5 Golden Rules To Lose Belly Fat

Our belly is often the first place we gain fat and the last to lose it—due to hormonal changes, poor blood flow, and fat cell types. This also means that weight loss efforts can result in it looking worse before it looks better, as we lose weight from elsewhere around it. But, there is a way forwards:

What to do about it

Cori Lefkowith, of “Redefining Strength” and “Strength At Any Age” fame, advise that we follow the following “5 golden rules”:

1. Mindset: avoid “All or Nothing” thinking; focus on small, sustainable changes and consistent habits.
2. Macros: prioritize protein (40%+ of calories), balance fats and carbs for hormonal health, and avoid extreme calorie deficits (your body will try to save you from starvation by slowing your metabolism to conserve energy, and storing fat).
3. Nutrition quality: focus on whole, nutrient-dense foods for better satiety, gut health, and energy. Get plenty of fiber and water; your body still needs those too.
4. Muscle building: strength training preserves muscle, boosts metabolism, and improves body composition—don’t ditch your strength training for cardio; it won’t help and that swap would hinder..
5. Daily walks: 15–20 minutes of walking after dinner aids digestion, and reduces stress (remember: stress invites your body to store extra fat, especially at the belly). It also incidentally burns calories without stressing the body, but honestly, it’s really not very many calories, so that’s not the main reason to do it.

For more on each of these, enjoy:

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Want to learn more?

You might also like to read:

Visceral Belly Fat & How To Lose It ← this is not the same thing as subcutaneous fat; the remedy is partly the same though, and it’s important to do both if you’re carrying excess weight both on your belly and in your viscera, if you want to reduce your overall waist size.

Take care!