When Does Belly Fat Start to Go Away? Tips for Losing Stubborn Belly Fat

The Spot Reduction Myth

Many beginners believe that doing a specific exercise will burn fat in that exact area, such as crunches for belly fat or arm raises for arm fat. 

This is a myth…

Muscle and fat are not directly linked systems where one can locally control the other.

To be clear:

• You cannot spot reduce fat in any meaningful or visible way
  
• No amount of crunches will eliminate stubborn belly fat
  

While body fat levels do influence how visible muscle is, fat loss itself happens systemically, not locally.

For the most part, muscle gain and fat loss operate independently. This is why different physiques exist:

• Skinny Fat → Higher body fat with low muscle
  
• Bulky → High muscle, high fat
  
• Lean → Low fat, lower overall muscle
  

Lifestyle, training, diet, and genetics determine which direction your physique goes.

Your body is genetically programmed to store fat in a specific order.

Some people store more fat in:

• The lower belly
  
• The face
  
• The hips
  
• Or the chest
  

And here’s the key insight:

☆ Fat is lost in the reverse order it’s gained ☆

The Paper Roll Analogy

Think of visible abs as the cardboard core of a paper towel roll.

As you lose fat, you’re unwrapping layers:

1. Face leans out first
   
2. Arms sharpen
   
3. Chest separates
   
4. Lower belly fat comes off last
   

For example, I personally store fat in this order:

• Lower belly (most stubborn)
  
• Chest
  
• Arms
  
• Face
  

My legs stay lean regardless of body fat level.

That means no matter how developed my abs are, I must diet down to ~12% body fat or lower to see them, while others may see abs at 14–15% due to different genetics.

Fat gain doesn’t happen overnight.

It’s the result of:

• A prolonged calorie surplus
  
• Weeks, months, or years of overeating
  

This process is influenced by:

• Lifestyle habits
  
• Food choices
  
• Genetic predisposition
  

• Stay in a calorie deficit – Energy balance is king
  
• Focus on the big picture – Keep driving body weight down
  
• Move more daily – Aim for ~1.5× your usual weekly steps
  
• Choose leaner protein sources
  
• Prioritise sleep – Poor sleep slows fat loss
  
• Be patient – Lower belly fat is usually last to go
  
• Stick to zero-calorie drinks
  

• Plan for late-night hunger (or sleep earlier)
  

If you still have lower belly fat, it’s not an ab exercise problem; it’s a body fat and body composition problem.

Thank you, everyone!