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Getting rid of unwanted belly fat can be the most difficult, if not downright frustrating, part of losing weight. Belly fat accumulates easily and usually lasts. If you seem to be doing everything right in your diet and exercise routines, but your belly fat won’t budge, it’s time to rethink your course of action and discover the sneaky habits that are holding you back. We spoke with Victoria Brady, personal trainer at Fyt, and Lisa Young, PhD, RDN, author of Finally Fat, Finally Thin, a nutritionist in private practice and member of our panel of medical experts, who call The Most Common Reasons Why You Don’t lose belly fat. If you recognize any of these habits in your daily routine, it’s time to eliminate them and fix them as soon as possible.
Not Losing Lower Belly Fat
When it comes down to it, don’t lose hope when it comes to reducing stubborn belly fat. There are certain things you can do to help lose belly fat. For example, eating a diet full of whole foods, lean protein and fiber and cutting out processed foods is a good place to start. Also find workouts that you stick to and enjoy, but don’t forget a healthy balance between strength training and cardio. Making changes can be scary at first, but know that these necessary changes will be worth it in the long run.
Six Easy Ways To Reduce Belly Fat (and They Don’t Include Exercising)
Read on to find out what the experts have to say about the most common reasons why you’re not losing belly fat. And when you’re done, don’t miss the 8 inflammatory foods that give you belly fat.
If you are easily stressed, you should know that chronic stress can lead to elevated levels of cortisol, which is associated with increased belly fat storage, explains Brady. “Stress can also lead to emotional eating or poor food choices, which hinders weight loss,” she notes.6254a4d1642c605c54bf1cab17d50f1e
It is crucial to establish productive ways of dealing with stress and therefore avoid the overeating that often accompanies stress. Examples include activities such as meditation, breathing, yoga or the physical hobbies you enjoy most, such as walking, cycling or walking your dog.
“Insufficient or poor quality sleep can disrupt hormone balance, affect appetite and regulate metabolism,” says Brady. “Lack of sleep is also associated with increased cravings for sweet and high-calorie foods.” In addition, Young points out that these hormonal imbalances favor the storage of fat in the abdominal area.
If You Have Stubborn Fatty Areas, There Could Be A Reason. Here’s How To Help
Getting enough quality sleep should be a priority. Your goal should be seven to eight hours of rest each night. “Establish a consistent sleep schedule, create a relaxing bedtime routine by unplugging an hour before bed, and make sure your sleep environment is conducive to quality sleep,” suggests Brady.
As well as being a surefire way to pack on belly fat, research shows that a sedentary lifestyle can literally kill. “Leading a sedentary lifestyle with minimal physical activity can slow your metabolism and reduce calorie consumption,” says Brady. “Lack of exercise hinders the body’s ability to burn fat, including belly fat.
This can be a simple solution. Set reminders on your phone or wearable technology that tells you when to get up and move throughout the day, no excuses! It’s so easy to get caught up in work, TV shows or even a juicy book, but you’re doing your health and your stomach a huge favor by adding more movement to your day.
“Include resistance exercises, such as weight lifting, in your exercise routine. “Building muscle mass can increase your metabolism and help you burn more calories, including belly fat,” suggests Brady. He adds: “Participate in regular aerobic activity such as running, cycling or swimming for to increase calorie consumption and promote overall fat loss, including belly fat.”
How To Lose Belly Fat For Good (4 Week Plan)
To help you lose weight. In fact, this is an easy way to gain even more weight and gain more belly fat. Foods that fall under this umbrella tend to be nutritious and high in calories.
Focus on eating a well-balanced diet and foods that will help you lose belly fat and keep it off. Whole, unprocessed food full of nutrients is the way to go. For example, foods such as eggs, oatmeal, avocados, sweet potatoes, salmon, black beans, mixed nuts and seeds, Greek yogurt, tuna, turmeric, bananas, whole grain bread, and grass-fed meat are good choices. Sunday snacks and meals.
We can all appreciate a fun night out on the town to unwind. But keep an eye on how many calories you’re taking in when you order your favorite cocktail or mixed red, because they can quickly add up. And the fun usually doesn’t stop at the bar – it ends with a late-night snack or a trip to a fast food joint.
“High alcohol consumption makes it difficult to lose belly fat because [mixed drinks, etc.] are high in calories,” explains Young. “It increases appetite which leads to overeating and prevents fat burning as the body prioritizes metabolizing alcohol over our body fat.”
Simple Ways To Effectively Lose Hormonal Belly Fat, Backed By Science
When all is said and done, excess belly fat may not be the result of anything you’re doing wrong, but rather genetic and hormonal factors. “Some people, like me, are genetically predisposed to carry excess belly fat,” Brady explains. “Hormonal imbalances, such as insulin resistance or high estrogen levels, can also make it difficult to lose belly fat.
It is always a smart idea to consult a healthcare professional to see if this may be the case for you and the correct course of treatment.
Alexa is Eat This, Not That!’s Associate Mind + Body Editor, overseeing the M+B channel and bringing readers exciting topics in fitness, health and self-care. Read more about Alexa
Belly Fat // Flat Belly // How To Get Rid Of Belly Fat // Weight Loss // Weight Loss Tips
How To Lose Belly Fat: Exercise And Food Tips To Lose Fat Fast
Copyright 2024 galvanized media. All rights reserved. Eat This Not That is part of the Dotdash Meredith publishing family. Something happens in your 40s and 50s when you wake up one morning and it’s like your body has packed on 10 kilos of belly fat overnight. Come on! Struggling with belly fat and sudden weight gain from menopause to postmenopause is very common. Data show that postmenopausal women struggle with obesity. You are not alone. According to science, you can actually lose hormonal belly fat! Below are tips from doctors, registered dietitians, and exercise physiologists that are extremely helpful for women frustrated with menopause (including many of us who once had the excess midsection and we’ve thought in frustration, “How can I get rid of this?” That?”). In addition, reducing belly fat reduces the risk of other serious diseases, such as heart disease and diabetes, which can affect your quality of life.
Belly fat can accumulate for a number of reasons, including hormonal changes in women associated with menopause. Dr. Maria Anton, an endocrinologist, warns, “We usually see increased abdominal girth as part of the metabolic syndrome … and we understand that insulin resistance is a central part of the metabolic syndrome. Patients who may struggle with belly fat people will especially benefit from learning about lifestyle changes that can reduce your risk of cardiovascular disease based only on the risk factor of belly fat.
Science says women can lose belly fat with a healthy lifestyle. Researchers are testing the healthy lifestyle to see if there is evidence backed by science that women can lose hormonal belly fat. In a year-long study involving more than 400 overweight or obese women who were postmenopausal, researchers compared the effects of different lifestyles: a healthy eating plan, a healthy food and exercise plan, exercise only, no changes. Women who made no changes to their lifestyle experienced no beneficial changes in their health. Women who exercised had an 8% weight loss, and those who ate healthily achieved a 2.4% weight loss. The biggest change in body weight and composition (less belly fat) occurred in those women who adopted a healthy eating plan and daily exercise, losing more than 10% of their body weight in one year. The healthy eating plan included low-fat foods and focused on the calorie content of the food. The training started gradually, increasing to 45 minutes of aerobic movement 5 days a week. You may have similar results. Are you ready to change your story? Learn from top experts about hormonal belly fat and how to get rid of it.
Exercise physiologist Carol Espel explains that “Things change when you enter menopause, but your ability to shape it is in your hands. There is something you can do with it!” Carol is the fitness director at the Longevity Center, who works with many guests, both male and female, who struggle with belly fat.
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