Having a slim waste is more than just about the looks. Excess belly fat can be a predictor of many diseases such as heart disease, insulin resistance, type 2 diabetes and even some forms of cancer. If diet and exercises didn`t help than the problem lies elsewhere probably in your age, hormones and possible genetic factors. So let`s find out why you are not losing belly fat.
Age as a factor
As we are getting older our bodies experience a decline metabolic rate or the number of calories for normal function. This especially goes for woman because they have to deal with menopause which often results in gain weight because the production of the hormones estrogen and progesterone begins to slows down. In the meantime the testosterone levels also start to drop which causes woman to hold onto the excessive weight in their belies. But the good news is you can fight this process so continue reading…
You are probably doing the wrong workout
Cardio workouts alone are great for your hart but they don`t solve your waste problem. You need to add weight exercises for better results. It`s simple really because strength training makes your body burn more fat and calories. Dr. Kate Patton (from Cleveland clinic) recommends 250 minutes of moderate intensity workouts or 125 minutes high-intensity exercises a week.
Eating too many processed foods
Since belly fat is associated with inflammation, processed food like white bread, chips, crackers, refined sugars in drinks and desserts stops your body from losing fat. On the other hand natural foods like vegetables, fruits and whole grains are rich with antioxidants which help prevent belly fat.
You`re eating the wrong fats
Some monounsaturated fats that can be found in olive oil, avocados and omega-3 fats found in sunflowers seed, fatty fish and walnuts are good for our bodies because they have anti-inflammatory effects and a good for our bodies in general. But the intake of saturated fat (found in dairy and meat) will increase visceral fat therefore the belly will stay as it is or any excessive eating of any fat will lead to weight gain. So eat healthy fat but in moderation.
Increase the intensity of your workout
You’ll have to pump up your workouts, follow a more intense tempo because you cannot expect to lose weight with the low-intensity exercises. Going as hard as you can also means burning more calories in less time.
You`re stressed out
Bills, kids, deadlines… whatever it is it makes It harder for you t drop that excessive weight especially around the belly. When people are stressed they usually reach for high-fat, high-calorie food. Also due to the stress hormone cortisol the chances are the fat in your body will increase and your fat cells will become enlarged.
You`re not getting enough sleep
30% of all Americans sleep less than 6 hour a night. According to a 16-year study of almost 70.000 women if you are in that 30% the chances are you likely to gain 30+ pounds. Adults should sleep 7-8 hours a night according to the National Institutes of Health.
You are apple shaped
Sometimes all comes down to genetics which means you tend to pack the weigh around your waist rather than your thighs and hips. It`s harder for apple-shaped woman to lose their belly fat, but not impossible.
Maybe you are unmotivated
You have to be 100% dedicated to the work needed to drop that extra fat and it takes a combination of low-calorie diet, cardiovascular drills and weight training. Hard work can often move past genetics.