We see all the gimmicks out there claiming they will help you lose belly fat, we do more crunches/sit ups expecting that to do the trick, but the reality is target fat loss (aka spot reduction) is not possible. It comes down to how many calories you expend vs. how many you take in. Here are 6 reasons why you are not losing belly fat:
1. You are Stressed Out – stress can cause a lot of issues pertaining to your health, including your weight. Often times when we are stressed we turn to food and crave the not-so-healthy options. Try to reduce stress to reduce caloric intake and weight gain.
2. You are Dong the Wrong Kind of Cardio – slow, long cardio is not the way to get rid of that troublesome fat. Doing small bursts of exercises, or interval trainings, with small breaks in between can improve endurance and muscle more efficiently than traditional cardio. source
3. You are Eating Refined Grains instead of Whole Grains & Not Enough Good Fats – “A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).” – source The good unsaturated fats can actually help reduce belly fat. These fats include: avocado, sesame seeds, peanut butter, olive oils, etc.
4. You are Skipping Breakfast – eating breakfast within an hour of waking up can help keep insulin levels steady and prevent you from binge eating later in the day, as well as from craving the not-so-healthy foods.
5. You Consume too Many Calories – The bottom line is that you must expend more calories than you take in each day in order to lose weight. It takes about a 3500 calorie deficit to lose a pound and you only want to aim to lose 1-2lbs a week in order to stay healthy.
6. You Skip Resistance Training – A study published in 2006 from the International Journal of Sport Nutrition and Exercise Metabolism suggests that the combination of cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat. source
Results will never happen over night, but they WILL happen if you eat right, exercise, and made strides toward a healthy lifestyle!