Reduce belly fat: What helps, including for women over 50?

Key takeaways

• Abdominal fat can be reduced through physical activity and dietary changes. It is not possible to reliably control where the body loses fat first.
• Abdominal exercises strengthen the muscles. For fat loss, a programme combining aerobic activity, full-body training and suitable eating habits is generally more appropriate.
• For women over 50, changes associated with the menopause and maintaining muscle mass are particularly relevant.
• Individual measurements and short-term changes in weight say relatively little about long-term progress.

You would like to reduce abdominal fat, but little seems to change despite walking or doing abdominal exercises? Around the menopause in particular, body composition can change without this being clearly reflected on the scales. An approach that considers nutrition, physical activity and physical capacity together can therefore be helpful.

Which types of abdominal fat can be reduced?

Both the fat beneath the skin of the abdomen and the fat within the abdominal cavity can decrease as a result of changes in diet and physical activity. However, these two types of fat are not the same.

• Subcutaneous fat: This lies between the skin and the muscles and contributes to the softer, pinchable fat around the abdomen.
• Visceral fat: This lies deeper within the abdominal cavity, around the internal organs. Higher levels are associated with less favourable metabolic markers and increased health risks.

The amount of visceral fat cannot be reliably determined from appearance or by touch. A visible abdomen alone is not a diagnosis either. Waist circumference can provide additional information when assessing health, but it should be considered alongside other factors such as blood pressure and blood test results. This is explained in a 2020 scientific consensus statement on waist circumference.

That changes are possible is illustrated by a 2023 meta-analysis by Recchia and colleagues. It included 40 randomised controlled trials involving 2,190 adults with overweight or obesity. Both physical activity and reduced energy intake decreased visceral fat compared with the respective control groups. However, the findings cannot predict how much an individual person’s abdomen will change.

Reducing abdominal fat: which exercises are useful?

A combination of aerobic activity, full-body strength training and additional core exercises can be useful. Abdominal training alone is not a reliable way to specifically reduce the fat covering the abdominal muscles.

In a 2011 randomised study by Vispute and colleagues, 24 adults were assigned to either an abdominal exercise group or a control group. The exercise group performed abdominal exercises five days a week for six weeks. Abdominal muscular endurance improved, but there was no statistically significant reduction in waist circumference or the fat measurements assessed. The small study involved adults aged between 18 and 40, so the findings cannot be applied without qualification to women over 50.

For exercise planning, this means that abdominal exercises can have a place, but they should not make up the entire programme.

Movement and exercises for a gradual start

Movement or exercise	Main focus	Possible starting point	What to keep in mind
Brisk walking or cycling	Cardiovascular fitness and additional energy expenditure	Begin with short, manageable sessions and gradually increase the duration.	Choose a pace at which you can still hold a conversation.
Standing up from a stable chair	Leg and gluteal muscles	One set of 8–12 controlled repetitions, as far as is comfortably possible.	Make sure the chair cannot slide and sit down again slowly.
Wall press-ups	Chest, shoulders and arms	One set of 8–12 repetitions at a distance from the wall that you can control well.	Keep your body as straight as possible and continue breathing steadily.
Rows with a resistance band	Back and arms	One set of 8–12 slow repetitions using light resistance.	Check the band and its attachment point, and pull without using momentum.
Raising one arm or one leg from an all-fours position	Core stability and body control	Begin with a few slow repetitions on each side.	Keep your pelvis as stable as possible and move only as far as remains comfortable.

These starting points are general exercise examples, not an individually assessed training plan. Begin with a variation that you can perform in a controlled way and without pain. If the exercises become easy, you can gradually increase the volume or resistance.

The Swiss physical activity recommendations from hepa.ch recommend 150–300 minutes of moderate-intensity physical activity per week for adults, or 75–150 minutes at a high intensity. Muscle-strengthening activities on at least two days per week are also recommended. These are recommendations for health and do not guarantee a particular amount of fat loss. Smaller amounts of physical activity can also be a useful starting point.

If you have a known cardiovascular condition, osteoporosis, have recently had surgery, or experience persistent joint or back problems, your exercise programme should be discussed with a medical or physiotherapy professional.

How can women over 50 reduce abdominal fat?

Women over 50 can also reduce abdominal fat. A suitable approach combines nutrition that meets individual needs with regular physical activity and takes the maintenance of strength and muscle mass into account.

The menopause can influence body composition. An analysis of the longitudinal SWAN study by Greendale and colleagues published in 2019 found, on average, an accelerated increase in fat mass and a decrease in lean soft tissue during the menopausal transition. Weight gain did not accelerate to the same extent.

The scales therefore provide only a partial picture of these changes. The study was also observational, meaning that it describes average trends and cannot predict what will happen for every woman.

Whether diet and physical activity can also be effective after the menopause was examined in a randomised study by Foster-Schubert and colleagues, published in 2012. It included 439 inactive postmenopausal women with overweight or obesity. The combination of an energy-reduced diet and aerobic exercise produced the largest average changes in weight, waist circumference and body fat. However, the supervised study programme should not be regarded as equivalent to a self-designed everyday routine.

For everyday life, three points can therefore be particularly useful:

• Include strength training regularly: Work the legs, back, chest and arms as well as the core.
• Keep your diet adequate and varied: Avoid increasingly restrictive eating without considering your nutritional requirements.
• Adapt activity to how you feel on the day: If you are particularly tired, a shorter activity session may be more manageable. Persistent sleep problems or troublesome menopausal symptoms should be discussed with a doctor.

Which foods and eating habits can support a reduction in abdominal fat?

Reducing overall body fat generally requires a negative energy balance over the longer term: the body uses more energy than it takes in. How this can be achieved in a practical way depends on your individual requirements and existing eating habits.

A standard calorie target is therefore not suitable for everyone. The US research institute NIDDK recommends an individually appropriate approach combining dietary changes, physical activity and, where necessary, professional support.

The Swiss dietary recommendations from the FSVO can provide guidance when choosing foods:

• Include a variety of vegetables and fruit.
• Choose wholegrain cereal products regularly. Bread, oats and pasta do not generally need to be removed from the diet.
• Vary protein-rich foods. Examples include pulses, tofu, eggs, fish, chicken and unsweetened dairy products.
• Prefer water or unsweetened tea.
• Adjust portion sizes individually. Even with a balanced choice of foods, quantity affects energy intake.

The balanced plate described by the FSVO offers a practical guide: approximately two-fifths vegetables and fruit, two-fifths starchy foods and one-fifth protein-rich foods. The amounts can be adjusted to individual requirements.

Start by choosing one change that you can maintain reliably. For example, review your drinks or the composition of your regular meals. A sustainable step is generally more useful than a strict plan that is abandoned after a short time.

How can you recognise progress when the scales do not move?

Progress is easier to assess when you consider longer-term trends in waist circumference, weight and physical capacity together. A single measurement is not sufficient.

The consensus statement on waist circumference explains that waist circumference can decrease following dietary or exercise interventions even without marked weight loss. Conversely, a short-term change in waist circumference does not automatically indicate fat loss.

• Measure consistently: Use the same measurement point and, as far as possible, similar conditions. Keep the tape measure horizontal without pulling it tightly into the skin.
• Look at trends: Assess several measurements rather than individual fluctuations.
• Monitor physical capacity: Do stairs, walks or strength exercises feel easier?
• Review your habits: Is your activity and eating plan genuinely manageable in everyday life?

If longer-term changes do not produce the desired trend, a qualified dietitian can help you review your approach. New, persistent or rapidly increasing abdominal swelling, particularly when accompanied by pain or digestive symptoms, should be medically assessed.

Frequently asked questions about reducing abdominal fat

Common questions concern abdominal exercises, training after 50, intermittent fasting and a lack of visible change. The following answers provide context.

Can I reduce abdominal fat with sit-ups alone?

Sit-ups alone are not a reliable method for reducing abdominal fat. They mainly train the abdominal muscles. A small randomised study found no significant reduction in the fat measurements assessed after six weeks of abdominal training. Abdominal exercises can therefore be combined with full-body training, aerobic activity and a diet suited to your individual requirements.

Can I still lose abdominal fat after the menopause?

Yes, reductions in body fat and waist circumference are also possible after the menopause. A study involving 439 women reported corresponding changes with diet and physical activity. The findings do not show how strongly any individual person will respond. Your health, physical capacity and the maintenance of muscle mass should be taken into account.

Do I need to go to a gym?

No, a gym is not essential for regular physical activity and strength training. Brisk walking, cycling and appropriately selected exercises at home can all form part of your programme. Controlled technique and gradually adjusted intensity are important. If you are unsure, an introduction from a qualified exercise professional can be helpful.

How often should I exercise each week?

For general health, the Swiss physical activity recommendations recommend muscle-strengthening activities on at least two days per week and a total of 150–300 minutes of moderate-intensity aerobic activity per week. If you are currently not very active, begin below these amounts and increase gradually. These amounts do not guarantee a particular level of fat loss and should be adapted to your physical capacity.

Is intermittent fasting necessary to reduce abdominal fat?

No, intermittent fasting is not essential. A 2025 meta-analysis in the BMJ found broadly similar effects on body weight compared with continuous energy restriction, with differences between fasting approaches. This does not demonstrate a specific effect on abdominal fat. What matters is whether the eating pattern suits your everyday life and individual health situation.

How long does it take for abdominal fat to decrease?

It is not possible to give a reliable timeframe. Starting point, diet, physical activity and individual differences all influence progress. The studies cited report group-level results and cannot predict your personal progress. Focus on longer-term changes and achievable behavioural goals, such as regular physical activity, rather than setting a fixed deadline for achieving a flat abdomen.

This blog is intended solely for general information and educational purposes and does not constitute medical or other professional advice. The information contained in our articles, including references to health topics, research, studies or ingredients, is not connected with our products and does not relate to them. Readers should seek advice from an appropriately qualified healthcare professional where necessary.