10 Reasons Why You’re Not Losing Belly Fat

it happens. As life gets hectic, a healthy diet and lifestyle start to take a back seat, and the number on the scale creeps up. There are many reasons for weight gain – poor diet, increased stress levels, getting older, a lack of exercise or sleep — or a combination of issues. The good news is that most of these factors are within your control, and you can lose stomach fat with some lifestyle changes.

1. You’re eating too many processed foods

Refined grains like white bread, crackers and chips, as well as refined sugars in sweetened 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 like fruits, vegetables and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat.

2. You’re eating the wrong fats

The body doesn’t 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 polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. 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.

3. Your workout isn’t challenging enough

To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. (In fact, the low-intensity exercises experienced no significant changes at all.) You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that.. High intensity workouts mean you’re going all out for as long as you can. If this sounds intimidating, think of it this way: you’ll burn more calories in less time.

4. You’re doing the wrong exercises

Doing crunches until the cows come home? Stop it! When you’re down to your final inches of belly fat, the dreaded crunch won’t be the exercise that finally reveals your six-pack. “You can’t spot reduce instead do functional exercises that use the muscles in your core — abdominals, back, pelvic, obliques — as well as other body parts. “These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them. Planks are the best functional exercise — they activate not just your core muscles but also your arm, leg and butt muscles.

5. You’re stressed

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. And it’s not just because you tend to reach for high-fat, high-calorie fare when you’re stressed, though that’s part of it. It’s also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat.

6. You’re skimping on sleep

If you’re among the 30% of Americans who sleep less than six hours a night, here’s one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept seven hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.

7. You’re apple-shaped

If you tend to pack the pounds around your middle rather than your hips and thighs, then you’re apple shaped. This genetic predisposition means ridding yourself of belly fat will be harder, Dr. Kashyap says, but not impossible.

8. You’re sick

If your testosterone levels are high — something that can occur with polycystic ovary syndrome (PCOS) — you might have difficulty losing weight. If you’re an apple shape and overweight, it’s a good idea to see your doctor, since there may also be a chance that you are prediabetic or diabetic.

9. You’re unmotivated

Are you committed to the work needed to lose 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. If you are willing to do the work, you can move past genetics and lose it.

10. You’re getting older

As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. If women gain weight after menopause, it’s more likely to be in their bellies. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold on to weight in their bellies. The good news: you can fight this process. Read on.