Losing belly fat effectively requires more than just focusing on one area of the body, experts say. According to fitness specialist Steven Dick, achieving a leaner midsection involves reducing body fat overall through a combination of diet, exercise, and healthy lifestyle practices.
Dick, the director and co-founder of The Fitness Group, spoke to GB News about how to target belly fat. “While spot-reducing fat in a specific area is impossible, reducing body fat overall will inevitably lead to a reduction in belly fat,” he explained. He recommended a multifaceted approach, emphasizing strength training, metabolic conditioning, and a balanced diet.
Key Steps to Effective Belly Fat Reduction
Daily Steps: A Game-Changer for Fat Loss
One of the most impactful habits for reducing belly fat is increasing your daily step count, according to Dick. He advises aiming for 8,000 to 12,000 steps per day, which can significantly boost calorie burn. “Non-exercise activities like walking, standing, and climbing stairs all contribute to your daily caloric expenditure,” he said. Incorporating brief walks during the day—such as a lunchtime stroll—can add up and support fat loss goals.
Strength Training: Building Muscle for a Faster Metabolism
Dick also recommends strength training sessions two to four times per week. Resistance exercises help build muscle mass, which in turn boosts your resting metabolic rate, meaning you’ll burn more calories even while at rest. Compound movements such as squats, deadlifts, and push-ups are particularly effective as they target multiple muscle groups, enhancing fat-burning capabilities.
High-Intensity Interval Training (HIIT): Efficient Fat Burn
For those looking for a time-efficient way to burn fat, High-Intensity Interval Training (HIIT) is a powerful tool. “Studies show that HIIT can burn 25 to 30 percent more calories than steady-state cardio in a shorter period,” Dick explained. This method involves alternating short bursts of intense effort, like sprints or kettlebell swings, with brief rest periods. HIIT not only burns fat but also ramps up metabolism.
A High-Protein, Whole-Food Diet
Nutrition plays a crucial role in weight loss. Dick stresses the importance of incorporating high-protein foods to support muscle maintenance and help manage hunger. “Aim for 1.2 to 2.2 grams of protein per kilogram of body weight,” he recommended. Lean proteins such as chicken, fish, and eggs, along with healthy fats (like avocados and nuts) and high-fiber carbohydrates (such as vegetables and quinoa), help stabilize blood sugar levels and prevent overeating.
Managing Stress and Prioritizing Sleep
Lifestyle factors also contribute to weight loss success. Dick advises minimizing stress, as chronic stress increases cortisol levels, which can lead to fat storage, particularly around the belly. He also recommends prioritizing sleep, noting that seven to nine hours of quality rest is essential for regulating metabolism and supporting fat loss efforts.
Takeaway Tips for Success
Dick’s advice on reducing belly fat emphasizes consistency and balance. By combining daily physical activity, strength training, high-protein nutrition, and stress management, individuals can not only reduce belly fat but also improve overall health. Small but significant changes, like adding more steps to your day or swapping processed foods for whole, protein-rich options, can help make a substantial difference in the long term.
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