At Precision One Health and Fitness, a common concern we hear our members and PT clients talk about is belly fat. It is always a hot topic; not just for its appearance, but also for the health risks associated with it. Excess fat around the midsection is linked to serious health conditions like heart disease and type 2 diabetes. However, it’s important to understand that spot reduction—losing fat from one specific area—is a myth.
When your body uses fat for energy, it doesn’t just take it from the area you’re working. Instead, fat is broken down into molecules called triglycerides and used as fuel throughout the body. That means doing endless sit-ups won’t specifically shrink your waistline. The key is overall fat loss, which supports your total health and wellbeing.
So how do you approach fat loss effectively and sustainably? Here are five strategies we recommend:
1. Focus on a Calorie Deficit
Fat loss comes down to burning more calories than you consume. This is known as creating a calorie deficit. Start by learning how many calories your body needs to maintain its weight, then adjust your intake slightly below that. The goal is to eat mindfully and in moderation—not to starve yourself. Combining this with a nutrient-rich diet supports your energy and recovery during training.
2. Prioritise Protein
Protein is essential when you’re trying to lose fat and preserve lean muscle. It helps you feel fuller for longer, reduces cravings, and supports your metabolism. Aim to get around 25–30% of your daily calories from protein sources, such as lean meats, dairy, eggs, legumes, or protein supplements. This can help keep you satisfied and protect your muscle mass during weight loss.
Benefits of higher protein intake:
- Fewer cravings and reduced risk of overeating
- Better appetite control
- Maintains muscle while promoting fat loss
3. Incorporate strength training
Strength training is a cornerstone of any effective fat loss plan. It boosts your metabolism, supports muscle retention, and makes your body more efficient at burning calories—even at rest. At Precision One, we design programs that work all major muscle groups, ensuring you build strength, improve posture, and become more resilient overall.
4. Don’t Neglect Sleep
Getting enough quality sleep is just as important as exercise and nutrition. Lack of sleep can disrupt hunger hormones and increase cravings for high-sugar, high-fat foods. We recommend aiming for 7–9 hours of quality sleep each night to help your body recover and perform at its best.
5. Add Cardio for Heart Health & Calorie Burn
Cardiovascular activity—such as brisk walking, cycling, swimming, or jogging—is another effective tool for fat loss. It improves your cardiovascular health and helps you burn extra calories. We encourage you to find cardio activities you enjoy and do them consistently, whether in a class, outdoors, or as part of your gym routine.
Long-Term Success Comes from Consistency
Fat loss isn’t about perfection—it’s about persistence. At Precision One, we help you build a routine that works with your lifestyle. That means tracking your progress, staying active, eating well, sleeping enough, and showing up even when motivation dips.
When you take a balanced and consistent approach—focusing on nutrition, strength, cardio, sleep, and lifestyle—you’ll be well on your way to reducing excess body fat and improving your overall health.
