Published on 7 January 2026Updated on 5 October 2026
How to lose belly fat
Belly fat is one of the hardest types to lose, both because of hormonal factors and because of the kind of fatty tissue that builds up in the area.
Belly fat is one of the hardest types to lose, both because of hormonal factors and because of the kind of fatty tissue that builds up in the area. Achieving a flatter, firmer abdomen requires a comprehensive approach that combines a balanced diet, regular exercise and, in some cases, medical-aesthetic treatments.
In this article, Dr. De Benito, plastic and cosmetic surgeon, explains the causes, strategies and effective solutions for reducing belly fat safely and with lasting results.
Why does fat build up in the abdomen?
Excess belly fat can be due to multiple factors:
- A diet high in sugars and unhealthy saturated fats
- A sedentary lifestyle or lack of regular physical activity
- Prolonged stress, which raises cortisol and promotes the buildup of visceral fat.
- Hormonal changes, especially in women from the age of 35
- Genetic and metabolic factors.
Diet: the key to losing belly fat
Reducing localized fat starts from within. No aesthetic treatment will be effective without a moderate calorie deficit and a healthy, sustainable diet.
Prioritize natural, balanced foods
- Vegetables, fruit and legumes rich in fiber.
- Lean protein (chicken, fish, eggs).
- Healthy fats (avocado, olive oil, nuts).
- Avoid sugary drinks, ultra-processed foods and excess alcohol.
Effective strategies you can put into practice
- Stay properly hydrated (1.5–2 L a day).
- Do not follow restrictive diets that can cause a rebound effect.
Exercise to reduce belly fat
Exercise helps burn fat and also improves muscle tone and basal metabolism.
Cardio plus strength, the winning combination
- Moderate cardio: walking, swimming, cycling or running (30-45 min, 3-5 times/week).
- Strength training: weights or bodyweight exercises to build muscle mass and speed up calorie burning.
Recommended exercises
- Plank
- Mountain climbers
- Crunches with postural control
- Squats and deadlifts (they engage the core indirectly)
Aesthetic treatments to remove localized fat
Liposuction or liposculpture
When belly fat persists despite a good routine, medical-aesthetic treatments can be a safe and effective complement. It offers visible, permanent results if a healthy lifestyle is maintained.
A comprehensive approach is the key
Losing belly fat requires consistency, professional guidance and a plan tailored to each person. Combining healthy habits, smart exercise and, if necessary, personalized medical-aesthetic treatments is the safest and most effective way to achieve a firmer, more defined abdomen.
A plan to lose belly fat
Where you can have it done
We perform tummy tuck (abdominoplasty) surgery at both of our centers. For each one you can see the price, the team that will look after you and real cases of patients from that city.
Frequently asked questions about how to lose belly fat
Why does fat build up around the belly?
Belly fat builds up because of several factors: a diet high in sugars and saturated fats, a sedentary lifestyle, prolonged stress that raises cortisol, hormonal changes (especially in women over 35) and genetic or metabolic predisposition.
What role does diet play in losing belly fat?
A balanced diet is key. It is recommended to prioritize vegetables, fruit, legumes, lean protein and healthy fats. Avoiding ultra-processed foods, sugary drinks and excess alcohol, staying properly hydrated and steering clear of very restrictive diets are essential steps for losing localized fat.
What is the most effective exercise to lose belly fat?
The combination of moderate cardio (walking, running, swimming or cycling) with strength training is the most effective. Exercises such as planks, mountain climbers, controlled crunches, squats and deadlifts help burn fat, tone the core and improve metabolism.
Which aesthetic treatments help remove localized fat?
When fat persists despite diet and exercise, treatments such as liposuction or liposculpture can be an option. These procedures offer visible, lasting results if healthy habits and regular physical activity are maintained.
What is the best way to get a firm, defined abdomen?
A comprehensive approach is key: combining healthy lifestyle habits (diet and exercise), consistency, professional supervision and, if necessary, personalized medical-aesthetic treatments ensures safe, sustainable results over the long term.