Many people dream of a flat stomach — whether for a bikini figure, a sense of well-being, or for health reasons . But belly fat is stubborn. While other parts of the body respond more quickly to diet and exercise, belly fat often seems to be " resistant ."
What many people don't know: There are two types of belly fat : subcutaneous fat, directly beneath the skin, and the more dangerous visceral fat , which surrounds the internal organs. The latter is directly linked to diseases such as type 2 diabetes, cardiovascular disease, and metabolic syndrome.
The good news: With the right combination of diet , training and lifestyle, you can lose belly fat effectively and sustainably.
1. Myth: Can you lose weight specifically on your stomach?
The answer is clear : No, spot reduction does not work.
The body decides for itself where to burn fat first – this depends on genetics, hormone levels, and gender. This means: Crunches alone won't give you a flat stomach if your diet and overall body fat percentage aren't right.
But : Through targeted abdominal training, you shape your muscles – and as soon as the fat melts away , your stomach will look more defined.
2. The most important lever: nutrition
The key to fat loss is a calorie deficit — you need to burn more calories than you take in. However, it's not just the quantity but also the quality of your food that matters.
Nutrition tips for a flat stomach:
- Eat protein-rich foods: Protein keeps you full, protects muscles during weight loss, and boosts your metabolism. Ideal: Low-fat curd cheese, chicken, fish, tofu, and eggs.
- Reduce sugar and simple carbohydrates: Sweets , white bread and lemonades promote the storage of fat in the stomach.
- Integrate healthy fats: Avocados, nuts , olive oil – they help with hormone balance and keep you full for a long time.
- Eat fiber: vegetables , oatmeal, legumes – they improve digestion and help with detoxification.
- Eat lightly in the evening: Eating late and heavily inhibits nighttime fat burning.
- Drink water: 2–3 liters daily support fat burning and reduce cravings.
Tip : A food diary helps uncover hidden sources of calories.
3. Training: The best methods for the stomach
a) Whole body training before isolated abdominal exercises
To burn fat, you need exercise — but not just in your stomach! Strength training with a barbell , dumbbells , kettlebells , or bodyweight increases your basal metabolic rate and ensures that your body burns fat even at rest.
Effective exercises:
- Deadlift
- Squats
- rowing
- Pull- ups
- Lunges
These complex movements work large muscle groups – including the core!
b) High Intensity Interval Training (HIIT)
HIIT is the ultimate fat burner. Short, intense bursts of exercise followed by recovery phases ensure maximum calorie burn in a short time – and allow you to continue burning fat even hours after your workout (afterburn effect).
Example HIIT session (20 minutes):
- 30 sec. burpees
- 30 sec. break
- 30 sec. Mountain Climbers
- 30 sec. break
- 30 sec. jumping squats
- 30 sec. break
- Repeat 4 – 5 rounds
c) Targeted core and abdominal training
Once your body fat percentage drops, your abdominal training comes into play. Here are 10 top exercises to strengthen your abdominal muscles:
- Plank (forearm support )
- Russian Twists
- Leg raises
- Bicycle Crunches
- Hanging Knee Raises (e.g. B. on the pull-up bar)
- Dragon Flags
- Plank-to-Push-Up
- Cable crunches
- Ab Roller Rollouts
- Side planks with hip lifts
Important : Pay attention to tension in the torso, clean execution and slow movements.
4. Lifestyle: The underestimated success factors
Sleep: The silent fat burner
Lack of sleep increases the stress hormone cortisol – and this specifically promotes fat deposits in the stomach. Those who consistently sleep poorly will have a hard time losing weight, no matter how much exercise they do.
Goal : 7–9 hours of sleep per night , if possible without interruptions.
Stress management: Less cortisol, less belly fat
Chronic stress also causes cortisol levels to rise – and this acts like a fat magnet in the midsection . Regular breaks, walks , meditation, or yoga help bring the body into balance.
Reduce alcohol
Alcohol provides “ empty calories “ , slows fat burning and promotes cravings – especially for fat and sugar. Particularly dangerous : beer belly and wine-lover belly. Therefore: cut down or take a break!
5. Realistic goals & patience
A flat stomach doesn't happen overnight . Even with consistent training and a perfect diet , it can take weeks or months for visible results to appear — especially if you have a lot of visceral fat.
Set realistic intermediate goals :
- -2% body fat in 4 weeks
- Reduce waist circumference by -3 cm
- More energy & better sleep
A tape measure is often more informative than a scale.
Conclusion: This is how you really lose weight on your stomach
If you want to lose weight on your stomach, you have to think holistically :
- No fat loss without a calorie deficit
- Without movement there is no lasting success
- No tight midsection without muscle training
- No long-term results without lifestyle adjustment
Forget belly-slimming belts , detox teas, or miracle diets . They don't help. What helps is consistency , knowledge, and a healthy approach to your own body .
Do you need support getting started?
Then combine our free training plans with useful equipment (e.g. B. Treadmill , dumbbells, core tools ) and start your journey to a strong, healthy body today – without any abdominal stress.
