When you go to great lengths to get into shape by eating well, exercising hard and generally looking after yourself, it’s frustrating when you don’t see the results you want. One of the main body grievances many people experience is struggling to lose belly fat — even after they see body composition changes elsewhere. According to the experts, often the number one reason we can’t lose belly fat is simply because of our hormones and age.
in men, as they start to get older, levels of testosterone start to decrease and this can then result in the fat cells around the stomach area to expand. Testosterone stops them from expanding, so as that reduces it becomes easier to gain stomach weight.
With women, at a younger age fat is more concentrated around hips and thighs, and this is for childbearing reasons, but once menopause has been gone through, the fat tends to redistribute to the belly. Part of this is to do with changes in oestrogen levels.
Solution: eat well, have consistent training and combine it with the right supplements.
1. Don’t eat Sugar and avoid added-sugar drinks
Added sugar is very unhealthy.
Studies show that it has uniquely harmful effects on metabolic health (2Trusted Source).
Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in significant amounts (3Trusted Source).
When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (4).
Excess sugar consumption may be the primary driver of excess fat in the belly and liver. This is particularly true of sugary beverages like soft drinks.
2. Eating more protein is a great long-term strategy to reduce belly fat
Protein is the most important macronutrient when it comes to losing weight.
If weight loss is your goal, then adding protein is perhaps the single most effective change you can make to your diet.
Not only will it help you lose, it also helps you avoid re-gaining weight if you ever decide to abandon your weight loss efforts (14Trusted Source).
There is also some evidence that protein is particularly effective against belly fat.
3. Cut carbs from your diet
Carb restriction is a very effective way to lose fat.
This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight (19Trusted Source).
This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.
4. Eat foods rich in fiber, especially viscous fiber
Viscous fibers occur exclusively in plant foods.
Rich sources include beans and legumes, flax seeds, asparagus, Brussels sprouts and oats.
If you’re planning to switch to a high-fiber diet, remember to do it gradually to give your body time to adjust.
5. Combine an active and healthy lifestyle with the correct supplements
Use the correct fat-burning supplements to help speed up the process.
Work-out regularly and get into a routine.
Do not give up.