Belly/visceral fat decreases primarily when a sustained calorie deficit exists. IF can support that deficit, so it can indirectly reduce belly fat—but you cannot “spot reduce” fat. Studies show reductions in fat mass on average with time-restricted eating; how that translates to waist circumference varies individually. Best results come from combining IF with protein, fiber-rich whole foods, and resistance training to preserve lean mass and improve satiety. Common saboteurs include high sugar/alcohol in the eating window, late-night eating, poor sleep, and chronic stress—factors that worsen appetite regulation. For waist goals, manage total weekly energy, daily activity, resistance training, and sleep—not just the fasting window.