Why Running Isn’t Enough: The Truth About Losing Stubborn Belly Fat

Struggling to lose stubborn belly fat? You’re not alone. The internet is flooded with “quick fix” solutions—fad diets, extreme workouts, and overhyped gimmicks. But here’s the harsh truth: most of these so-called solutions set you up to fail.

The real danger? Wasting time and energy on methods that leave you frustrated, burnt out, and no closer to your goals.

But what if you could cut through the noise and follow a proven, straightforward blueprint to finally see results? Running, when done right, can be your game-changer—a powerful tool to burn fat, boost metabolism, and reclaim your confidence.

Don’t wait for another failed attempt to teach you what doesn’t work. Read on to uncover the simple, science-backed strategies that do. Your results are waiting—are you ready to take the first step?

1. The Only Fat-Loss Rule That Actually Works

The golden rule for losing body fat is to ensure you are in a 'calorie deficit'. A calorie deficit is when you burn more calories than you consume. For most people they assume that if they implement cardio solely this will result in fat loss, however that is not the case. 

Think of a calorie deficit like your bank account—if you consistently spend more than you earn, your savings (fat stores) decrease over time. But if you’re constantly ‘earning’ (overeating), those savings keep piling up.

Remember: You cannot out train a bad diet. Fat loss is dictated via physics (thermodynamics) - not magic.

If you are uncertain about how to physically enter a 'calorie deficit' here is our step-by-step guide on how to do so: 

1) Calculate your maintenance calories - this is how many calories you should roughly be eating to maintain/stay the same weight (calculators aren't 100% accurate, but are a good starting point) 

2) Create a deficit: Subtract 300-500 calories from your maintenance level for steady, healthy fat loss (don't starve yourself!). 

3) Combine diet with exercise: Running is an excellent way to increase calorie burn and maintain a deficit without drastically cutting food intake.

Ensuring your body is in a calorie deficit is the ONLY 'Golden Rule' when trying to lose fat.

2. Run Smarter, Not Harder

Good news: you don’t have to sprint like Usain Bolt in order to utilise running as a tool for aiding fat loss. In fact, consistent, moderate-paced running is just as effective—if not more—for long-term fat loss.

While low intensity steady state (LISS) runs are great, mixing in high-intensity interval training (HIIT) can be an effective way to burn calories in a short period of time (viable option for those with limited time). HIIT involves alternating between short bursts of intense exercise and recovery periods, which results in your HR (heart rate) spiking and thus is effective. 

• Example workout: Run hard for 30 seconds, then recover with a light jog for 1 minute. Repeat 6–8 times.

HIIT keeps your heart rate elevated for a longer period of time after your workout, meaning you’ll burn calories even after you’ve hung up your trainers. 

LISS on the other hand helps keep your heart rate lower than a HIIT workout, and is especially useful for those who aim to lose weight, whilst retaining as much muscle mass as possible when in a calorie deficit. 

Similarly, if running feels intimidating, remember: you don’t need to sprint like a pro athlete. A consistent 20-minute jog or even coming to ROCUP every Saturday can help start to build momentum and positive habits. Its all about consistency.

3. Muscle Up: Why Strength Training is Your Secret Weapon

Running alone is fantastic for burning calories, but combining it with strength training can help accelerate your fat loss via increasing that calorie deficit. Why?

• Muscle is a metabolically active tissue that requires energy to maintain, whereas fat tissues are not. Therefore, strength training and increasing muscle mass, can help burn more calories on a day-to-day basis. 
• Compound exercises like squats, lunges, and deadlifts incorporate multiple large muscle groups, helping to boost your overall calorie-burning capacity.

Aim for 2–3 strength sessions per week alongside your runs for the best results. 

4. Nutrition Can Make or Break Your Progress

As mentioned previously you can’t outrun a bad diet—especially if your goal is to lose belly fat. Running creates a calorie deficit, but your nutrition needs to support your goals:

• Focus on whole foods: Lean proteins, healthy fats, and complex carbs fuel your runs and keep you full. However, although fats are essentials, if possible keep them to a minimum as they are calorie dense. 
• Hydrate: Staying hydrated supports metabolism and prevents overeating. If possible dry drink 3-4 litres a day.
• Protein: Protein is the most satiating macro-nutrient of them all as it takes the longest to digest (meaning that if you incorporate protein in every meal you will feel 'full' for longer periods - this will help with overeating. 

5. Why Sleep is an Unrecognised Superpower

Believe it or not, your sleep and stress levels play a huge role in losing fat. Poor sleep and chronic stress increase cortisol, which can lead to binge eating. 

• Sleep tip: Aim for 7–8 hours per night to give your body time to recover and regulate hormones.
• Stress tip: Regular running itself is a fantastic stress reliever, thanks to those mood-boosting endorphins!
• Sleep Breakdown: If you are intrigued on how to best maximise your sleep for fat loss and overall wellbeing, we couldn't recommend enough this Joe Rogan Podcast.

Quick Recap: How Running Can Aid Your Fat Loss Journey

Running isn’t just about burning calories; it’s about taking control of your health. It’s about showing up, even when it’s hard, and knowing every step gets you closer to a healthier, stronger you.

Imagine feeling lighter, both physically and mentally, as you crush your goals. That’s what’s waiting for you, so why wait to start?

The Bottom Line: Run to Lose Fat 🚀

Every day you wait is another missed opportunity to start your journey. Lace up your trainers, set small goals, and take that first step.

The road to a healthier, stronger you starts today—don’t let it pass you by. Whether its by attending ROCUP, or tackling the challenge of fat loss on your own just remember 1% improvement everyday is better than none at all.