6 ways to reduce abdominal fat

Abdominal fat is not only linked to health concerns; for many people it is also an aesthetic worry. While there is no instant fix to shrink the waistline, building healthier habits into your routine can support this goal over time.

The first point is not to assume that doing countless sets of sit-ups will be enough to reduce belly fat. According to Amanda Aguiar, a Physical Education professional and physiotherapist, abdominal exercises mainly serve to strengthen and firm the muscles in the area, but they do not trigger fat loss in a specific spot.

To reduce abdominal fat, she says the most effective approach is to pair aerobic exercise with a balanced diet, encouraging overall body-fat reduction. “No one can lose excess fat in the abdominal region if they don’t lose weight across the whole body. There isn’t a specific exercise that ‘slims’ only this area; instead, it’s the combination of an ideal diet with physical exercise,” she states.

Below are 6 actions to eliminate abdominal fat!

1. Do aerobic activities

Exercising aerobically on a regular basis is one of the strongest allies for weight loss and lowering overall body fat, including around the abdomen. The best option is to choose an activity you genuinely enjoy, as this makes it easier to stay consistent.

Walking, running, dancing, cycling, swimming and martial arts are some examples that increase calorie expenditure. “It’s worth prioritising aerobic exercises that place greater emphasis on burning body fat as a whole, because they speed up metabolic pathways more quickly,” adds Amanda Aguiar.

2. Maintain a healthy diet

As noted above, the most effective strategy for reducing abdominal fat is combining regular aerobic exercise with a balanced diet. When indicated and monitored by a professional, creating a calorie deficit - when the body uses more calories than it takes in - can support weight loss and help lower body fat in a healthy, sustainable way.

“Our body is a perfect machine programmed to survive. In this way, everything we eat that the body won’t use is stored as fat, our energy reserve. What matters is knowing the right and appropriate amount for your needs, so you don’t have an excess or a deficiency,” explains nutritionist Kelly Balieiro.

3. Avoid foods high in sugar

Some foods are very calorie-dense and, if eaten in large quantities, are more likely to be stored in adipose tissue. “Concentrated sweets, fried foods, meats with visible fat, double cream and whipped cream are some examples of foods that should be avoided,” lists Kelly Balieiro.

The nutritionist adds that eating in smaller portions throughout the day, every 3 hours, making healthy choices, and avoiding foods high in sugar and fat and with lots of sodium are steps that make weight loss easier.

“We know that when foods are not well digested, once they reach the large intestine they are fermented by our bacteria. In some cases, due to excessive intake of foods high in sodium, such as processed foods and table salt, fluid retention occurs in our body and can increase the feeling of bloating,” she adds.

4. Do not drink liquids during meals

Another common guideline for healthier eating is to avoid drinking liquids with meals. Kelly Balieiro says there are two reasons behind this recommendation. “The first is that too much liquid together with food interferes with the action of gastric juice in the process of digesting food. The second reason is that our stomach is a muscle and, the greater the amount of liquids/food inside it, the larger it becomes and the more food the individual will need to feel satisfied,” she explains.

5. Outsmart stress

Chronic stress can raise cortisol, a hormone produced by the adrenal glands. When levels stay high for long periods, it can directly affect metabolism, encouraging fat storage, particularly in the abdominal area.

This happens because, in a constant state of alert, the body starts storing energy as a form of protection, even when there is no real threat. In addition, stress can trigger compensatory behaviours, further increasing weight gain.

6. Consult a professional

In general, a suitable diet - and one that will therefore help with weight reduction - is one that balances macros (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals). However, it is important to remember that, despite general guidance on a balanced diet, the ideal menu depends on each person’s individual characteristics. For that reason, it is essential to consult a nutritionist before making changes to your diet.

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