Many people eat healthily and exercise regularly, yet still struggle to lose fat around their waist. Experts suggest that the solution may not lie in doing more exercise or reducing calories, but rather in understanding how the body stores and uses energy.
According to nutritionist Gladys Mugambi, the head of the Division of Health Promotion and Education at Kenya’s Ministry of Health, strategic fasting, a mindful and structured eating pattern, may hold the key.
While intermittent fasting is often practised in a routine manner—such as the popular 16/8 method (fasting for 16 hours and eating within an 8-hour window), strategic fasting takes a more tailored approach. It involves planning fasting and eating windows based on individual lifestyles, metabolic needs and goals.
“Intermittent fasting focuses on the schedule,” says Ms Mugambi. “Strategic fasting, on the other hand, emphasises the strategy—why, when and how you fast, as well as what you eat in between. It’s about aligning fasting with your body’s natural rhythms to improve hormone balance, metabolism, and overall body composition.”
Why is belly fat so stubborn?
“There’s no specific area where the body chooses to lose fat first,” says Ms Mugambi. “However, people tend to notice belly fat more because it is visible, and it is often the last to go."
The midsection is particularly resistant to fat loss because visceral fat—the deep fat that envelops organs is hormonally active. This type of fat releases compounds that increase inflammation and insulin resistance, creating a cycle that makes fat harder to burn.
While exercise can tone muscles and boost metabolism, Ms Mugambi emphasises that diet and hormones play the most significant roles in fat loss.
“You can’t out-train a poor diet. The balance between food and exercise is crucial — not just for the stomach, but for the whole body,” she says.
The hormonal connection: Insulin, cortisol and growth hormone
Hormones, particularly insulin, determine whether your body stores or burns fat. Frequent eating, especially of refined carbohydrates or sugary foods, keeps insulin levels elevated, signalling to your body to store fat rather than use it.
“That’s where fasting helps,” explains Ms Mugambi. “When you go for extended periods without food, insulin levels drop and your body begins to use stored fat for energy instead of relying on glucose.”
Fasting can also help to rebalance cortisol (the stress hormone) and growth hormone, both of which influence belly fat. High cortisol levels resulting from chronic stress can lead to cravings for sugary or fatty foods, whereas growth hormone, which increases naturally during fasting, promotes the breakdown of fat and preserves lean muscle.
When practised correctly, fasting triggers a process called metabolic switching, whereby the body shifts from burning glucose (sugar) to burning stored fat for energy.
“Initially, the body may resist; you might feel tired or hungry,” says Ms Mugambi. “However, once it adapts, it becomes more efficient at burning fat.” It is at this point that many people start to notice significant changes, particularly in terms of their waistlines.
However, Ms Mugambi cautions that fasting should always be combined with physical activity. “Exercise helps your body utilise stored energy and maintain muscle mass. But don’t overdo it; fasting should be gradual and disciplined to avoid straining the body.”
Common fasting strategies, she says include the 16/8 method: Fast for 16 hours and eat within an 8-hour window each day, for example from midday to 8pm. This approach supports insulin regulation and calorie control.
The 5:2 method, which entails eating normally for five days a week and consuming 500 to 600 calories on two non-consecutive fasting days. This creates a manageable calorie deficit and a metabolic reset.
Ms Mugambi advises beginners to start with shorter fasts of eight to 10 hours and gradually extend them as their bodies adapt. She emphasises that what you eat after fasting is as important as the fasting itself.
She recommends a nutrient-dense, whole-food approach, including plenty of vegetables, fruits, whole grains, and healthy fats such as olive oil, avocados, and nuts, but in moderation.
“Drink eight to 10 glasses of water daily to flush out waste and support metabolism,” she adds. “Choose whole foods such as traditional brown ugali or brown rice, reduce refined carbohydrates, and limit fried foods.”
While fasting can be beneficial for many people, it is not suitable for everyone. Those with diabetes, heart disease or other chronic conditions should only fast under medical supervision. Pregnant or breastfeeding women, older adults and people taking blood sugar-lowering medication should also be cautious, as fasting can have adverse effects if not managed properly.
Ms Mugambi warns that one of the biggest mistakes is to treat fasting as a quick fix. “Some people lose weight quickly, but then regain it once they return to normal eating habits. Fasting should form part of a long-term lifestyle change, not a short-term challenge,” she advises.
Another common pitfall is overeating during eating windows. “If you fast for 16 hours and then snack continuously for eight, you cancel out the benefits,” she cautions. Be deliberate with your portions.”
Stress and poor sleep can also undermine fasting efforts. “When cortisol levels rise, your body craves quick energy from sugary foods. Adequate sleep and hydration are critical, as they help regulate hormones and support metabolism,” adds Ms Mugambi.
Additionally, mindset and routine are crucial for success. "First, decide that you’re going to do it, and then plan your routine. Support from friends or family can help keep you accountable," she advises.
She also recommends changing your environment. “If you tend to eat out of boredom, keep busy or spend more time outdoors during your fasting hours to avoid temptation.”
Eating at consistent times helps to align your body’s internal clock with digestion and energy use. “If you eat just before going to bed, your body will store most of that energy as fat,” she explains. “Eating earlier allows your metabolism to utilise food more efficiently.”
