The Myths And Truths About Losing Weight Around Your Waist

If you think losing weight around your waist is just about doing a few key targeted exercises, then I’ve got news for you: that advice is completely wrong (I’m sorryyyy)

In today’s post, I’m going to share with you the TRUTH about exercising to lose weight off your waist at any age. 

Myth: If I do exercises that are targeted at my waist – I will reduce my waist size

It is easy to see why this myth is so prevalent. There are so many exercise guru’s out there who tell you they have the secret formula to reduce waist size. (“3 exercise to target belly fat” – sound familiar?). It sounds so enticing… Only 3 quick exercises and I can have a flat washboard stomach.

We also know that there is FACT that if you target a certain muscle group with resistance based strength exercises, that you WILL tone and strengthen those targeted muscles. However, building and toning muscles is different to weight loss.  

We all know that weight loss is a by-product of exercise so why not target that exercise to where you want to lose weight. The answer is – because you can’t. Its genetically impossible.

That’s right, where you lose weight (and where you gain weight) is based on GENETICS.  

Below are 4 reasons why you cannot target weight loss off your waistline

Reason #1: Genetics and weight loss

We have all seen the diagrams before of different body shapes, pear, square, triangle, sting bean. These are the perfect example of where people are struggling to lose weight. Pear shaped people struggle to lose weight off their waist and hips. Triangle shaped people struggle to lose weight off their chest and face. Square body shaped people struggle to lose weight off their trunk. And bean poles struggle to put any weight on.

Speaking for myself, the first place I put on weight is my hips, bottom and thighs. The last place I put on weight is my chest and face. The first place I lose weight is my chest and face and the last place I lose weight is my hips, bottom and thighs.

I have a very good friend, who is really athletic (former professional athlete). The first place he puts on weight is his face. He can maintain his Statute Of David figure, but his face doesn’t stay chiselled.

There are other reasons too.

Reason #2: Midlife spread and weight loss

Originally thought this was a symptom of a sluggish metabolism as you age, this theory has now been debunked. So, what is the cause of the midlife spread? And can it be reduced.

Let’s start with the genetics. For women the transition into menopause and reduction in estrogen and progesterone shift fat to around that midline region.

For men a reduction in testosterone as they age does something similar. Redistributes fat to the midline region.

Reason #3: Aging and weight loss

A symptom of the aging process is a loss of muscle mass. Humans can lose up to 8% muscle mass each decade from the age of 40yrs. Unfortunately for our middle age spread, muscle mass is a calorie burner. The more muscle you have the more fat you burn. 

Reason #4: Lifestyle and weight loss

Getting older comes with an increase in work and family responsibilities. Life business provides less time available for an active (exercise based) lifestyle. A high percentage of jobs in this age demographic a based at a (sedentary) desk and stress from the busy lifestyle and stressful job leads to an increase in cortisol, again leading to excess weight around the midline.

The above 4 reasons provided all mean that to lose weight off your waistline, you can’t just do a few select targeted exercises to see results.

What to do instead

Personally, as an excise physiologist, I don’t like to promote weight loss programs for any age. I would prefer to promote exercise programs to make you feel great within yourself and if weight loss is a by-product of that then great. However, if you’re reading this blog post and you are under 65yrs and do want to lose weight, making sure you maintain your muscle mass with a strength program will help as will higher intensity cardio exercises. This is because muscle mass (having big muscles) requires more energy (fat) to function. And high intensity cardio exercises burn up to 20-30% more calories than a regular exercise program.

If you are over the age of 65yr, I am not going to promote weight loss program AT ALL. Excess weight becomes less and less of a concern the older you get. What is more important is that you are exercising most days of the week, maintaining your strength to ensure you can continue all of your activities of daily living until your end of days. 

Wrapping it Up

There you have it: The myth around targeted exercises to lose weight on your waist….BUSTED. 

The purpose of this post was not to dishearten you around exercise but more to ensure you are NOT disheartened when you see these incorrect weight loss strategies do not work.

I hope this post has helped you steer clear of misleading information so you can continue with your exercise journey with the right goals in mind.

Please remember that all positive action is better than no action at all and any small exercise action is better than no exercise action at all.

If you want to clear up any other exercise question you have, please email us at [email protected] or leave a comment below.