There’s a lot of information available about body composition and what it “should be” and how you can change it. The unfortunate thing about all that readily available information is that it can be overwhelming to sort through, and not all of it is applicable to you specifically. In this article, I’ll go over some common misconceptions about belly fat and the truth behind them.
Fiction: You can burn fat from specific parts of your body by doing movements that target the area.
Fact: Fat loss can occur with whole body aerobic training and a healthy caloric deficit. In a review of studies on the impact of physical activity and exercise on weight loss and maintenance, it was determined that a combination of aerobic exercise and High Intensity Interval Training (HIIT) is the most effective method to achieve fat loss around the midsection. Resistance training was not found to be nearly as effective at decreasing body fat, especially around the belly (Oppert, et al., 2023, p. 942). Engaging in strength-based movements is very important and should be done 2-3 times/week but those movements alone will not result in fat loss, especially belly fat. You can target certain muscle groups to tone and build strength in a specific area but as with most things, body composition and fitness goals are about balance. Instead of limiting yourself to ab workouts and one kind of cardio to reach a fat loss goal, try whole body movements and a mix of different kinds of heart rate increasing movements. What works for one person isn’t a blanket fix for everyone – just because your gym buddy sees results on the treadmill, doesn’t necessarily mean you will. A crucial part of fat loss is ensuring a healthy caloric deficit and well-rounded diet. Don’t be afraid to meet with a dietitian to start a change in your nutrition to achieve your goals.
Fiction: Cutting out carbs will eliminate my belly fat.
Fact: Carb reduction or elimination can work for specific populations when prescribed by a healthcare professional, but is not by any means a stand-alone solution for fat loss in most people. Carbohydrates are an important fuel source for energy and brain function. You can improve the quality of carbohydrates you ingest by substituting for more nutrient dense foods. Rather than opting for a high sugar or highly processed option, try reaching for whole foods that are high in protein. Low-carb diets are usually prescribed by healthcare professionals for very specific health conditions. A great resource to help sift through all the information available about fat loss and diet, is a dietitian. Meeting with a dietitian can give you an idea of where you’re starting and how to get where you want to be in a safe and healthy way.
Fiction: No one else has belly fat or struggles to get rid of it.
Fact: It is very common to notice extra fat around your belly and sides. No matter what you see on social media or other online sources, no one is instantly eliminating belly fat. It takes time for everyone, and the solution differs from person to person. It’s easy for someone to make it look like their belly fat has just melted away with a quick fix but most of the time, that’s not reality. With consistent physical activity and a balanced diet, you might slowly notice a change in the amount of fat around your mid-section. For others, these lifestyle changes still won’t make a visible difference. Other things like genetics and stress can have a huge impact on body fat and are often much more difficult to change. A diet change for one person might not work as well for another person, who finds their solution in meditation and some time off work. The grass is not always greener on the other side; do your best to avoid comparing to other people, because no one functions the exact same way you do.
Fiction: Having belly fat means I am not healthy.
Fact: Belly fat does not directly correlate to an unhealthy lifestyle; there are a lot of factors that contribute to your body composition. It can be frustrating to feel like you’re eating well and being physically active and still not seeing any changes, but other lifestyle factors, such as stress have a huge impact on the body. More and more research is being done about the impact of stress on body fat. In a 2022 review from the International Journal of Preventative Medicine, the authors delve into various factors impacting the relationship between stress and obesity. Lifestyle and cognitive factors such as sleep, and self-regulation are greatly impacted by stress and obesity. When stress is increased, sleep quality can decrease which can be have a powerful effect on your body composition. Self-regulation can also be affected with increased stress which, for example, lowers your ability to choose a healthier food option, compared to a highly processed one. Stress also changes your regulation of appetite suppressors and stimulators which can change your eating habits. Prolonged periods of stress have been shown to make people resistant to the appetite suppressor, Leptin. In this case, your brain will not listen to the release of this hormone and tell you that you’re hungry when you probably are not. During moments of stress, levels of blood glucose are increased which in turn, increases insulin levels in the blood. Frequently increased cortisol levels (Cortisol is a hormone released when you experience stress), paired with high levels of insulin in the blood, can lead to insulin resistance which can increase belly fat. (Kumar et al., 2022). There are even more lifestyle and hormonal factors that can change your body composition, but these are just a few examples to show you that belly fat does not necessarily equal poor health habits.
In conclusion, there’s no singular reason for fat around your belly, which means there’s no ultimate solution. You and your health are unique and that is valuable. Learning to listen to your body is a skill so be patient with yourself as you develop that, but know that listening to your body is far more important than comparing your health journey with someone else’s. No matter what you look like, your body is good, and it can do amazing things for you.
Oppert, J.-M., Ciangura, C., & Bellicha, A. (2023, May 5). Physical activity and exercise for weight loss and maintenance in people living with obesity – reviews in endocrine and metabolic disorders. SpringerLink. https://link.springer.com/article/10.1007/s11154-023-09805-5
Kumar, R., Rizvi, M. R., & Saraswat, S. (2022, June 24). Obesity and stress: A contingent paralysis. International journal of preventive medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9362746/
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Evelyn Merriman, BKin, RKin, or another Kitchener Kinesiologist at CARESPACE. We are happy to listen and are here to help!
