Losing belly fatLosing belly fat: 3 myths and what really works

The look in the mirror, the pinch of the little roll on the belly: almost everyone who starts fitness training has this one, very specific goal: the belly fat has to go. The fitness industry knows about this desire and floods us with "miracle workouts" and "fat-burner pills".

Let's be straight with each other right away: the one magic trick to get a flat stomach overnight doesn't exist. But there's science. And it shows us crystal clear how healthy weight loss works. Before we look at what you have to do, let's first clear up the three biggest myths that have so far only cost you time and nerves.

Myth 1: crunches burn the fat on your belly

This is probably the most stubborn misbelief in Swiss gyms: "If I train my belly, I'll burn fat there too." This so-called spot reduction is unfortunately physiologically impossible.

The truth: you can specifically control at which spot of your body you build muscle (e.g. through abdominal training). But you can't control where your body breaks down fat. Where you first lose fat, whether on the legs, on the belly or in the face, is purely genetically determined.

Hundreds of sit-ups do strengthen your core musculature, but won't make your six-pack appear as long as the layer of fat lies over it.

Myth 2: carbohydrates make you fat

"No more carbs after 6 pm" or "bread and pasta are taboo if you want to lose weight." Sound familiar?

The truth: carbohydrates are not your enemy. A tasty croissant or a portion of pasta doesn't automatically deposit itself as belly fat. What really decides gain or loss is the energy balance. If at the end of the day you take in more calories through food than your body uses, you gain weight – no matter whether these calories come from carbohydrates, fats or proteins.

Myth 3: jogging for hours is the best way

Many people immediately lace up their running shoes and torment themselves for hours on the treadmill when they want to lose fat. Cardio training is fantastic for your cardiovascular system, but not necessarily the most efficient tool for fat loss.

The truth: strength training is your best friend! When you build muscle, you raise your basal metabolic rate. That means: your body burns more calories around the clock, even when you're relaxing on the sofa in the evening.

What really works: your 3-step plan

If miracle cures and crunches don't help, then what? The solution is simple, but requires consistency:

1. The calorie deficit

To break down fat, you have to force your body to tap into its energy reserves (the body fat). You achieve this through a moderate calorie deficit of about 300 to 500 kilocalories per day. At the same time, pay attention to a protein-rich diet so that your body doesn't break down valuable muscle mass while losing weight.

2. Strength training and lots of everyday movement

Combine 2 to 3 sessions of strength training per week with more movement in everyday life. Take the bike instead of the car, use the stairs instead of the lift or go for a brisk walk during your lunch break.

3. Stress management and sleep

This point is extremely often underestimated! If you're permanently stressed and sleep too little, your body increasingly releases the stress hormone cortisol. And guess what a chronically elevated cortisol level promotes? Exactly: the storage of visceral fat (the belly fat around the organs). Seven to eight hours of sleep are just as important a part of your training plan as the workout itself.

Conclusion: losing belly fat is no magic, but the result of a continuous calorie deficit, intelligent strength training and a bit of patience. Give your body the time it needs.

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