Getting Rid of Stomach Fat

Stomach fat is the number one thing clients ask us about. There’s no magic exercise that burns fat from your belly alone, but these 6 tips will get you heading in the right direction. 💪

1. Lift Weights

Let’s clear this up once and for all: lifting weights will NOT make you bulky. I repeat, WILL NOT. 😂 Strength training is one of the best tools for fat loss, because the more muscle you work, the more energy your body uses to repair it after your session.

Full-body weights sessions are a great place to start. Aim for 2 weights sessions a week plus 1–2 HIIT sessions. If you’re a new mum or getting back into fitness, start with bodyweight workouts and build up from there.

2. Keep It Simple

SForget fad diets and quick fixes. They don’t exist and they don’t work. Stick to consistent training and simple, fresh, nutritious food. An 80/20 approach works well for most people: eat well most of the time and relax a little the rest.

To lose fat, you need a calorie deficit, which means burning more calories than you eat. Tracking can help if you have a specific health goal, but it isn’t for everyone. If counting every bite makes you stressed or obsessive, keep it simple instead and let good food do the work.

3. Sleep

Sleep is one of the most underrated fat-loss tools there is. When you’re short on it, the hormones that control hunger get thrown off, and you’ll find yourself craving sugar and refined carbs, which won’t help your goals.

That’s why it can be so hard for new, sleep-deprived parents to lose weight, even when they’re doing everything right. There’s no magic fix, but try to go to bed a bit earlier, put your phone down late at night, nap when you can and keep your stress down so the sleep you do get is better quality.

4. Reduce Stress

High stress can make fat loss harder. When you’re stressed, whether from work, kids, overtraining or relationships, your body releases cortisol, which is linked to storing fat around the middle. Your body can’t tell the difference between a work deadline and real danger, so it reacts the same way.

We can’t take the stress out of London life, but we can learn to bring it down.

Some Ways to Reduce Stress

• Meditation, reading or relaxing music

• A bath or a walk in the fresh air

• Time outdoors in daylight

• Time with pets

• Calling a friend, or going for a walk with one

• Cutting back on coffee and caffeine

• Stepping back from toxic relationships

• No screens for 2 hours before bed

• Taking time to do absolutely nothing

• Adding low-impact, calming exercise twice a week, so your HIIT and weights sessions have more effect
  

5. Swap in Green Tea

Green tea and matcha are a great swap for sugary drinks and can help keep cravings in check. Just don’t expect them to melt fat on their own! They do contain caffeine, so take it easy if you’re sensitive, and never use any tea or drink to replace a meal.

6. Don’t Starve Yourself

The worst thing you can do is starve yourself or keep skipping meals. It won’t work long term: you’ll lose muscle rather than fat, feel awful and put your health at risk. Eat well, stay active, be patient and the results will come.

If you’re struggling with your relationship with food, please speak to your GP, and you can always talk to us.

If you’d like help shifting stubborn belly fat, our team can train you in the gym, in your local park or in your own home, at a time that suits you. Get in touch and let’s get started.

Best,

Nick and the team