Are you having trouble losing belly fat? Genetics, hormones, or mistakes that can easily fix this could be to blame. Getting rid of your belly fat is important for more than just vanity. Excessive belly fat is a predictor of heart disease, type 2 diabetes, insulin resistance and some cancers. If diet and exercise don't do much to reduce fat, your hormones, age, and other genetic factors may be the reason. Read on for 11 possible reasons why you're not losing belly fat.
You are getting older
As you get older, your body changes. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. In addition, women transition into menopause. In menopause, the production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also begin to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies.
You're doing the wrong workout A daily run or spin class is great for your heart, but cardio workouts alone won't do much for your waistline. You should do a combination of weight and cardiovascular training. Strength training increases muscle mass, so your body burns more fat. Muscle burns more calories than fat, which is why you naturally burn more calories per day by having more muscle.
You eat too many processed foods
Refined grains such as white bread, crackers and chips, as well as refined sugars in sweet drinks and desserts increase inflammation in our bodies. Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat. Natural foods such as fruits, vegetables and whole grains are full of antioxidants, which have anti-inflammatory properties and can therefore actually prevent belly fat from occurring.
You are eating the wrong fats The body does not react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of fats (especially omega-3s, found in walnuts, sunflower seeds and fatty fish like salmon) have anti-inflammatory effects on the body. And when eaten in good portions, it can do your body some good. But eating too much fat of any kind can increase your calorie intake and lead to weight gain, so enjoy healthy fats in moderation.
Your training is not challenging enough
To banish stubborn belly fat, you need to build up your workouts. You should train at full intensity because the end goal is to burn more calories, and high intensity training does. High intensity workouts mean going for it as much as you can. If this sounds intimidating, remember:you will burn more calories in less time.
You are doing the wrong exercises
Do you only do crunches until you can't anymore? Stop it! The crunch isn't the exercise that's going to get you a six-pack. Instead, do functional exercises that use the muscles in your abdomen, back, pelvis, side, and other body parts. These exercises use more muscle, so there is a higher percentage of calories burned while doing them.
You are stressed Tight deadlines, bills, your kids – whatever your source of stress, it can make it harder to lose unwanted pounds, especially around your belly. And it's not just because you tend to eat high-calorie foods when stressed, it's also due to the stress hormone cortisol, which can increase fat. Higher levels of cortisol are linked to more visceral fat.
You don't sleep enough If you're one of those people who sleep less than six hours a night, here's an easy way to shrink your waistline:sleep more. A long-term study found that those who slept five hours or less a night were 30% more likely to gain 15 pounds or more than those who slept for 7 hours.
You are apple-shaped If the pounds are coming around your waist, instead of your hips and thighs, you're apple-shaped. This genetic position means that getting rid of belly fat will be more difficult, but not impossible.
You are sick
If your testosterone levels are high, it would be difficult to lose weight. If you are apple-shaped and overweight, it is a good idea to see a doctor, as there is also a chance that you are pre-diabetic or diabetic.
You are unmotivated
Are you committed to the work it takes to lose belly fat? Reducing belly fat takes a combination approach of a diet low in fiber, carbohydrates and sugar, along with cardiovascular and weight exercise. If you are willing to work on it, you can lose fat.
