From diet to exercise: Nutritionist shares winning formula to fight stubborn belly fat

She told GB News: "There is no reliable way to spot reduce belly fat through one exercise or food.

"Crunches can strengthen abdominal muscles, but they do not directly burn fat from the belly."

What actually shifts stubborn abdominal fat is hormonal balance, it transpires.

Bladh says belly fat responds particularly well to approaches that boost insulin sensitivity and bring down chronic cortisol levels, since blood sugar and stress hormones play a major role in where your body stores fat.

The winning formula combines strength training, movement and smart eating habits.

Bladh recommended hitting the weights two to three times each week alongside a brisk daily walk.

"Strength training helps preserve and build muscle, which supports metabolic health and improves insulin sensitivity," she explained.

On the nutrition front, it's all about keeping blood sugar steady, which means including protein at every meal, filling half your plate with fibre-rich vegetables, and cutting back on ultra-processed foods and excess sugar.

Alcohol deserves special attention because it packs in calories without filling you up, encourages snacking, and messes with your sleep.

"Cutting back, even for a few weeks, often leads to a noticeable change in waistline and cravings," Bladh noted.

"Chronically high stress raises cortisol, which encourages fat storage around the middle," she explained.

"Poor sleep worsens insulin resistance and increases hunger hormones, making belly fat harder to shift."

Sleep timing also matters more than most people realise, as late nights and irregular bedtimes throw off your body's internal clock, ramping up appetite and making it tougher to lose weight around your middle.

What's more, deficiencies in magnesium, vitamin D, zinc and iron won't directly cause belly fat, but they can leave you tired, craving sugar and struggling to recover from workouts.

"If someone is doing the basics and not seeing results, checking vitamin D, iron status, and magnesium intake is a sensible next step," Bladh advised.

Anyone hoping for overnight results will need to adjust their expectations, as genuine fat loss around the abdomen typically requires six-12 weeks of sticking with healthy habits.

Fortunately, however, you'll likely notice some positive changes much sooner.

She said: "Most people notice improvements in bloating and waist comfort within two to three weeks when they improve their diet and sleep."

It's worth noting that quick drops on the scales are usually just water leaving your body rather than actual fat loss.

"Sustainable progress comes from steady habits rather than extreme approaches," Bladh added.

So rather than crash diets and punishing workout regimes, stick to consistent, sensible changes over a few months for lasting results.