Weight loss: What really helps reduce belly fat

Key takeaways

• Weight loss requires you to take in less energy than your body uses over an extended period.
• Rapid weight loss does not automatically mean rapid fat loss.
• Abdominal exercises strengthen the muscles, but do not reliably reduce the fat above them.
• Satisfying meals, regular physical activity and sufficient sleep can support changes that you are able to maintain over the long term.

You would like to lose weight and see a change as soon as possible. That is understandable. What matters, however, is whether you are actually losing body fat and whether your new habits still work when everyday life leaves you with little time.

If you want to lose weight in a balanced way, you therefore need more than the lowest possible number on the scales: an approach to food that suits you, realistic expectations and a plan that does not leave you constantly hungry.

How does weight loss actually work?

Weight loss occurs through a sustained energy deficit: your body receives less energy from food and drink than it uses overall. It then draws on stored energy. Alongside fat, some muscle mass may also be lost.

A calorie deficit describes the physical mechanism, but it does not explain how you can achieve it in everyday life. Hunger, sleep, medication, medical conditions and your surroundings can all influence how easy or difficult it is to change your eating habits. Difficulties with weight loss are therefore not simply a question of willpower.

A useful place to start is to pay attention to your actual habits for a few days: Which drinks are part of your routine? When do you eat without really noticing? Which meals keep you satisfied, and when do you feel hungry again soon afterwards?

Counting calories can be helpful, but it is not essential. Adjusting portion sizes, choosing drinks with less energy and changing the composition of your meals can also help create a deficit.

How can you lose weight quickly, and what pace makes sense?

If you want to lose weight quickly, it is important to distinguish between short-term weight loss and actual fat loss. The scales also reflect water, stored carbohydrates and the contents of your digestive system.

When you change your diet, your weight may initially fall noticeably. A substantial reduction in carbohydrates, in particular, can also change the amount of water stored in the body. A rapid start therefore cannot simply be projected over the following weeks.

The US Centers for Disease Control and Prevention, CDC, gives around 1 to 2 pounds per week as a general guide for gradual weight loss. This corresponds to approximately 0.45 to 0.9 kg per week. This range is not a personal target: a slower rate may also be appropriate. Starting weight, health circumstances and everyday routines all play a role. Source: CDC – Steps for Losing Weight.

If you weigh yourself, try to do so under comparable conditions, for example in the morning after using the toilet. Assess the trend over several weeks. A single reading tells you very little about whether your approach is working.

How can you lose weight naturally without feeling hungry all the time?

A practical approach to natural weight loss is to develop habits that make a moderate energy deficit easier while still providing enough food. This includes satisfying meals, appropriate portions and drinks that do not add large amounts of extra energy.

Build meals that keep you satisfied

Combine vegetables or fruit with a source of protein and an appropriate portion of potatoes, wholegrain bread, rice or pasta. Sources of protein include lentils, beans, tofu, eggs, fish, natural yoghurt and quark. The foods that suit you will also depend on your preferences and what you tolerate well.

Swiss dietary recommendations suggest five portions of vegetables and fruit each day and recommend choosing wholegrain products where possible. This is guidance for balanced eating and does not automatically guarantee weight loss. Source: Swiss Federal Food Safety and Veterinary Office – Swiss dietary recommendations.

Pay attention to drinks and small extras

Tap water and unsweetened tea are practical everyday drinks. If you regularly consume sugary or alcoholic drinks, changing what you drink may reduce your energy intake without requiring you to make your main meals smaller.

Oil, nuts, cheese and sauces also provide energy. You do not need to remove these foods from your diet. It can, however, be useful to be aware of the quantities you use, particularly if your weight remains unchanged despite an otherwise balanced diet.

What a controlled dietary study found

In a randomised study by Hall and colleagues published in 2019, 20 adults were each given a highly processed diet and an unprocessed diet for two weeks. They were allowed to eat as much as they wanted. During the highly processed diet, they consumed an average of 508 kcal more per day.

During this phase, body weight increased by an average of 0.9 kg, while it fell by an average of 0.9 kg during the unprocessed diet. The study was small and short. It indicates that the foods made available can influence spontaneous energy intake, but it does not support making a blanket judgement about every individual processed food. Original study: Hall et al., 2019, Cell Metabolism.

Losing weight around the stomach: can you target belly fat?

Standard abdominal exercises do not reliably reduce belly fat in a targeted way. You can train your abdominal muscles, but you cannot reliably determine where your body will lose fat first.

This is illustrated by a randomised study by Vispute and colleagues from 2011. Of 24 adults, one group performed abdominal exercises five days a week for six weeks. The other group served as a control. The training improved abdominal muscular endurance, but did not result in a statistically significant reduction in abdominal fat or waist circumference. Original study: Vispute et al., 2011, Journal of Strength and Conditioning Research.

This small study does not answer every question about every possible form of training. It does, however, provide no basis for expecting sit-ups alone to produce a flatter stomach.

If you would like to reduce body fat around your stomach, an approach involving your whole body is more practical: adjust your diet, move regularly and include muscle-strengthening activity. The way your body shape changes will vary from person to person.

Also bear in mind that a stomach that becomes larger over the course of the day may be related to digestion or bloating. New, persistent symptoms or pain should be discussed with a qualified medical professional.

Do you need to give up carbohydrates to lose weight?

No. A lower-carbohydrate diet is one possible strategy, but it is not a requirement for weight loss. What matters is whether your eating pattern creates an energy deficit and is something you can maintain over time.

The DIETFITS study by Gardner and colleagues from 2018 examined 609 adults who were overweight or living with obesity and did not have diabetes. It compared a healthy low-fat diet with a healthy low-carbohydrate diet, both accompanied by dietary guidance.

After twelve months, average weight loss was 5.3 kg in the low-fat group and 6.0 kg in the low-carbohydrate group. The difference was not statistically significant. Original study: Gardner et al., 2018, JAMA – DIETFITS.

This does not mean that every diet works equally well for every person. The findings do, however, argue against the idea that carbohydrates always need to be removed. If you enjoy wholegrain bread, porridge oats or potatoes, these foods can remain part of your diet.

What kind of physical activity can support weight loss in everyday life?

A combination of everyday movement, aerobic activity and strength training that you can do regularly is a practical approach. You do not need to begin with an intensive exercise programme.

Swiss physical activity recommendations advise adults to aim for 150 to 300 minutes of moderate-intensity activity per week or 75 to 150 minutes of vigorous-intensity activity. They also include muscle-strengthening exercises on at least two days per week. These recommendations are intended as general guidance and do not guarantee a particular amount of weight loss. Source: hepa.ch – Physical activity recommendations for adults.

Brisk walking, cycling and taking the stairs are often easier to incorporate than additional appointments in your diary. If you have previously been relatively inactive, begin with short sessions and increase them according to what feels manageable for you.

One possible starting point is a short walk after lunch. You could also plan exercises for the major muscle groups on two suitable days. If you have physical limitations, a qualified professional can help you adapt the level of activity.

Sleep and recovery are also worth considering. If you are persistently exhausted, it may be more difficult to make time for movement, shopping and cooking. The CDC therefore includes sufficient sleep and stress management alongside diet and physical activity in its general guidance. Source: CDC – Principles of healthy weight loss.

What questions commonly come up when losing weight?

Common questions concern the appropriate pace, calorie counting, exercise and hunger. The answers below can help you find a practical place to start.

How much weight can you lose in one week?

A general guide is around 0.45 to 0.9 kg per week, although slower changes may also be appropriate. Water can have a noticeable influence on the result, particularly at the beginning. You should therefore not treat this figure as a weekly target that has to be forced. A manageable approach and the longer-term trend are more informative.

Can you lose weight without exercise?

Yes, an energy deficit can also be created through your diet. Physical activity can still form part of a broader approach to maintaining physical function and everyday fitness. If your ability to exercise is medically restricted, follow the guidance you have been given. An individually adapted diet and any everyday movement that is appropriate for you can then form the basis of your approach.

Can you lose weight without counting calories?

Yes, provided your habits overall lead to a lower energy intake than your expenditure. Regular meals, appropriate portions and drinks with less energy may make this easier. If there is no change over a longer period, keeping a food diary for a limited time can help reveal patterns. You do not necessarily need to track every calorie permanently.

What can you do about hunger in the afternoon or evening?

Start by checking whether your meals earlier in the day are large and satisfying enough. Sources of protein, vegetables and fibre-rich foods may help make meals more filling. A planned afternoon snack is often more practical than grazing continuously. Very strong hunger may also indicate that you are restricting your intake too much. Repeated episodes of binge eating should be discussed with an appropriately qualified professional.

Why am I not losing weight despite changing my diet?

A more balanced diet does not automatically create an energy deficit. Portion sizes, drinks and small snacks can make a difference. At the same time, fluctuations in water can temporarily mask changes. Look at the trend over several weeks. If the pattern remains unclear despite reasonable adjustments, advice from a dietitian or a medical assessment may be useful.

For your next step: choose one specific change that fits your everyday routine, such as making water your standard drink or setting a regular time for a walk. Observe whether you can maintain the habit and how it relates to your hunger, general sense of well-being and weight. Adjust your plan gradually.

This blog is intended solely for general information and educational purposes and does not constitute medical or other professional advice. 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 medical professional where necessary.