How to get rid of belly fat

by John Harris Fitness

Losing weight around the belly is something almost everyone wants to do. Sit-ups, crunches and other abdominal exercises are practiced to get rid of the excess belly fat. Unfortunately, these exercises don't really help you reduce your abdominal girth. We'll tell you what really helps to get rid of that pesky fat around the abdominal region.

2 types of belly fat

There are 2 types of belly fat: one is subcutaneous fat and the other is visceral fat. Whereas the subcutaneous abdominal fat is the visible one, which lies above the muscle. This is not dangerous. The visceral abdominal fat, on the other hand, is the fat that lies inside. It coats your organs and increases the volume of your abdomen. Besides looking great, internal belly fat also poses threats! It releases hormones that make you hungry even when you have enough energy reserves. It also promotes inflammation in the body and releases substances that increase blood sugar levels and the risk of type 2 diabetes and heart disease.

Can I lose fat specifically on my belly?

Right off the bat, no, you can't specifically lose fat only on your belly. It's not possible to control where you lose weight. However, there is good news: Belly fat is a "short-term energy store," which means that when your body is low on energy reserves, the first place it goes for energy is the fat cells of your belly. That's why it's generally pretty easy to lose fat in the abdominal region first - unlike the fat on your arms, legs or butt.

Tips against belly fat

1. healthy diet

It's true: "Abs are made in the kitchen!". You can exercise as much as you want - if your diet doesn't fit, you won't lose weight. Sugar is one of the main culprits of belly fat. It ruins your metabolism and increases the risk of obesity, diabetes, etc. It is also advised to avoid white flour. This is obtained from the outermost layer of the grain and contains no vitamins, minerals or messenger substances. You should also eliminate convenience products and fast food from your diet. They contain mainly sugar, white flour, preservatives and bad fats. In summary: cook your own food, avoid sugar and white flour and eat more healthy protein!

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2. get enough sleep!

Lack of sleep slows down your metabolism and increases the risk of obesity. In most cases, if you don't sleep enough, you'll eat more, and gain weight even if your calorie intake stays the same. If you want to avoid hunger attacks, stop fat gain and stimulate both fat burning and metabolism, you should be well-rested. Also, the body produces 70% of its testosterone during sleep.

3. increase your testosterone level

Testosterone supports fat burning. This is true for both men and women. However, you don't need supplements for this. With the help of the right exercises, you can increase your testosterone level naturally and slowly. The best way to do this is through heavy exercises with few repetitions, that would be for example heavy squats, deadlifts and glute bridges. These exercises should be performed at least once a week. 4 sets per exercise with 5 to 8 repetitions maximum. On the one hand, these exercises are strenuous, which makes you burn calories, and on the other hand, you support testosterone production and lose belly fat.

4. negative calorie balance

Keep a negative calorie balance to reduce body fat. To lose weight you must eat less than your body uses. With a negative balance you will lose the kilos, and since belly fat is the easiest source of energy for our body, you will lose weight there quite fast in the beginning. You can achieve this either by eating fewer calories a day or by increasing your energy consumption, i.e. more training and calorie burning. You should not eat more than 500 calories less, otherwise your body will slow down the metabolism.

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