Chapter 15 — Fitness & Exercise
How do I lose belly fat?
You can't spot-reduce fat. Overall calorie deficit + resistance training + adequate protein (1.6–2.2 g/kg) + sleep is the entire toolkit. Belly is often the last to go, especially for men and post-menopausal women.
Follow-up questions
Best exercise for abs?
None makes fat disappear. Deadlifts, squats, and heavy carries build the underlying muscle so it shows once fat drops.
Waist trainers work?
No. Temporarily reshape, don't reduce fat. Chronic use weakens core.
Can you target fat loss in one area?
No. Spot reduction doesn't work; you lose fat systemically and genetics decides the order in which it comes off.
Does sleep affect belly fat?
Yes. Short sleep raises appetite hormones and cortisol, and is repeatedly associated with higher abdominal fat independent of calories.
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