Can You Really Target Belly Fat Loss?

Regardless of the validity, it is no secret that socially we tend to associate a toned, defined abdomen as a marker of good general health and well-being. Having visible abs is at the top of many people’s list when they think about getting in shape, and there are no shortage of sources promising results with a secret superfood, supplement stack, or the classic “buy my 6-week program” line. With all of the information out there, it can be frustrating and confusing, particularly when one source contradicts another. This will be an attempt to remove bias from the conversation and deliver the facts, or at least, the evidence thus far exploring this topic.

What is fat?

First thing’s first. Fat is essential. From hormone and temperature regulation, sexual function, to holding our cells together, fat plays a colossal role in many of our bodies vital functions. While race, gender, and age add additional nuance, generally a healthy body fat percentage can range from 12%-25% for men, and 20%-32% for women (Gallagher et al., 2000). That said, one can still be considered “healthy,” below or above these ranges, particularly when observing other metrics (muscle mass, cholesterol, blood pressure, etc). Considering its role as an incredibly efficient energy storage system (just one pound of fat can store roughly 3,500 calories), it should come as no surprise that fat is also our body's preferred tool for energy expenditure (Hall, 2008). Even though sugar (a conversation for another day) plays an unfillable role with energy metabolism, fat is the constant, reliable fuel source keeping us going (more on that at the bottom).

There are two types of fat tissues (otherwise known as adipose tissues) to concern yourself with - subcutaneous, and visceral (Ibrahim, 2010). Subcutaneous fatty tissue refers to the fat on the surface level, just beneath the skin. This type of fat is distributed throughout the body, and where an individual carries more or less of it (hips, abdomen, face, arms, etc) is primarily determined by their sex, genetics, and hormones (Palmer & Clegg, 2015). For example, the dramatic hormonal changes associated with pregnancy can notably change the distribution of fat carried around the abdomen or hips long after birth (Nelson et al., 2008). Visceral fat, as the name suggests, calls your visceral organs home, and is associated with greater risk of cardiovascular disease, diabetes, liver disease, and so forth. As the body nears its “limit,” of subcutaneous fat stores, it will begin to accumulate around the vital organs, eventually disrupting liver and heart function. Other influences on increased visceral fat include substance use in excess (alcohol or tobacco use), poor stress management, sleep deprivation, and lack of exercise. While fat is an essential piece of being a human, most long-term positive health outcomes are associated with less visceral fat (Shuster et al., 2012). For most, less than two pounds of visceral fat is desirable, and those with less than one pound would place them in the “low risk” category.

If you are interested in learning about your own distribution of body fat, seek out a DEXA (a low dose x-ray) machine near you. They are typically available at medical facilities and research/performance labs (such as the Boise State University Human Performance Lab).

Can we target belly fat specifically?

Now, this may be bad news for some, because the evidence is clear that there is no way to spot reduce fat in a given area; meaning, we cannot target subcutaneous fat loss specific to the belly, the arms, or any other desired location (Ramírez-Campillo et al., 2013). There is an argument that building muscle in the arms for example, will help create a more defined look, in which case resistance training targeting the deltoid, bicep, and tricep may indirectly contribute to the desired aesthetic. It is also worth mentioning that additional muscle growth will only improve bone density (which will reduce chances of bone fracture) and prevent sarcopenia (muscle wasting due to age, malnutrition, etc) (Jiang & Villareal, 2025). That said, this approach will not adjust the level of fat distributed to the arm.

The same can be said for the abdomen. While there are a number of reasons to perform planks, crunches, and countless other ab exercises for improved health, there is no secret exercise or program to get the abs of your dreams (rather, to show the abs of your dreams). The only way to lose belly fat is to lose total body fat, unless visceral fat specifically is lost due to adjusting previously mentioned lifestyle behaviors.

So how do we lose total body fat?

Will a specific superfood, supplement, or apple cider vinegar do the trick? Is it simply the difference between low intensity and high intensity cardio? Alas, no. From one controlled trial to another, the biggest player in whether or not an individual will gain or lose weight ultimately comes down to the amount of energy they consume versus the amount of energy they expend (Hall & Guo, 2017). Someone expending 2500 calories per day while consistently eating 2,000 calories per day will lose weight; full stop. It is important to recognize that just because there is a simple answer to fat loss does not mean it is easy to execute. Some people will find it easy to sustain visible abs without affecting their quality of life, while others will find it unbearable. Hunger regulation, food availability, access to quality nutrition education, disability, socioeconomic status, and hormone dysregulation (such as from menopause or pregnancy) all tilt the scales to affect eating habits and daily activity, making the equation much harder to balance (Schwartz et al., 2017).

This does not mean you should punish yourself with exercise, nor should you starve yourself to achieve your goals. The real difference maker is developing reasonable lifestyle changes that can remain consistent. Fat is not lost (or gained) in a week of restriction (or a weekend of excess). Body fat comes down to our regulation of energy over the course of weeks, to months, to even years (Hall & Guo, 2017). There is also no notable difference in the effect of low-intensity “fat burning,” cardio vs high-intensity cardio when matched for calories expended (Hall & Guo, 2017), meaning the right way to increase daily energy expenditure depends on the individual and finding the least barriers to entry.

This is where the strengths of employing a dietician and/or a personal trainer really shine, as there is no “one size fits all,” approach to fat loss. These professionals can help create lifestyle changes that really stick, catering to an individual's interests, time management, availability, financial burden, etc.

How should we reframe our view of health?

We must consider what it means to be “healthy.” If we compare a 53 year old woman with a flourishing social life, normal blood pressure and blood cholesterol, above average muscle mass and bone density, and 32% body fat (no visible abs) with a 53 year old woman with a strict eating plan, low blood pressure, below average muscle mass and bone density, and 19% body fat (visible abs), who do we consider healthy?

Ultimately, it comes down to you and your desired outcomes, and how much you are willing to sacrifice for those outcomes. A good rule of thumb would be to consider any negative outcomes on other markers of well-being while pursuing “aesthetic excellence.” For example, if the pursuit of visible abs keeps someone from spending time socially or with loved ones, one should consider adjusting their approach. If calorie restriction is negatively impacting someone's focus, sleep, or libido, is it really worth pursuing? This is not said to discourage the pursuit, it only strengthens the notion to seek out professionals to help navigate such a challenging path safely and effectively.

When we lose fat, where does it go?

If you are like me, you may have been curious as to what actually happens to fat when we lose it? As attractive as it sounds, sweat is not, in fact, fat burning off your body. Believe it or not, we actually breathe it out (Meerman & Brown, 2014). When we use fatty acids for metabolism, using the resulting energy (in the form of ATP) creates a bi-product of hydrogen and carbon dioxide. This carbon dioxide is transported through the blood by hemoglobin (the protein that transports oxygen throughout the body) to the lungs, where we release it by exhaling (Meerman & Brown, 2014). This may add some context as to why fat is gained and lost on a slower timeline, highlighting how someone can’t simply gain or lose 10 lbs of fat from eating a family sized pizza, or starving themselves over the weekend. Once again, we highlight that consistency and sustainability are key components to a successful fat loss journey.