How Long Does It Take to Lose Belly Fat?

Excessive stubborn lose belly fat is a significant issue for most people trying to lose weight.

It may also seem like the body fat that takes the longest to lose and may be the most difficult. Thus, belly fat is frequently referred to be “stubborn.”

While having some fat is healthy (and necessary for critical functions), the visceral fat that collects around our abdomen is highly harmful since it accumulates between muscle linings, organs, and abdominal activities.

How long does it take to burn fat?

To lose 1 pound, you must expend around 3,500 calories. It is because 3,500 calories represent approximately 1 pound of fat. 500 calories must be cut out of your diet daily to lose 1 pound every week. You might lose around 4 pounds at that rate in a month.

You will burn more calories if you become more active. As you exercise, you gain muscle mass. Even if you appear thinner on the outside and feel lighter within, muscle weighs more than fat. Everyone is unique. The amount of exercise needed to burn a calorie depends on numerous factors.

The more calories you burn while doing something, the bigger you are. Males burn more calories because they have higher muscle mass than females of the same size.

Does the gender difference matter?

Although men tend to have more adipose tissue (fat) in their midsection than women, the physiological processes by which men and women lose belly fat (fat loss) are highly comparable.

The idea that one group is less likely to lose fat around the middle is not well supported by research on belly fat loss in males vs. females, especially when both groups follow a training regimen and dietary plan that puts them in a negative energy balance.

Does the age difference matter?

Age-related changes in muscle composition, metabolism, and a more sedentary lifestyle might make fat loss more difficult (working long hours, not sleeping, poor eating habits, etc.).

However, one study indicated that subcutaneous fat levels increased with the degree of obesity, independent of age. Even though there are apparent hormonal changes as you age, most people can still lose weight; it will take more time and work.

It is because bad dietary choices, inactivity, lack of sleep, stress, and a sedentary lifestyle are directly linked to most increases in weight loss. These add up over time and frequently lead to diminished muscle mass and slowed metabolism.

For these reasons, reducing fat and belly fat as you age might be more challenging. However, most of the difficulties are caused partly by things you can control, like your diet, level of physical activity, amount of sleep, and stress management.

How to reduce calorie intake?

How to reduce calorie intake

Calories are measurements of the energy in food. You burn more calories when you exert more power. Fat is a form of fat storage. You can burn fat deposits by consuming fewer calories and exercising more energy.

Here are some calorie-cutting strategies you may use right away:

Switch drinks

  • Opt for water over soda.
  • Instead of coffee enhanced with more cream and sugar, try drinking it black.
  • Drink less sweet drinks.

Skip the high-calorie foods.

  • Steer clear of highly processed foods and fast food.
  • Choose fruit over packaged sweets and baked items.
  • Opt for low-fat dairy products rather than high-fat ones.
  • Choose grilled or broiled dishes over fried ones.
  • Review the calorie information on restaurant menus. The number of calories in a typical restaurant meal may surprise you.
  • Download a free calorie-tracking app.

Reduces portion size

  • Measure the cooking oils you use.
  • Reduce your consumption of salad dressings and oil.
  • Use a smaller bowl or plate.
  • Eat more slowly, and check your hunger 20 minutes after eating.
  • When dining out, bring home half of your meal.
  • Avoid eating in front of the TV because it’s simple to keep nibbling there.

Consider food density

For instance, a cup of grapes contains approximately 100 calories, whereas a cup of raisins contains about 480 calories. Fresh fruits and vegetables are high in fiber and water, which will help you feel satisfied without consuming many calories.

You’ll need a lot of protein to keep your lean muscle mass. A meta-analysis of 20 randomized control trials on diet and weight loss was carried out in 2016 by academics. They found that compared to diets with average protein intake, adults over 50 shed more fat and maintained lean mass on energy-restricted, higher-protein diets.

Consider using these calorie burners in addition to your usual exercise routine:

  • Park further away and take the extra distance.
  • Rather than driving, you should cycle or walk.
  • If possible, take the stairs rather than the escalator or elevator.
  • After meals, go for a walk.
  • If you sit at a desk all day, get up at least once an hour to stretch or take a quick stroll.

Hiking, dancing, and even golfing are just a few enjoyable hobbies that burn calories. For instance, a 125-pound individual can burn 135 calories in 30 minutes of ordinary gardening, while a 185-pound person can burn 200.

You burn more calories when you exercise more. The more likely it is that you will lose your belly fat.

Don’t drink alcohol

Alcohol kills waistlines and makes it easier for the body to accumulate fat. Alcohol intake may be one of your greatest foes while acquiring a flat tummy (outside of simply eating too much and not working out).

According to studies, increasing central (abdominal) adiposity (fat) was positively correlated with both frequency and intensity of drinking in both males and females.

The strongest correlation, stronger than frequency, was found with drinking intensity, which led to the conclusion that binge drinkers had the strongest relationship with increased abdominal fat.

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There is a reasonable probability that the area of your body where you are having the most significant difficulty shedding fat is the belly.

Because of how frustrating this can be, many dieters either give up too soon or start to relax their rules. Think of climbing a mountain; the last piece is often the most hazardous to climb. Losing the last few inches or pounds on a diet is frequently the hardest.

Because it is so much harder to lose weight than in the beginning, most people give up on diets.

You will be able to prepare for the task mentally and be more likely to persevere if you recognize that diet progress is not linear but relatively progressively more complex and harder the further you get into a diet.

Frequently Asked Question (FAQ’s) How Long Does It Take to Lose Belly Fat?

How quickly can I lose belly fat?

According to research, you can start to notice effects and lose your belly fat in as little as two weeks. However, even though the time frame may be brief, losing a few inches from your waistline may need a lot of effort and adherence to the proper food and exercise routine.

Which exercise burns belly fat the fastest?


Crunches are the best exercise for burning belly fat. When it comes to workouts that burn fat, crunches come in first. Begin by resting flat on your back, knees bent, and feet flat on the ground.

Does sleeping on your stomach flatten it?

Because of its weight, your body automatically digs deeper into the mattress when you sleep on your stomach. Due to this, your back may arch, pulling your spine out of its natural posture.

Should I drink more water to lose weight?

According to the studies, consuming 1-2 liters of water daily should be adequate to aid in weight loss.

Can you lose weight by drinking lemon water?

Lemon water can stimulate metabolism, support hydration, encourage satiety, and aid in weight loss. However, when it comes to fat loss, lemon water is no more effective than regular water. Despite this, it is sweet, simple to produce, and a low-calorie substitute for beverages with more calories.

Can eggs help you lose weight?

Eggs are a great technique to help you lose weight and be a source of protein. Due to the superfood’s high amino acid content, your metabolism will be boosted, and more calories will be burned. Eggs make you feel filled longer and have fewer calories than other foods.


Rabia Sehar
Rabia Sehar

Hi! I’m Rabia Sehar, a motivated, passionate and sophisticated writer aspiring to make my dreams come true. Writing about health, wellness, mental health, and lifestyle is something I specialize in and am passionate about. I love traveling, reading, composing, and entertaining. As a health advocate, I am passionate about creating content that educates people on leading a healthy life. Health is the actual wealth so try your best to keep it.