- Fat reduction is always a holistic process; it is not possible to target just one specific area.
- While exercise can strengthen and better define muscles, fat reduction requires maintaining a caloric deficit.
- Other lifestyle factors, such as quality sleep and effective stress management, also play an important role in successful weight loss.
How does fat storage work?
Fat storage and weight gain occur when you are in a prolonged state of energy surplus—when your energy intake exceeds your energy expenditure. However, you can't completely control where your fat will be stored, as this is influenced by factors such as gender (e.g., hormone levels like testosterone and oestrogen), genetics or stress levels (which affect the hormone cortisol). In women, hormonal regulation typically leads to fat being stored in the thighs (gynoid distribution), whereas in men, it is more commonly stored in the abdomen (android distribution).
Is it possible to lose weight only in just one area of the body?
In short—no. Although some areas may store more fat than others, weight gain and weight loss always occur in a comprehensive manner, meaning you cannot selectively reduce fat from a specific area. While genetics and hormones may influence how long certain areas retain fat deposits, this is largely beyond your control.
Do abdominal exercises make sense at all?
First, it's important to understand that weight loss depends on maintaining a caloric deficit—where your energy expenditure exceeds your energy intake. Only in this state will body fat be reduced. Fat stores cannot be directly converted into muscle; however, exercise is still highly beneficial, as it helps to strengthen and tone the targeted area.
While abdominal exercises do not directly cause fat burning in this region, they do contribute to muscle hypertrophy (increase in size), which enhances muscle definition. However, for your abs to become truly visible, you need to reduce the layer of body fat covering them—achieved through the aforementioned calorie deficit.
6 rules for losing belly fat
1. A balanced diet with the right energy intake
For weight loss to be effective, you need to maintain a calorie deficit, ideally between 15‑20% of your total energy intake. Exercise alone, without adjusting your calorie intake, will strengthen your abdominal muscles but will not lead to fat reduction. Most importantly, avoid short‑term, unsustainable diets that are difficult to maintain in the long run.
You don’t need to eliminate bread, fruit, carbohydrates, or entire food groups to lose weight. Even if you reach your goal weight and transition to maintenance, it’s essential to follow the principles of healthy, balanced eating.
- Learn more: How to Eat More Healthy?
Short‑term diets that rely on meal replacement shakes or extreme restrictions are not recommended, as they fail to teach sustainable eating habits and often lead to weight regain, known as the yo‑yo effect.
2. Getting enough fibre and protein
In addition to maintaining an optimal energy intake, increasing your intake of certain nutrients—especially protein and fibre—can support your weight loss efforts. Protein helps you feel fuller for longer after meals and plays a crucial role in muscle protection. A calorie deficit naturally leads to some muscle loss, but you can minimise this by consuming enough protein, engaging in strength training, and getting sufficient sleep (see below). During weight loss, you should aim to consume around 1.6‑2.4g of protein/kg body weight per day.
Fibre is essential for healthy digestion, increasing satiety, and slowing the rise in blood sugar levels after meals. This helps prevent early hunger pangs, allowing you to naturally reduce your food intake without feeling deprived. Ideally, you should aim for 30g of fibre per day.
3. Quality sleep
Quality sleep is a fundamental part of a healthy lifestyle and plays a key role in both weight loss and muscle building. Lack of sleep can disrupt hormone levels, leading to increased stress, a higher appetite, and reduced satiety signals—all of which can make weight loss more challenging.
To support your weight loss efforts, aim for 7–9 hours of quality sleep per night.
- Learn more: 9 Tips on How to Improve Sleep Quality
4. Managing stress
As mentioned earlier, excessive stress can hinder weight loss. High levels of cortisol, the body's primary stress hormone, can promote fat storage in the abdominal area, as well as increase hunger and cravings for energy‑dense foods.
It is almost impossible to eliminate stress from your life, which is why it is important to learn how to deal with it effectively, as well as the principles of psychohygiene and preventing overwhelm or burnout. There are many techniques to help you cope with stress, and it's up to you which one you choose. Some of the best‑known are meditation, mindfulness, journaling, yoga, art therapy or breathing exercises.
5. Getting enough exercise
Regular physical activity is essential not only for weight loss but also for overall health and well‑being. Exercise plays a key role in determining the size of your calorie deficit, making it a crucial factor in the effectiveness of weight loss. It is one of the few aspects of the process that you can directly control. While it is possible to lose weight without exercise, the journey is often more difficult and less sustainable. Increased energy expenditure through movement allows you to enjoy a more flexible diet, which supports muscle maintenance and mental well‑being during weight loss.
And what kind of exercise is best? For maximising energy expenditure, cardio exercises are the most effective, particularly activities you can sustain for longer periods at a low‑to‑moderate intensity.These include fast walking, running, cycling, swimming, rollerblading, etc. However, strength training should not be overlooked. It helps reduce muscle loss, strengthens the musculoskeletal system, and improves overall body composition. We recommend focusing on compound exercises such as squats, lunges, or chest, shoulder and back presses and pull‑ups. These exercises engage multiple muscle groups simultaneously, including your deep stabilising muscles. Postural strength can play a bigger role in the appearance of belly fat than you might think—sometimes, a protruding belly isn’t just due to excess fat but rather poor posture caused by muscle imbalances. Strengthening your core and improving posture can help create a more toned and streamlined appearance.
6. Abdominal exercises
Although abdominal exercises alone won’t lead to fat loss, they are beneficial for improving posture and enhancing muscle definition. When combined with fat reduction, they can contribute to a more sculpted appearance. Without regular stimulation, abdominal muscles can lose tone, so it’s advisable to train them 2–3 times per week. In a week, you should do 3‑6 exercises of 3‑4 sets, each of which includes 8‑12 repetitions.
Bottom line
Losing weight in the abdominal area is a common goal, but it’s important to understand that targeted fat loss is not possible. Fat reduction occurs across the entire body, and overloading one specific area can lead to muscle imbalances. To effectively reduce body fat, you need to maintain a caloric deficit, which should be complemented by exercise to strengthen and define your muscles.
For successful fat loss, particularly in the abdominal area, it’s essential to focus on overall lifestyle factors, such as a balanced diet with an optimal amount of energy, enough quality sleep, working with stress and, of course, exercise. And, in addition to the abdominal exercises themselves, you should not forget about complex exercises during which you exercise several muscle groups at once and strengthen, among other things, the deep stabilisation system. To maximise fat reduction, I recommend combining strength training with cardio, as cardio is the most effective way to increase energy expenditure. By following this approach, you can achieve a stronger, more defined core while improving your overall health and fitness.
FAQs
1. How do you tone your stomach?
To tone and strengthen your abdominal muscles, targeted exercises are most effective. These can include bodyweight exercises or movements using fitness equipment. However, if your goal is to achieve a visible "six‑pack", both genetics and body fat levels come into play. So if your goal is to lose belly fat, you'll need to focus on overall fat loss rather than just training your abs.
2. What’s the fastest way to lose belly fat?
Losing belly fat is part of overall weight loss, and the key is to create a calorie deficit. The quickest way to achieve this is by increasing your level of physical activity while making moderate adjustments to your calorie intake.
3. What should you eat to lose belly fat?
When trying to lose belly fat, aim for a diet high in fibre (from fruit, vegetables, whole grains) and protein (from meat, eggs, dairy, legumes), as these help keep you fuller for longer and reduce the urge to snack. That said, the principles of a balanced diet still apply – so don’t leave out complex carbohydrates or healthy fats rich in unsaturated fatty acids.
