How to Get Rid of Belly Fat in Skinny Guys: 3 Tips.

Dear Davey,

I’m a really skinny guy that can eat pretty much anything. I rarely eat fruits and vegetables and never seem to gain any weight. The problem is, I have a bit of a belly and really want to get rid of the fat. What should I do?

Sincerely,
Mario

twotypes

Two different types of skinny fat.

Hey Mario,

Being blessed with a fast metabolism is a great thing – but it’s not an excuse to live an unhealthy lifestyle. Even skinny guys are susceptible to diseases and ailments like heart disease, high blood pressure and the like. Skinny isn’t necessarily a synonym for healthy.

When it comes to reducing excess belly fat in skinny guys, there’s really no magic to it. It’s about eating smarter and moving more. To that end, here are a few helpful tips:

  1. Upgrade your diet. Cut out the crap. That means reducing or eliminating processed foods, added sugar, refined grains, butter, cream and fried foods. Opt for appropriate quantities of vegetables, fruits, whole grains and lean meats. By eating healthier foods, you’ll also supercharge your energy levels and dramatically improve the quality of your life.
  2. Get active. Being skinny doesn’t give you a free pass to skip the gym. Even skinny people should engage in regular cardio. I’d recommend short sessions of high intensity interval training. Beyond cardio, spend time strength training with machines or free weights. To really reshape your body, I’d recommend heavy weights, low repetitions and progressively overloading your resistance. A combination of cardio and strength training is a strategy for gut-busting success.
  3. Eliminate stress. Cotrisol is a stress hormone that, in part, causes people to retain fat around their bellies. Try yoga or even meditation. Spend some quiet time outside and take a walk. By reducing stress and cortisol, you’re less likely to retain stubborn fat around your body’s midsection.

Are you a skinny guy with belly fat? In the comments below, let me know what you’ve tried.

Love,
Davey

 

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 100 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

Comments

  1. Corrin Adams says:

    Wow I didn’t know about cotrisol, I have been working on my mid section at the gym and cutting out the bad foods into diet with little result, looks like stress maybe a contribution I hadn’t realised

  2. Davey, just wanted to say thank you for all you do.
    Much Peace,
    Travis

  3. I’ve always been that “skinny with a belly” type, and a few months ago I cut out just two of my biggest vices – white bread and pasta. I now rarely eat bread but when I do it’s wholemeal, and I never eat pasta but sometimes have brown rice. I’ve noticed huge differences! More difference from just eliminating white bread & pasta than any other diet change where I’ve wiped out all sugar and fried food.

  4. So being skinny i still have a very small belly, there really isnt much but i want it gone. I have started running twice a week, between 2-4 km each time. I do like crabs like pasta, bread and fatty foods like pastries so its those that i need to cut out, or run more i dunno.

  5. Hi Dave, My name is rodrigo (toddy), I’m a brazilian gay.
    First I me sorry for my english bad, I still learning.
    I’m a slim boy, but have excess belly fat. I try all things
    and I cant lost this.
    Help me pleas baby.

  6. In agreement with the article, if you are an ectomorph and have a high metabolism, then altering diet and adding even minute cardio should show results quickly. I think a more problematic area would be “I’m an ectomorph but I don’t quite have a six pack,” in which case specialized cardio and strategic dieting may need apply. Simply to shed excess and have a flat belly, though? Get on an elliptical for half an hour several times a week, vow off soda and don’t eat anything fried.

  7. I am someone whose weight goes up and down like an elevator. The time it takes for me to approach overweight is the same amount of time it takes me to get back down to my target/desired weight, but the belly fat was always an issue. I ended up eating more raw foods, nuts, berries, cut back a little (but not much) on cheese and switched to almond milk. I also engaged in activities i didnt do that often. I started rollerblading more, lifting more, jump roping. Also i think cutting back on the booze helped A LOT. Im in graduate school and I work full time so my stress levels were only at their lowest when i was running through the park with my ipod blasting reggaeton in my ears. Also I got a gym membership but was always to intimidated to go so i started to exercises that were fun and different then the stuff that goes on at the gym. Also rope your friends in, fitness is a good way to hang out with friends too!

  8. I have always been very thin, and while I have had little problems with belly fat-I found cardio training never got me anywhere. I have literally been the same size and body weight since I was in HS (I am currently 24). About two months ago I started Crossfit, and while objections abound-I have never been happier. In these two months I have started to put on weight, have changed my eating habits and I have located muscles that I did not even know existed. It’s about a balance between diet and exercise, and that balance produces its own peace within your body.

  9. Luca Dofus says:

    I am indeed! And I have been for some time on a gain weight diet: mostly vegetables, lots of vegetables! and then normal amounts (well, a bit increased) of carboydrates and proteins (sorry for the spelling mistakes!).
    Recently I have been eating the same but not excercising = belly fat! :D Thanks for this, helped me a bit confirm what I already knew. Since I am really not a gym person, but love yoga, can yoga + swimming (or maybe a run) do the magic?

  10. I cut out drinking alcohol ( not completely ),started running last July, changed my diet completely. Started boot camp classes in January, have now joined a gym. I’ve lost over 50 pounds! I’ve seen a reduction in my mid section and love handles, but still have to do more to eliminate it completely! I don’t need six pack abs, I just don’t want to see a spare tire when I look in the mirror!!!

  11. I was skinny before and had belly belive it or not. Now i am more toned and leaner. Started going to gym last year and have been seeing big improvent. But the belly part was really difficult to get rid until i started eating properly. No really! You get toned abs not from your gym but from your kitchen. You are what you eat!
    Exercise is equally significant. I do abs exersices every alternate days.
    And finally, Collistar Abs and Hip treatment. It’s an Italian cosmetic brand. I swear by it. You see smoothness on yr abs in two weeks. The peppery sensation gives it an extra boost.

  12. For the last 4 years I’ve been doing a 24 hours water fasting once a week. It makes me much lighter and helps me to keep a constant weight.

  13. Cut out butter?! http://www.westonaprice.org/food-features/why-butter-is-better

    Otherwise great tips keep up the good work :)

  14. Back in high school, I was heavier set. I moved in with my sister after graduating and after 2-3 months, I had almost stopped eating. Hunger pains wouldn’t phase me, I would eat maybe one meal a day because the food I would buy, my “wonderful” sister would eat. After that 2-3 month period, I had lost almost 50 lbs (I know, very unhealthy), but then I got a job where I could eat food I made because the people I worked with knew what I was going through. At that time I was smoking, eating unhealthy and gained about 15 lbs. I met a wonderful man, who I have been with for over 3 years, and during that time, had gained healthy weight and started working out and making healthier decisions. I quit smoking, stopped eating fattening, greasy foods (with some “fat” days) and am at a healthy weight. I still have a little bit of a belly, but I am also a muscular build. With my habits, I can see myself toning areas of my body, losing “fat” weight and gaining muscle. However, my build, I could see myself being a skinnier “body builder” lol. I will continue with my healthy choices, and follow your tips. Thanks Davey Wavey for all of your tips.

  15. Cortisol is the bane of my existence. I had my first run-in with cortisol education 101 in high school and, while I’m still not master of the stress in my life, I’ve gotten significantly better. Working a stressful job and going to school part time, I’ve made hitting the gym and engaging in stress reduction my paramount priorities.

    But I also like baked things… damnit.

  16. George M. says:

    This is a Great topic! I think most of us in the Lean body types really get passed over when it comes to fitness talk. We’re in our own category where it’s not as easy for us to become vastly overweight because of our metabolism, and yet in turn it’s very difficult to work that excess off and gain muscle definition without a perfect diet and intense workout strategy.
    It really is difficult in a way for us to not cheat with our metabolisms, we can stay in a range where many are even envious of our physique (that is, until we take our shirts off). Just as Davey said though, we have to be strict on our diets. I’m currently trying to adjust mine and it is hard.
    I would recommend trying to find a workout/lunch buddy. Someone who is on the same relative track as you that can keep you accountable and help you come up with healthy alternatives. Put your heads together for meal ideas. It can actually be a lot of fun!
    Thanks to both of you for posting!

    -G

  17. Michael says:

    I did weight watchers 2 years ago and lost 50lbs right now I’m happily at 175lbs. I love following you because you make me honest to myself. I say “I could skip the gym today….WWDD = what would davey do.” I go to the gym anyway. I dont want to go back to the weight I was. I’m happier I’m healthier. I would love to see a video of you having a fat day. Lol you know go out and just say forget the fitness one day and live. It would make me feel that even you in your toned body can relax and let go once in a while and not regret it. ^ _^

  18. Luis Aldaz says:

    I’m was that kind of guy skinny with a belly fat. Have you heard about Insanity? Well I tried it for the 60 days and it actually worked. Now I just skip junk food and I go to the gym 4 or 5 times per week. I’m happy with the results. So I agree with Dave being skinny it doesn’t mean that you have to skip the gym.
    Peace bitches! xoxo

  19. If you are skinny and have a belly, you may have insulin resistance syndrome (previously known as metabolic syndrome) go to yr MD and ask for an insulinemia test.

  20. Hannah Sedlak says:

    Isn’t this the same kind of thing they say for all weight loss, though? Eat better, exercise more, lower stress?

  21. Conner Ashworth says:

    Hi Everyone,

    I have been in this situation in the past. I have a very healthy appetite. Chicken, Turkey, and fish is the only meat I eat. I cut out wheat from my diet and that really helped me loose weight. Wheat has an addictive component to it causing you to want to eat more. It also stores more fat as it is a fast burning sugar. Thanks to my doc I have retained an even healthier diet.

  22. Like Connor, I too have had to give up wheat since I have recently discovered that I am gluten intolerant. It seems this affects a great many people as they get older. I have lost 21 pounds in just over a month and feel so much better than I did before. I am unable to excersise in the same way that young people do because of a problem with my spine, but I can and do walk a lot, albeit sometimes with the aid of a stick.
    Diet is very important and you can achieve amazing results just by eating sensibly. Now, if only I looked like Davey Wavey……….

  23. William says:

    I was one of these guys! I was 130 pounds at 5′ 9″ and had a gut and love handles! But so skinny everywhere else. I used to put my body through the ringer, drank a lot, ate sweets ALL THE TIME, huge Chipotle burritos for lunch (while organic and locally sourced, NOT healthy) and I’m Italian so, meatballs, pasta, comfort food. What worked for me? P90X! I had never been active at all in my life and was skinny most everywhere but was getting pear shaped. P90X whipped me into shape in a short amount of time and gave me a great base for fitness. As for diet, I did their suggested calorie intake and macros. My muscles grew and my fat is GONE. I have 5% body fat now. Granted, I’m still pretty slim and I’m not a hulk, but I’m lean all over now and my muscle continues to grow. My routine these days is at a gym with resistance training 5 times a week and I’ve eased up on calorie counting as obsessively, though I still hit my macros for the day. I cook healthy, eat healthy (well, I eat completely different now, a different approach to food), and I feel completely different. Life changing.

  24. Thanks Davy, nice tips ~ as a side bar to burning through excess body fat and getting those abs ready for the beach, feel free to drop by and read my 6-week plan to lean muscle over at: http://www.sytropinhghreview.org/6-week-plan-to-lean-muscle/

    Terry P

  25. Tim Emery says:

    I am a 5’6″ 40 year old guy. I weigh 128 and have a big belly. I try to wear large shirts bit they look stupid. I had a trainer last year for 3 months and so little results I kept with it after for 3 more months with nothing. After 950.00 I became un motivated. I really want to wear shirts that fit me and not being embarassed by my belly. I don’t want to get buffed by any means, just want to get rid of the belly. I also have little man boobies.. lol. Any advice you can give me would be very helpful.
    Thanks
    Tim

  26. Finally a post that speaks directly to me. This is exactly the body type I am and I too want to get rid of my belly. Ive been working out hard for the past few months, Ive reshaped alot but I have those awful chest bones that poke out and very little chest muscles. Maybe I need to be using heavier weights like you suggested?!

    Thanks for that, will give it a try.

  27. I also have a lean body frame but my belly comes from the two evil B’s — Bread and Beer. I have cut way back on both and I’ve lost most of my “beer belly.” I’ve been working hard with core exercises which gave me strong stomach muscles but I still have that stubborn layer of fat that just won’t go away! I’ll never have an underwear model’s six-pack abs but I do look and feel much better.

  28. Trent Shaw says:

    Hi Dave, appreciate your articles. For the past 100 days I’ve lifted heavy weights focusing on squats, lunges, presses and pullups etc. I have combined this with intermittent fasting (16 hour fast 8 hour eating window) and mixing in 25-45 mins of eliptical cardio 4-5 times a week. My beginning weight was 210 and im now at 184 with more lean muscle and much less fat. Waist has gone from 36 to 32. Still have about 4-5% body fat to lose before my abs will show but im not stopping until i get there. Im hoping by august ill have the elusive 6 pack at the rate im going. Losing fat is the battle of a lifetime but not impossible. Check out beforeandafterfatloss.tumblr.com. if those girls can do it, so can you! Also leangains.com and anthonymychal.com skinny fat solution x physique is next level resources for us ectomorphs.

    • Hi Tren

      Could you please explain me what workout regime you followed upie how many sets reps for squats, lunges, presses and pullups .

  29. moe miaglia says:

    i just want you to know i am a cocksucker

  30. Hey Davey,
    I’ve been working out a lot, but can’t get the lower belly fat to disappear. Do rasberry keystones really work for belly fat? I’m doing exercises but I can’t get it done. Help me please!
    Your fan from Texas.
    John

  31. Zack Lay says:

    I’m Zack I’m 24, 5’8″ and 150lbs. I’ve recently began working out with free weights at my house and drinking protein afterwards. I am trying to gain mass but not fat. Any advice??

  32. Dear Dave,
    I’m a 23 year old guy with very thin legs and arms, but have a fat belly. I have done a lot of research on net upon it but I am really confused about my diet which I should take as I am a Lacto-vegeterian. Please suggest appropriate vegan diet and work-out tips for getting a flat belly and building some muscle mass on my thin legs and arms.

  33. U used to be very fat back in the day… im now skinny but still have a gut… I want to gain muscle and get Abbs… I usually see the muscle gain difference but no abbs what should I do

  34. I am a 14 year old girl and I am skinny all over but for some reason always have a bloated belly. I am a vegetarian so I eat healthily and eat lots of fruit and veg and hardly ever any crisps or anything like that and I exersice every day such as sit ups to tone abs then on Mondays and Wednesdays I do Zumba and aerobics I have only been doing this for about 2 months but I can’t see any improvement any ideas why this is or any tips to reduce tummy bloating and tummy fat?

    • Ure 14 years old. it’s about your age. I know that because my lil sister is exactly like you. You are becoming a woman. You can’t get rid of your hormones.. you need to wait a little more for your body to start being in your linear best shape. Just keep doing what you are doing and let the time pass! ;)

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  37. Hey Davey I’ve been having a hard time understanding what I should do to gain good muscle. The problem I have with doing this is that I’m a moderatly skinny teen and I’ve been getting allot of advice from people that don’t really understand where I’m coming from about the subject. What I’m needing help with is how can I gain a good amount of muscle on my body and how much should I be eating to gain muscle. Also my family doesn’t have allot of money to spend on the over the top meal plans or anything really, what kind of food can a family buy that is cheap and affordable and will still to the job. Lastly how much calories should I be consuming because I’m a teen male with a high motabolism ??? I don’t know precisely how much I should be eating, also how much sleep should a person try to get after a workout ??

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