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Losing belly fat can feel like climbing a mountain—it's incredibly tough to shed and alarmingly easy to accumulate.
This makes it one of the most aggravating spots on the body when it comes to trimming down.
What many fail to realise is that the typical approach to tackle that midsection often misses the mark entirely.
People resort to countless crunches, extreme juice cleanses, and other desperate measures, all in the hopes of banishing that stubborn fat. Yet, what often stares back at them is the same unwanted spare tire.
The good news for our coaching clients?
They can sail through the confusion and effortlessly shed their belly fat with minimal hassle.
Here’s a comforting thought…
“those abs you’ve been dreaming of are already there, just hidden beneath a layer of fat.”
And guess what? You can achieve this at virtually any age.
Still skeptical?
Allow me to introduce you to Michael…
Michael -a busy 50-year-old had a clear mission: to get fit and live a longer life.
Just before his 50th birthday, he achieved an incredible transformation, dropping 5 stone and reducing his body fat from 33% to below 20%!
In this article, I'm excited to share the step-by-step strategies I use with clients like Michael.
Are you ready to say goodbye to that stubborn belly?
Keep reading!
Your Ultimate Guide to Shedding Belly Fat:
First, let’s clarify something important: there are two types of belly fat - subcutaneous fat and visceral fat.
Subcutaneous fat is the pinchable layer right beneath your skin.
While it may not be the most flattering, it isn’t considered a major health risk.
Then there’s visceral fat—the real villain of the story.
This is the sneaky fat hiding deep in your abdomen, cozying up to your organs like it’s paying rent.
High levels of it are linked to all the fun stuff: heart disease, diabetes, and more.
Now here’s the twist:
Visceral fat is actually easier to lose, while subcutaneous fat?
That stuff clings on like the last guest at a party who just won’t take the hint to leave.
But don’t sweat it - just like my clients, stick to this guide and give it time.
Eventually, both types of fat will pack their bags and say goodbye!
Diagram of Visceral (left) and Subcutaneous Fat:
Step 1: Sleep – The Fat-Burning Superpower…
Sleep is your body’s secret weapon when it comes to fat loss.
Without enough sleep, your body produces more cortisol—the stress hormone that clings to belly fat.
It also disrupts your hunger hormones, leading to cravings and overeating.
But with 7-8 hours of quality sleep, your metabolism stays sharp, your body recovers better, and fat burning becomes easier.
As Arianna Huffington says, “Sleep is a performance enhancer. It's the Swiss Army knife of health.”
Prioritise rest, and watch the results follow.
Step 2: Fuel Smart, Eat More, Weigh Less…
To burn belly fat, you need to be in a calorie deficit.
But that doesn’t mean starving yourself.
You can eat more of the right foods while losing fat.
Aim to reduce your calorie intake by 300 to 600 a day and focus on getting at least 1.6-2.2g of protein per kg of body weight to maintain muscle.
Fill your plate with high-volume, nutrient-rich foods like leafy greens and cruciferous vegetables to stay full and satisfied.
My clients often say, "I can't believe I'm eating so much and still losing weight!"
That's the power of smart eating.
(Image courtesy of @theshreddedvegan)
Step 3: Lift Heavy, Burn Belly Fat…
When it comes to losing belly fat, lifting weights is essential!
Resistance training helps you…
preserve lean muscle mass
boosts your metabolism (even when resting)
Start with:
2-4 strength training sessions per week
Utilising the principle of ‘progressive overload’ (lifting heavier/more weights over time)
This builds muscle, increases calorie burn, and helps you shift that stubborn belly fat.
My clients ALWAYS see better results when weight training is prioritised over endless cardio.
The stronger your muscles, the leaner your body.
Step 4: Move More in Your Day-to-Day Life (NEAT)…
Beyond the gym, your daily activity level plays a huge role in fat loss.
NEAT (non-exercise activity thermogenesis) is the energy you burn from everyday tasks like walking, cleaning, or even standing.
Small lifestyle changes can make a big difference -take the stairs, walk more, or aim for 12,000 steps a day.
Increasing your NEAT makes hitting a calorie deficit easier and accelerates fat loss, especially around your belly.
“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” —Carol Welch.
Step 5: Hydrate for Health and Fat Loss…
Drinking water is one of the simplest and most effective ways to boost fat loss.
Staying hydrated keeps your metabolism running efficiently and helps control hunger.
Aim to drink at least 2-3 litres of water per day, dependant on your size and activity levels.
Hydration supports digestion, flushes out toxins, and keeps you energised—crucial for anyone serious about trimming belly fat.
“Water is life’s matter and matrix, mother and medium. There is no life without water.” —Albert Szent-Gyorgyi.
Step 6: Start Strong and Keep It Simple…
The hardest part of any transformation is getting started.
I’ll repeat that…
“The hardest part of any transformation is getting started.”
Trying to change everything at once—diet, sleep, exercise—can feel overwhelming.
The trick?
Focus on small, consistent steps.
Much like launching a rocket, the most energy is used at the start to build momentum.
I tell my clients to take imperfect action—it’s better to get moving than wait for perfection.
Once you're off the ground, everything gets easier.
“The journey of a thousand miles begins with a single step.” — Lao Tzu.
Step 7: Change Your Mindset to Change Your Body…
Fat loss isn’t just about following a plan - it’s about reshaping your mindset.
As you adopt healthier habits, take time to reflect on the positive changes in your life.
I encourage my clients to keep a journal of their progress, noting how they feel after workouts and healthy meals.
The more you connect these actions with feeling good, the easier it becomes to sustain them long-term.
James Clear said it best: “You do not rise to the level of your goals. You fall to the level of your systems.”
By changing the way you think, you can create a lifestyle that makes belly fat loss inevitable.
Lifestyle: The Key to Lasting Body Transformation
When it comes to transforming your body, there are 4 key phases that every person goes through:
Launch Phase: This is where you ignite the change. It’s all about building momentum, getting out of old habits, and committing to a healthier lifestyle. It’s the hardest part, but once you’ve launched, the rest becomes easier.
Metabolic Health Phase: In this phase, we focus on improving your metabolism through a balanced diet, exercise, and sleep. This is where your body learns to burn fat more efficiently, and your energy levels start to soar.
Optimise Phase: Here, it’s about fine-tuning. You’ll enhance your metabolism, work on longevity, and make tweaks to maximise your progress. This is where you go from good to great—ensuring that your health and fitness are sustainable over the long term.
Mastery Phase: The final stage where your new habits have become second nature. You’ve built a lifestyle that supports your goals effortlessly, and you no longer have to think about it. You’ve mastered your health, fitness, and well-being.
While the principles of fat loss and body transformation are the same, the details will differ for each individual.
The journey is personal, and as you evolve, it’s vital to align your actions with the behaviours that support a healthy lifestyle -not just in the short term but for the rest of your life.
The key takeaway?
The goal isn’t just to lose belly fat or get a flat stomach-
those are byproducts of a bigger picture.
The real objective is to create a lifestyle that makes those outcomes inevitable. It’s about becoming the kind of person who lives in a way that supports health, fitness, and vitality without having to force it.
This is an evidence-based system that has worked for many of my clients, and it will work for you too. All you need to do is take the first step, stay consistent, and trust the process.
I'm always here to guide you, every step of the way.
Coach Ian
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