On Average, How Long Does It Take to Lose Belly Fat?

Your weight doesn’t actually tell you all that much about your health. Numbers like your blood pressure and cholesterol are increasingly seen as more important markers of health. But belly fat — the visceral kind that’s deep inside your abdomen around your organs — is still linked with certain health concerns.

That said, shedding abdominal fat doesn’t happen overnight, and it requires some commitment to regular exercise, balanced eating, consistent sleep and stress management.

Everyone’s average fat loss time will vary, depending on your activity level, personal preferences and how much belly fat you’re aiming to lose. But in general, a rate of 1 to 2 pounds a week is seen as a safe and sustainable fat loss rate, according to the Centers for Disease Control and Prevention (CDC). People who try to expedite this weight-loss timeline are less likely to keep the fat off for good.

To really understand the process of reducing belly fat, it helps to know what’s going on in there.

There are two types of belly fat:

• ‌‌Visceral fat‌,‌ the “hard” kind that lies deep inside the abdomen and surrounds our organs
• ‌‌Subcutaneous fat‌,‌ the soft kind you can pinch that lies in the layer beneath the skin’s surface

Most belly fat is subcutaneous, but visceral fat is linked to a higher risk of health problems, according to Harvard Health Publishing. Luckily, visceral fat is also more easily broken down — aka eliminated — by the body with the right fat-loss strategies.

As unsatisfying as this answer may be, it depends.

There are so many factors that affect the time it takes to lose abdominal fat or weight in general, according to the National Institute of Diabetes and Digestive and Kidney Diseases, including:

• Your access to healthy foods
• Your job
• How much sleep you get
• The medicines you take
• Your overall physical and mental health
• Your family history and genes
• Your activity level
• Your current body size

If you lose 1 to 2 pounds a week, here’s how long it may take you to lose various total amounts, on average:

• ‌10 pounds:‌ 1 to 2 months
• ‌20 pounds:‌ 2 to 5 months
• ‌40 pounds:‌ 5 to 10 months
• ‌60 pounds:‌ 7 to 15 months
• ‌100 pounds:‌ 1 to 2 years

While weight loss isn’t quite as simple as calories in and calories out, it can be helpful to take in fewer calories than you’re burning. This is called a calorie deficit. And you create one by eating a bit less, moving more or a combination of both.

It’s generally considered safe to start by cutting back by about 500 calories a day, according to the Mayo Clinic. (It was once believed that cutting 500 calories a day would burn a pound of fat, but that’s not true for everyone.)

Keep in mind, though, that you still need enough calories to fuel your daily activities and exercise. You shouldn’t slip below 1,200 to 1,500, depending on your body size, according to Harvard Health Publishing. Consistently eating too few calories or burning too many may put you at risk for nutrient deficiencies and slow your metabolism and fat-loss progress.

What you eat helps determine successful fat loss. Protein helps you stay full until your next meal or snack and also helps you retain muscle, according to the Cleveland Clinic. Choose lean proteins over fattier cuts of meat and foods high in saturated fat, like fish, poultry, beans, nuts, seeds, eggs and soy.

Don’t ban carbs entirely, but pick ones that are high in fiber, like fruits, veggies, whole grains and legumes. And opt for unsaturated fats — found in fish, avocado, olive oil, nuts and seeds — to absorb nutrients, create hormones and build healthy tissue and cells.

It’s a myth that crunches and sit-ups will make belly fat disappear. To lose belly fat with exercise, you need to lose total body fat through regular cardio workouts and strength training. (Always talk to your doctor before starting a new exercise program.)

Aim for at least 150 to 300 minutes each week of moderate-intensity cardio or 75 to 150 minutes of vigorous-intensity cardio, according to the Physical Activity Guidelines for Americans. You can think of this as five 30- to 60-minute walks a week or five 15- to 30-minute runs. You should also try to fit at least two days of full-body strength training into your routine.

High-intensity interval training — in which you alternate periods of aerobic activity with periods of rest — offers more benefits for belly fat loss, according to September 2019 research in ‌Mayo Clinic Proceedings‌.

Along the way, check in with your belly fat loss progress. You don’t even need a scale to do so: Try on some clothes to see if they fit any differently around the waist. Clock your waist circumference with measuring tape. Or just consider how you feel moving through your day or in your workouts.