Before I tell you how to lose belly fat, I’d like to say this; There’s nothing wrong with belly fat.
In fact, in many cultures, it’s desirable to have some extra squish.
And yet, in modern popular culture—despite some progress celebrating more diverse body shapes—we still overwhelmingly glorify the six-pack and the itty-bitty-hourglass waist. (Not that there’s anything wrong with those shapes either.)
Either way, many of my clients come to us wanting to lose belly fat. Which is why I’m covering the topic.
Why belly fat even matters
You might’ve noticed: Regardless of body fat, people are shaped differently. And it turns out, where we store fat matters.
Visceral fat vs. Subcutaneous fat
If you sliced someone’s belly open you would find fat in two places. The padding just under the surface of the skin: This type of fat, called either subcutaneous fat or peripheral fat, is relatively benign.
Deep in the abdomen, often surrounding vital organs like the liver, stomach, and intestines is visceral or central fat; this contributes to chronic inflammation, the formation of arterial plaque, and blood clots. It’s also associated with an increased risk for metabolic disorders including type 2 diabetes and cardiovascular disease.
Generally, if someone has more subcutaneous fat, they’ll also have more visceral fat—but not always. Occasionally, a person can appear quite lean, with little subcutaneous fat, but still have higher levels of visceral fat.
Okay, but why do I have belly fat?
Well, as you’ve probably heard, where we store fat relates to hormones, genetics, and certain medical conditions.
Things that can increase visceral fat include:
A higher body fat percentage: Although genetics and hormones will determine how fat is distributed, people with more body fat are more likely to have higher amounts of belly fat.
Being a man: Compared to pre-menopausal women, men are more likely to carry extra fat around their midsection. That’s because their visceral fat stores seem to absorb a greater proportion of dietary fat.
Being postmenopausal: Mostly due to hormonal shifts, women tend to experience a shift in body fat distribution post-menopause, with a decrease in leg fat, and an increase in abdominal fat.
Aging: As fat cells age, they secrete more inflammatory factors and also get redistributed from subcutaneous stores to visceral depots.
Having chronically high levels of cortisol: Visceral fat soaks up and breaks down excess cortisol.
Having certain gene variants: Several genes have been linked to body fat distribution. (If you’re into that kind of stuff, the genes are: TBX15, HOXC13, RSPO3, CPEB4, and LRP5.) While all people carry these genes, certain versions of these genes predispose a person to carry fat around their midsection, compared to their hips and legs.
We can’t do anything about our age, sex, or genes. (Sorry, these are the cards dealt).
So, all that aside, let’s dive into the stuff you’ve been waiting for…
How to lose belly fat, in 6 steps:
If there’s a trick to incredible results, it’s this: the ability to practice basic (sometimes boring) health behaviors over and over again.
What I’m about to share will probably trigger your inner “I know this already†voice. You might roll your eyes and think there’s nothing new here. Nothing “cutting edge†or “sparkly.†But, if you use these steps, you’ll see results. Results you can actually sustain.
And hey, that would be pretty thrilling.
1. Know why you want to change your belly.
This will help you set clear goals and stay motivated.
Maybe you’re thinking, “This is easy. I’m here because I want to lose belly fat! Step 1 is now complete!â€
Easy there, partner. Let’s get specific:
Has your doctor told you to lose weight for health reasons?
Are you pretty healthy, but feel like your pants are getting tighter, and you just want to know what’s up?
Are you looking to get totally shredded, with visible abs?
Whatever your reasons, you’re welcome here.
However, if you’ve decided to slim down for your health, let’s dig a little deeper because, beyond a certain point, getting a leaner midsection isn’t healthier.
2. Accept (even if begrudgingly) that there’s no trick to spot-reducing belly fat.
We all want the easy way out of stubborn problems.
Especially when life (laundry, sick relatives, rebellious teenagers, injuries, and what’s that smell in the heating duct) feels challenging enough.
Plus, there’s no shortage of books with titles like The Belly Shrinking Diet or magazines promoting “4 Exercises to Give You Abs in 4 Weeks†to make us think that spot-reducing is not only possible, but easy. Argh.
But just like you can’t lose fat only off your left tricep, you also can’t lose it just from your belly.
Belly fat loss goes along with overall body fat loss, which usually goes along with changes to diet and exercise.
Why are we telling you this? Because the sooner you give up on what doesn’t work, the sooner you can move on to what does.
Note: We’re excluding surgical and pharmaceutical treatments from our strategies to lose belly fat. To date, these are the only reliable methods to “spot-reduce†fat from the abdomen. Liposuction and body contouring can surgically remove fat from the belly, and hormone replacement therapy can change how fat is distributed in the body.
3. Consume a diet centered around minimally-processed foods.
While there aren’t any foods that will magically shrink your belly (celery juice? C’mon man…), highly-processed, highly-palatable foods can easily derail efforts to get leaner.
Why?
They’re just really easy to overeat.
Meanwhile, minimally-processed foods—like lean proteins, colorful fruits and vegetables, whole grains, legumes, nuts, and seeds—are more satisfying.
Specifically, we’ve found, in coaching more than 1000 clients, that most people have an easier time losing fat when they consume:
– 1-2 palms of appetite-regulating protein-rich foods (chicken, yogurt, tofu, or eggs) per meal
– 1-2 fists of colorful veggies per meal, which helps fill you up on fewer calories
– Fiber-rich whole grains, fruit, legumes, nuts, and seeds in place of refined foods most of the time
Specific amounts vary from one person to another.
4. Eat slowly, until satisfied.
You might assume people need a strict food tracking method to start losing fat, but we just haven’t found that to be the case.
This is especially true when they learn to listen and respond to their internal sense of hunger and fullness, a skill known as internal appetite regulation.
By relaxing, eating slowly, and tuning into their thoughts, emotions, and bodily sensations, most people can make phenomenal progress.
This is truly a ninja skill when it comes to weight management.
5. Find movement that you like.
You can’t burn away belly fat with abdominal exercises or vibrating waist belts. [Robin William’s (Live on Broadway) bit on that vibrating belt comes to mind…YouTube that!]
And while you might have read that high-intensity interval training (HIIT) has been shown to boost visceral fat loss, there’s an important caveat: Exercise only works if you do it consistently—and long term.
In other words, one exercise-until-you-hurl session isn’t going to flatten your belly. Neither will two. Or three. Or seven. Or fifteen. It takes session after session after session—week after week, month after month—to see and maintain results. READ THAT AGAIN!
So if you love HIIT workouts more than ice cream, great. Keep it up.
On the other hand, if the idea of sprints and burpees makes you want to hide in your closet, know that you’ve got options—lots and lots and lots of options.
Ideally, to lose belly fat, you’d combine some form of resistance training with some form of cardio, and a diet that you’ll follow. But you ultimately want to exercise in a way that’s doable, pain-free, and enjoyable—because that’s the exercise you’ll do regularly.
6. Approach all of the above with self- compassion, instead of criticism.
Self-compassion is an attitude of generosity, honesty, and kindness towards yourself. It helps you see yourself clearly, and then take steps to help yourself.
But being nice to yourself to lose belly fat? Well, it sounds like a load of hooey, doesn’t it?
It’s not.
Research shows self-compassion is linked to healthier eating and more consistent exercise habits—as well as lower rates of anxiety and depression, less perceived stress, and greater well-being overall.
Conversely, self-criticism is linked to unhealthy eating behaviors, as well as higher rates of anxiety and depression.
So what does self-compassion look like in practice?
There are three main elements:
Mindfulness: This is when you’re aware of what you’re doing, thinking, feeling and experiencing, but you’re not judging yourself for it.
Common humanity: Acknowledging that you’re not alone—that everyone goes through what you’re dealing with at some point.
Self-kindness: Being generous and decent to yourself.
We just told you about six ways to reduce belly fat. But they’re just the start.
A healthy body is the result of many habits that support all dimensions of your life. It includes your relationships, your mental well-being, your emotional health, your surroundings, and your spiritual life.
You don’t want to have ripped abs but feel awful inside, right? That’s why your deep health journey might lead you to change your environment, explore your values and your identity, and line up lots of support from family, friends, medical practitioners, and maybe a coach (if you have access to that kind of service).
Finally, know that there are some things about your body that you may not be able to change (thanks aging, hormonal changes, and other life adventures)
Ready for the Journey?
Reach out to Coach Dan and ask about the Silverback Strength BRONZE, SILVER, and GOLD memberships to get started.
Till next time,
Coach Dan
