People simply cannot pick and choose where their bodies shed fat. Although it is a lovely idea, spot reduction is nothing more than a persistent myth.
What they can do, however, is reduce body fat overall through the right approach to eating and exercise.
Personal trainer Carly Harvey says it all comes down to being in a calorie deficit – burning more than you consume.
"Now, it sounds simple, but this isn't always the case," she told GB News. "There is a much bigger picture than move more, eat less. Looking deeper into habits and lifestyle is the key to getting these results."
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'People often underestimate the power of daily steps'
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Ms Harvey notes regular daily movement beats being mostly inactive with just a handful of gym visits each week.
"People often underestimate the power of daily steps, and aiming for 10k per day is ideal for fat loss," she explained.
Consistency is key, so if you're currently hitting around 5,000 steps daily, Ms Harvey recommends building up gradually to a level you can actually stick with long-term.
She notes that incorporating strength training into your routine is a game-changer for dropping fat.
This type of exercise enhances your body's insulin sensitivity, which directly affects hunger cravings and how your body stores fat.
"Over time, strength training can also reduce baseline stress levels (cortisol), making belly fat easier to lose, while improving metabolism through increased muscle mass," she said.
But quick-fix diets rarely deliver lasting results. Ms Harvey notes that many people see initial progress in a calorie deficit only to regain everything later.
The secret to keeping the weight off is therefore to find the most sustainable methods.
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"Eating to fuel the body with each meal while still remaining in a calorie deficit with a focus on protein (to keep you fuller for longer), fibre, and a small amount of healthy fats helps keep the body nourished and reduces hunger dips and mindless snacking," Ms Harvey advised.
Sleep and stress are additional factors that often get overlooked, but Ms Harvey insists they are crucial for shifting belly fat.
"Lack of sleep and elevated stress levels can significantly impact hunger, food choices, snacking behaviours, and can encourage the body to store fat, particularly around the abdomen," she explained.
A nutrient-rich diet is essential for success
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Getting these under control will genuinely support your efforts to slim down your midsection.
As for when you'll see changes, Ms Harvey offered a realistic timeline: within two to four weeks, bloating reduces, and you will feel lighter.
By six to eight weeks, most people notice visible waist changes, and after twelve weeks, you can expect noticeable fat reduction.
Late nights and erratic schedules can throw off insulin sensitivity, making the whole process harder. That is why a nutrient-rich diet is essential for success.
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