I've been asked this question hundreds of times over the past 13 years:
"How do I lose this belly fat? What exercises can I do to target it?"
And every time, I have to give the answer nobody wants to hear:
You can't.
You can't target belly fat. You can't spot-reduce fat anywhere on your body. Not your belly. Not your thighs. Not your arms. Not your love handles.
I know that sucks. Trust me, I wish it worked differently. But here's the thing—I'm not here to sell you what feels good. I'm here to tell you what's real.
So let's break down the science, why the fitness industry lies to you about this, and what actually works if you want to lose belly fat.
The Science: Why Spot Reduction Is a Myth
Your body stores fat in fat cells (adipocytes) all over your body. Where you store fat is determined by:
- Genetics – Your DNA decides where your body prefers to store fat
- Hormones – Estrogen, testosterone, cortisol, insulin all play a role
- Sex – Men typically store more fat in the belly; women store more in hips and thighs
When you're in a calorie deficit (eating less than you burn), your body pulls energy from fat stores all over your body. It doesn't just pull from the area you're exercising.
Here's what that means:
Doing 500 crunches won't burn belly fat. It'll strengthen your abs, sure. But the fat on top of those abs? That's coming off based on your genetics and hormones—not because you did crunches.
Research backs this up. Studies have shown that people who do targeted ab exercises don't lose more belly fat than people who just lose weight through diet and general exercise.
Your body decides where fat comes off. You don't.
Why the Fitness Industry Lies to You
If spot reduction doesn't work, why does every fitness influencer, late-night infomercial, and "6-minute abs" program claim it does?
Because the truth doesn't sell.
Nobody wants to hear: "You need to lose overall body fat, and you can't control where it comes off first."
People want to hear: "Do this one weird trick and melt belly fat in 7 days!"
So companies sell you:
- Ab stimulators
- Waist trainers
- "Fat-burning" supplements
- Endless ab workout programs
And people buy them. Because hope sells better than honesty.
But here's the reality: None of that stuff works. And deep down, you already know that. Because if it did, we wouldn't still be asking this question 13 years later.
So How Do You Actually Lose Belly Fat?
Alright, now that we've killed the dream, let me give you the real answer.
You lose belly fat the same way you lose fat anywhere: by losing overall body fat.
That means:
1. Get Into a Calorie Deficit
You need to eat less than your body burns. Period. There's no way around this.
You can do it through:
- Eating less
- Moving more
- Or both (the best option)
Start by tracking your food for one week. See how much you're actually eating. Then cut 300-500 calories per day and stay consistent.
2. Prioritize Protein
Protein keeps you full, preserves muscle, and helps you recover from training.
Aim for 0.8-1g per pound of bodyweight. (If you're struggling with hitting your protein goals, check out my guide on common beginner mistakes.)
If you weigh 180 lbs, that's 144-180g of protein per day.
Most people aren't even close to this number. If you fix nothing else, fix this.
3. Lift Weights
You want to lose fat, not muscle. Lifting weights signals to your body: "Hey, we still need this muscle, don't burn it for energy."
3-4 days per week. Focus on compound movements (squats, deadlifts, bench press, rows). Progressive overload (add weight or reps over time). New to the weight room? Read my post on overcoming weight room intimidation.
This isn't optional. If you want to look good when the fat comes off, you need muscle underneath.
4. Add Cardio (But Don't Overdo It)
Cardio helps create a calorie deficit. Walking, running, biking, swimming—it all works.
But here's the key: cardio alone won't get you lean.
You can't outrun a bad diet. I've seen people run 5 miles a day and still not lose belly fat because they're eating too much.
Use cardio as a tool, not the whole strategy.
5. Be Patient (This Is the Hard Part)
Belly fat is usually the last place fat comes off. Especially for men.
Why? Because evolutionarily, your body stores fat around your organs (visceral fat) as protection. It's stubborn by design.
You might lose fat in your face, arms, and legs first. Then your chest and back. And finally—finally—your belly.
This is normal. It doesn't mean you're doing something wrong. It means your body is doing exactly what it's designed to do.
Stay consistent. Trust the process. The fat will come off. Just not on your timeline.
What About "Lower Abs" or "Love Handles"?
Same answer. You can't target them.
Your lower abs aren't a separate muscle—they're part of your rectus abdominis (your "six-pack" muscle). You can't isolate lower abs any more than you can isolate the bottom half of your bicep.
Love handles are just fat storage on your obliques. The fat comes off when your overall body fat drops. That's it.
Do exercises that strengthen your core? Absolutely. Planks, dead bugs, pallof presses, hanging leg raises—all great.
But don't confuse strengthening your abs with burning the fat on top of them. Those are two different things.
The One Exception: Building Muscle Can Help
Here's the only "trick" that kind of works:
Building muscle in other areas can make your midsection look leaner—even if the fat is still there.
Think about it:
- Build bigger shoulders → your waist looks smaller
- Build bigger lats (back) → creates a V-taper that makes your waist look tighter
- Build stronger glutes and legs → better overall proportion
This is why bodybuilders focus on building their upper body and legs. It creates the illusion of a smaller waist, even if they still carry some fat there.
It's not magic. It's just proportions.
What Actually Happened When I Lost My Belly Fat
I used to carry a lot of fat around my midsection. I did endless crunches, tried every "ab-burning" workout, bought into all the BS.
Nothing worked.
You know what finally worked?
I stopped obsessing over my abs. I focused on:
- Eating in a calorie deficit consistently for 12+ weeks
- Lifting heavy 4x per week
- Hitting my protein target every day
- Walking 8,000-10,000 steps daily
And slowly—very slowly—the belly fat came off. Not because I did anything special. But because I was consistent with the basics.
No shortcuts. No magic exercises. Just discipline over time.
The Bottom Line
You can't target belly fat. I'm sorry. I wish I could tell you otherwise.
But here's what you CAN do:
- Lose overall body fat through a calorie deficit
- Lift weights to preserve muscle
- Eat enough protein
- Stay consistent for months, not weeks
- Trust that the fat will come off—even if it's the last place
Stop chasing the magic pill. Stop doing 1,000 crunches hoping it'll melt the fat. Stop buying products that promise spot reduction.
Do the boring work. Stay consistent. Be patient.
That's the real answer.
And if you need help building a plan that actually works—reach out. That's what I'm here for.
— CJ Critney
Owner, FYTS Fitness | Westlake Village, CA
"The body God gave you is the only one you get. Honor it. Train it. Be patient with it."