The new year is here, and you know what that means! It's time to lose the holiday weight and get the body you want in time for summer. For those who are looking into shedding the pounds, it's best to keep a healthy diet and exercise regime for effective results.
If you have already been following a weight loss program for quite some time now but haven't seen results, you may be wondering why your belly fat won't go away. It's quite frustrating to work your butt off but still seeing that excess fat around your stomach.
But that doesn't mean your metabolism is out of whack or you're suffering from some unknown conditions. There are underlying reasons why your belly fat won't go away. In this article, we show you why belly fat won't go away and what you can do to get rid of it.
Why Your Belly Fat Won't Go Away
You might be following your diet and exercising regularly, but you still have that stubborn belly fat! Don't worry, as you aren't alone. Millions of people suffer from the belly fat no matter what they do. But there are some things to clarify:
- You are not suffering from any metabolic or weight-related disease.
- Excess belly fat, though hereditary, is NOT permanent and can be shed through the proper actions.
Common Reasons Why Belly Fat Won't Go Away
There might actually be some things you're doing but don't notice. These unconscious "mistakes" of yours may be the reason why the excess belly fat stays. Wondering what these factors are? Here are the common reasons why belly fat won't go away:
You Aren’t Eating Your Breakfast
Yes, breakfast is the most important meal of the day! With a proper breakfast, you will be filled and energized for the day ahead. It lessens your urge to snack and overeat throughout the day. With balanced meals, your insulin levels will be balanced, lessening the absorption or production of fat cells.
You Do Not Push Yourself Hard Enough In The Gym
While you don't want to kill yourself in the gym, you need to work hard for those muscles. You might not be getting the lean body you want because your body isn't challenged enough with your usual workout routine.
Not doing the proper exercise may be the culprit as well. If you're doing pure cardio without any forms of strength training or limiting your exercises, then you won't reach any more goals than what you already have.
You Aren't Sleeping Enough
Studies have shown that people who don't get the right amount of sleep are more likely to become obese. Plus, they end up encountering increased risk to certain diseases.
It’s recommended to get around eight hours of sleep every night in order for you to feel well-rested and avoid the night munchies.
You Are Too Stressed Out
Stress can make you binge eat, yes, but that's not the only reason that makes your belly fat stay. Stress releases a hormone called cortisol, which increases the amount of fat. Your body clings on to this fat and enlarges your fat cells.
You're Getting Older
Our metabolic rate starts to change once we reach a certain age. Unfortunately, it isn't for the better. Our body's metabolism begins to slow down, as well as how many calories we burn a day. So you will need to put more work to shed the pounds!
Your metabolism peaks in your 20s, mostly because people at this age are physically active. But as you reach another decade in your life, your metabolic rate decreases by up to 2%.
You’ll notice that you won’t be able to eat as much as you can and drop the weight as easily. You also begin to lose muscle as you age, which is why it’s recommended to begin strength training as soon as possible in order to retain those muscles.
How To Get Rid of Excess Belly Fat?
Now that you know why the belly fat stays, it's time to make some changes. Evaluate these reasons and see what you're lacking. It might be sleep, or you may be eating all the wrong things without knowing it.
Here are some tips to follow so you can get started on your journey to losing that frustrating belly fat of yours:
Eat more protein
Protein is very beneficial for your muscles. They help build it efficiently and retain as much as it can while you are shedding fat. Protein is also a great way to recover from a workout or any intense physical activities.
With more protein, the more muscles you will be able to build, thus losing the belly fat that stays.
You can get the right amount of protein through meat and dairy. If you are a vegetarian, you can opt to take supplements or whey protein, as well as plant-based sources of protein such as tofu or beans.
Get the right amount of healthy fat
While people think fat is the culprit for excess belly fat, that isn't the case! It's unhealthy fat you're talking about.
When you take in the right fats, mainly omega-3, then you will reap a lot of health benefits that will also shed off the fat around your belly. You feel more satiated, you think clearly, and your body functions better.
There are different types of healthy fats, and you can start off with fish, avocados or nuts.
Eat less refined sugars and processed food
Start strength training
Yes, it's time to cut off junk food. But not entirely! It's best to keep it in moderation to avoid binging or restricting yourself. Avoid fast food restaurants and make healthier choices when dining out. Choose salads or food containing less oil or fatty ingredients.
Keep away from the junk food aisles and stop purchasing packaged chips or instant food, as they are high in unhealthy fat that keeps you from reaching your goals.
Strength training will help you look leaner and make your stomach flatter in time. This is because you will be shedding fat while building muscles. Not only will you look sexier, but you get to burn more calories with more muscles as well.
Search up for lifting programs and pick up those dumbbells, practicing proper form and exercises that focus on your core, arms, and legs.
Replace high-intensity interval training with your usual cardio
You might not push yourself enough with your usual cardio. This ends up with you not burning enough fat. Try high-intensity interval training, pushing yourself to the limits in short bursts. This helps blast fat quicker than your usual cardio exercise.
Learn to cope with stress healthily
Since stress and lack of sleep is a factor for weight gain, it's time to find ways to reduce your stress levels that don't involve binge eating. Take walks or learn how to meditate. Breathing exercises help as well.
Also, make sure you get the right amount of sleep and stay away from work when you're supposed to rest.
Weight loss is not the easiest thing to do, but it isn't impossible. It's one of the most fulfilling journeys you'll be thankful which you started with, especially if you're overweight.
If you're following a weight loss program but not seeing any results around your belly area, then there are some things in your lifestyle you may be overlooking.
Hopefully, this article on why your belly fat won't go away will have helped you realize some mistakes you might be making. So what are you waiting for? Try following these tips on how to lose your belly fat, and you will hopefully see the positive results you've always wanted.
Do you have any more suggestions on how you can get belly fat to go away? Do comment! You might just help someone frustrated in losing belly fat as well.