Can You Really “Blast” Belly Fat?

Can You Really “Blast” Belly Fat?

One of the most persistent fitness myths is that you can “target” belly fat with certain exercises. Let’s clear this up—you can’t spot reduce fat. Your body decides where to lose fat, not you. However, you can lose belly fat by focusing on overall fat loss, and it’s worth doing since belly fat, or visceral fat, can pose serious health risks.

Why is Belly Fat Dangerous?

Visceral fat sits deeper in the body, around organs like your heart and liver, unlike subcutaneous fat, which is just under the skin. Visceral fat is highly inflammatory, increasing your risk for heart disease, liver disease, and even dementia.

How Can You Tell if You Have Too Much Belly Fat?

A simple waist-to-hip ratio test with a tape measure can help. For men, a ratio of 1 or more suggests higher health risks. Devices like InBody scanners can also offer a more detailed look at fat levels.

The Best Ways to Lose Belly Fat

You can’t specifically target belly fat, but you can optimise your diet, exercise, and lifestyle to chip away at it.

• Strength Training & HIIT: Resistance training builds muscle, which helps burn more calories at rest. High-Intensity Interval Training (HIIT) has been shown to be particularly effective at reducing visceral fat.
• Protein & Hydration: A high-protein diet preserves muscle while helping you lose fat. Stay hydrated to keep your metabolism and energy levels up.
• Sleep: Lack of sleep can lead to more visceral fat. Aim for 7-8 hours to support your fat-loss goals.

So, while belly fat won’t disappear overnight, a balanced approach combining strength training, a good diet, and proper sleep can make a big difference.