Getting rid of unwanted belly fat can be one of the most challenging and, frankly, frustrating aspects of weight loss. Accumulating abdominal fat is often effortless, and it tends to linger stubbornly. If you’re diligently following your diet and fitness routine but that pesky belly fat just won’t budge, it’s time to reevaluate your approach and identify the subtle habits that might be hindering your progress. We reached out to experts, including Victoria Brady, a personal trainer on Fyt, and Lisa Young, Ph.D., RDN, author of “Finally Full, Finally Slim,” a nutritionist in private practice, and a member of our Medical Expert Board, to pinpoint the most common reasons why you might be struggling to lose belly fat. If you recognize any of these habits in your daily routine, it’s crucial to address and rectify them promptly.
The good news is that you shouldn’t lose hope in your quest to trim stubborn belly fat. There are specific steps you can take to make the process more manageable. For starters, adopting a diet rich in whole foods, lean protein, and fiber while minimizing processed foods is an excellent initial move. Additionally, finding workouts that you genuinely enjoy and can stick with is essential, but don’t forget to strike a healthy balance between strength training and cardio. Implementing these changes might seem daunting initially, but rest assured that these necessary adjustments will pay off handsomely in the long term.
1) Being in the high-stress zone
If you find yourself frequently succumbing to stress, it’s crucial to recognize that chronic stress can lead to elevated cortisol levels, a hormone associated with the increased storage of abdominal fat, as pointed out by Brady. She further explains that stress can trigger emotional eating or lead to poor food choices, both of which can impede your weight loss efforts.
It’s imperative to establish effective strategies for managing stress to prevent overeating, a common response to stress. There are various methods you can explore, such as meditation, practicing controlled breathing, engaging in yoga, or indulging in your favorite physical activities like hiking, biking, or simply taking your dog for a walk. These practices can help you manage stress more effectively and avoid the pitfalls of stress-related overeating.
2) Not getting enough quality sleep
Insufficient or low-quality sleep can disturb the delicate balance of hormones that regulate appetite and metabolism, as Brady highlights. She notes that a lack of sleep is associated with heightened cravings for sugary and calorie-laden foods. Furthermore, Young points out that these hormonal disruptions can contribute to the storage of fat in the abdominal region.
Prioritizing adequate and high-quality sleep should be a top concern. The aim is to achieve a solid seven to eight hours of restorative sleep each night. Brady recommends establishing a consistent sleep schedule, cultivating a calming bedtime routine that involves unplugging from electronic devices an hour before bedtime, and ensuring that your sleep environment is conducive to quality rest. These steps can help you attain the necessary restorative sleep and maintain hormonal balance for a healthier weight management journey.
3 )Leading a sedentary lifestyle
Aside from being a surefire way to accumulate belly fat, research indicates that leading a sedentary lifestyle can have severe health consequences. According to Brady, “Living a sedentary life with minimal physical activity can slow down metabolism and decrease calorie expenditure, hindering the body’s ability to burn fat, including abdominal fat.”
Fortunately, addressing this issue is relatively straightforward. You can set reminders on your phone or wearable devices to prompt you to stand up and move throughout the day—there are no excuses! While it’s easy to become engrossed in work, binge-watching TV shows, or diving into a captivating book, incorporating more physical activity into your daily routine can do wonders for your health and your abdominal fat.
Brady recommends integrating resistance exercises, such as weightlifting, into your fitness regimen. Building muscle mass can rev up your metabolism and enhance calorie burn, including the burning of belly fat. Additionally, she suggests engaging in regular aerobic activities like jogging, cycling, or swimming to boost calorie expenditure and facilitate overall fat loss, including in the abdominal area.
4) Eating an unbalanced diet
Indulging in a diet rich in refined carbohydrates, processed foods, unhealthy fats, and added sugars is certainly not conducive to achieving weight loss, and it’s a surefire way to add extra pounds, particularly around your belly. These types of foods often lack essential nutrients and are loaded with calorie content.
It’s crucial to shift your focus towards adopting a well-balanced diet that aids in melting belly fat and maintaining a healthy weight. Opt for whole, unprocessed foods that are brimming with vital nutrients. Consider incorporating items like eggs, oatmeal, avocados, sweet potatoes, salmon, black beans, nut and seed trail mix, Greek yogurt, tuna, turmeric, bananas, whole-grain bread, and grass-fed meats into your weekly snacks and meals. These choices can contribute to a healthier eating pattern and support your efforts to trim belly fat and sustain your progress.
5) Going overboard with the cocktails
Indulging in a fun night out on the town is something we all enjoy, but it’s essential to be aware of the calorie count when you’re ordering your favorite cocktails or sipping on that red blend because those calories can accumulate quickly. Often, the festivities don’t conclude at the bar but extend to include a late-night slice of pizza or a visit to a fast-food joint.
Lisa Young highlights the impact of high alcohol consumption on efforts to reduce belly fat, as drinks like mixed cocktails can be calorie-dense. She explains, “Excessive alcohol consumption poses challenges for belly fat reduction because these beverages are high in calories. Alcohol also tends to increase appetite, leading to overeating, and it impairs the body’s ability to burn fat because it prioritizes metabolizing alcohol over fat.”
Being mindful of your alcohol intake and its potential to contribute to excess calorie consumption can be crucial when striving to maintain a healthy diet and achieve your belly fat loss goals.
6) Genetics and hormonal factors
In some cases, excess belly fat may not be attributable to any negative lifestyle choices but instead influenced by genetic and hormonal factors. As Victoria Brady points out, “Certain individuals, like myself, for example, have a genetic predisposition to carry excess belly fat.” Additionally, hormonal imbalances, such as insulin resistance or elevated estrogen levels, can pose challenges in the journey to shed belly fat.
If you suspect that genetic or hormonal factors may be contributing to your belly fat, it’s a wise decision to consult with a healthcare professional. They can provide you with a more comprehensive assessment and guidance on the most appropriate course of treatment or management. It’s essential to address these underlying factors to achieve your desired health and fitness goals effectively.