belly fat

Tips for Losing Belly Fat: How to Lose Belly Fat Fast and Naturally

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Fat Loss Quest Author Profile image

Founding Author Phil Hillier with an important message about losing that belly fat.

Struggling with excess abdominal weight? If you are searching for how to lose belly fat fast, you are not alone. Whether you are looking for how to lose belly fat fast or just seeking ways to lose belly fat that actually stick, the journey often feels like an uphill battle. But with correct guidance, you can see the same results I had Over 27 years ago. I’ve teamed up with international fitness expert Mike Geary (author of Truth About Abs) to bring you the Big 2 tips for losing belly fat. Our methods naturally align: I used raw graft and trial-and-error to drop 28lbs and 8″ off my waist; Mike studied the science of body conditioning. Together, we have the blueprint for your positive body image transformation.

How to lose belly fat fast and naturally - obese male with belly fat.

That Oversized Abdomen is More than Just an Inconvenience – It’s a Health Risk

With modern advances in nutrition and sports science, you could be seeing a major improvement in your overall health and wellbeing in addition to having a slim and toned body with days and a great positive body image transformation in just weeks.

Many people try unsustainable or fad diets for quick belly fat reduction only to find the weight returns. To achieve a true positive body image transformation, you must move beyond the gimmicks. Teaming up with international fitness expert Mike Geary, I am pleased to bring you the “Big Two” tips for losing belly fat. These 2 top tips naturally align with my own 27-year blueprint for success. The coincidence on how 2 completely unrelated people on the other side of the pond can come to the same conclusion about losing excess weight speaks volumes on the methods success. So, here are the 2 Big Tips you’ve been waiting for.

Tips for Losing Belly Fat Pt 1... Workouts for Belly Fat Reduction

Exercise is an essential component of belly fat reduction, but not all movement is equal. To burn off excess adipose tissue, you must target multiple muscle groups simultaneously.

The Best Way to Lose Belly Fat? Forget “Ab Exercises”!

The most common mistake is thinking belly fat exercises should be isolation moves like ab crunches or ab rollers. This is false. While these tone the muscle, they do not burn the fat covering them. “Spot-reducing” is a myth.

To lose belly fat effectively, you need a high-intensity, multi-joint approach.

tips for losing belly fat: belly fat is lost most effectively by targeting multiple muscle groups with high-intensity strength training

High Intensity Interval training (hiit) with strength training works multiple muscle groups for fast reduction of excess adipose tissue (body fat).

This metabolic boost works for both men and women who want to reboot their metabolism, lose the excess body fat and get into shape quickly.

Exercises like squats, deadlifts, and lunges use multiple muscle groups for big movements and stimulate the most fat-burning hormones.

  • The Compound Lift Effect: Exercises like squats, deadlifts, and lunges stimulate the most fat burning hormones
  • The Metabolic Edge: These big movements create a massive “afterburn” effect, which is one of the most effective methods of losing belly fat available because it keeps your metabolism elevated for up to 48 hours.
  • Hormonal Reset: This intensity helps break through “catecholamine resistance”—the biological reason belly fat is so stubborn.

Discover the secrets to how to lose belly fat fast for men and women

Tips for Losing Belly Fat Pt 2: The Metabolic Diet & Glow-Up

While exercise reduces the fat, your diet must change first to prevent rebound weight gain. A healthy, balanced low-carb diet does more than just shrink your waist; it reboots your entire system.

Obese adipose tissue is inflamed due to unregulated aromatase. Aromatase converts testosterone into estrogens. Higher estrogens then suppress luteinizing hormone (LH) pulses and reduce testicular testosterone production. This cycle is self perpetuating causing a progressive build up of adipose tissue [Pub Med: Adipose Tissue Dysfunction and Obesity.….]

A healthy, Calorie reduced diet that lowers total and visceral fat has been shown to:

  • re-boot your metabolism,
  • decreases testosterone conversion to estradiol
  • improve the testosterone-estrogen ratio
  • repair damage from inflammation,
  • lower blood pressure
  • improve testosterone levels,
  • reduce aromatase-rich tissue mass and increases testosterone-estrogen ratios
  • improve muscular regeneration
  • improve skin condition (improved skin tone from exercise and through dietary improvements in collagen, elastin and hyaluronic acid…

How a Healthy Diet Improves Skin Condition

Healthy balanced diets do more than reduce belly fat; they increase the supportive nutrients for improved skin condition. By focusing on dietary improvements in Collagen, Elastin, and Hyaluronic Acid, you can achieve a youthful “glow-up” alongside your weight loss.

How a healthy balanced diet reduces belly fat and improves skin tone.

Healthy balanced diets not only reduce belly fat, they increase the volume of supportive nutrients for improved skin condition :

  • Collagen
  • Elastin
  • and Hyaluronic Acid

Collagen, elastin and hyaluronic acid provide healthy, youth-full skin. and are readily available from diets including bone broth, chicken skin, fish (salmon, mackerel), citrus fruits, leafy greens and nutrient rich root vegetables – a healthy, balanced diet.

A Diet Plan to Lose Belly Fat (Without Starving)

While intermittent fasting can accelerate weight loss through reduced inflammation and metabolic reset / resting, you cannot lose weight fast through prolonged starvation. Instead use intermittent fasting (12-15hrs) to enhance metabolic reset while still eating 3-5 nutritious meals a day.

  • Fuel Yor Recovery: Your Body needs macros and micros to repair inflammation and rebuild muscle
  • Avoid the Crash: Fad Diets crash your metabolism and lead to nutritional starvation. Mike and I advocate for foods for faster metabolism: high quality proteins and healthy fats (meat, oily fish, avocados, nuts) that prevent the “leptin surge” and keep you full.

If you want to know how to improve metabolism through diet, the secret lies in balanced, health giving nutrition.

Tips for losing belly fat. A balanced, healthy, low-carb diet introduces the nutrients the body actually needs to fuel the body and lose excess belly fat

Mike Geary and I both advocate for a healthy diet to improve metabolism that includes:

  • Foods for faster metabolism: High-quality proteins and foods that reduce belly fat like healthy fats (avocados, nuts, seeds).
  • Effective diet for metabolism: Eating whole, unprocessed foods prevents the “leptin surge” that causes weight regain.
  • Metabolic Flexibility: By following a structured diet plan to lose belly fat, you teach your body to burn stored fat for fuel rather than just muscle.

Why Belly Fat Matters: Beyond the Mirror

That oversize abdomen is more than an inconvenience – its a health risk.

Visceral fat is linked to cardiovascular risks and systemic inflammation. Lower blood pressure naturally: for every 1kg (2.2lbs) you lose, your blood pressure can decrease by roughly 1-2mmHg

The Testosterone Boost: A 2024 study [PubMed] showed that a 10% weight loss raised testosterone levels in 94% of men studied.

Learning how to lose belly fat naturally isn’t just about a positive body image transformation – it’s about adding years to your life and restoring your masculinity.

A 10lb weight loss (~4.5kg) typically results in a reduction of approximately 5-10mmHg in blood pressure. Research indicates that for every 2.2 pounds (1 kg) lost, blood pressure can decrease by roughly 1–2 mm Hg.

Learning how to lose belly fat naturally isn’t just about a positive body image transformation—it’s about adding years to your life.

🧬 Science Corner: Foods to Speed Up Metabolism

Did you know – certain foods can increase metabolism and actually change your gene expression? Using a raw food diet benefits for metabolism approach (incorporating fresh, living nutrients) reduces inflammation in fat cells, making them more responsive to the exercise you do.

📥 Start Your Transformation Today

Step 1: Get the Baseline

Before you start any meal plans to target belly fat, you need to know your starting numbers. [Download my 2026 Fitness Self-Assessment Checklist] to track your progress.

Weight management for men: Get your baseline assessment to start your weight loss journey

Step 2: Access the Mike Geary Fat Burning Bundle

If you’re ready to lose belly fat for good, I’ve secured a massive discount for my readers on Mike’s most powerfull systems: “The Fat Burning Kitchen” + “The 23 Day Advanced Nutritional Blueprint“.

  • Never Count Calories Again
  • Balance Your Fat-Burning Hormones
  • Boost Metabolism & Fix Digestion
  • Rapidly Melt Stubborn Belly Fat

[GET THE FULL BUNDLE FOR JUST $10 (Save $30!)]

(Normally $40 – Limited Time Offer for 27Yr Blueprint Readers)

Improve Self-Image Through Fitness – The 27 Yr Blueprint

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How a Home-Cooked Diet and All-Out Burnout Training Transformed an Obese Divorcee into a Lifetime of Vitality

Quick Summary – Key Takeaways

  • Improving Self-Image through Fitness is about becoming “fit enough for life“, not chasing aesthetics.
  • A Sustainable home-cooked, lower-carb diet supports long-term metabolic health
  • Consistent Strength Training + Cardio rewires how you see yourself
  • Measurements are “information” not insults
  • Longevity (27 years and counting) beats short-term transformations

Introduction: The Moment the Mirror Changes

At 34 years old, I reached a point I never imagined possible. My ‘loose‘ shirts were bulging at the seams in some vague attempt at covering up the 28lbs of excess body fat. 8″ of belly fat hung over my waistband. I couldn’t even see my toes anymore. Digestion and metabolism were shot to pieces. Energy was low. Confidence was lower.

improve self-image through fitness - obese male with belly fat.

When you can’t see your toes past your belly fat, you know you have a serious problem!

Belly fat is a major health concern for men – especially middle-aged. Elevated risks of heart problems, prostate cancer, cardiovascular health, immunity, T2 diabetes..

The loss of energy and vitality is the first signal you dismiss.

Yet as a teenager, life had been very different. We weren’t wealthy. No trust-fund lifestyle. But we had something far more valuable — a large garden with fourteen fruit trees and a proper vegetable plot. Apples, pears, cherries, cucumbers, tomatoes, cabbage, potatoes, beetroot, carrots, peas, green beans.

Autumn meant climbing trees to pick fruit for eating fresh or storing through winter. Summers meant barbecues on the rear patio — freshly grilled chicken, burgers, sausages, big bowls of green salad, rice salad, potato salad, tomatoes, celery.

I lived an active life: photography, coarse angling, plenty of movement. I ate well, often had seconds or thirds at barbecues, yet stayed lean without thinking about it. Then adulthood happened. College. A year at university. Dropping out. Starting work from the ground up in manual labour. Gradually moving into skilled machining, service engineering, environmental monitoring, factory work, chemical process operations. Long shifts. Fast food. Carb-heavy sarnies and pastries. Nights out with beer and shots.

Marriage followed — along with the routine:

  1. Work 12–16 hours.
  2. Home.
  3. Cook tea.
  4. Watch TV.
  5. Bed.
  6. Repeat.

Pre-packaged convenience meals. High-carb home cooking. Spaghetti Bolognese every week with oversized pasta portions. Hard, stressful work followed by a sedentary private life. After eight years, divorce arrived — and with it the realisation of what I had become.

I had piled on roughly 28 pounds of excess body weight and added eight inches to my waist. My metabolism had plummeted and my metabolic flexibility disappeared under the cover of obesity.

From a lean, active teenager to the worst physical condition of my life. That moment in the mirror became my turning point. Not because I wanted a six-pack – but because I wanted to be alive, capable, and present for my two children (a longevity mindset).

That is what this blueprint is really about – recovering metabolism and increasing metabolic flexibility. Improving self-image through fitness is not just about aesthetics.

It is about becoming Fit enough for LIFE with the bonus of a positive body image transformation.

While many turn to medical weight loss interventions, the reality is that they can take 9 months to even get to surgery. Before surgery, they will expect you to lose weight naturally to prove you have the mental capacity to achieve that (and maintain a healthy diet). With what you are about to learn, this weight loss and improved fitness can be achieved in just a few short weeks (and without the high cost of bariatric surgery).

Achieving a positive body image transformation through healthy eating and fitness naturally supports your future health for years to come (not just a couple of weeks after surgery). It’s not about the six pack – its about the health and confidence that comes from being fit.

The 5 Phases to Improve Self-Image Through Fitness

Phase 1: The Mental Readiness :The True Starting Point

Before diets, workouts, or programmes, there is a decision. I decided I was no longer willing to live in a body that limited me. I also decided to stop outsourcing responsibility.

  • No Slimming World.
  • No Weight Watchers.
  • No magic programmes.

Just honest self-reflection – I examined my habits:

  • Entire packets of biscuits eaten in one sitting with coffee
  • Constant bread, pasta, pies, pastries, cakes
  • Little awareness of portion sizes

Patterns emerged. Instead of feeling ashamed of my body (my 8″ of belly fat and 28lbs excess body fat), I treated it like data. Measurements were no longer insults – they became information. This is exactly why I recommend beginning with a structured self-assessment. Knowing your starting point gives you control. It turns emotion into strategy.

👉 Read: Assessing Your Starting Point to Improve Your Self-Image through Fitness (and Diet)

That assessment walks you through:

  • Cardiovascular health checks
  • Strength benchmarks
  • Flexibility tests
  • Waist measurement for body composition
  • Mental readiness and motivation

This step alone begins to improve self-image — because you move from avoidance to ownership.

Get Your Baseline: Start Your Fitness Self-Assessment Here

Phase 2 to Improve Self-Image through Fitness: The “Natural” Diet Overhaul

Once my mindset shifted, food was next. I didn’t follow a branded diet. I followed common sense.

My Core Changes

  • Sharply reduced carbohydrates
  • Cut back heavily on processed foods
  • Slashed wheat-based products (bread, pasta, pies, pastries, cakes)
  • Increased fresh fruit
  • More fresh meat (including liver)
  • Plenty of vegetables, especially stir-fry friendly ones (carrots, bell peppers, onions, garlic)

Everything was home-cooked.

  • Simple.
  • Unprocessed.
  • Recognisable.

A healthy balanced diet supports all the physiological processes you need to improve overall health and fitness.

Improve self-image through fitness and a healthy diet rich in quality meats, fresh fruit and vegetables.

Healthy Eating Boosts More Than Just Weight Loss

I made the switch to healthier foods…

…My focus changed from carb and inflammatory rich foods to healthier food choices: fresh meat, fish and shellfish, colourful fruit and vegetables (leafy greens, carrots, courgettes / Zucchini, tomatoes, bell peppers, broccoli, cauliflower, cucumber, garlic, onions, mushrooms) and limited intake of healthy carbs (white rice, potatoes, sourdough bread). Nutritional sources that actually provide the essential nutrients my body needs – not what just “fills me up”!

No fitness regime can be truly effective without a healthy diet.

This approach wasn’t trendy in the 1990s. But here’s the key:

I’m still eating this way 27 years later.

My regenerated metabolic flexibility now allows me to eat whenever I need to. If I’m busy – my metabolism re-routes the energy nutrient pathways to source carbs / fats or ketones from fat cells, blood, and liver to ensure full physiological function.

With minor tweaks informed by modern science. That alone proves sustainability. This is not a fad.- it is metabolic housekeeping.

The Medical Standard: Why the Natural Way is Required for Bariatric Success

A Modern Perspective

Interestingly, this style of eating mirrors what is now recommended before medical weight-loss interventions. Which tells us something important:

Natural dietary discipline is the gold standard. Not the last resort.

Don’t get me wrong – sarnies, butties, pies and all the usual fast foods were a major part of my diet. As a tradesman – it is usually all you have time for. Secondly, ‘true’ healthy eating cafes/ restaurants are still not abundant. You still have little choice when “on-the-road”, going out for a meal (fast food chains and restaurants offering carb-rich meals are a major problem).

Bacon Butties are typical meals for quick bites and tradesmen – the route to inflammation, obesity, and health problems further down the road.

27 years later (in 2026)….I still focus on healthy eating options to support cardiovascular, immunity, digestive, mental/neurological, and skeletal health.

Phase 3: The Physical Transformation (The Fitness Routine)

Once nutrition was under control, training became the accelerator. I trained mainly at weekends. 2–3 hour sessions with a training partner. Not casual, not half-hearted but focused. Bear in mind, we did this without the freely available workout videos and scientific evidence that is prevalent across todays internet – we had no real, substantial knowledge of the most effective routines.

Typical Gym Workout Session Structure

Warm Up – Squash (or Raquetball)

Yes, I know, we don’t consider squash as a ‘warm-up exercise’ today (or back then). But, it was a great way to get more exercise in with friendly competition and to get the body flexed up, heart rate going and muscles pumped in readiness for the ‘main event’.

20 – 40 mins competitive squash

The Main Event – Gym for 1 hr

Our gym workout was to build on the squash session and previous weeks workout. From bench presses, shoulder presses, dips, inclined leg presses, inclined stomach crunches (with twists)….

The Strength Training Routine Weights and Reps

  • 10, 20, 40, 60kg for smaller muscles,
  • 80 – 120kg for leg work (minimum of 10 reps each – up to 20 or 30 with short 15-30sec breaks)

Every muscle group worked progressively harder (and faster).

The Strength Training Routine -Inclined Leg Presses

80 to 120 kg. 10-15 reps. 15 sec unloaded rest or rest while supporting weight.

Repeat 3 times.

Image (courtesy of Adobe stock) shows a fit young woman performing a set of (probably) 40kg leg presses.

Then the key element:

All-Out Burnout Sets

We had agreed (just as a bit of “extra fun” we would perform an “All-Out Burnout Set” challenge at the end of the session…..

Max weight for our current ability and max reps – to failure.

Every session built on previous sessions – heavier weights, more reps!

Typical Weights and Exercises in the Burn-Out or (to Failure):

  • 60kg bench presses
  • 120kg inclined leg presses
  • Heavy calf lifts
  • Inclined crunches, dips and core work

Hard. Fast. Relentless.

We then compared notes on performance and our respective physiques.

3) Swimming (30–60 minutes)

Though I learned to swim 10 m at school, personally I’m not really into swimming. That being said, swimming is a great exercise to improve overall body tone. It also improves your breathing control – wether performing breast stroke, front crawl, backstroke or butterfly.

It is also just nice to dive into a cool pool after a hard workout in the gym.

Benefits of Swimming after a workout

  • Full and Even Body Tone
  • Improves Breathing Control
  • Recovery
  • Refreshing Dip after a hard workout
  • Relaxation

.This style of training does something powerful psychologically -you stop seeing yourself as broken. You start seeing yourself as capable.

Every completed set rewrites identity.

Beating Gymtimidation: The Training Partner Protocol

But there is a problem with attending a gym – “Gymtimidation”.

‘Gymtimidation’. Fit bodybuilders in the gym can be intimidating and overwhelming to the newcomers.

Gymtimidation: the anxiety felt when working out in front of others or feeling judged.

I get it. Going to a gym when your overweight can be – intimidating and/or embarrassing. All those people who have been there and worked out showing off their muscles and toned body’s can be intimidating. Todays’ gyms can be busy and very intimidating with many reporting:

  • feeling self conscious about their appearance,
  • working out in front of others,
  • being overwhelmed by the weights area.

Facts: Gymtimidation” affects 50% of newcomers to the gym. 65-83% of new gym members report feeling intimidated. This may be due to self-consciousness, fear of being judged and intimidation by the weights area. Nearly 40% of people avoid the gym because they feel self-conscious about their appearance. 71% state they are concerned about working out in front of others.

Many people struggle with gym anxiety (often called gymtimidation). When you train alone, it’s easy to feel watched, judged or out of place.

So you’re not alone!

But, there are always ways to overcome this scenario and your concerns………

The cure isn’t hiding.

The cure is shifting focus.

Working out with a friend moves your attention from who is watching you…..

to who is challenging you.

Friendly rivalry creates purpose, accountability, and momentum.

Two women performing a supportive partner plank, illustrating a positive body image transformation through fitness.

Doing a Hiit Workout with a friend can go a long way to help you lose weight and improve self-image through fitness. Its the friendly challenge that motivates the effort.

Why this Boosts Self-Image..

When we workout or perform any challenge on our own, we have no-one to challenge us or compete with / against. Friendly competition is a great motivator – you want to win!

And when you win, you build self confidence through achievement (and showing off your physical progress / physique) – your own positive body image transformation.

Working out with a training partner can be rewarding in many ways:

  • Boosts Self Confidence in Your New, Toned Physique
  • Builds accountability to your partner
  • Encourages friendly competition
  • Stimulates Your Efforts to Work Harder and Improve Muscular Tone

And that is why I suggest you workout with a friend (for that friendly rivalry). And you get some friendly socialising in aswell.

Its a Win-Win situation.

Alternatively – Consider a home-workout (modern sports science has evolved – you no longer actually need a big gym to get fit.

When you hit a 60kg bench press or 120kg leg press from doing no exercises, your self-image shifts from “obese” to “capable athlete.”

Phase 4 to Improve Self-Image through Fitness: The 12wk Result and a “New Problem” (a 28-inch Waist)

Twelve weeks. That’s all it took!

(and without all the sports science we have today).

  • All excess fat gone
  • Waist reduced from 34–36 inches to 28 inches
  • Visible six-pack
  • Chiselled muscle

From obese middle-aged married man…

….to lean, fit, healthy divorcee.

The positive body image transformation was complete.

The Unexpected “Problem”

None of my jeans fit anymore!

Only option? Buy more expensive designer jeans that actually accommodated my new lean waist. A non-scale victory that still makes me smile. Improving my self image through diet and fitness (yes, you need a healthy diet to support the transformation).

What’s more. I had a natural weight loss solution I could use and tweak (with new research studies) to maintain my new slim physique and fitness over the last 27 years.

Phase 5: The Confidence Injection

The physical changes were obvious. But the deeper shift was internal. I felt alive again. Confident, Capable, and Purpose-driven.

Fit enough to:

  • Re-engage with physically demanding hobbies
  • Go on wilderness adventures
  • Play properly with my children
  • Say yes to life again
  • Fit enough for those vigorous intimate encounters

This is what it means to improve self-image through fitness. Not chasing validation – building evidence. Building a fitness for life!

‘I felt alive again and ready to take on the world with renewed vigour and self confidence. I even recall a brief moment of brevity after this transformation. Being able to squeeze my new slim body between 2 cars trying to pull out of a side street. There was a 12″ gap between the vehicle. The two young ladies in the second car (I was facing them) grinned as I patted my slim belly – in a “less fat too” moment. We all chuckled and went on with our respective journeys’

This was my 27 year blueprint to improve self-image through fitness with a positive body image and better health. I am now stronger and fitter than many peers half my age!

Improve Self Image through Fitness Conclusion:

Your Adventure Starts with the Baseline. You know your starting point. Climbing a mountain starts with recognition of what you are about to achieve and the preparation to enable you to achieve that result. You know your starting point.

You are where you are in life – Do Not be put off by others…

…. You are on Your Journey to Greater Things….

Your current weight and fitness is your measurable starting point. Your progress begins once you recognise that fact and complete your own fitness self-assessment.

Once you complete this acknowledgment, you can move forward with focus and purpose in mind. Then you can achieve the bigger goals, a better life.

Are you ready to be fit enough for life? Start your assessment today and make that Positive Body Image Transformation a Reality

improve self image through fitness - going form avoidance to ownership of your health. Find your starting point and transform your self image. Start your self assessment here.

What is Belly Fat: In-Depth Guide to What Causes Belly Fat.

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Fat Loss Quest Author Profile image

Hi, Phil here (founding creator and author of Fat Loss Quest.co.uk), author of The 27yr Blueprint after losing 28lbs excess body fat and 8″ Belly Fat, with some usefull insights into what is belly fat and what causes belly fat. If you’re struggling with excess abdominal weight ( as I was after 8yrs of marriage) and want to learn what causes it before learning how to lose belly fat, keep reading and I’ll reveal proven, science backed methods to lose the excess at the end of this guide.

What is Belly Fat?

To fully understand this question, we need to understand the biology behind belly fat and specifically how our bodies create this ever growing mountain of stored energy.

The Role of Adipose Tissue / Adipocytes in Energy Storage

What is belly fat? Belly fat is an excess of fatty adipose tissue (fat cells) around the abdominal area

Belly fat (also known as stomach or abdominal fat) is the excess energy stored within the adipose tissue in your abdominal area. Whilst this excess energy can be stored throughout the body (hips, shoulders, chest, thighs, arms), the abdominal area is typically the first part of the body to store this excess energy.

In this discussion we are solely focusing on belly fat – the excess energy that is stored in our belly or abdominal area. Belly fat is generally the first type of fat we accumulate. In the early stages this “energy” can be lost relatively easily through an increase in exercise / reduction in glucose storage. Left to accumulate, it can become very serious health problem for you….

How to Lose Belly fat. Contextual illustration of belly fat in male

Understanding What is Belly Fat

This 3d conceptualised Illustration reveals the layering of belly fat within the abdomen. Understanding what causes it can lead to the rapid loss of belly fat and improve overall health.

The 2 Types of Belly Fat…

There are two distinct types of belly fat. Subcutaneous fat and Viceral fat. Each having their own issues in regards to your health and how they are removed. The differences in belly fat are largely dependant on lifestyle. Predominantly, poor diet and lack of effective exercise are the primary causes of both visceral and subcutaneous belly fat.

Two Types of Belly Fat : Subcutaneous and Visceral. Subcutaneous Fat is easier to lose with simple dietary improvements. Rapid loss of subcutaneous fat can be achieved in a clean eating weight loss plan that incorporates H.I.I.T (high intensity interval training).

The Visceral Fat (fat that surrounds the organs inside the body cavity) needs a longer, more intense diet and exercise regime.

Image : Adobe/zhenyakot

  1. Visceral Fat. Visceral fat is stored around the internal organs of the body and is potentially the most lethal of the two. Visceral fat can ‘strangle’ the organs and effectively cause multiple organ failure. Deposits around the liver, kidneys and heart can have catastrophic effects on other parts of the body, potentially resulting in death or severe disablement through oxygen starvation to the brain, muscles and other organs. Nutrient supply to the body’s organs are also restricted causing a wealth of health related issues – loss of brain function / disease, loss of muscle tissue leading to a further increase in fat deposits, poor skin condition, poor hair condition, loss of energy and vitality.
  2. Subcutaneous Belly Fat. The second type of belly fat sits just under the skin. In our early years, this was also known as ‘puppy fat’. This is the easiest type of belly fat to remove or burn off. This can be done easily through a healthy low carb diet (low carb diets reduce the volume of useless and dangerous carbohydrates entering the body). Wheat and wheat based products are probably the biggest causes of excess fat deposits and the obesity epidemic – a subject to be discussed in greater detail in another article.

What Causes Belly Fat?

As previously mentioned in “The Role of Adipose Tissue” belly fat is caused (primarily) by the excess accumulation of glucose stored as fat in the adipose tissue. There are numerous causes of belly fat – not just through excess glucose storage including :

  • Poor diet / diet rich in sugary foods and carbohydrates.
  • Cellular Inflammation (the leading cause of weight gain and obesity)
  • Excess Alcohol Consumption
  • Chronic Stress Levels – Elevated levels of Cortisol result in the cycle of fat storage
  • Inactive Lifestyle
  • Lack of Effective Fat Burning Exercise
  • Metabolism Disruption
  • Endocrine System Disruption (Aromatase and Estrogen Build Up)

Now, you may already know or understand some of the reasons but let’s recap on the causes…

Which Foods Cause Belly Fat?

Foods high in carbohydrates (sugar, starches and wheat based carbohydrates) are the primary cause of dietary related belly fat. High dietary sugar content has been shown to reduce the ability of a person to reduce fat and can slow down the metabolic process. Products marked low in fat are usually high in sugar to increase the flavour. Sugar also causes and addiction due to it’s pleasing taste and is another reason why manufacturers use sugar in their products.

Belly Fat and Sugar Intake

Research has also revealed a direct connection between belly fat and high sugar content, particularly through the use of High Fructose sugar. While this research has its merits, it should also be noted that the research focused on sugars only and NOT the overall benefits. Fruits containing high sugar content can also be rich in essential vitamins and minerals which can promote weight loss and more importantly permanent weight loss.

Trans Fats.

Trans fats cause inflammation. Leading scientists and researchers have confirmed that inflammation is the biggest problem behind the worlds obesity epidemic. According to the American Heart Association, replacement of trans fats with  monounsaturated and polyunsaturated fats can decrease the risk of heart diseases, insulin resistance, diabetes and obesity as a whole [2].

Carbohydrates

While performing essential functions in the human body (energy processes and electrolyte production), carbohydrates cause many health problems. Specifically in the type of carbohydrate and volume of consumption.

After each meal, carbohydrates are turned into glucose (a type of sugar). From here there are 3 pathways for the glucose:

  • Consumed immediately as fuel for activity
  • Stored in the liver as Glycogen
  • Converted (with insulin) into fatty acids to be circulated around the body and stored as fat in adipose tissue (the fat cells).

While immediate consumption and normal levels of liver storage are not cause for concern (we can safely store sufficient glycogen in the liver for essential use and use in survival mode). It is the excess that is converted into fats and stored in the fat cells that causes the problems. Within 4-8 hrs, any excess glucose from overeating is stored in the fat cells.

To reduce the fat storage, it is necessary to reduce the excess consumption of unhealthy carbohydrates.

Starch Based Carbohydrates

Potatoes

While there is nutritional evidence supporting the continued consumption of potatoes, there still remain issues with the full nutritional benefit. Potatoes are starchy and contain high amounts of carbohydrates. White potatoes have a higher glycaemic index than sweet potatoes causing a higher sugar spike on energy release within the body. However, white potatoes have a 3x higher satiety value compared to white bread.

Fried potatoes can have 3 x the caloric intake compared with boiled potatoes!

Starchy foods produce acrylamide (a potentially harmful chemical) when a person cooks them at high temperatures for a sustained time. The FDA Trusted Source says that acrylamide is a human health concern and is considered carcinogenic (National Cancer Institute).

Wheat Based Carbohydrates – Bread, Cakes, Pies, Pastries and Pasta,

Wheat Based Carbohydrates such as doughnuts, cakes, bread, pastries, pasties and pasta are all high carb / low nutrient foods with a darker side than the press / medical professionals / food manufacturing and government health officials will tell you (they have a vested interest in the continued production and consumption of these foods).

Wheat also contains “anti-nutrients” which limit the absorption of the healthy nutrients (vitamins and minerals) we actually need in our diet.

Belly Fat and Alcohol Consumption.

Beer is one of the biggest causes of belly fat.
Beer Belly?Beer is one of the biggest causes of belly fat which led to the creation of the phrase “Beer belly”. Beer and Alcohol in any form are created from and contain high levels of sugar (sugar is converted into alcohol through enzymatic reactions through the yeast)

Excess alcohol consumption can also cause an increase in visceral fat, especially around the liver. Excess alcohol consumption can cause cirrhosis of the liver on its own. Adding the excess fat into the equation increases the risks of cirrhosis of the liver and an increase in the risk of cancers, heart diseases, reproductive disorders and many more issues [3].

Lack of Exercise.

Lack of Effective Exercise Encourages Weight Gain.

You are probably aware that we all need to exercise in order to stay fit and healthy. The problem arises in the frequent misconception / poor advice on what constitutes effective and healthy exercise. Now, exercises come into a variety of classes and purposes. Studies have repeatedly shown that high intensity interval training (hiit) is the ONLY effective fat burning exercise / fat loss workout. Cardiovascular exercise has been proven to be counterproductive through numerous studies[4] and can actually increase belly fat through our stress hormone Cortisol.

Belly Fat and Stress.

Now, we all get stressed from time to time. Employment / lack of employment and the stresses incurred through employment in these everchanging and challenging times. Family issues, housing issues and health related issues all contribute to our elevated stress levels. Chronic (or prolonged periods of stress) causes an increase in cortisol levels.

High cortisol levels cause the body to store excess fat in the abdomen for use later. However, ‘later’ rarely comes with the appropriate countermeasures, ie fat burning exercises, reduced stress levels and improved diet. Without these countermeasures put into effect the fat storage cycle continues with a constant increase in belly fat giving rise to elevated and dangerous health issues (cardiovascular disease, cardiac arrest, prostate cancer. [5]

Belly Fat and Obesity

Visceral fat vs subcutaneous belly fat illustration
“Belly fat” can begin as a small layer of subcutaneous fat in the abdomen typically referred to as “puppy fat” in youngsters and teens. Progression leads to more extensive visceral fat which surrounds the organs. As the viceral fat constricts the organs, it can severely reduce their effectiveness causing multiple health risks. Belly fat is associated with many health risks including cardiovascular disease and Type 2 Diabetes.

What is Belly Fat? A Summary

Belly fat is an accumulation of excess fats stored in the abdominal area for use at a later date. If not used up before the next influx of carbohydrates then your body will continue to store the excess glucose form the carbohydrates as belly fat. Stress induced belly fat can be reduced by reducing or eliminating stress within the body (of either mental and/or physical origins).

Now you understand what is belly fat and what causes belly fat, it’s time to learn……

How to Lose Belly Fat

Related Questions:.

How to Lose Belly Fat

Learning how to lose belly fat naturally you can avoid many belly fat related health issues, improve overall health and create a positive body image and potentially a complete body transformation into a lean, mean fat-burning machine that people will want to associate with.

Is Keto Good to Lose Belly Fat and Sustain the Loss?

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what is belly fat

The Keto diet has been proclaimed highly in recent years for it’s ‘claimed’ ability to help us to lose weight – and belly fat. With millions worldwide suffering not only from obesity (which typically includes belly fat), we need to ascertain if keto is good to lose belly fat and sustain the loss. As our overall health is connected to our belly fat (visceral vs subcutaneous) we need to understand if and how the keto diet can actually help us to lose this fat. In this article we discuss the numerous processes involved in burning belly fat and compare those with the alleged benefits of the keto diet in reducing abdominal fat permanently.

Is keto good to lose belly fat and sustain the loss?

“Is Keto Good to Lose Belly Fat and Sustain the Loss?” Belly fat is typically the first place our bodies deposit fat as a reserve energy source for when we need the extra energy after a period of fasting or prolonged stress. Abdominal fat is also the first type of fat we seek to lose so is a very low carb ketogenic diet good to lose the belly fat and sustain the loss?

Before we decide “is keto good to lose belly fat and sustain the loss?”, we need to understand what belly fat is, how it is caused and how the keto diet helps us to lose it.

What Causes Belly Fat?

The abdominal area (or belly) is typically the first place our bodies store excess fat. Excess fat is typically caused through a diet of excess carbs with a low beneficial nutrient intake. Stress, in its many forms, causing an increase in cortisol. Cortisol tells the brain to store more fat and typically stores the fat around the abdomen. By reducing the stresses incurred, cortisol production is reduced permitting the body to consume the stored fat.

the Keto diet helps reduce belly fat by avoiding the high carb intake and cortisol that causes belly fat

Causes and Types of Belly Fat.

Belly fat is caused by an excess of carbohydrates stored as fat. Alternatively, increased stress causes an increase in the hormone Cortisol which tells the brain to store fat – typically in the abdominal area.

Subcutaneous belly fat covers the outside of the abdominal muscles (abs) while Visceral fat lies hidden behind the abdominal muscles

The Ketogenic (Keto) Diet is a superb way to lose stomach fat and sustain the loss.
Here’s why..

Lose Belly Fat with a Low Carbohydrate Intake

Being a low carb / high fat diet with more beneficial dietary influence from healthful foods, the keto diet limits the volume of carbohydrates to what the
body actually needs – not what you want to feed it. This is crucial in understanding how any effective weight loss diet really works. This minimal supply of carbohydrates is purely to provide enough carbohydrates for electrolyte manufacturing and use (electrolytes aid in hydration of the cells) and a small amount of energy from the carbohydrates being converted into glucose for use by the muscles as an immediate fuel source.

What Carbs are Allowed on the Keto Diet?

There are essentially 2 types of carbohydrates we can consume – refined and natural carbohydrates. Refined carbohydrates are essentially processed carbohydrates that are manufactured from raw vegetables.

Refined Carbohydrates and the Keto Diet

Processed Sugars wether they originate from sugar beet or sugar canes are a from of refined carbohydrates. While they can make our food tasty, these sugars are pure carbohydrate with little goodness in them.

Processed sugars (as with natural sugars found in sweet fruits) pose a serious threat to our physiological health. Sugars interfere with our natural physiological processes and cause weight gain aswell as other health problems. Sugar “triggers your liver to store fat and cause fatty liver disease, heart disease and plays havoc with cholesterol levels. Sugar is linked with Alzheimers disease” [1]

Sugars should be reduced/omitted from any diet – not just the keto diet.

Natural Sources of Carbohydrates

Many root vegetables are naturally high in starches (a form of carbohydrate). Potatoes (including sweet potatoes), swede, turnips are naturally high in starch. Being a carbohydrate these vegetables need to be eliminated from the keto diet in order to reduce the high volume of carbohydrates they introduce into our system. By reducing the volume of natural carbohydrates (and starches) we can begin to reduce the excess storage of belly fat.

Natural carbohydrates from potatoes

Carbohydrate / Starch Rich Potatoes.

Potatoes are a staple food item in many cultures yet contain high levels of starch (a form of carbohydrate) which contributes to the excess fat storage and obesity. Starches are found in numerous root vegetables.

While they contain essential vitamins and minerals, the high level of starch causes excess weight gain through fat deposits. This fat storage counteracts the fat burning processes in the ketogenic diet.

Peaches contain high levels of natural sugars - carbohydrates that actively cause us to store fat.

Peaches, Nectarines, Apricots and Other Sweet Fruits

Sweet fruits like peaches, nectarines, apricots, apples, mango, etc are naturally high in beneficial micro-nutrients AND Fructose – a natural sugar. While natural sugars do not cause the sugar spikes refined sugars cause, they still add a large amount of carbohydrate into our system. Sugar also causes numerous other health issues (as mentioned in “Refined Carbohydrates on the Keto Diet”.

Sweetcorn.

Delicious and juicy (esp with a drizzle of butter on) sweetcorn has become a staple of many diets. However, sweetcorn contains starch. Sweetcorn, the main ingredient of high fructose corn syrup (HFCS) has been identified by research scientists as a primary cause of health problems.

Forensic archeologists have also connected the demise of the Aztecs to the introduction of corn into their diet from European explorers. Corn has also been shown to cause tooth decay and increase the risk of osteoporosis and weight gain.

Switching from a carb burning system to a fat burning system allows the body to actually burn off the excess fats. As the abdominal area is the first place the body stores fat, it is typically the first place the body burns fat from.

Lose Belly Fat with Keto’s Fat Burning System

Here we look at the actual mechanism of the keto diet to understand how the keto diet actively helps us to burn belly fat. Firstly take a look at this video by Jesse Chappus of “The Ultimate Health Podcast” as he interviews world re-knowned Dr Steven Gundry on how the keto diet helps us burn belly fat.


The Keto eating regimen reduces the fat saved in the fats cells and turns the body into a fat burning system. During the 1st week the low carb regime reduces water retention in the cells causing an initial weight reduction. By draining the cells of excess water, it allows the skin to firm up to its former, healthier state.

The improved nutritional ratios then encourages the body to release more fats stored in the belly area, thereby causing a cascade effect of fat burning from the previously engorged fats cells.

This then causes fast weight loss (esp belly fat loss) and the dietary conditioning that forms the essence of the weight loss plan retrains you into healthful ingesting behavior which cause long term sustainable weight loss.

Sustain the Weight Loss with Healthy Eating

In order to lose weight naturally using a weight loss diet, you will need to make changes to your diet in favour of beneficial fats, proteins and micronutrients. Carbohydrates, while essential, are required in minimal volume. Excess carbs (as mentioned previously, only serve to provide a fat reserve. A fat reserve that builds as you progress through your excess consumption of carbohydrates. More-so, the typical daily western diet incorporates high amounts of refined carbs. By eliminating these refined carbs and the excess natural carbs, the keto diet will help you sustain the weight loss.

Healthy low-carb, high micronutrient nutrient meals boost long-term weight loss on the keto diet

Sustainable Weight Loss with Healthy, Low Carb Meals

Meals low in carbohydrates are the mainstay of the keto diet. Meat (including bacon) is a good source of fats, proteins, and minerals. Red meat supplies the essential Vitamin B12. Vitamin B12 boosts the function of Folate (folic acid) which helps provide the energy you need for everyday life in addition to maintaining DNA and RNA quality.

The Keto Diet helps you change your nutritional intake to a more effective source of nutrients: fats, proteins, and micronutrients (vitamins and minerals). It is the increase in micronutrients that will boost your body’s natural fat-burning systems. This then teaches you what foods to consume to keep the fat cells down in size resulting in a leaner, healthier body.

Learning how to eat what you need, teaches you the process of long-term healthful eating to hold your weight right down to a healthy size.

Fats And Saturated Fats

Fats and Saturated fat have been shown (through extensive scientific research) to aid in weight reduction via many physiological process. The keto weight loss program encourages the body to use fats as a source of energy. These fats assist to

  • Improve our metabolism
  • Boost lung health and improve the cellular membranes
  • Increase the absorption of vitamins and minerals. Vitamins and minerals increase metabolism and energy release reducing fat storage.
  • Fats have also been shown to increase satiety in your meals reducing the cravings for more, unnecessary foods further boosting your initial weight loss and sustainable weight loss.

Improved Sleep

Sleep and especially “good sleep” is vital to our overall health and fitness. Sleep is our body’s way of “shutting down for maintenance”. During this time our bodies can perform the daily repair and re-invigorate process ready for the next day. Without good sleep our bodies continue to work and can become overstressed resulting in higher levels of cortisol running through our systems causing fat storage amongst other issues.

is keto good to lose belly fat and sustain the loss? Healthy sleep boosts overall wellness with increased energy levels and our fat burning potential.

By engaging in the healthy eating protocol on the keto diet, our bodies can ingest all the essential vitamins and minerals we need including the essential amino acids Tryptophan (used to help create serotonin – a neurotransmitter that regulates appetite sleep and mood) and Hystidine (another neurotransmitter vital for immune system, sexual function and sleep-wake cycles).

In a study of 324 women “a very low-calorie keto diet did lead to better slumber for participants in the study. After 31 days, they reported significant improvements across all measurements of sleep quality, which was generally linked to weight loss and other weight-related factors.” [2]

Another “study on the effects of keto found that adhering to this eating plan helped reduce daytime sleepiness in a group of obese patients. Previous studies have found similar results, along with increases to REM sleep.” [3]

There are many neurological and nutrient pathways within the human body. Many of these pathways are activated when participating in a ketogenic diet – pathways that are known to modulate sleep-wake cycles, circadian rhythms, and sleep stages.[4]

Science shows us that a healthy diet (including the ketogenic diet) can consistently improve our sleep patterns which in turn can improve other aspects of our lives.

Intermittent Fasting on the Keto Diet

Is Keto Good to Lose Belly Fat and Sustain the Loss?

With it’s low carb, high nutrition content, the Keto diet is a great diet to help you lose belly fat. By reducing the excess carbohydrate intake and introducing more beneficial nutrients (vitamins, minerals, anti-oxidants, amino acids and phytonutrients) the keto diet can increase your fat burning potential.

By also introducing intermittent fasting (12-15 hr window between last meal of the day and first meal the following day) to induce ketosis we can elevate our fat burning potential further.

Is keto good to lose the belly fat and sustain the loss?


Hope this helps you understand how the keto diet works and the question “Is Keto good to lose belly fat and sustain the loss?”

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References and Citations

  1. “7 Hidden Side Effects of Sugar” www.hcf.com.au
  2. “Study Shows Keto Diet Can Help You Sleep Better” Sleepfoundation.org
  3. “How the Keto & Paleo Diets Affect Sleep” SleepDoctor.com
  4. “The therapeutic properties of ketogenic diets, slow-wave sleep, and circadian synchrony” Pubmed.ncbi