Lose belly fat: what a personal trainer would tell a client

A personal trainer explains that sustained fat loss requires a consistent calorie deficit combined with more daily movement and regular strength training, and that spot reduction of belly fat is unlikely.

Each January searches for "How to lose belly fat?" rise, which reflects common New Year goals and renewed interest in weight loss. The article features guidance from personal trainer Ollie Thompson and frames the topic around overall health rather than appearance alone. It notes that excess body fat is linked with higher risks of conditions such as diabetes and cardiovascular disease. The piece outlines eight practical themes Thompson uses with clients when the aim is to reduce belly fat. Key points: - Weight loss requires a sustained calorie deficit, and keeping that deficit small and manageable supports consistency and recovery. - Daily movement beyond structured workouts often has a large effect on total energy expenditure; walking and step goals are highlighted as accessible options. - Meal composition matters: the article stresses prioritising protein, vegetables and fibre to support satiety and muscle preservation. - Strength training is reported to produce better fat-loss outcomes than cardio alone for many people and helps protect and build muscle. - Sleep and chronic stress are described as influential on appetite, recovery and progress, with better sleep linked to improved appetite control and workout quality. - Spot reduction is unlikely; fat loss tends to occur across the body according to genetics and hormones rather than from targeted exercises. Summary: The article reports that modest, consistent adjustments to energy intake, daily activity and resistance training are associated with gradual reductions in overall body fat, and that visible change usually takes time. How quickly individuals see change will vary and is not specified as a single next step.