Among the numerous fitness myths circulating through infomercials and influencer content, the idea that you can “blast belly fat” stands out as one of the most misleading. The concept of targeted fat loss, also known as spot reduction, simply doesn’t align with how our bodies function.

“You can’t spot reduce, no matter how enticing the marketing or advertisements might be,” explains Chris Mohr, PhD, RD, cofounder of Mohr Results. “While it would be great if we could choose where to lose fat, our bodies decide where fat comes off.”

But while belly fat can’t be prioritized, it’s certainly possible to lose it. Belly fat, or visceral fat, poses significant health risks, making it a high-priority target for overall fat loss. Studies have shown that visceral fat increases the risk of serious health conditions, and the longer you carry it, the harder it becomes to lose.

Why is Belly Fat More Dangerous?

When most of us think about fat, we’re referring to subcutaneous fat—the fat just beneath the skin. It can accumulate anywhere on the body, from arms to legs, and while we may not always like how it looks, it’s not necessarily harmful to our health.

Visceral fat, however, is stored deeper in the body, behind the abdominal wall, surrounding vital organs like the heart and liver. Unlike subcutaneous fat, which you can pinch, visceral fat is only visible through its impact on your waistline. More concerning is the fact that visceral fat is highly inflammatory, leading to elevated risks of heart disease, liver disease, and even dementia.

Dr. Rekha Kumar, MD, MS, chief medical officer at Found and associate professor at Weill Cornell Medical College, highlights the dangers: “Visceral fat puts individuals at a much higher risk for a wide range of diseases, and probably more that we haven’t discovered yet.”

How Can You Tell if You Have Excess Belly Fat?

The most accurate way to measure visceral fat is through a CT or DEXA scan, but for most people, a waist-to-hip ratio can serve as an effective indicator. Simply measure your waist and hips and calculate the ratio. For men, a ratio of 0.95 or lower is considered healthy, while a ratio of 1.0 or higher signals a higher health risk.

Additional warning signs include high blood sugar, low testosterone, and even symptoms like snoring or difficulty swallowing, which may indicate fat accumulation around other organs.

Burning Off Belly Fat: What Works?

While you can’t directly target visceral fat, certain strategies can help you lose it. Here’s what experts recommend:

Focus on Resistance Training and HIIT

A Harvard study tracking 10,500 men over 12 years found that strength training was more effective at reducing waist size than aerobic exercises. Strength training helps by increasing lean muscle, which boosts your resting metabolism and burns more calories, preventing fat storage.

“Strength training makes your body more sensitive to insulin,” Dr. Kumar explains, “and since visceral fat is linked to insulin resistance, building muscle can help reduce belly fat.”

High-intensity interval training (HIIT) also shows promising results for visceral fat loss. Try incorporating strength exercises into your HIIT running routines for maximum benefit.

Maintain a High-Protein, Calorie-Deficit Diet

While reducing overall calories is crucial, maintaining a high-protein intake is equally important. Luke Carlson, founder of Discover Strength, recommends consuming 0.7 to 1 gram of protein per pound of body weight per day to support muscle growth while losing fat.

Noelle McKenzie, CPT, cofounder of Leading Edge Personal Trainers, emphasizes, “It’s not just about losing weight. We need to preserve lean muscle while shedding fat.”

Stay Hydrated and Eat More Fiber

Adequate hydration is essential for fat loss. Nate Feliciano, owner of Studio 16, advises drinking half your body weight in ounces of water daily to support your fat-burning goals. Fiber also plays a key role by helping you feel full, reducing the likelihood of overeating.

Don’t Let Poor Sleep Undermine Your Progress

Sleep is often overlooked, but it plays a major role in fat loss. A study published in Sleep Medicine found that insufficient sleep was linked to higher visceral fat accumulation. Aim for at least eight hours of sleep per night to support your fat-loss journey.

In conclusion, while you can’t selectively “blast” belly fat, a combination of strength training, a balanced diet, hydration, and quality sleep will help you shed visceral fat, improve your overall health, and reduce the risk of serious diseases.