Key points
- You can't burn fat from one specific area by exercising that area. Crunches strengthen your core but don't target belly fat.
- Fat deep inside the abdomen, called visceral fat, is linked to higher risk of type 2 diabetes and heart disease.
- Overall weight loss, regular physical activity, better sleep and limiting alcohol and added sugars can help reduce abdominal fat over time.
- Your waist measurement is a simple way to track progress at home.
Two kinds of belly fat
Subcutaneous fat sits just under the skin. It's the fat you can pinch. Visceral fat lies deeper, surrounding organs such as the liver and intestines. Higher amounts of visceral fat are associated with insulin resistance, type 2 diabetes, high blood pressure, unhealthy cholesterol levels and heart disease.
You can't see visceral fat directly, but a larger waist is one sign that you may be carrying more of it.
Measure your waist
To measure your waist, stand up straight, place a tape measure around your middle just above your hip bones, and measure after you breathe out normally. Keep the tape snug but not pressing into your skin.
U.S. health agencies note that health risks increase for men with a waist size above 40 inches and for women who aren't pregnant with a waist size above 35 inches. These are general screening thresholds, and your doctor can help interpret them alongside other measures such as BMI, blood pressure and lab results.
Why spot reduction doesn't work
When your body uses stored fat for energy, it draws from fat throughout your body, not just near the muscles you're working. Genetics, age, sex and hormones influence where you tend to store and lose fat first. Core exercises are still valuable for strength, posture and stability; they just won't selectively burn belly fat.
Be cautious with products that promise to "melt" or "target" belly fat, including supplements, wraps and special drinks. These claims are generally not supported by good evidence.
What helps reduce abdominal fat
Gradual overall weight loss
For people with excess weight, losing weight through a sustainable calorie deficit tends to reduce abdominal and visceral fat along with fat elsewhere. Start with our healthy weight loss guide.
Regular aerobic activity
Studies suggest that regular moderate-to-vigorous aerobic exercise, such as brisk walking, cycling or swimming, can help reduce visceral fat, sometimes even with modest changes on the scale.
Strength training
Resistance training helps preserve muscle while you lose weight and supports metabolic health. See the sample routine in our fat loss guide.
Fiber-rich, minimally processed foods
Eating plenty of vegetables, fruits, beans, whole grains, nuts and lean proteins helps you feel full. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of daily calories, and sugary drinks are one of the largest sources.
Limiting alcohol
Alcohol contains 7 calories per gram, can increase appetite and is often paired with high-calorie foods. If you drink, consider cutting back.
Sleep and stress
Short sleep and ongoing stress are associated with weight gain and can make healthy routines harder to keep. Read our tips on sleep and weight.
A realistic timeline
Abdominal fat usually decreases gradually as part of overall fat loss. Measure your waist every few weeks and look for a downward trend rather than week-to-week changes. Combined with improvements in energy, fitness and health markers, a smaller waist is a meaningful sign of progress.
Medical note
This guide is general education, not medical advice. If you have a health condition, take medication, are pregnant or breastfeeding, or have a history of disordered eating, talk with your doctor or a registered dietitian before changing how you eat or exercise. See our medical disclaimer.