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  • Writer's pictureFi Dean


Struggling to trim down that stubborn waistline? You're not alone. Reducing body fat around the waistline can be a challenging task. But fear not, because I'm here to share some effective strategies to help you achieve your goals.

First and foremost, reducing body fat is all about maintaining a calorie deficit. This means consuming fewer calories than your body burns through daily activities and exercise. Top tip: download the 'myfitnesspal' app, set up a profile and aim to reduce your calories by 500 for the first week. Take note of your body and how you feel. Adjust this calorie deficit to suit your personal goals but be sensible. Reducing by too many calories can have adverse effects. Need help? Drop me an email:

Focus on incorporating whole, nutrient-dense foods into your diet, such as fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods, sugary drinks, and excessive alcohol, as these can contribute to weight gain and hinder your progress.

In addition to eating healthier, regular exercise is essential for reducing body fat. And what better way to get started than with Personal Training Sessions? Whether you prefer in-person sessions at The Fifth Gym or virtual classes from the comfort of your own home, I'm here to guide you every step of the way. With customised workouts tailored to your fitness level and goals, you'll be well on your way to achieving that trim waistline in no time.

When it comes to exercise, a combination of cardio and strength training is key for burning calories and building lean muscle mass. Incorporate activities like running, cycling, or swimming for cardiovascular health, and add resistance training exercises like squats, lunges, and planks to strengthen and tone your muscles. Remember, consistency is key, so aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

Also, prioritising sleep and managing stress are crucial for reducing body fat. Lack of sleep and chronic stress can lead to hormonal imbalances that may increase appetite and promote fat storage, particularly around the waistline. Aim for 7-9 hours of quality sleep per night and practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, or yoga to promote relaxation and overall wellbeing.

Lastly, don't forget to stay hydrated and monitor your progress regularly. Drinking plenty of water throughout the day can help curb cravings, boost metabolism, and support overall health. Keep track of your food intake, exercise routine, and measurements to stay accountable and make adjustments as needed. Remember, it takes time so be patient and trust the process.

Let's recap... reducing body fat around your waistline requires a combination of healthy eating habits, regular exercise, adequate sleep, stress management, and consistency. Body fat, especially around the waist, can be super stubborn to remove and you will likely see it melt away from other areas of your body first so don't worry, this is very normal and part of the process.

If you need help to reduce body fat, get in touch and let's set some goals.

Happy Training!

Fi. x


Personal Trainer lifting top to show low body fat around waistline
PT Fi at The Fifth Gym - book now

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