Hey, if you have a bit of a tummy, I can’t promise by reading this you’ll suddenly get a tight torso! BUT, I can help with some interesting information, and that’s always helpful.
Perhaps your 6-pack is looking a little more like a 2-pack these days; or even a keg! Fear not, we’ve got you covered!
Having a little extra around the middle isn’t always something we’re happy about, but before we get into how to reduce excess body fat, there’s something important to understand; this is,
We can’t choose where our bodies lose fat from, unfortunately.
Exercising and doing lots of sit-ups, doesn’t tell your body to burn the fat from your tummy. When we lose body fat, it generally comes from different areas of the body, and we can’t control exactly where.
Why Do We Gain Fat Around Our Middle?
There isn’t one single reason.
As we get older, our body composition and where we store fat can change. Genetics, hormones, diet, physical activity, sleep, stress, certain medications, and some medical conditions, can all play a role.
Of course, consistently consuming more energy than our bodies need, can contribute to weight gain, but it’s not as simple as saying, “Just eat less and exercise more.” Our bodies are much more complicated than that.
If you experience rapid or unexplained weight gain, persistent abdominal swelling or bloating, abdominal pain, or other unusual changes, don’t automatically assume it’s body fat. Speak with your healthcare provider, because there can be medical reasons for changes in abdominal size.
Subcutaneous Fat vs Visceral Fat
There are different types of fat around our abdomen.
Subcutaneous fat is the soft, pinchable fat that sits directly underneath the skin.
Visceral fat is stored deeper inside the abdominal cavity, around our internal organs. Higher levels of visceral fat are associated with an increased risk of several metabolic and cardiovascular problems.
Large-scale research has found associations between measures of central ‘fatness,’ such as large waist circumference, and mortality risk. However, these are population-level associations, and it doesn’t mean that your waist measurement alone, tells you how healthy you are. As we all know, health is much more complicated than a number on a tape measure.
So, how can we lose belly fat?
To reduce abdominal fat, we generally need to reduce overall body fat. This usually involves a combination of healthy eating habits, physical activity, sleep, stress management, and, most importantly, consistency. The good news is that you don’t need to starve yourself or spend hours exercising every day. Let’s look at some of the basics.
- Eat a Healthy Balanced Diet & Watch Portion Sizes
When I say “diet,” I mean the food that we eat, and not, a short-term, restrictive diet. I learnt the proper meaning of ‘diet’ when I successfully completed a course in Nutrition, in London, England.
Try to build your meals around nutritious and minimally processed foods. Examples being, vegetables, fruit, lean meats, fish, eggs, beans, lentils, whole grains, nuts and seeds, and dairy products, if you tolerate them well.
You don’t have to completely eliminate carbohydrates and/or fats. Instead, think about the overall quality of your food, and, be realistic about portion sizes. Quantity matters, even for foods lower in calories.
I’ve learnt over the years, that you don’t need to finish everything on your plate just because it’s there; stop eating when you no longer feel hungry. Save the leftovers for another meal.
When I was growing up, I was constantly told to finish what was on my plate, and it became a habit, which I have broken. I’m happy to say, I tell my daughters, “If you’re full, leave it.”
- Don’t Underestimate Protein
Protein is important when you’re trying to lose body fat, particularly because maintaining muscle is important during weight loss; and Protein, helps us to feel more-full, and, for longer.
A meta-analysis of 24 randomised controlled trials found that higher-protein diets during energy restriction produced modest improvements in weight loss and fat mass, while helping to preserve fat-free mass.
Good sources of protein include, fish, eggs, lean meat, chicken, Greek yoghurt and other dairy foods, beans, lentils, nuts and seeds.
You don’t need to eat enormous amounts of protein, just make sure you’re getting enough as part of a balanced diet.
- Pay Attention to Liquid Calories
Liquid calories are another easy one to overlook. Sugary soft drinks, sweetened coffees, energy drinks and some alcoholic drinks, can add calories, without making us feel particularly full.
Water is a great everyday choice, especially so when you’re exercising; don’t forget to take it with you!
This is one of the reasons I designed Weights2Go Weighted Sports Bottles, to have plenty of water for hydration, while adding light resistance to exercise, or while, being on the move.
- What About Alcohol?
Alcohol contains calories, and drinking can also influence food choices, and eating behaviour.
Research into alcohol and abdominal obesity is complicated, and the relationship varies according to factors such as how much alcohol is consumed, drinking patterns, age and sex.
So rather than saying everyone must completely avoid alcohol, I’d say this:
If you’re trying to reduce body fat, reducing your alcohol intake may be helpful.
And of course, drinking less alcohol can have potential health benefits beyond your waistline.
- What About Intermittent Fasting?
You may have heard of Intermittent Fasting (IF) or Time-Restricted Eating (TRE). These approaches can be useful for some people, because they provide structure around when they eat, BUT Fasting isn’t magic!
Recent research suggests that TRE can produce modest reductions in body weight and fat mass, although results vary. Research also suggests that its benefits need to be considered alongside overall calorie intake and the comparison diet.
I’ve followed this type of eating pattern myself for several years and it works for me, but everyone is different.
If you’d like to learn more, take a look at our article about Intermittent Fasting & Time-Restricted Eating here in The Weights2Go Community.
- Move More & Strengthen Your Muscles
Exercise is an important part of the equation. A mix of cardiovascular activity and strength training is recommended by healthcare professionals; you may have heard of the 150 minutes of recommended exercise each week.
Walking, jogging, running, cycling, swimming, hiking, and other forms of exercise and sports, can all help to improve fitness and increase energy expenditure; while strength training helps to build and maintain muscle, which is especially important as we age.
Don’t forget your core! Exercises such as planks, side planks, dead bugs, bird dogs, squats, lunges and loaded carries can all help to strengthen your core, and, surrounding muscles.
Remember, abdominal exercises strengthen your muscles, but they don’t specifically, burn the fat that covers the abdomen (aka. Stomach, Tummy, or Belly). However, a strong core is more important, than having a perfectly flat stomach.
- Get Enough Sleep
Most adults generally need around 7–9 hours of quality sleep each night, although individual needs vary.
A 2024 systematic review and meta-analysis found that shorter sleep duration was associated with a slightly higher risk of abdominal obesity. This doesn’t mean that, getting eight hours of sleep will magically make belly fat disappear, wouldn’t that be nice! However, consistently getting too little sleep, may make managing weight more difficult.
If you regularly struggle with sleep, it’s worth discussing it with your doctor.
- Manage Stress & Be Kind to Yourself
Stress can influence our eating habits, and overall wellbeing; but as we all know, reducing stress isn’t always easy. Work, family, finances, relationships and everyday life can all contribute.
So don’t beat yourself up because you’re stressed, and eat that extra cookie! Instead, try things that help you to relax, eg, go for a walk, spend some time outdoors, read a book, listen to music, meditate, exercise, talk to a friend or simply take some time for yourself.
If you’ve put on a few Pounds due to stress, and life in general, try not to become obsessed with the scales. Weight can naturally fluctuate from day to day because of water, food in your digestive system, hormones, sodium intake and other factors.
If you’re exercising and gaining muscle while losing fat, the scales may not tell the whole story either. Notice how your clothes fit, and, look at your strength and fitness, and more importantly, pay attention to how you feel.
If you do weigh yourself, look at the trend over time, rather than becoming fixated on one day’s number. Write the weekly numbers down, this helps.
Remember Your ‘Why’
Why do you want to lose weight? Perhaps you want to feel healthier, move more comfortably, improve your fitness, reduce a health risk, feel more confident or simply feel better in yourself.
Whatever your reason, remember it. This is your ‘Why.’
There will inevitably be days when you don’t feel motivated, and life can get in the way. For example, birthdays, and celebrations, such as Christmas, happen. It’s important to remember that, ‘One meal or one treat’ isn’t going to undo months of healthy habits.
Don’t let one bad day turn into a bad week!
If you miss a workout, do one the next one. If you eat too much at dinner, don’t decide that you’ve ruined everything and eat a tub of ice-cream, instead, cut back a little the following day.
Concentrate on the basics:
Eat Healthy. Hydrate. Move more. Strength-train. Get enough sleep. Manage stress if you can. Drink sensibly. Be consistent, and, Give yourself time.
Weight loss really is a journey; it’s a marathon, and, not a sprint.
You won’t necessarily see changes overnight, but small changes made consistently, add up.
Remember you don’t have to be perfect, and, if you have a bad day, start again tomorrow.
Focus on becoming stronger, fitter, healthier and happier.
That’s what really matters.
Disclaimer
The information provided in this article, and on this website, is for general educational and informational purposes only. It is not intended to replace medical advice, diagnosis or treatment from a qualified healthcare professional.
If you experience rapid or unexplained weight loss or weight gain, persistent abdominal swelling or bloating, significant changes in your bowel habits, abdominal pain, or any other symptoms that concern you, please speak to your doctor.
If you are new to exercise, have an existing medical condition, are taking medication, or are unsure whether a particular exercise, diet or weight-loss approach, is suitable for you, speak to your doctor or another appropriately qualified healthcare professional, before starting or changing, your exercise programme.
Research is continually evolving, and individual responses to diet, exercise, sleep and weight loss, can vary considerably.
Research & Further Reading
- Central Fatness and Risk of All-Cause Mortality: Systematic Review and Dose-Response Meta-Analysis of 72 Prospective Cohort Studies — Jayedi et al., 2020. This large meta-analysis included more than 2.5 million participants and examined measures of central fatness and mortality risk.
- A Pooled Analysis of Waist Circumference and Mortality in 650,000 Adults — Cerhan et al., 2014. This pooled analysis examined the relationship between waist circumference and mortality across different BMI levels.
- Abdominal Visceral Adipose Tissue and All-Cause Mortality: A Systematic Review — Saad et al., 2022. This review examined research into visceral abdominal fat and mortality, while highlighting the complexity of the relationship.
- Effects of Energy-Restricted High-Protein, Low-Fat Compared With Standard-Protein, Low-Fat Diets — Wycherley et al., 2012. A meta-analysis of 24 randomised controlled trials examining higher-protein diets during energy restriction.
- Systematic Review and Meta-Analysis of Randomized Clinical Trials Comparing Time-Restricted Eating With and Without Caloric Restriction for Weight Loss — Fernandes-Alves et al., 2026. This review included 30 trials involving 1,341 participants.
Short Sleep Duration Is Associated With Higher Risk of Central Obesity in Adults — Kohanmoo et al., 2024. A systematic review and meta-analysis examining sleep duration and abdominal obesity.