This article dives into the different shapes of belly fat, what causes them, and how to address them scientifically, focusing on sustainable methods rooted in strength training and nutrition.
Before We Start: Quick Fixes Are Not the Solution, Stop Looking for Them
If you’re searching for a magic pill, waist trainer, or crash diet to get rid of belly fat overnight, it’s time to stop. Quick fixes might offer temporary results, but they’re unsustainable, and many can harm your health in the long run. Belly fat reduction requires consistency, patience, and a commitment to lifestyle changes. Focusing on shortcuts often distracts from the real solution: building habits around strength training, proper nutrition, and recovery. Embrace the fact that lasting results take time, but the process will leave you stronger, healthier, and more confident in the end.
In 2 years, you’ll either have the same belly as before, frustrated by endless quick fixes that didn’t work, or you’ll have finally transformed your body, built enough muscle, and achieved a healthy lifestyle that allows you to go on holidays without fearing weight gain. Choose your hard. Investing in sustainable habits now is challenging, but staying stuck in the same cycle is even harder.
The choice is yours.
Understanding Belly Shapes
1. Upper Belly Fat Distribution ("Top-Heavy Midsection") : Fat is concentrated in the upper part of the midsection, often around the ribs and just below the chest, while the lower abdomen remains relatively flat. This could be due to a poor posture or visceral fat, which is the fat stored deep around internal organs.
2. "B-Belly" (Lower Belly Pouch): Characterized by a pronounced lower belly, often due to subcutaneous fat (fat stored just beneath the skin).
3. Rounded Midsection: Fat is predominantly stored in the abdominal area, creating a rounded or apple-like appearance.
4. Bloated Belly: A temporary increase in abdominal size caused by gas, water retention, or digestive issues rather than fat storage: this can be fixed with a great diet that's high in fiber (high fiber foods like fruits such as berries, apples, and pears; vegetables like broccoli, spinach, and carrots; legumes like lentils, chickpeas, and black beans; and whole grains like oats, quinoa, and brown rice). Drinking plenty of water and avoiding overly processed or salty foods can also help reduce bloating and improve digestion.
What Causes Belly Fat?
Belly fat accumulation is driven by a combination of genetics, hormones, and lifestyle factors:
- Genetic Makeup : Your genetics play a huge role in determining how and where your body stores fat. Some individuals are genetically predisposed to store more fat around their midsection, while others may accumulate fat in different areas. This is why body shapes and fat distribution vary significantly from person to person. For example, I store most fat around my lower belly, exactly like my mom and grandmother. Understanding your genetic predisposition can help you set realistic expectations when it comes to fat loss. For example, if you know that your belly fat is stubborn (like mine), you’ll understand that it might take longer to see results in that area. Knowing where your body tends to store fat—based on your genetics—can help you stay patient and consistent, instead of getting discouraged. It’s all about playing the long game and focusing on building habits that work for your body.
- Hormonal Imbalances: Hormones like cortisol (stress hormone), insulin can increase your ability to store fat.
- Caloric Surplus: Consuming more calories than you burn leads to fat storage.
- Lack of Muscle Mass: Muscle is metabolically active and burns calories even at rest. A lack of strength training slows your metabolism, making it easier to gain fat. However, building enough muscle to significantly boost your metabolism is a long-term process. You’ll need to add several kilograms (or pounds) of muscle over time to see a noticeable impact on your calorie burn. This requires consistent effort, progressive overload in training, and proper nutrition—but the results are sustainable and worth the investment.
- Poor Sleep: Inadequate sleep disrupts hunger hormones (ghrelin and leptin), often leading to overeating and weight gain.
- Lifestyle Choices: Stress, a sedentary routine, and poor diet can exacerbate fat accumulation. If you’re working from a desk job, it’s crucial to incorporate regular movement into your daily routine. Plan moments to take short walks, stretch, or stand periodically throughout the day. Increasing your NEAT (Non-Exercise Activity Thermogenesis)—the calories burned through daily activities like walking, fidgeting, or cleaning—can significantly contribute to your overall energy expenditure and help combat fat accumulation. Small changes, like walking during calls or using stairs instead of elevators, can make a big difference over time.
How to Reduce Belly Fat: The Most Effective Strategy
1. Strength Training Is Non-Negotiable
- Why It Works: Resistance training builds muscle, which increases resting metabolic rate. More muscle means your body burns more calories, even at rest. But this requires that you build a lot of muscle, so patience is key.
- Best Exercises for Belly Fat: Compound lifts like deadlifts, squats, and overhead presses promote overall fat loss, since you cannot spot reduce fat. So there are no specific exercises for belly fat, there are exercises that make you burn calories, leading to fat loss if you are in a calorie deficit.
- Frequency: Aim for at least 3–4 strength training sessions per week, focusing on progressive overload (gradually increasing weights or intensity).
2. Cardio Supports Fat Loss
- High-Intensity Interval Training (HIIT): Incorporate HIIT workouts into your routine to maximize calorie burn in a shorter amount of time. For example, an hour of HIIT can burn anywhere from 500 to 900 calories, depending on your intensity and weight.
- Moderate-Intensity Cardio: Activities like walking, cycling, or swimming can complement strength training and help you achieve your daily caloric deficit.
3. Nutrition: The Foundation of Belly Fat Reduction
Exercising will help you burn calories, but to maximize your results, you also need to control your calorie intake. Without a clear plan, poor eating habits can easily undo the progress you’ve made through training. To achieve your goals, your nutrition plan should include these key elements:- Caloric Deficit: The key is to consume fewer calories than you burn. Personally, I prefer intuitive eating because it feels natural and sustainable for me. But if you’re unsure about your intake, apps or trackers can be a great tool to ensure you’re staying in a deficit. Choose the method that works best for your lifestyle and keeps you consistent!
- Prioritize Protein: Protein helps preserve muscle mass during fat loss and increases satiety. Include lean sources like chicken, fish, tofu, and legumes.
- Avoid Ultra-Processed Foods: Minimize sugar, refined carbs, and trans fats. Eat minimal processed foods like whole grain
- Include Healthy Fats: Avocados, nuts, seeds, and fatty fish provide essential fatty acids and promote satiety.
- Eat More Fiber to Reduce Bloating: If bloating is contributing to a feeling of fat around your belly, incorporate more fiber-rich foods into your diet. Vegetables, fruits, legumes, and whole grains support healthy digestion, reduce bloating, and keep you feeling full.
4. Manage Stress
- Chronic stress elevates cortisol, can make you sleep less, which contributes to fat gain. Practices like mindfulness, yoga, or deep breathing can help manage stress levels.
5. Sleep and Recovery
- Aim for 7–9 hours of quality sleep per night. Sleep regulates hunger hormones and supports recovery from workouts, both of which are essential for fat loss.
6. Monitor Progress Beyond the Scale
- Track body measurements, take progress photos, or measure body composition using methods like skinfold calipers or bioelectrical impedance analysis. I personally take a lot of pictures and it is the only way for me to know if I made progress.
What About Targeted Fat Loss?
Spot reduction (losing fat from one specific area) is a myth. Fat loss occurs systemically, meaning you lose fat from the entire body as a whole. However, strengthening your core with exercises I regularly post in my Instagram page like abdominal crunches can enhance muscle tone and improve posture, giving your midsection a firmer appearance as overall fat decreases.
It’s not just about your abs—your shoulders, back, and entire core play a crucial role in improving posture. For example, as seen in the picture, I have a slight curve in my back in the first image, whereas in the second image, this curve is much less noticeable. This is a detail that many people overlook: correcting your posture can actually make your belly appear flatter.
I suffer from mild scoliosis, so I know what I’m talking about. Paying attention to these small details and focusing on overall core strength can make a significant difference!
So if you don't want to be in a calorie deficit because you're afraid of losing fat in your glutes or thighs, then know that you can't spot reduce fat and depending on your genetics you could lose fat everywhere too. you have to be willing to accept the fact that you'll lose fat maybe everywhere including in your belly and know that you can get back those proportions but with muscle which will take time.
If you’re looking for an effective solution to lose fat, build muscle, and achieve lasting results, check out my BFS program. It includes a diet guide to help you optimize your nutrition, a complete workout routine with video demonstrations to ensure proper form, and an exclusive cookbook filled with 22 simple, delicious recipes to keep you on track. Plus, you’ll gain access to a private community where you can discuss any challenges, ask questions, and receive direct support from me. I’m here to guide you every step of the way!
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Wewege MA, Desai I, Honey C, Coorie B, Jones MD, Clifford BK, Leake HB, Hagstrom AD. The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis. Sports Med. 2022 Feb;52(2):287-300. doi: 10.1007/s40279-021-01562-2. Epub 2021 Sep 18. PMID: 34536199.
Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549. PMID: 35458110; PMCID: PMC9031614.