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  • Writer's pictureReach Digital

5 Reasons You Aren’t Losing Belly Fat

Man measuring his belly. Featured image for “5 Reasons You Aren’t Losing Belly Fat”

When you set out to live a healthier, better life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. If you’ve been asking the question “Why am I not losing belly fat even after exercise and diet?”, it may be because of one or more of the reasons below.

Reason # 1: Mediocre Workouts

As long as you can remember, medical experts have recommended you get at least 30 minutes of exercise a few days a week. And for good reason. Much of the industrialized world has cut movement out of their lives in many ways, making it necessary to hit the gym in order to stay fit.

However, if you think 30 minutes of light jogging on the treadmill three days a week is going to get rid of that belly fat, think again. To burn the flab, you’ll need to add strength and resistance training to your routine. Doing this will add muscle to your frame, which will help burn more pounds of fat. It will also put your muscles where they belong, which helps your belly look flatter.

Reason # 2: Poor Diet

Getting rid of belly fat can’t only be done with your workouts. It requires a lifestyle change that includes being very cautious of what you put in your mouth. That means cutting out the processed foods, saturated fats, and whatever else is likely to cause fat to cling to your midsection. In case you’re curious, that includes too much healthy food also.

Remember: everything has calories, and if your body doesn’t use it, it’s got to go somewhere, and your waistline is a likely candidate. But your fork isn’t the only thing that matters. Not drinking enough water is a sure recipe for belly fat. After all, there’s a reason a pudgy front is called a beer belly.

Reason # 3: High Stress Levels

When you feel stressed, it’s because something in your life is going on and you simply can’t let go of it until it’s resolved. Unfortunately, when you don’t let go of stress, fat doesn’t let go of you. It’s due to the chemical cortisol, which is released by your body when you’re facing stress. Harmless as a hormone may seem, this one kicks your appetite into gear and may even make it harder for your body to shed fat. So relax and help your waistline slim down.

Reason # 4: Bad Sleep Habits

Going to sleep is not exciting. Doing it feels like you’re doing nothing. But when you’re in the battle against the belly bulge, getting quality sleep every night is key. How important is it? When researchers concluded 16 years of research into the health of nearly 70,000 women, they saw that the women who slept five or fewer hours every night were at a 30-percent increased risk for gaining 30 pounds than those who got seven hours of shuteye on a nightly basis. 

Reason # 5: Your Age

This one is the hardest to accept, because there is nothing you can do to avoid getting older. With age, your metabolism drops, making it harder to burn off calories while at rest, but your appetite may not take a plunge. Making weight gain even more likely is the drop in estrogen and progesterone in women and testosterone in men. But don’t think aging means you have to simply accept weight gain. 

By sleeping well, eating healthily, working out right, and cutting out stress, you can beat the odds and lose the belly fat that has taunted you, no matter your age. And I’m here to help! 

Frequently Asked Questions

Why am I not losing belly fat even though I exercise?

Your exercise routine may not be effectively targeting belly fat if you're not seeing results. Consider reviewing your diet, ensuring you maintain a calorie deficit, and incorporating both cardio and strength training exercises to promote overall fat loss, including in the belly area.

Why is my belly fat not reducing?

Stubborn belly fat can be challenging to reduce due to factors like genetics, hormonal imbalances, and lifestyle choices. To tackle it, focus on a well-balanced fitness program, healthy eating habits, stress reduction, and consistency in your efforts to gradually achieve fat loss in the abdominal region.

How do you lose stubborn belly fat?

Losing stubborn belly fat requires a multifaceted approach involving a balanced diet, regular exercise that combines cardio and strength training, stress management, and adequate sleep. Spot reduction is generally ineffective, so focus on overall body fat reduction.

Why am I not losing belly fat if I work out all the time?

Despite frequent workouts, persistent belly fat can result from factors like excessive calorie consumption, poor diet quality, or inadequate sleep, highlighting the importance of a holistic approach to fitness that includes both exercise and nutrition.


Extra belly fat is not just a deterrent to your self-confidence; it comes with an array of serious health dangers as well. From increased risk for cancer to heart disease to diabetes, unwanted belly bulge puts your life at risk every day.

So get rid of it as soon as you can. And in case you’re asking “Why am I not losing belly fat on a calorie deficit or despite exercise?”, check if you’re dealing with any of the items above.

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