How Long Would it Take to Lose Belly Fat?

How Long would it Take to Lose Belly Fat

Abdominal fats can be stubborn and refuse to easily burn. When you accumulate a lot of fat you are always inviting the risk of developing obesity-related diseases. Therefore, losing that extra fat you have accumulated is vital if you want to remain healthy. Losing fat is not as easy as you may think and for it to happen you must create a calorie deficit in your body.

That basically means you must break down more calories than you take in, and the bigger the deficit the faster the loss. Maintaining a healthy diet plan and your aggression in exercises can help you too lose fat faster.

Before we get to understanding how long it would take to lose fat, let’s look at the difference between subcutaneous and visceral fats.

Visceral vs Subcutaneous Fat

Subcutaneous fat is stored just under the skin and can be seen as the flab on your back, hip, thighs and tummy. Unless you are obese or overweight this fat poses no serious risk to your health, however it can be difficult to lose it.

Visceral fat is the fat that forms deep behind the wall of your abdominal region surrounding the vital organs. This fat spells serious harm to your health since it is biologically active and interferes with vital processes of your body. This fat causes metabolic related diseases like type two diabetes and heart disease. Unlike subcutaneous fats, it can be shed by aggressive exercise and healthy eating.

Losing Belly Fat

If you have already gained belly fat and are in the process of trying to lose it, these are the things you should keep in mind. To lose a pound of belly fat you must create a calorie deficit of 3500, and this simply means you must take in fewer calories and burn more.

According to the American council on exercise, to stay healthy you need to shed 1-2 pounds of fat per week. This translates to maintaining a calorie deficit of between 3500—7000. This means that your daily calorie deficit levels should remain between 500-1000.

Your nutritional habits determine the number of calories you take in. If you aid your body in creating and maintaining this deficit, you will be able to burn fat fast. Additional fat can be burned via physical exercises. Another thing that dictates the speed at which your body burns fat it the rate of your body’s metabolism.

Metabolic Rate

Understanding your body’s metabolic rate is the first step towards knowing how fast you burn fat.  An equation that incorporates your age, height and weight can help you estimate the rate.

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Keeping a record of your daily metabolic rate will go a long way in helping you to lose the belly fat and also give you a lot of health benefits.

Rate of Belly Fat Loss

The rate of belly fat loss is hugely dependent on your metabolic rate and the size of your calorie deficit. To know how fast you will lose fat, you must first know the number of calories you consume daily and the extra that you use up in your daily exercise.

Illustration will work best here, so let’s take a woman aged 40, who is 5 feet tall and weighing 200 pounds. Using these figures, we calculate the resting metabolic rate 655 plus (4.35×200) plus (4.7×60) minus (4.7×40) .

This metabolic rate would require this woman to maintain a daily calorie intake of about 1500, in order to maintain a deficit of 119. This would translate to losing one pound of fat in a month remembering that we are operating using a resting metabolic rate and normal nutritional adjustments.

If this woman jogs for one hour at the speed of 5mph, this would mean she burns 606 extra calories. Therefore, if we add 606 to 119 we get a calorie deficit of 725 and this is on daily basis. This brings her rate of losing fat at 1 pound in about 5 days, hence in a month she would be losing approximately 6 pounds.


An effective fat loss program should incorporate good healthy eating habits and a special exercise regimen. These two factors are the major controllers of the rate at which you burn fat. Therefore, we can confidently state that the rate at which you lose belly fat is solely dependent on your own efforts and habits.

If you train aggressively and adopt good eating habits then you will be a victor, but if not, belly fat will bring you persistent problems for the rest of your life.

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