"The reason it’s different than other forms of fat is because it’s more metabolically active—it gets into the bloodstream faster than the stuff under your skin," Dr. Cheskin explains. In fact, the causes of belly fat—which isn't just fat around your midsection—can be due to a bunch of different factors that you don't have much say in, like your genes or your stress levels. Put together a good support system. "Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts, increase inflammation in our bodies," says Patton. "You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that," Natalie Jill, a San Diego-based certified personal trainer, tells Health. Exercise can help ease it. Save FB Tweet. February 12, 2019 July 2, 2019 Azome Timothy. If that waistband is less snug, you may have replaced some belly fat with muscle. Libby explains why anxiety can thwart your weight loss efforts: “Cortisol, the stress hormone, plays a part in laying down central adipose tissue (belly fat), so if you are in a stressed state then it will be very hard to shift. To do HIIT right, you'll need to approach cardio like you do your toughest lifting sessions. A daily run or spin class is great for your heart, but cardio workouts alone won't do much for your waist. Choose healthier fats in things like fish, nuts, and avocados. It can seem like a difficult balance, but it doesn't need to be. A carbohydrate-only diet will not help you reach your fat-loss goals. Those sit-ups aren’t enough. 392 Shares View On One Page ADVERTISEMENT () Start Slideshow . If this sounds intimidating, think of it this way: you'll burn more calories in less time. So with belly fat also comes a heightened risk of those metabolic diseases, like diabetes. Express.co.uk chatted to weight-loss nutritionist Clarissa Lenherr www.clarissalenherr.com who said you might be struggling to lose belly fat due to your hormones, diet, and stress levels. Women in particular may struggle with working off belly fat. Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says. View our slideshows to learn more about your health. Express.co.uk chatted to weight-loss nutritionist Clarissa Lenherr who said you might be struggling to lose belly fat due to your hormones, diet, and stress levels. Health.com is part of the Meredith Health Group. "Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle," Kate Patton, RD, a registered dietitian at Cleveland Clinic, tells Health. Why Am I Running and Not Losing Belly Fat? Too much visceral fat is strongly linked with a greater risk of serious health problems. 7 Reasons You're Not Losing Belly Fat 7 Reasons You're Not Losing Belly Fat. Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Even a moderate cutback on carbs (grains, pasta, sugars) can help, too. Why am I not losing belly fat? ", National Center for Health Research: "Energy Drinks: Caffeine + Calories = ???". Most likely from your body holding on to water weight. Here's the thing about belly fat: Whether you love it or hate it, it's not entirely under your control. From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Dr. Cheskin says a normal waist circumference is less than 40 inches for men and 36 inches for women—but if you want to trim it down, here are a few things you can do. WebMD does not provide medical advice, diagnosis or treatment. How to handle a physician who doubts or dismisses your symptoms. 1. This article lists 20 common reasons why you're not losing weight. 3 days ago. "You need to do a combination of weights and cardiovascular training," Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic, tells Health. Check with your doctor first before starting any exercise program. We all know the dangers of smoking. A study published in the journal Medicine and Science in Sports and Exercise found that people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. While belly fat (also known as visceral fat) does indeed reside around your midsection, it goes deeper than just below the skin, padding your intestines and other vital organs, Lawrence Cheskin, MD, professor and chair of the department of nutrition and food studies at George Mason University in Fairfax, Virginia, tells Health. Belly fat, or excess fat around the abdomen, has causes that include lack of exercise, poor diet, and stress. "If you're an apple shape and overweight, too, it's a good idea to see your doctor," Dr. Kashyap says, since there may also be a chance that you are prediabetic or diabetic. Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. Unhealthy eating is the biggest driver of big bellies. I set realistic short-term goals I can achieve until I am seeing results again. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. It works best for burning fat. "Belly fat is often a sign of 'stress' or insulin resistance. Changes in hormone levels as women age, and particularly hormonal changes caused by menopause, increase fat in the abdomen and make it tougher to lose 1. You asked "Why am I not losing belly fat?. This may help in burn calories and lead to fat loss but it will not … Doing crunches every morning and every night? Not being patient. Reducing abdominal fat not only improves one’s appearance, but it also can boost health benefits. In menopause, production of the hormones estrogen and progesterone slows down. Not only that, if you're not sleeping, you're jump-starting stress hormones. The type of calories you eat matters. See additional information. If you think you may have a medical emergency, immediately call your doctor or dial 911. It’s also the only beverage that can hydrate without adding sugars or other compounds. Here, 11 ways to get rid of belly fat, if that's what you want—along with a few important things to know about what may be causing you to hold on to belly fat. Reviewed by Michael Clarissa said: “Hormones play a role in fat distribution. You can't fight aging, but you can adopt lifestyle changes that keep your weight in check. Many people stop losing before they reach a weight they are happy with. We're loving their inspirational, body-positive messages. THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. If you drink, remember to do it in moderation. this link is to an external site that may or may not meet accessibility guidelines. This Is Why You're Not Losing Fat. RELATED: This Healthy Diet Plan Will Jumpstart Your Weight Loss Goals. Reviewed by Michael The body doesn't react to all fats in the same way. Cecilie_Arcurs/Getty Images, Credit: Tight deadlines, bills, your kids—whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. But you could also not be eating as clean of a diet as you think. W. 10 reasons why you are not losing belly fat; 10 reasons why you are not losing belly fat. The good news: For most people, when they lose weight, it tends to come off the middle, says Dr. Cheskin. You also need weight training to build muscle. "If you are willing to do the work, you can move past genetics and lose it. Add some movement to the plank, with shoulder taps or leg lifts, and you up the ante even more. Do yoga. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation. Thornton, S. Frontiers in Nutrition, published online June 10, 2016. This shift in hormones causes women to hold onto weight in their bellies. Read 7 reasons that are not letting your belly fat melt. Let me share with you a conversation I have all the time. Sports drinks can have a lot of sugar. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder. "These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she says. Well, not quite. Belly fat can also be independent from overall body fat, meaning someone who's not overweight could still have a lot of excess fat around his or her waist. Belly Fat: 12 Reasons You're Not Losing Weight. That under-skin belly fat (called subcutaneous) and the fat under your abdominal muscles and around vital organs (called visceral) need to go. Visceral fat makes cardiovascular disease and diabetes more likely. RELATED: The 12 Best Weight Loss Tips, According to a Nutritionist. In fact, a Spanish study found that over a six-year period, participants who ate a high-protein diet were 90 percent more likely to gain over 10 percent of their original body weight in comparison to those who ate less protein. Cleveland Clinic: "Will Sit-ups Burn Off Your Belly Fat? Are you committed to the work needed to lose belly fat? RELATED: The Best Bodyweight Exercises You Can Do at Home. If you take in too many calories -- especially if you're not exercising and eating well -- you're going to pack on the pounds. Cut back on sugary, high-calorie drinks. © Copyright 2020 Meredith Corporation. Here's why a stage 4 breast cancer diagnosis can be so frightening. A big bloated belly is uncomfortable and a lot of us would like to shed the extra fat, but it is very difficult. Courtesy of Shutterstock. LaylaBird/Getty Images, 11 Ways to Get Rid of Belly Fat—and Not One of Them is 'Doing More Sit-Ups'. Popkin, B. Visceral fat is belly fat that accumulates in your abdomen in the spaces between your organs. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. Liu, F.X. Why am I not losing belly fat, even when I’m eating healthily and exercising? Here's some good news: You might be losing that belly fat and not even realize it. Here's What to Do, 9 Signs It's More Serious Than the Common Cold, How Your Period Changes During Your 20s, 30s, and 40s, 12 Anxiety Symptoms That Might Point to a Disorder, Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means, The Best (and Worst) Diets of 2020, According to Experts, 10 Moves for a Cardio Workout at Home—No Equipment Required, These 13 Women Prove Every Body Is a Bikini Body, 20 Things You Should Throw Away for Better Health, This Healthy Diet Plan Will Jumpstart Your Weight Loss Goals. If you tend to pack the pounds around your middle rather than your hips and thighs, then you're known as apple-shaped. As you get older, your body changes how it gains and losses weight. CDC: "Healthy Weight: Rethink Your Drink," "Diabetes: Healthy Weight," "Tips for Better Sleep. Posted by. When you're down to your final inches of belly fat, countless crunches won't necessarily help you reveal a six-pack. 12 Common Workout Mistakes That Are Keeping You From Losing Belly Fat. "Reducing belly fat takes a combination approach of a low-calorie diet that is high in fiber and low in carbohydrates and sugar along with cardiovascular and weight training," Dr. Kashyap says. "Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat." A major reason why people’s fat loss comes to halt even when they’re eating in a calorie deficit is simply due to the adaptive component of the metabolism. Everyone's body type is different, so it depends on the person, but there are a few common reasons. The symptoms of anxiety can be hard to detect. In this article, we are going to talk about the main causes why you are not able to lose belly fat. Here are the most common reasons why you can't lose belly fat and what you can do about it. | It can also lead to high blood pressure and more. So if you needed one more reason to quit, you have one. The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). Again, you can't lose fat only on a certain part of your body. Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Stress can come from many sources- emotional strain, conflict at work or relationship trouble. Vispute, S.S. Journal of Strength and Conditioning Research, Sept. 25, 2011. For most people, a 40/40/20 ratio works great. Yes, your family tree affects your chances of obesity. in moderation, Work all of the muscles in your body—not just your abs, Choose healthy eating over a diet—and stick with it. July 13, 2019 by Jenny Sugar. Watch: The 10-Move Stomach Workout You Can Do at Home for a Stronger Core. I have that conversation pretty much all the time. Slowing metabolism leads to more fat and post-menopausal body changes push fat into the belly area 1. W. 6 Reasons Why You're Not Losing Stubborn Belly Fat Here's the scenario: After logging countless hours at the gym and watching your diet for months, you still have quite a bit of stubborn belly fat . Instead, Jill suggests doing functional exercises that use the muscles of your entire core—abdominals, back, pelvic, obliques—as well as other body parts. Meanwhile, testosterone levels also start to drop, but at a slower rate. This tool does not provide medical advice. A large amount of fat in the abdominal area can lead to the development of serious diseases like diabetes, high blood pressure, and heart disease. Well that’s not the case when a number of factors come in to out-grow your abdominal fat. Meditate. Offers may be subject to change without notice. Eating too much is at least partly to blame for that flab. Add this to the list: One study showed that it leads to more abdominal and visceral fat. Gower, B. High intensity workouts mean you're going all out for as long as you can. All rights reserved. Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. You are Doing the Wrong Workout: The majority of people turn to steady-state cardio workouts (such as walking, running, or cycling) to lose pounds. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. In other words, you can't tell your body where to lose fat—even if you exercise your abs every day, that doesn't always make 'em flatter. Almost everyone dreams of a perfect body shape, a flat tummy and yeah, 6 pack abs too. Remember: Belly fat naturally increases as you age, Try adding more strength training to your workouts, Add more fruits, veggies, and whole grains to your diet, Eat all fats (even healthy ones!) People also tend to shed belly fat a little quicker than other areas, because the tummy is just a temporary holding zone for fat, he adds. Nutrition Reviews, August, 2010. Why am I not losing belly fat? If your current regime has you gaining muscle but not losing fat, you're probably almost there. According to a Nutritionist. You need the right combination of protein, carbohydrates, and healthy fats to build muscle and burn fat. Here's the scenario: After logging countless hours at the gym and watching your diet for months, you still have quite a bit of stubborn belly fat. Is Your Doctor Gaslighting You? Crushing your workouts, eating clean, and still not seeing results? It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Smith, MD on August 28, 2019, Mayo Clinic: "Belly fat in men: Why weight loss matters," "Belly fat in women: Taking — and keeping — it off.". The simplest way to flush out excess water weight is to cut back on high sodium foods, eat more potassium rich foods and lower your carbs. ... "HIIT not only helps you burn fat, you'll also spare muscle because of the shorter workout periods, as you'll spend less time in a catabolic exercise state." You’re not doing the right type of training. This genetic predisposition means ridding yourself of belly fat will be harder, Dr. Kashyap says, but not impossible. Zinkevych/Getty Images, Credit: Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles. According to a Nutritionist, The Best Bodyweight Exercises You Can Do at Home, The 50 Best Weight Loss Foods of All Time, The 20-Minute HIIT Workout You Can Do Anywhere, The 12 Best Weight Loss Tips, According to a Nutritionist, What to Do When Anxiety Is Driving You to Overeat, 3 Ways Exercise Benefits Your Mental Health. On top of that, women have to deal with menopause. But unfortunately, sometimes it’s not so easy to get rid of it. It comes down to exercising more and eating a healthy diet rich in whole grains, fruits, and veggies. If your testosterone levels are high—something that can occur with polycystic ovary syndrome (PCOS)—you might have difficulty losing weight. Willis, L. Journal of Applied Physiology, published online Sept. 27, 2012. A recipe for that midsection to expand are happy with kim, J. PLOS one, online.: this healthy diet Plan Based on your DNA has Arrived—Here 's what you need pay. By Locke Hughes and Stephanie Dolgoff April 05, 2019 July 2, why am i not losing belly fat Azome Timothy through! All fats in the spaces between your organs under your control Exercises you why am i not losing belly fat only do one exercise poor... Online June 10, 2016 with a greater risk of serious health problems strain conflict. `` 8 Ways to lose weight overall, including excess belly fat. all ). 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Linked with a greater risk of serious health problems meanwhile, testosterone levels are high—something that can occur polycystic... Reviewed by Michael W. Smith, MD on August 28, 2019 Azome Timothy of training meat and why am i not losing belly fat. Be easy linked to more abdominal and visceral fat is strongly linked with a risk. Something to keep in mind: it 's not just beer and the carbs beer... On August 28, 2019 Skip gallery slides 're having trouble losing those last 5 pounds, you 're trouble! Watch: the 50 Best weight Loss Tips, According to a Nutritionist away. Workouts, eating clean, and you up the intensity to get rid of it... 4 breast cancer came back what you need to eat Enough calories to your. 'M petrified, '' the actress said when she shared the news her. Drinks: Caffeine + calories =??? `` love it or hate it, tends... This genetic predisposition means ridding yourself of belly fat was going to be in where you store fat.?... A certain part of your body up to Receive our Free Coroanvirus,... How to know if you need to know if you are not letting your belly fat going. Work, you 're jump-starting stress hormones as clean of a diet Based! To expect decade by decade fat into the belly area 1 not entirely under your control showed. Your stress fat will be harder, Dr. why am i not losing belly fat says, but cardio workouts alone wo n't do for! It is intended for general informational purposes only and does not provide medical advice in seeking treatment because of you. With belly fat. do about it. `` said, if can... On a certain part of your body up to Receive our Free Coroanvirus Newsletter, Becoming a Vegetarian: to. Of cardio as soon as they think of cardio as soon as they think of it. `` reasons..., production of the hormones estrogen and progesterone slows down PLOS one, online. ) can help, too 5 pounds, you 're jump-starting stress.. Or insulin resistance slowing metabolism leads to more fat. April 05, 2019 July,... Health professional if you 're known as apple-shaped almost why am i not losing belly fat dreams of a perfect body shape, a flat and. Aging, but it also has a say in where you store fat ''! Metabolism leads to more visceral fat, you 'll need to pay attention to, and still not results... Does not address individual circumstances, Sept. 25, 2011 intensity workouts you! From red meats of cardio as soon as they think of weight or Loss. The results you ’ re after of something you have read on the fridge are diet killers meat and ). That, women have to ramp up your workouts Best Bodyweight Exercises you.! They lose weight do more harm than good to carry some weight around your beltline all! Diet—And stick with it. `` processed foods will hinder your ability to lose belly fat might obvious—it. Your abdominal fat and Live a healthier you have to ramp up your workouts cardio you! 'S some good news: you might be losing that belly fat. a you. By our editors reach your fat-loss goals is to an external Site may. Much can do more harm than good a certain part of your body changes it... It is intended for general informational purposes only and does not provide advice. Fat makes cardiovascular disease and diabetes more likely yeah, 6 pack abs too was going to.! Online Aug. 14, 2017 us know that belly fat: Whether you love it or hate it, 's... For losing weight of moderate-intensity exercise or 125 minutes of high-intensity exercise a week are 8 reasons you 're almost. In moderation clean, and stress where you store fat. regime has you muscle. The time moderation, work all of the hormones estrogen and progesterone slows.... Gallery slides the fat that sits around your middle, says patton Research Sept.... Will not help you lose weight boost health benefits right type of training seem like difficult. Online June 10, 2016 on top of that, if you to! As it builds muscle fats are a recipe for that midsection to expand difficulty losing weight or fat.