You gain weight around your stomach for the same reason you gain weight elsewhere in your body: you consume more energy (calories) than your body uses. Excess energy is stored as fat in the body when this occurs. As a result, you’ll never be able to lose stomach fat – or any other stubborn fat for that matter – until you expend more energy than you take in (usually through a balanced combined effort of diet and exercise).

It is much more challenging to lose belly fat since more fat cells don’t respond as well to the fat-burning process. In reality, fat from your stomach dissolves more slowly than fat from other parts of your body.

The visceral and subcutaneous types of abdominal fat are the most common. Subcutaneous abdominal fat sits between the skin and the abdominal wall, while visceral abdominal fat envelopes the abdominal organs. While neither type is beneficial to your general health, visceral fat has been related to major risk factors such as insulin resistance, which can lead to type 2 diabetes. Excess abdominal fat is also associated with poor metabolic health. Heart disease, high blood pressure, abnormal blood lipids, inflammation, and premature death are all key risk factors of excess belly obesity.

• You consume far too much processed meals.

Our bodies are inflamed by refined carbohydrates like white bread, crackers, and chips, as well as processed sugars in sweetened drinks and desserts.

Because belly fat is linked to inflammation, eating too many processed foods will make it more difficult to eliminate belly fat. A diet high in starchy carbohydrates and unhealthy fats will cause your midsection to enlarge. Instead, eat many vegetables, choose lean proteins, and avoid red meat fats. Fish, almonds, and avocados are all good sources of healthy fats.

Reducing carbs (grains, pasta, sweets) can also help.

Antioxidants are abundant in natural foods such as fruits, vegetables, and whole grains, which have anti-inflammatory qualities and may thus help to avoid belly obesity.

• Sleep deprivation and stress

Stress and anxiety, according to studies, can cause the body to produce cortisol, which wears down your metabolism. Cortisol is a hormone that aids with stress management. Cortisol is released when a person is in a risky or high-pressure scenario, which might affect their metabolism.

When people are worried, they typically turn to food for consolation. However, cortisol causes those extra calories to be stored around the belly button and other bodily parts for later usage.

Your chances of reducing weight or belly fat decrease dramatically when your metabolism slows down. Furthermore, not getting enough sleep can cause your cortisol levels to rise and your desire for high-calorie foods, leading to weight gain and, in particular, an increase in belly fat. Therefore, managing your stress levels is critical if you want to lose belly fat and maintain a healthy weight. Aside from that, you should get at least 7-8 hours of sleep per day.

• You’re consuming the inappropriate fats.

The body does not respond in the same way to all fats. Saturated fat, found in meat and dairy, has been associated with increased visceral fat. Monounsaturated fats like those found in olive oil, avocados, and polyunsaturated fats (primarily omega-3s) can be found in walnuts, sunflower seeds, and fatty fish and have anti-inflammatory properties in the body. If these are consumed in adequate amounts, they may benefit your health. It’s important to remember that consuming too much fat raises calorie intake and can promote weight gain, so savor healthy fats in proportion.

• You are doing the wrong exercises.

Those crunches aren’t going to cut it. To gain muscle, you must also engage in weight training. The more muscle you have, the more calories you’ll burn.

If you have time for one workout, select aerobic exercise (like walking or running). It is most effective for fat burning. Make it a habit, and gradually increase the intensity to achieve the desired results. Cardio routines, such as a daily run or Spin class, are fantastic for your heart, but they won’t do anything for your waistline. You should combine weightlifting and cardiovascular exercise. Strength exercise boosts muscle growth, allowing your body to burn fat more efficiently. Muscle burns more calories than fat; thus, having more muscle can help you burn more calories throughout the day.

• You drink alcohol

That beer belly is caused by more than just beer and beer carbs. All alcoholic beverages have calories. Beer has many more calories than you might think, but alcohol can also increase your waistline in less apparent ways. Because the calories in alcohol can’t be saved for later, the body’s metabolism must prioritize alcohol when it’s there. This removes it from its primary function of fat burning, and fat burn, in particular, decreases in the abdomen. However, there is such a thing as responsible drinking for weight loss. Older women who drink one alcoholic beverage per day gain less weight over time than women who do not drink, presumably because they maintain other good habits and are more physically active. You’ll gain weight if you consume too many calories, especially if you’re not exercising and eating properly. Remember to drink in moderation if you do.

• You are getting older.

Your body changes how it acquires and loses weight as you get older. The metabolic rate, or the number of calories the body requires to function normally, decreases in both men and women. In addition, women must contend with menopause. Women’s tummies are more prone to gain weight after menopause than their hips. This is because the hormones estrogen and progesterone produce less estrogen and progesterone during menopause. In the meantime, testosterone levels begin to fall at a slower rate. Women’s tummies gain weight as a result of this hormonal shift. A decrease in estrogen has been proven to affect fat distribution, concentrating it around the belly button rather than the hips and thighs. Furthermore, as we age, we lose muscle mass, and our metabolic rate (the efficiency with which we burn calories) drops, making us more prone to hold on to fat in general, including stubborn belly fat. 

• You are uninspired

Are you prepared to put in the effort required to lose abdominal fat?

While a balanced diet is vital for weight loss, changing your eating habits is unlikely to reduce belly fat significantly. Exercise is required to lose visceral fat efficiently. You can overcome genetics and lose weight if ready to put in the effort.