Losing belly fat isn’t quite the same as simply shedding pounds on the scales, and understanding the difference could be the key to finally seeing results.
Kezia Joy, a registered dietitian nutritionist and medical advisor at Welzo, explains that belly fat sits between your organs as visceral fat and behaves differently from fat elsewhere on your body.
The real trick lies in tackling insulin sensitivity and hormone balance, as without addressing these, you might lose weight but still hold onto stubborn fat around your middle.
For the best outcomes, the dietitian recommends combining a balanced diet with plenty of protein, strength training and cardio. It’s also worth remembering that quick fixes rarely work.
Quick fixes rarely work for getting rid of belly fat
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Building sustainable habits over time reduces inflammation and improves metabolic health, leading to lasting changes in your waistline.
Foods for belly fat loss
When it comes to what’s on your plate, eating patterns rich in fibre and healthy fats while keeping saturated fat low work best for trimming your midsection.
Joy is a big fan of the Mediterranean diet for tackling stomach fat, as it keeps blood sugar and insulin levels steady and stops your body from storing fat around your belly.
The best foods to reach for include fruits, vegetables, legumes, whole grains, fish and nuts. These help your body burn fat more effectively.
Ultra-processed foods and anything packed with added sugar, on the other hand, increase fat storage in your stomach area.
But Joy notes that food quality matters just as much as quantity, as does sticking to regular eating times to keep your metabolism running smoothly.
Best exercise for burning belly fat
Growing evidence strongly supports pairing resistance training with cardio for the best belly fat results, according to Joy.
Lifting weights two to three times weekly boosts your body’s insulin response and helps burn fat from around your stomach, according to Joy. But you need cardio to mobilise that fat first.
Aiming for at least 150 minutes of moderate-intensity activity each week, alongside your strength sessions, should produce noticeable changes to your waist measurement within weeks.
It’s brilliant news for anyone who thought endless crunches were the answer – the combination approach works far better than focusing on just one type of exercise.
Your workout routine matters too, but it’s only part of the picture when it comes to shifting stubborn belly fat.
Top lifestyle habits for belly fat loss
Lifestyle habits play just as crucial a role as your gym sessions when it comes to losing belly fat.
Chronic stress and poor sleep both raise cortisol levels in your body, and this hormone actively encourages fat storage around your midsection.
The dietitian is a huge fan of the Mediterranean diet for reducing belly fat
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Joy recommends getting between seven and nine hours of sleep each night to see better overall results from your efforts.
She also makes a point of managing stress, noting that it isn’t just good for your mental health; it’s essential for shifting that stubborn middle section.
When you combine healthy sleep patterns with your diet and exercise routine, you’ll likely notice improvements in both your waist size and metabolic function surprisingly quickly. So, rest and relaxation aren’t optional extras in the belly fat battle.