Q. How to reduce fat in my belly without looking odd?

Answered by
Dr. Atul Prakash
and medically reviewed by Dr. Vinodhini. J
This is a premium question & answer published on Dec 14, 2020

Hello doctor,

I have a normal body and a huge potbelly. For the past year, I have been altering my diet and doing cardio and lifting weights. Nothing happened. My belly is the same. Knowing that spot reduction is a myth and fat will only go from the overall body, I tried reducing overall body fat. But how will I reduce overall when most of my body fat is in my belly? I cannot go any leaner. I did it once and looked like a cancer patient on chemo with a potbelly. My problem is I cannot use conventional methods of overall body fat loss since my body is not that fatty except for my belly. Most of the fat is visceral fat, judging by how hard my belly is. When I get leaner and leaner, my belly reduces proportionally. I cannot go leaner. This potbelly is making my life miserable. I sleep well, exercise well, eat more protein, do cardio, weight lifting, and still no belly reduction. What should I do?



Welcome to

You seem to recognize the problem and have the insight too. The important thing is that your rectus and lower abdominal musculature's resting muscle tone is poor, allowing the contents to bulge out.

It would help if you did core strengthening exercises, planks bridges, crunches, leg lifts, back extensions, and the spine's flexibility to help mobilize the fat from the viscera. You can try hot packs too for the abdominal fat mobilization, but the gut feeling will be there if there is no much fat and it is a muscular issue

Also, try intermittent fasting to help burn fat from the viscera.

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