How to Lose Belly Fat: What Actually Works
Six ways to safely reduce belly fat over time
Six ways to safely reduce belly fat over time
Key Takeaways:
- You can’t target belly fat alone.
- Visceral fat is more harmful than subcutaneous fat.
- A balanced diet + 150 minutes of activity + strength training supports fat loss.
- Supplements aren’t proven long-term; GLP-1s may help with medical guidance.
As warmer weather approaches, ads promising to “melt belly fat” and get your body “beach ready” seem to pop up everywhere. But if you’ve ever tried to lose belly fat, you already know the truth: It’s not that simple.
“There’s no quick fix or magic supplement that can target fat in just one area of the body,” says Samantha Harris, MD, an endocrinologist at Scripps Clinic Del Mar, who specializes in weight management and diabetes care.
For many people, extra weight around the abdomen is part of an overall pattern of weight gain.
“If somebody has central weight gain, they usually tend to have more weight on their bodies overall,” Dr. Harris says. “If that’s the case, then the same approach that you would use for general weight loss can help.”
That often includes building healthier eating habits, increasing physical activity and making sustainable lifestyle changes over time. In some cases, medical treatment may also be an option when appropriate and closely monitored by a health care provider.
Why belly fat is often stubborn
Belly fat can be especially difficult to lose because it isn’t shaped by just one factor.
“Belly fat is influenced by genetics, hormones, metabolism and overall health,” Dr. Harris says. “Life stages, like menopause, and medical conditions, like diabetes, can also cause fat to accumulate around the midsection.”
Understanding these influences can help explain why belly fat may feel more stubborn — and why long-term, whole-body strategies tend to work best.
Subcutaneous vs visceral fat: what’s the difference?
There are two main types of body fat that add to belly weight: subcutaneous fat and visceral fat. Both can change how the belly looks, but they affect health in different ways.
Subcutaneous fat sits just under the skin. It’s the fat you can see or pinch and it mostly affects appearance and comfort. This type of fat tends to decrease slowly and responds best to long-term lifestyle changes, such as regular physical activity and strength training.
Visceral fat on the other hand is stored deep inside the abdomen, surrounding vital organs. It plays a much larger role in metabolic health and disease risk. Visceral fat often responds more quickly to changes in diet, blood sugar control and overall calories balance.
Six tips to reduce belly fat
Reducing belly fat is not a quick fix. The best ways focus on overall health and lasting habits. Here are six tips that can help:
1. Eat balanced meals, not belly-fat diets
Though the internet may tell you differently, there’s no specific diet that targets belly fat alone. But eating balanced and nutritious meals can help reduce overall body fat, including fat stored in the abdomen.
Cutting back on some foods can also be helpful.
“The combination of both fat and sugar intake can really be problematic,” says Dr. Harris. “Focusing on whole, minimally processed or unprocessed foods with limited added sugars, and adding more produce, can be very effective.”
Carbohydrates don’t need to be avoided completely. Choosing healthier carbs, like whole grains and beans, and watching portion sizes can support weight loss and overall health.
“Carbs should be eaten in moderation and, for some, considered mostly as a garnish or dessert,” Dr. Harris says.
2. Move more and include strength training
Exercise won’t burn belly fat in one specific area but regular physical activity plays a significant role in weight loss and keeping it off.
Health guidelines recommend at least 150 minutes of moderate aerobic activity each week. Strength training at least two days a week is also important. Building muscle helps your body burn more calories and protects against muscle loss as you lose weight.
More intense workouts, like high-intensity interval training, can help reduce belly fat for some people. These workouts should be safe and suitable for your health.
“Maintaining muscle mass is important as we age,” says Dr. Harris. “More muscle supports metabolic health and makes it easier to maintain weight loss over time.”
3. Be cautious with “belly fat burner” supplements
Be wary of supplements purporting to be belly fat burners, cautions Dr. Harris. Over-the-counter “fat burners” are regulated differently than prescription medications and do not require FDA approval before being sold.
Many contain stimulants, such as caffeine or green tea extract, along with unnecessary ingredients or in some cases undisclosed substances. They may also cause side effects that consumers are not aware of. Also, there is limited evidence showing these products lead to safe, long-term weight loss.
“We may think it’s safer because it’s a supplement and not a prescription, but that is not always the case,” Dr. Harris says.
4. Understand when medical or surgical options may help
For some people, healthy eating and regular physical activity may be enough to achieve their weight or body composition goals. In those cases, medically supervised treatment — and for some, surgical options — may be considered based on overall health.
Cosmetic procedures, such as liposuction and tummy tucks, can help reduce visible fat. They often work best for people who are close to their goal weight but have stubborn belly fat. However, these procedures do not remove visceral fat or improve metabolic health. They are not meant for weight loss.
If the bulge in your midsection is caused by diastasis recti — the separation of abdominal muscles — from pregnancy or an abdominal hernia, surgery can also help.
5. Use weight-loss medications as part of long-term plan
Prescription medications known as GLP-1 receptor agonists can help some people lose weight, especially those living with obesity or type 2 diabetes.
These medications work by:
- Reducing appetite
- Helping people feel full longer
- Improving blood sugar control
When prescribed and monitored by a physician, GLP-1 medications can lead to meaningful weight loss, including reductions in visceral belly fat. They are often used when lifestyle changes alone haven’t been enough.
However, these medications aren’t right for everyone and can cause side effects. They should always be part of a larger, long-term weight management plan.
“Any tool used for weight loss — whether it’s medication, a nutrition plan or an exercise program — has to be part of a sustainable, long-term approach,” says Dr. Harris. “If those changes stop, weight often comes back.”
That’s why long-term success depends on building habits that can be maintained over time, regardless of whether medication is part of the plan.
6. Make sustainability the goal, not speed
There is no fast way to lose belly fat and keep it off. Lasting weight loss comes from consistency, patience and habits you can maintain over time.
“If the approach someone uses to lose weight, whether it’s a nutrition plan, an exercise routine or medication, isn’t sustainable, the weight often returns,” Dr. Harris says.
The goal is not perfection or quick results. It is about making progress that you can build on. Small, steady changes will support your health and help you feel better in the long run.
Watch the video on losing belly fat
Watch the San Diego Health video on the causes of belly fat and ways to lose it, featuring Dr. Harris.