The big fat tire around your waistline is not only unattractive but it can be the beginning of many serious diseases. Visceral fat (the fat that accumulates around the organs in your abdominal region) and subcutaneous fat (the fat that you find rolling around your waistline) together make up what we call the “belly fat”. 

Belly fat is strongly linked with chronic diseases like type 2 diabetes and cardiac issues. But the problem doesn’t stop at the belly fat when a person decides to get rid of their belly fat. The whole internet is filled with all kinds of options. There are a lot of misconceptions about losing this stubborn fat.

Let’s look at the top 5 myths – and what actually works.

Myth 1: Sit-ups Reduce Belly Fat

Fact: Sit-ups are a good physical activity and it burns calories but doing tons of sit-ups or crunches won’t actually flatten your belly if you are overweight. 

If abdominal muscles are covered with excess fat, strengthening muscles won’t make the belly area look slimmer. Only if you’re at a healthy weight, doing abdominal exercises correctly and consistently will help the stomach area look toned.

Myth 2: High-Intensity Workouts Are Great to Burn Belly Fat

Fact: No doubt intense workouts lead to fat loss but belly fat requires a specific workout. In fact, a simple morning walk is highly effective to control waist fat. Researchers have found that regular walking for two and a half hours per week leads to the shrinkage of belly fat by one inch, in just a month in most people. 

It is also seen that walking regularly reduces the fat in the abdominal area first, when compared to the fat present in the other areas of your body. 

Myth 3: Avoiding Fatty Foods Will Result in Losing Belly Fat

Fact: One of the biggest myths about losing belly fat is that you have to stop consuming all fatty food. However, the truth is you need a good amount of healthy fats and drop consumption for bad fats to lose weight and belly fat. 

Healthy fats like olive oil and avocado oil promote longevity, glowing skin, hair, and nails, and fight against cardiovascular disease and diabetes by keeping your blood glucose levels stable. However, the key is to take them in the right quantity, as one serving of fat equals one tablespoon of olive oil, 10 olives, or 1/4 avocado. Most people should aim for about two to three servings a day.

Myth 4: Drinking Green Tea Melts Fat

Fact: Green tea is good for your health and helps in regulating metabolism in the body. However, green tea is not a magic potion; you still have to improve your daily diet and lifestyle to get rid of belly fat.

Myth 5: You Need To Eat Less

Fact: For reducing belly fat, you must starve or eat very less is a myth. When you starve or eat very little, you drastically cut back on the number of calories instead of improving the quality of your calories. Hence, keep your metabolism up by eating a balanced and carefully planned diet that focuses on high-quality and fresh vegetables, grains, and fruits.

How to Lose Body Fat Instead

  • If you struggle with belly fat, training your back muscles will get you a better look in the long-term, as your body will look more proportional. While you may not be able to decrease the fat size on a certain body part by training in the gym, you will better your proportions. 

  • A great way to lose fat is cardiovascular training. While most people hate doing cardio, it nonetheless is important for your heart’s health. If you simply can’t manage to step on a treadmill, you can sign up for a team sport where you exert yourself on a regular basis.

  • Start with simply eating more of the good stuff on a daily basis. Eat a little bit more vegetables than you are usually eating and you’re already making a great decision.

Fat loss is not a linear process. You can’t wish away your belly, especially when the rest of you also needs to slim down. Follow a sustainable diet, get exercise daily, and remain active. These are the only things that work. 


Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.