway when it comes to losing belly fat in 2025? Healthy food swaps, lower calorie meals and an achievable workout routine. There’s no magic here, just consistency and self-belief – you’ve got this!
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It's not just your physical health that you need to look after – your mental wellbeing is just as important! Check out our article on 25 easy ways to feel happier and enjoy a joyful, fulfilled life.
