How to lose belly fat (what actually works)

"How do I lose belly fat?" is one of the most-asked fitness questions — and most answers are wrong. Here's what actually works.

Why you can't spot-reduce

The hard truth: no exercise burns fat from a specific area. Doing endless crunches strengthens the muscles under your belly fat but doesn't remove the fat on top. Fat is lost from the whole body as you run an energy deficit — and where it comes off first is down to genetics, not exercise selection.

What actually loses belly fat

The same levers that lose any fat:

• A moderate calorie deficit — eat 10–20% below maintenance. Set yours with the calorie deficit guide.
• High protein (~2 g/kg) to stay full and protect muscle.
• Strength training to keep the muscle that shapes you as you lean out.
• Sleep and stress management — poor sleep and high stress are linked to more stubborn abdominal fat.

Track the right marker

The scale alone is noisy. Your waist-to-height ratio is a better signal that belly fat is falling — aim to keep your waist under half your height.

Visceral fat & health

The deep fat around your organs (visceral fat) is the type most linked to health risk — and the good news is it tends to respond well to overall fat loss, training and better sleep. Be patient: steady, sustainable fat loss is what keeps it off.

Want it managed properly? Our fat-loss programme and nutrition coaching build a sustainable deficit from your data and recalibrate as your waist trends down.