11 Reasons Why You’re Not Losing Belly Fat

04/29/2014 at 02:56 PM ET
1 of 12

Getting rid of your belly bulge is important for more than just vanity’s sake.

Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a “beer gut”—is a predictor of heart diseasetype 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven’t done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 11 possible reasons why your belly fat won’t budge.


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,” says Michael Jensen, MD, professor of medicine in the Mayo Clinic’s endocrinology division. 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 onto weight in their bellies. The good news: you can fight this process. Read on.


A daily run or Spin class is great for your heart, but cardio workoutsalone won’t do much for your waist. “You need to do a combination of weights and cardiovascular training,” says Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic.Strength training increases muscle mass, which sets your body up to burn more fat. “Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,” says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.


“Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies,” says Patton. “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, Patton says.


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, says Patton. 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. More: Good Fats, Bad Fats: How to Choose


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,” says Natalie Jill, a San Diego, Calif.-based certified personal trainer. 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.


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,” Jill says. Instead, she suggests doing 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,” she says. Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.


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.


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 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.


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.

Related: Why Being Apple-Shaped Puts Your Heart at Risk


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,” Dr. Kashyap says, since there may also be a chance that you are prediabetic or diabetic.


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,” Dr. Kashyap says. “If you are willing to do the work, you can move past genetics and lose it.”

—Carey Rossi


Get healthy now with energizing moves, easy recipes, expert tips and tools, and advice on losing weight and feeling great. Find out how to manage conditions like diabetes and depression, stop allergies, prevent heart attacks, and more.

FILED UNDER: Expert Tips , Health

Share this story:

Your reaction:

The Latest Craze in Disco Styles Is See-Through Jeans—but Beware of Foggy Bottoms


Stay Connected


Advertise With Us

Learn More

Skip to content


The Latest Craze in Disco Styles Is See-Through Jeans—but Beware of Foggy Bottoms

Posted on

On a clear day, you can see forever—or at least that’s the wicked thought behind L.A. designer Agi Berliner’s transparent idea: see-through jeans. Exhibitionists notwithstanding, most folks wear them over bathing suits or as attention-getting evening wear with halters, garter belts and body stockings. Created for the disco crowd, the $34 jeans are selling like, well, hot pants. In just six weeks, 25,000 pairs have already been sold in such major department store chains as Macy’s, Bonwit’s and Saks.

“What’s limiting American designers is that we’re afraid to do something different,” says Berliner, 32, a Hungarian émigré who fled with her family to the U.S. in 1956. Agi thought up the gimmick in London while marveling at the way plastics were being employed by designers of punk fashion. In her L.A. office, where she designs for La Parisienne junior sportswear, Agi spent five days on the phone and six weeks testing to come up with the right plastic.

Agi herself tried out the French-cut jeans with the zipper in front, and quickly found several problems: Some plastics tore away from stitching, others wouldn’t bend and all fogged with perspiration. The ideal material proved to be a vinyl supplied by a bookbinder. The steam was eliminated with a series of vents behind the knees and in the crotch. “They’re no hotter than polyester pants,” claims Agi, “and if you wear them with tights, they won’t stick to your legs.”

Whatever the discomfort and despite the problem of Saturday night feverishness, discomaniacs report one major advantage of the plastic pants: no laundry bills. To keep Berliner’s see-through jeans clear, all the wearer needs is a little Windex.

Add A Comment

PEOPLE.com reserves the right to remove comments at their discretion.

Showing 4 comments

mksam on

Losing the belly fats is the ideal way to prevent the abnormal loss of HGH. If you don’t have a chance to exercise and if you think you are running out time, these alternatives will work best for you. The fat on your waist may be putting your health at risk. If not detected, it will lead to health complications such as stroke, diabetes and heart disease. The prevalent way to reduce belly fat is by exercising but if you can’t afford to invest time, you can have these alternatives instead.
Lose belly fat quickly

more resources on

Rocket League currently has over 12 million players across the world and it has sold close to 4 million digital units. Her receipt is $10,250 and transporting cost reaches $17,000 a month. Amazon’s Kindle seems to have opened up the battle field.

billchia2016 on

The combination of both the weights and cardiovascular training is very likely to help you melt away the belly fat. However, these exercises need great will power and energy. In case you are one person that’s lacking in these, you can consider using a metabolic booster to help you out. In this regard, Phen375 has done a very good job.

hybrid solar on