10 Reasons You're Not Losing Belly Fat & 10 Foods to Definitely Avoid
The Secret to Shrinking Your Belly
Even though you feel like you've tried everything at this point, you're stumped: How come you still have that stubborn pooch? If you're not careful—and mindful—about your habits and what you put on your plate, though, it can paint a telling picture. Here are 10 reasons you're not losing belly fat—and 10 foods to definitely avoid.
1. You're Eating Too Much
The most common reason for many who struggle to shed belly fat is that they're overeating. While you shouldn't severely limit your calorie intake either, you should still take into account how much food—as well as what kind of food—is going on your plate.
2. You're Stressed
Being stressed can trigger you to eat more and to reach for snacks that aren't exactly healthy. But that's not all: having elevated levels of cortisol, your body's main stress hormone, can spike blood sugar levels and promote fat storage in the abdominal area. Over time, this can contribute to weight gain.
3. You Smoke
Bad habits can lead to a bad lifestyle, and smoking, research has found, can increase belly fat. And yet, ironically, people may be reluctant to quit because they're scared of potentially gaining weight. However, it's still best to wean off completely and find alternative coping mechanisms to avoid weight gain.
4. You're Not Sleeping Enough
Poor sleep can increase stress, which, as previously mentioned, can contribute to increased belly fat. But skimping on a good night's rest can also lead to an increase in ghrelin, the hormone responsible for hunger. Studies show that those who don't get enough sleep are more likely to experience weight gain.
5. You're Not Exercising Enough
It's also important to move. A sedentary lifestyle leads to weight gain, so if you're not doing at least 30 minutes of physical activity every day, it will be much more difficult to lose excess pounds, especially around the abdomen. If you're just getting back into exercise, start with a daily stroll to get warmed up before adding higher-intensity workouts to your routine.
6. You're Doing the Wrong Exercises
Exercising regularly but still not seeing much progress? It could be your routine. Instead of trying to spot reduce, which is a well-known myth, focus on exercises that burn more calories overall. Adding weight training will also accelerate weight loss while building muscle.
7. You're Eating the Wrong Foods
It's important to pay attention to what you're eating as well, not just how much of it you're eating. Choosing fast food, sugary treats, and processed eats will only contribute to further weight gain, and not the opposite way around.
8. You're Getting Older
Sometimes, weight gain and belly fat are inevitable, especially when you're getting older. This is because as you age, your metabolism slows down, making it harder to burn as many calories as you were once able to. On top of that, if your mobility, joints, and muscles are affected, certain exercises can be more challenging to do.
9. You Like to Drink
If you like beer, you've probably heard the term "beer belly." But it's not just beer—all alcohol can lead to weight gain if you're not careful about moderation. Unless you're paying close attention to what's in your drink, you could be consuming far more calories than you should be.
10. It's Your Genetics
Your genetics play a huge role in how your body develops, such as where you store fat. But while this may make it harder to shed some pounds, adopting a healthy lifestyle will help immensely. Particularly, you might want to pay attention to how many calories you're consuming versus how many you're burning.
Wondering what not to put on your plate to avoid weight gain and belly fat? Here are 10 foods to definitely avoid.
1. Fast Food
Not only is fast food high in fat, calories, and salt, it's also not a significant source of fiber, protein, or any essential nutrients. This means you won't feel full for very long after you've had your burger and fries, and you'll more than likely reach for something else to sate your hunger and cravings.
2. Sweets
Sweets, like ice cream, candy, and chocolate bars, are also typically high in fat, calories, and—unsurprisingly—sugar. While they might satisfy your cravings, these treats contain no other important nutrients. Plus, their addictive taste means it's more likely to eat more than you should.
3. Sugary Drinks
It's not just sugary treats you should avoid—it's sugary drinks, too. Sodas, energy drinks, bubble tea, and blended beverages from your favorite coffee shop are all extremely high in calories and sugar. Moreover, consuming liquid calories may add a few pounds to your weight, but it won't keep you full.
4. Baked Goods
Baked goods, such as pastries, muffins, cookies, and cakes, should also be enjoyed in moderation. These desserts are loaded with sugar and calories, and may even contain trans fat—a type of unsaturated fat that increases LDL (bad) cholesterol, which can increase your risk of heart disease.
5. Potato Chips
Processed snacks like potato chips contain—you guessed it—lots of sodium, fat, and calories, and don't offer anything nutritious. And because we often eat far more than we should, it's easy to gain weight quickly without even realizing it.
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6. White Rice
White rice is made with refined grains, which are whole grains that have been stripped of their nutrients. Not only that, but white rice has a high glycemic index, meaning it can cause your blood sugar to soar even with just a small serving.
7. Pasta
Pasta made with refined grains should also be avoided for the same reasons as white rice. Plus, being high in carbohydrates and calories, bigger portions on your plate can lead to weight gain. Try sticking to whole-grain pasta instead or keeping a mental note of how much of it you're consuming—and what you're pairing it with.
8. Sweetened or Flavored Yogurt
You might think yogurt is healthy even if it has added sugar, but some varieties can pack a whopping amount of the sweet stuff. Make sure to examine the nutritional label before you buy, and go for ones without any added sugar or flavors.
9. Processed Meats
Processed meats, like bacon, sausages, and hot dogs, are high in saturated fat, sodium, and calories, meaning if you're regularly cooking these up for breakfast and lunch, don't be alarmed to see a stubborn belly pooch. If you're hoping to slim down your waistline, it's worth cutting back on these salty meats.
10. Alcohol
As we've mentioned, alcohol can contain a lot of calories, so if you're used to drinking multiple glasses at once (and on the regular), you're bound to gain some inches around your belly. While this doesn't mean you have to quit entirely, it's best to enjoy in moderation.
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