How to Lose Stubborn Belly Fat and Why Spot-Reducing Does Not Work
- Brainz Magazine
- Mar 14
- 3 min read
Kelly is the founder of KVJFITNESS, a self-development and mindset coach, and a qualified personal trainer. Specialising in empowering people women to get in shape, she offers online coaching and hosts a podcast, guiding clients to achieve their fitness and personal growth goals while building confidence, strength, and a positive mindset.
As a personal trainer, one of the most common frustrations I hear from women is: "How do I get rid of my belly fat? What is the best exercise for it?"
Here’s the truth: You can’t spot-reduce fat. No number of sit-ups, waist trainers, or special teas will magically burn fat off your stomach. But do not worry because you can lose overall body fat (including from your stomach) by training smart and eating right. Let’s break down exactly what works.
Why spot-reducing belly fat does not work
I get it; you want a flatter stomach, a smaller waist, and less stubborn fat in that area. But fat loss does not work that way. Your body decides where it burns fat from based on genetics, hormones, and overall fat percentage.
Most women tend to store extra fat around the lower belly, hips, and thighs. That is completely normal! But if you want to lose belly fat, the focus should be on full-body fat loss, not just endless ab workouts.
What women in fitness actually do
As a trainer, I do not waste time doing hundreds of crunches. Neither do top female athletes or fitness pros. Instead, we focus on:
Strength training – Building lean muscle boosts metabolism, meaning you burn more calories even when you are not working out.
High-Intensity Interval Training (HIIT) – Short, intense bursts of exercise burn fat faster than steady-state cardio.
Nutrition – You cannot out-train a bad diet. Eating balanced meals with protein, fibre, and healthy fats helps your body burn fat effectively.
What science says about losing belly fat
Studies confirm that spot-reducing does not work, but training smart does. Research shows:
Strength training and cardio are the most effective combination for fat loss.
HIIT workouts burn more fat in less time than steady-state cardio.
A calorie deficit (burning more than you eat) is the only way to lose fat, including from your stomach.
The most effective plan for women to lose belly fat
Since you cannot target fat in one area, focus on proven fat-burning methods that work for women’s bodies:
Strength training (3–4x per week)
Prioritise full-body movements like squats, deadlifts, lunges, presses, and rows.
More muscle = a faster metabolism and a leaner, more toned shape.
HIIT workouts (2–3x per week)
Short, high-intensity workouts (20–30 minutes) burn more fat in less time.
Examples: sprint intervals, kettlebell swings, burpees.
Nutrition for fat loss
Protein: Builds lean muscle and keeps you full (chicken, eggs, Greek yoghurt, tofu).
Healthy Fats: Support hormones and keep cravings in check (avocados, nuts, olive oil).
Fibre: Aids digestion and appetite control (vegetables, berries, whole grains).
Limit sugar and processed foods, which lead to fat storage.
Reduce stress & improve sleep
High stress = high cortisol, which encourages fat storage in the belly area.
Get 7–9 hours of sleep to support fat loss and muscle recovery.
Final thoughts
Losing belly fat is not about doing a million sit-ups; it’s about training your whole body, fueling yourself properly, and staying consistent.
I know how frustrating stubborn fat can be, but do not focus just on your stomach. Focus on building strength, eating well, and staying active. The fat loss will follow, and you’ll feel stronger, healthier, and more confident in the process.
Ready to transform your body?
Whether you’re looking to lose stubborn belly fat, tone up, or completely reshape your fitness routine, I am here to help. Book a one-on-one consultation today, and let’s create a personalised plan designed for your goals, body, and lifestyle. Click here to schedule now, and let us make your fitness journey a success!
Read more from Kelly Veronica Narvaez Jara
Kelly Veronica Narvaez Jara, Personal Trainer & Mindset Expert
Kelly is a passionate self-development and mindset coach, dedicated to helping women unlock their full potential. Through her online coaching, she supports clients in achieving both physical and mental transformation, focusing on fitness, well-being, and personal growth. With a tailored approach, Kelly helps individuals build confidence, strength, and lasting results. Her mission is to inspire positive change by blending mindset shifts with practical fitness strategies. Follow her journey and join her supportive community on Instagram at @kvjfitness .
