Did all your workouts and followed healthy diets but still stuck with a big belly? If you’re frustrated by you not losing fat around your tummy, this post is for you!
There can be various reasons you’re not getting rid of belly fat despite your efforts, and these reasons are what we are going to talk about today. With reasons also come solutions. It’s not enough to just know the culprit behind this dilemma; we also need to address them!
So why are you stuck with a big tummy? Let’s find out below.
1. You’re Consuming Too Many Processed Foods
Processed foods are packed with salt, and if you’ve ever felt bloated after eating processed foods, it’s because of excess salt in your body, which causes water to move from your vessels into the skin.
Moreover, eating too many processed foods such as refined sugars, refined grains, canned goods, and deli meats increases inflammation in the body. Belly fat is associated with inflammation, so if you’re fond of processed foods, you’re sabotaging your efforts of losing belly fat.
Consume more natural foods such as whole grains, vegetables, and fruits. They are rich in antioxidants that have anti-inflammatory effects. If you want to add more flavor to your meals, use herbs and spices instead of salt.
2. You’re Eating the Wrong Fats
There are good fats and bad fats, and the body doesn’t react to them in the same way. Saturated fat, which you can get from dairy and meat, is linked to the development of visceral fat when taken in high amounts.
On the other hand, monounsaturated fats taken from avocado and olive oil and some types of polyunsaturated fats primarily found in sunflower seeds, walnuts, and salmon are shown to have anti-inflammatory properties. However, any type of fat can increase your calorie intake when taken excessively, so make sure to consume healthy fats moderately.
3. You’re Addicted To Soda
Let’s admit it: who doesn’t love soda right? The refreshing, sweet taste it gives is enough for us to include it in our meals. But wait, have I mentioned it’s a diet disaster? Obviously, it is. Soda is loaded with sugar and fake calories that can make your waist bigger. Even the no-calorie kind has the same effect.
So before you grab a can of soda, think about its effects on your body. Ditch soda and replace it with water or tea (make sure it’s not sweetened). You can also add fruit slices such as lemon or watermelon to your water for an extra zest!
4. You Like Alcohol Too Much
Alcohol, in general, can stimulate appetite and increase food intake. While a certain level of alcohol is good for the body, some types are associated with belly fat. Aside from ruining your fitness goals, beer, specifically, is linked to abdominal obesity, which means that it contributes to the development of fat in the abdomen. Surely you’ve heard about beer belly, right?
A glass of wine is beneficial for the body, but avoid certain liquors such as margaritas and daiquiris which are mixed with sugar. You don’t have to ditch alcohol completely, but make sure to consume it in moderation.
5. You’re doing the wrong workouts
You might have heard that cardio workouts are the ultimate workout for weight loss, and that is true. However, cardio alone won’t do your waist much. It will help you shed pounds at first, but soon your metabolism will catch up and will have no impact on your weight or belly fat.
Here’s a more effective combo: cardio and weight training. Lifting weights doesn’t only increase your muscle mass but also creates micro-tears in your muscles that use more energy as they heal. Muscle burns more calories than fat, so having more muscle means you’ll burn more calories throughout the day.
Better yet, try high-intensity interval training (HIIT). This type of training gives your muscles a wonderful workout while also raising your heart rate like cardio would.
6. You’re Sleep-deprived
If you’re trying to lose belly fat or just fat in general, you should aim to improve your sleep. It has been shown that people who sleep less are more likely to experience weight gain than those who get more sleep.
The reason? Simple — when you’re sleep-deprived, the release of the hormone ghrelin increases. This hormone stimulates appetite, which causes you to overeat, especially fatty foods.
Try to get adequate sleep for a month or two and see the difference. Remove distractions and try to follow the same sleeping time every night. Make sure to get seven to nine hours of quality sleep.
7. You’re Stressed
Whatever makes you stress — may it be your kids, work, bills, or school, having too much unhealthy stress to the point that you can’t handle it can make it harder for you to shed pounds, especially around your belly.
Aside from the fact that you tend to go for high-fat, high-calorie food when you’re stressed, stress also increases the production of cortisol, a stress hormone. A high level of cortisol is linked to more visceral fat, because the said hormone may enlarge your fat cells and increase the amount of fat in your body.
Practicing some relaxation activities such as yoga, massage, and deep breathing can help you alleviate stress and relieve anxiety. Talk to someone you trust, manage your time, get more sleep, and take control of the situation.
If you think you’re not losing weight despite your sincere, excellent efforts, check your diet and lifestyle. It may be that you think your diet plan is good but in reality sabotages your attempt to lose fat around your tummy. It may also be that your workout routine is not challenging enough or you’re not doing the right thing.
Take a moment to figure out what’s wrong and start from there.
Do you also struggle to lose belly fat? How do you deal with it? We’d love to hear your thoughts!