https://www.buildtolastcoaching.co.uk/blog daily 0.75 2026-08-26 https://www.buildtolastcoaching.co.uk/blog/can-you-target-belly-fat-what-the-science-actually-says monthly 0.5 2026-08-26 https://images.squarespace-cdn.com/content/v1/6a748b31b60d8d520490ae19/ccbec9a0-b28a-4a32-a9db-5b2b9b4d3a7e/me+crunch.png Blog - Can You Target Belly Fat? What the Science Actually Says. The two types of belly fat When we talk about “belly fat”, we're actually talking about two different things. Subcutaneous fat is the softer fat sitting underneath the skin — the stuff you can pinch around your stomach, hips or thighs. Visceral fat sits deeper inside the abdomen, surrounding the organs. This is the type more strongly associated with metabolic health risks. And here's where the research gets interesting. A 2025 systematic review and meta-analysis of 12 randomised controlled trials involving 591 people found that prolonged exercise significantly reduced both types of abdominal fat. On average: Visceral abdominal fat decreased by 7.1% Subcutaneous abdominal fat decreased by 9.1% The researchers also found that exercise intensity influenced the response, although that doesn't mean everyone needs to start doing HIIT. So exercise absolutely can reduce belly fat. The important question is whether we can control exactly where that fat comes from.. https://images.squarespace-cdn.com/content/v1/6a748b31b60d8d520490ae19/11d4f5b9-cb46-4bac-9ede-04f508f6c5b3/me+russian+twist.png Blog - Can You Target Belly Fat? What the Science Actually Says. So can you actually target fat? For years the standard answer has been a simple no. Train your abs and you'll strengthen your abs. Train your legs and you'll strengthen your legs. But your body decides where it takes its stored fat from. However, a 2023 randomised controlled trial made things a little more interesting. Researchers compared aerobic exercise alone with aerobic exercise combined with abdominal endurance training. After 10 weeks, the abdominal-training group lost around 700g more trunk fat, despite the groups having similar reductions in total body fat. Does that prove we can crunch our way to a flat stomach? No. The study involved just 16 overweight men, so it's far too small and specific to overturn everything we know about fat loss. But it does suggest that the old statement “spot reduction is absolutely impossible” may be a little too simplistic. 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