Struggling with belly fat? 'One of the most effective ways' to target your spare tyre goes beyond dieting

"It is hormonally active, closely linked to insulin resistance, inflammation and stress hormones and far more responsive to metabolic and lifestyle signals than simple calorie intake."

This means the old advice of simply eating less and moving more will not necessarily shift that stubborn midsection, calling for a more targeted approach.

Best workouts for belly fat

When it comes to exercise, resistance training stands out as one of the most powerful tools for tackling visceral fat specifically.

Alison explained: "Strength training is one of the most effective ways to reduce visceral fat because it improves insulin sensitivity and helps preserve and build lean muscle, which supports metabolic rate."

And you do not have to become a regular at the gym or lift heavy weights, as bodyweight exercises, dumbbells, resistance bands or machine-based workouts will do the job.

Consistency is important; however. Aim for at least three weekly workouts to get the ball rolling. Then, make these gradually harder over time to ensure physical progress.

Even something as simple as adding a few extra repetitions can make a real difference to your results, Alison explained.

Hormonal health

While exercise is a pivotal starting point in any fitness journey, working out alone won't crack the code if your hormones are working against you.

Chronically high cortisol levels, triggered by ongoing stress, poor sleep, too much caffeine, or even overtraining, push your body to store fat specifically around your midsection.

"When cortisol remains high, the body preferentially stores energy as visceral fat," Alison explained. "Stress reduction strategies such as improving sleep routines, moderating exercise intensity, spending time outdoors and reducing stimulant dependence are essential for belly fat reduction."

Many people manage to lose weight overall, yet still can't shift their belly fat because traditional dieting approaches tend to ignore this hormonal driver entirely, focusing purely on calories rather than what's happening inside your body.

Diet hacks

Protein should take centre stage at every meal, helping to keep blood sugar steady, curb cravings and protect your muscle mass while you are losing fat.

Alison noted: "Research consistently shows that diets with adequate protein lead to greater reductions in abdominal fat compared to low-calorie or low-fat approaches."

Alcohol is another major culprit that disrupts how your body burns fat, worsens insulin resistance and raises cortisol levels. It also sends calories straight to the belly, even if the rest of your diet is spot on.

Cutting back on booze often produces visible changes to waist size within weeks, sometimes without any other adjustments needed.

Fibre-rich foods like vegetables, beans and lentils also help by steadying blood sugar and keeping you fuller for longer.

When can you expect results?

The timeline may be more encouraging than you might think.

"Most people can see measurable changes in waist circumference in four to eight weeks when they combine: Strength training two to three times per week," Alison explained.

"Brisk walking or moderate cardio most days. Post-meal walking at least once daily. Sleep and stress support every day."

Even just 10 minutes of brisk walking after lunch or dinner helps reduce blood sugar spikes and insulin demand, directly supporting belly fat loss.

It's worth noting, however, that your waist measurement and how your clothes fit will likely improve before the scales budge much, because visceral fat responds quickly once insulin and cortisol are better regulated.