10 Reasons Why You Aren’t Losing Belly Fat
“I’m not fat. My stomach is just in 3D.”
~ Jarod Kintz
Ever wondered why your belly still insists on wobbling about, even after months of exercising and eating healthy? I sure did.
After enduring 12 long weeks of an intense online fitness program, my body decided to show off muscles I didn’t even know I had. My once shy biceps and triceps made some intriguing appearances, my thighs began to firm up, and even my glutes decided to jiggle less when I hopped around like a maniac.
But here’s the kicker – no matter how many eviction notices I served, how much I sweated, or how intense I cranked up my workouts, those stubborn saddle bags just wouldn’t budge!
Seriously, what the hell was going on? It seemed like every muscle in my body was responding except for my abs.
I get it, I should be patient and give it more time. Three months may not be enough to win this battle against belly fat. And let’s not forget, toning the belly is like wrestling with a greased pig – it’s an uphill climb. After all, belly fat is notorious for being one of the toughest areas to conquer.
As someone who has given birth twice, I fully embraced my stretch marks and loose skin as badges of honor. But I also recognized the importance of addressing the issue. High intensity and strength-training exercises weren’t enough to budge the bulge, so I made it my mission to dig deeper—literally—to get to the bottom of it.
Pinchable vs. Pressable Fat
When you pinch your belly, the squishy fat that you squeeze is the “subcutaneous fat”. It’s found just below your skin. “Visceral fat” is hidden deep in the belly which makes it firm (not squishy) when you press it. This intra-abdominal fat surrounds your internal organs to protect them. Carrying too much visceral fat can be dangerous and lead to type 2 diabetes, heart disease and even some cancers.
10 reasons why your pursuit of a healthy and fit lifestyle may be hindered:
1. Lack of Sleep
Insufficient or poor-quality sleep can disrupt your body’s hormone balance, leading to increased hunger and decreased feelings of satisfaction. Don’t underestimate the importance of nurturing your mental well-being alongside your physical health. Incorporating meditation, yoga, or tai chi into your routine can help soothe your mind and achieve a state of serenity.
2. Wrong Workouts
Spot reducing fat in specific body locations through endless crunches is simply not effective. Instead, focus on activities that keep your body moving, bring enjoyment, and motivate you. Say goodbye to calorie counting and embrace the journey. High-intensity interval training (HIIT), jazzercize, dog walking, swim classes, indoor rock climbing, ultimate frisbee, skipping, and trampoline jumping are just a few options that work your entire body, keep the blood flowing, and burn body fat more efficiently.
3. Sugar & Carbs
Consuming foods high in sugar and carbs can lead to increased insulin levels and fat conversion. Sugar is not only addictive but also notorious for causing inflammation, type 2 diabetes, obesity, and overall havoc in the body. Hidden sugars in packaged and processed foods like cereals, crackers, and tomato sauce can burden your organs and cells. These foods tend to be high in calories and unhealthy fats.
To break your sugar addiction, start by learning to read labels and avoid ingredients such as high fructose corn syrup, cane sugar, brown rice syrup, and refined grains. Opt for natural sugars found in whole foods like fruits, vegetables, whole grains, nuts, and seeds. The more you incorporate whole foods into your diet, the more you’ll enjoy them. Keep in mind that some fruits, such as papaya, mango, and pineapple, contain higher natural sugar content, so those with type 2 diabetes should be mindful.
4. Stress
When stress levels rise, so does the hormone cortisol, which increases sugar in your blood and triggers insulin release. Excessive insulin converts sugar into fat, often stored in the belly area. Combat stress by practicing mindful eating, getting regular massages, talking to someone about your stressors, engaging in yoga or meditation, considering ashwagandha to regulate cortisol levels, listening to calming music, reading a good book, limiting alcohol and coffee intake, and enjoying green tea, which contains stress-reducing L-theanine.
Have you been exercising without seeing the desired results in weight loss or belly fat reduction? Are there factors holding you back?