"I’ve Lost Weight Everywhere Except My Belly – How Do I Get Rid of It?"
If you’ve worked hard to lose weight and are happy with how your arms, legs, and overall body look—but your belly is still holding on to stubborn fat, you’re not alone. This is one of the most common frustrations I hear from women who have successfully lost weight but still feel uncomfortable with their midsection.
So, let’s talk about why belly fat is so stubborn, what you can do to reduce it, and the realistic expectations you should have when working towards a flatter stomach.
Why Is Belly Fat So Hard to Lose?
There are a few key reasons why belly fat is the last to go:
1. Hormones Play a Huge Role
For women, hormones—especially cortisol (stress hormone) and insulin (blood sugar regulator)—have a major impact on belly fat storage. If you’re stressed, not sleeping well, or eating in a way that spikes insulin, your body is more likely to store fat around your midsection.
2. Genetics Decide Where You Lose Fat First
You can’t choose where your body burns fat from first—your genetics do. Some people naturally lose weight from their arms, legs, or face before their belly. Unfortunately, the stomach is often the last place the body lets go of fat.
3. Age & Menopause Make It Harder
As we age, our metabolism naturally slows down, and hormonal changes (especially during perimenopause and menopause) increase belly fat storage. Even if you’re at a healthy weight, hormonal shifts can cause your body to store more fat in your midsection than it did in your younger years.
4. You May Have Lost Muscle Along with Fat
If you’ve lost weight but haven’t incorporated strength training, there’s a chance your body has burned muscle along with fat. This can make your belly appear softer rather than toned.
How to Reduce Belly Fat and Get a Flatter Stomach
While spot reduction (losing fat from one specific area) isn’t possible, there are proven strategies to help target belly fat and create a leaner, stronger midsection.
Rhian has lost her belly fat using the Zing Wellbeing plans and used a combination of the menopause meal plans, the gut health meal plan and the high protein meal plan and she shares her top tips below of what has worked for her and which have been recommended by the Zing Wellbeing experts.
1. Focus on Strength Training (Especially Core & Full-Body Workouts)
Lifting weights and doing resistance training is a game-changer for belly fat. Muscle burns more calories at rest, helps tighten the midsection, and improves metabolism.
💪 Best Exercises to Target Belly Fat:
✅ Planks & Side Planks – Builds core strength and stability.
✅ Deadlifts & Squats – Engage the entire body and burn fat effectively.
✅ Russian Twists & Woodchoppers – Help define the waistline.
If you’re only doing cardio, try adding 3 strength sessions per week and watch the difference in your belly!
2. Balance Your Macronutrients (Especially Protein & Fibre)
Your diet plays a huge role in belly fat loss.
🍳 Increase Protein: Helps you stay full, supports muscle retention, and keeps metabolism high. Rhian had a daily protein smoothie using the Zing Wellbeing protein
🌿 Boost Fibre Intake: Helps digestion, reduces bloating, and keeps blood sugar stable.
Best Belly-Fat-Fighting Foods:
🥑 Healthy Fats: Avocados, nuts, olive oil
🍗 Lean Protein: Chicken, fish, eggs
🥦 High-Fibre Veggies: Leafy greens, broccoli, asparagus
🥣 Gut-Friendly Foods: Kefir, Greek yogurt, kimchi
3. Reduce Hidden Inflammation & Bloating
If your belly feels puffy or distended, it might not just be fat—it could be inflammation or bloating.
🚫 Cut back on processed foods, excessive sugar, alcohol, and artificial sweeteners—these can cause water retention and gut irritation.
✅ Add probiotic-rich foods (or a probiotic supplement) to support gut health.
💧 Drink 2-3L of water daily to flush out toxins and improve digestion.
4. Manage Stress (Because Cortisol Increases Belly Fat)
If you’re constantly stressed out, your body releases more cortisol, which leads to belly fat storage.
🧘♀️ Try these stress-busting techniques:
✔ Short daily walks outside
✔ Deep breathing exercises (5-10 mins a day)
✔ A relaxing bedtime routine to improve sleep
Even small daily changes can have a huge impact on how your body holds weight in your belly.
5. Fix Your Sleep (Because Poor Sleep Increases Belly Fat)
Not getting enough sleep? That could be why your belly fat won’t budge.
😴 When you don’t sleep well:
- Hunger hormones (ghrelin) go up, making you crave more sugar & carbs.
- Fat-burning hormones (leptin) go down, making it harder to lose weight.
✔ Aim for 7-9 hours of quality sleep per night.
✔ Try switching off screens before bed and keeping a regular sleep schedule.
How Long Will It Take to Lose Belly Fat?
Let’s be realistic: Your belly won’t change overnight.
If you focus on building muscle, improving gut health, managing stress, and eating the right foods, you’ll start noticing changes within a few weeks.
But for real fat loss, it could take several months—especially if your body is resistant to burning belly fat first.
The key? Stay consistent and trust the process. Your body is changing even when the scale isn’t moving.
Rhian's results here are over 6 weeks following the Zing Wellbeing plans
Final Thoughts: Love Your Body in the Process
I get it—you’ve worked so hard to lose weight, and you just want to feel confident in your belly area, too. But remember:
💛 Your body is incredible.
💛 You are more than your stomach.
💛 Progress takes time, but it’s happening.
Keep focusing on strength, gut health, movement, and mindset, and your belly will change over time. But most importantly—learn to love your body at every stage, because you deserve that.
If you need more guidance, meal plans, and workouts that support long-term belly fat loss, join us at Zing Wellbeing—where we focus on real, sustainable results 💛.