There's no disputing that belly fat is unhealthy. For both men and women, excess fat around your middle can increase the risks of high blood pressure, heart disease, type 2 diabetes and certain types of cancer. This means losing the weight is essential to your health. But some people find belly fat difficult to lose. The reasons often include genetics, lifestyles, hormones and weight-loss techniques.
Genetics
Genetics often determine where your body accumulates fat. This means that it also influences where you lose it. When the body experiences a caloric deficit, like when you reduce your caloric intake and increase physical activity, your genes determine where the body targets fat for energy, and thereby influences the pattern of weight loss. Regardless of food or exercise choice, there's no way to direct fat burning to your stomach alone.
Plateau
You may have reached what's commonly referred to as a weight-loss plateau, where calories in now match calories out. With each pound lost, the body's caloric need steadily declines. At the start of your weight loss program, for example, your body may require 2,200 calories to maintain its current weight. But as you lose both fat and muscle, this need changes. Now, the dietary restrictions and exercise levels that initially promoted weight loss no longer produce the caloric deficit needed to burn excess fat. You may need to cut additional calories from your diet and increase exercise intensity, frequency or duration to continue losing weight.
Spot Reduction
The tactics you're currently using to shed weight are other potential roadblocks to weight loss. Some people believe that working the core of the body will "spot-reduce" their midsection, but this is a myth. Crunches, sit-ups, twists and other core workouts do more to strengthen and build the abdominal muscles than burn fat. Instead, reduce your caloric intake and incorporate cardio into your workout routine.
Lifestyle
The "beer belly" didn't get its name from just anywhere --- your lifestyle may be influencing your belly fat. According to Michael Jensen, M.D., an endocrinology specialist with the Mayo Clinic, drinking excess alcohol can cause you to pack on fat specifically around your midsection. If you're currently trying to lose weight, drink in moderation. This may help you shed the pounds.
Hormones
For women, hormones may make it difficult to lose the belly fat. This doesn't mean you can't lose your midsection with diet and exercise. It's just that hormones change where your body now stores fat, so you'll also experience a different pattern of weight loss. While younger women may lose belly fat first, older women may lose their midsections last. Given time, you will see your waistline shrink in size.
References
- MayoClinic.com: Belly Fat in Men --- Why Weight Loss Matters; Dr. Michael Jensen; February 5, 2011
- MayoClinic.com: Belly Fat in Women --- How to Keep It Off; April 16, 2009
- "American College of Sports Medicine Health and Fitness Journal"; Ten Common Mistakes Individuals Who Are Trying to Lose Weight Make; Dr. James Peterson; 2008
- The University of Dayton Wellness Program: Spot Reduction and Weight Loss
- American Council on Exercise: So, You Want to Spot Reduce? Here's How
- MSNBC.com: Lose Weight, Gain a 'Loose Suit" of Skin?; Jacqueline Stenson; December 23, 2008
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