Many people blame carbohydrates for their expanding waistlines, but the real culprits behind belly fat are often hiding in plain sight, an expert has warned.
Gaining weight around the middle happens when we consistently consume more calories than we burn and is rarely about cutting out bread or pasta.
According to PT and transformation coach Rachel Solway, a major component people overlook is the small everyday choices that quietly push them over their calorie needs.
"Most people assume they’ve gained belly fat because they’ve eaten too many carbs, but more often than not, that isn’t the case," she told GB News. "Belly fat is gained from consistently eating more calories than your body burns.
"Milky coffees, juices, smoothies, fizzy drinks and cocktails all contain calories, but they don't fill you up.
"So you're taking extra energy without any real sense of satisfaction, which makes it easy to over-consume."
Many people undo the week's progress by over-indulging during the weekend
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"Sauces and dressing, another hidden culprit," Rachel went on. "They're absolutely fine in moderation, but people forget they count, and they add up fast. A healthy salad can double in calories with one heavy-handed pour of oil or dressing."
The weekend effect also requires careful attention because people tend to be more mindful of their food intake from Monday to Friday, taking a more relaxed approach on Sunday and undoing the week's progress.
"Those higher-calorie meals and drinks often push them over their weekly calorie target and undo the deficit they built during the week," said Rachel.
"Most people don't gain belly fat because of one 'bad food', they gain it through consistent over-consumption without real awareness of where their calories are coming from."
Protein
Getting enough protein is one of the most effective strategies for reducing body fat, yet most people consume far too little.
The sweet spot is generally between 1.6 and 2.2 grams per kilogram of body weight each day, Rachel explained.
She continued: "The reason protein matters so much is that it keeps you fuller for longer, helps stabilise blood sugar and reduces the cravings that often lead to overeating.
"It also protects your muscles while you're in a calorie deficit. When you maintain muscle, your metabolism stays higher, meaning you burn more calories throughout the day."
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Exercise
For belly fat loss, Rachel says the winning formula is strength training three times a week, walking every day and adding cardio for health and fitness, rather than punishment.
Too much high-intensity exercise can actually make belly fat worse - and it's far more common than people realise.
When we push ourselves with excessively intense training, our bodies produce more cortisol, the stress hormone.
Extended periods of high cortisol trigger increased cravings and hunger, cause water retention around the middle, disrupt sleep and hamper recovery. All of these factors make losing stomach fat significantly harder.
Liquid calories can sabotage weight loss efforts
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This explains why some people train six days a week, eat carefully and still don't see results.
Their bodies are stressed, underfuelled and struggling to recover.
A more balanced approach with strength training, daily movement, proper rest and good nutrition will flatten your stomach far more effectively than constantly pushing harder.
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