Written By
Adam Gray-Hayward
Reviewed By
Paul Winsper, Chief Science and Performance Officer, AlterMe
Crunches won't burn belly fat. Here's what the research says about spot reduction, what decides where you lose fat first, and what you can actually control.
Still confused by common nutrition advice? This guide breaks down major myths—like carbs causing weight gain, detoxing being a scam, and why extreme restriction doesn’t work—and offers a grounded, research-backed take on what actually supports your health and long-term goals.
Targeting belly fat with crunches or supplements does not work. Sustainable fat loss requires a calorie deficit, balanced nutrition, strength training, and daily habits that reduce body fat and improve long-term health.