In the weight-loss sphere, the notion of burning belly fat is everywhere. There are diets, exercises, supplements, and even products that claim to flatten stomachs and thin waistlines. It’s no wonder why; protruding bellies are a common insecurity, and the weight-loss industry capitalizes on it. However, most of these gimmicks are not backed by research. In fact, experts say it’s impossible to target one part of the body when trying to slim down.
The myth of burning belly fat
All of these “lose belly fat” products never seem to answer the burning question: How does the body know to aim the weight loss at the abdomen? The answer is simple: it doesn’t, says a peer-reviewed study from 2022. When people begin exercising and eating less, all the body sees is caloric deficit, and not which bulges are harder to fit into clothes. Of course, it’s not impossible to lose belly fat — many people do it — but there is a science to it.
Two types of fat
First off, not all fat is bad. Fat plays an important role in maintaining good health. Fat tissue stores excess energy, hormones, and other molecules, as well as provide insulation and cushioning. This is called subcutaneous fat and it appears just under the skin. Without this layer, our bodies would be cold, bony, and uncomfortable.
Unhealthy excess fat
However, there’s also visceral fat, which grows deeper in the body. For example, a person with a large belly is more likely to be carrying around this excess fat under their muscles and around their organs. As this fat accumulates, it heightens the risk of numerous disease while stretching the waistline.
The risks of visceral fat
Now, a certain amount of visceral fat is needed to cushion organs. “But it’s a very, very small amount, and it also takes a relatively small amount to cause disease as well,” says Lydia Alexander, MD, president of the Obesity Medicine Association and chief medical officer of Enara Health, to WebMD. “Having even a little bit of fat around the heart, for example, can be hugely detrimental.”
Another example is the increased the risk of type 2 diabetes. This is because visceral fat is more insulin-resistant compared to subcutaneous fat. It also produces more cytokines, which are proteins that can trigger inflammation, and angiotensin, a protein that can lead to high blood pressure.
How much visceral fat do you have?
The only true way to measure visceral and subcutaneous fat is with an MRI. But you can monitor visceral fat at home with with a tape measure, according to Harvard Health Publishing. Here’s how:
- Measure your waist by wrapping the tape around the belly button.
- Do not suck in your gut or tighten the measuring tape too much.
- Exhale then check the number.
Overall, the risk of health conditions is higher for men with a waist circumference of 40+ inches and women with 35+ inches. But these numbers are extremely generalized, and may not apply to people with larger builds. However, those who occasionally measure themselves may learn their own baseline. But keep in mind, skinny people can also have a lot of visceral fat, especially if they have a sedentary lifestyle. So speak to your doctor if you have concerns about your fat levels.
How the body burns fat
Age, gender, and genes affect how the body gains weight, but there are some factors you can control, namely diet and exercise. Unfortunately, there isn’t a real trick for burning belly fat, despite what advertisers want you to believe. For instance, cosmetic fat removal like liposuction removes shallow fat but can’t reach deep visceral fat, according to a 2012 randomized controlled trial. So lifestyle changes are still needed to reduce the risk of diseases and prevent more weight gain.
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You can’t target belly fat
“One of the biggest misconceptions is that you can target the area of the body where you want to lose fat,” says Leanna Ross, PhD, an assistant professor of medicine at Duke University School of Medicine and a researcher at Duke’s Molecular Physiology Institute. “When we’re inducing weight loss through physical activity and diet, it’s going to come from the whole body.”
The good news is visceral fat is more prone to be metabolized into fatty acids. So it responds well to healthy lifestyle changes. These tips aren’t as exciting or glamorous or easy as trendy weight-loss schemes, but they are are tried, true, scientifically-tested, and free.
Exercise regularly
Research from 2021 shows that high-intensity workouts are more effective at burning fat than low to moderate-intensity exercise training. So while ab workouts like crunches and situps will strengthen the abdominal muscles, you won’t see a six-pack until after losing weight. Instead of exclusively doing core-strengthning exercises, add vigorous aerobic exercise to your routine. This can come in the form of jogging, dance classes, tennis, hiking, swimming, etc.
“To achieve clinically meaningful weight loss — at least 5% of your starting body weight – with exercise alone, you would need to aim for at least 225 minutes [3.75 hours] and sometimes up to 420 minutes [7 hours] of weekly exercise,” Ross says. “The total amount of exercise and the intensity, more than the mode of exercise, seem to be the drivers of weight loss.”
Eat well
According to Ross, it’s impractical to depend on exercise alone to lose weigh. Unfortunately, there are no belly fat burning potions made from cayenne pepper, apple cider vinegar, turmeric, baking soda, or other trendy ingredients. Healthy and sustainable weight loss comes from a healthy diet. But here’s some great news: when people begin to lose weight, it tends to show on their bellies first.
And unlike what advertisements say, there’s no perfect, one-size-fits-all diet. Everyone requires a slightly different method, but overall, it should involve an energy deficit (eating and drinking fewer calories than you burn) and adjustments to keep the weight off long-term. Doctors and dieticians can help people do this safely based on their individual bodies and lifestyles. Two common tips are staying properly hydrated and eating foods rich in fiber.
Sleep well
Skipping sleep to exercise may have the opposite intended effect. “Not getting the appropriate amount of sleep, which is 7 to 8 hours a night, is associated with greater visceral fat mass,” says Sherrie Khadanga, MD, a cardiologist and assistant professor of medicine at the University of Vermont Medical Center in South Burlington. “If you lack sufficient sleep, you have a much higher risk of having visceral abdominal fat, compared to those who have normal sleep patterns.”
Manage stress
Everyone experiences stress but people with healthy outlets and coping mechanisms may have less body fat. Stress releases a hormone called cortisol, which is necessary when approaching nerve-wracking situations. But chronic unchecked stress leads to excess levels of cortisol that can lead to increased appetite, cravings for unhealthy food, and thereby, weight gain. So regularly do stress-reducing activities such as spending time with loved ones, exercising, walking in nature, and doing enjoyable hobbies. Seek help from a therapist or doctor if the stress is unmanageable or continues for a long period of time.
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