How do I lose belly fat?

You cannot direct fat loss to one area. Belly fat reduces as your overall body fat drops, so the strategy is the same as general fat loss: A sustainable calorie deficit, resistance training, adequate protein, and enough sleep. Training the muscles underneath strengthens them but does not remove the fat covering them.

Why spot reduction does not work

Fat is mobilised from stores throughout the body and transported to where it is used, rather than being drawn from the tissue nearest the working muscle. Doing hundreds of crunches trains the abdominal muscles and burns a small number of calories, but it does not preferentially remove abdominal fat. Where you lose from first is largely determined by genetics, sex, and hormones, none of which respond to exercise selection.

What actually works

• A modest calorie deficit held consistently, in the region of 10 to 20 percent below maintenance.
• Resistance training two to four times a week to preserve muscle while losing weight.
• Protein at roughly 1.6 to 2.2 g per kg per day.
• Daily walking and general movement, which often outweighs formal cardio in total energy expenditure.
• Sleep of seven to nine hours, since short sleep makes appetite and adherence harder.

Where trunk training does fit

Direct trunk work is worth doing for performance and injury resilience rather than for appearance. Anti-movement exercises such as the front plank, side plank, Pallof press, and suitcase carry build the ability to resist unwanted movement, which transfers to lifting and sport. The role of the trunk in force transfer is covered in The Spine and Core.

Two things that are not fat

Bloating from digestion and posture both change how the midsection looks day to day, independently of body fat. If your waist appears to change dramatically within a week, that is almost certainly not fat.

Timeline and expectations

For many people the midsection is one of the last areas to change noticeably, which is frustrating but normal. Judge progress by waist measurements and photographs over 8 to 12 weeks rather than by daily inspection. If you are concerned about health markers associated with abdominal fat, that is a conversation worth having with your doctor.