# How to lose belly fat (what actually works) > You can't spot-reduce belly fat — no exercise burns fat from one specific area. To lose belly fat you lose overall body fat: eat in a moderate calorie deficit, keep protein high, strength train, prioritise sleep and be patient. Tracking your waist-to-height ratio (aim for under 0.5) is a better progress marker than the scale alone. Source: Lift Republic (https://liftrepublic.com/learn/how-to-lose-belly-fat) Category: Fat loss · Published: 2026-06-04 · Reviewed: 2026-06-04 "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](/learn/calorie-deficit-explained). - **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. [[calc:waist-to-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](/programmes/fat-loss) and [nutrition coaching](/nutrition) build a sustainable deficit from your data and recalibrate as your waist trends down. ## FAQ ### How do I lose belly fat specifically? You can't target fat loss to one area — spot reduction doesn't work. You lose belly fat by losing overall body fat through a moderate calorie deficit, high protein, strength training and good sleep. As your total body fat falls, your waist follows. ### Do ab exercises burn belly fat? No. Ab exercises build and strengthen the muscles underneath, but they don't burn the fat covering them. Studies on targeted abdominal training show no meaningful loss of belly fat without an overall calorie deficit. ### Why is belly fat so stubborn? It's often the last place to lean out, and deep 'visceral' fat is influenced by sleep, stress and overall body-fat levels. The fix isn't a special exercise — it's patient, consistent overall fat loss with good recovery.