Myth: You Can Burn Belly Fat With Crunches

The myth

Do enough crunches and the fat on your belly will burn away.

The truth

You can’t choose where you lose fat. Your body pulls fat from all over, in an order set mostly by your genes. Working a muscle doesn’t burn the fat sitting on top of it. This idea is called spot reduction, and it doesn’t work.

So what does shrink your waist?

• A small calorie gap. Eat a bit less than you burn, every day, for weeks.
• Protein at every meal. It keeps you full and protects your muscle.
• Strength training. Big moves like squats, deadlifts, rows and carries use lots of muscle and help you keep it while you diet.
• More walking. Easy, free, and it adds up.
• Sleep. Poor sleep makes you hungrier and less likely to train.

Are crunches useless then?

No. A strong core helps your back and your lifts. Just think of core work as building the muscle, and your diet as uncovering it.

Why the belly goes last

For many men the belly is the first place fat goes on and the last place it comes off. That’s normal. Keep going. It will move.

FAQ

Can I lose fat from just my stomach?

No. You lose fat from your whole body. Your belly will shrink as your overall body fat drops.

What’s the best exercise for belly fat?

There isn’t one. The best plan is a small calorie gap, high protein, strength training and daily walks.

Should I still train my abs?

Yes. A few sets of planks, carries or dead bugs a week builds a strong core. It just won’t burn fat on its own.

This article is general information only. Check with your GP before changing your training or diet if you have a medical condition.