How to Lose Belly Fat
Discover how to lose belly fat effectively. Calorie deficit, proper nutrition and practical tips. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 154 lbs
Active woman, 30 years old, 154 lbs
Sedentary man, 30 years old, 187 lbs
Active man, 30 years old, 187 lbs
Why belly fat is stubborn
Abdominal fat, especially visceral fat, is often the last to go because it's metabolically active and sensitive to stress hormones like cortisol. There's no such thing as targeted fat loss: your body decides where it draws from its reserves. The solution remains a consistent overall calorie deficit.
The role of calorie deficit
To lose 1 kg of fat, you need to create a deficit of approximately 7700 kcal. With a daily deficit of 500-700 kcal, you can expect to lose 0.5 to 1 kg per week. Belly fat will gradually decrease along with your overall weight.
Anti-bloating nutrition
Certain foods can increase bloating and make your belly appear larger. Limit sodas, very salty foods, and cruciferous vegetables if you're sensitive to them. Prioritize lean proteins, cooked vegetables, and proper hydration.
The importance of calorie tracking
Without precise tracking, it's difficult to maintain a consistent deficit. Studies show we underestimate our calorie intake by 20 to 50%. A tool like Voical helps you stay on track and see concrete results on your waistline.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Losing Belly Fat
Losing belly fat is one of the most sought-after weight loss goals. Whether for aesthetic or health reasons, reducing your waistline is an achievable goal with the right method.
The Truth About Belly Fat
There are two types of fat in the belly area:
- Subcutaneous fat: the kind you can pinch, just under the skin
- Visceral fat: deeper, around the organs, more dangerous for health
Visceral fat is associated with increased risk of type 2 diabetes, cardiovascular disease, and chronic inflammation. The good news: it responds well to calorie deficit.
Practical Calculation
To lose 2 inches (5 cm) of waistline (about 4-6 lbs of fat):
- Required deficit: approximately 15,000 to 23,000 kcal
- With 600 kcal deficit/day: 25 to 38 days
- About 1 to 1.5 months
Keys to Success
- Moderate calorie deficit: 500-700 kcal/day, no more
- Adequate protein: 1.6g/kg to preserve muscle mass
- Stress management: cortisol promotes abdominal storage
- Sufficient sleep: 7-8 hours minimum to optimize hormones
Why Voical Can Help You
With Voical, tracking your meals becomes simple and fast. In 15 seconds, you know exactly where you stand with your deficit. This precision makes all the difference in effectively targeting belly fat.