Around 75% of American men and 60% of American women are either overweight or obese. At this point, if you’re of a healthy BMI, you’re in the minority.
Chances are, you’re probably carrying some extra weight, and you’ve done everything you can to try and say goodbye to it.
If you can’t lose belly fat and are frustrated in your weight loss journey, then keep reading. We’ll tell you what the experts have to say and what you can do to shed those stubborn pounds.
Weight Loss Isn’t the Same as Fat Loss
Perhaps you’ve taken the correct steps to change your lifestyle. You’ve cut out junk food, sugary drinks, and started eating more fruits and veggies.
While you’re seeing the scale needle drop, you’ve still got that pooch in your midsection. Yes, it’s smaller than before, but it’s still there.
What you have to understand is weight loss isn’t necessarily the same as fat loss. At the beginning of weight loss, you’ll lose lots of water weight, which may make it seem like you’re shedding tons of poundage.
Also, you may be losing muscle instead of fat. Because muscle weighs more than fat, you might see dramatic results on the scale, but you still feel flabby. This is why you still have belly fat.
Here are some things you can try to get rid of that stubborn belly fat.
Count Your Calories
You might think you’ve cut enough food out of your diet to lose weight. But sometimes, we just don’t realize how much we’re eating.
For example, a candy bar here and there, or a soda with each meal will quickly add up. When you thought you’ve eaten 1,000 calories in one day (which is the lowest number you should go for weight loss as a woman), you may have inadvertently eaten 2,000!
Don’t try to keep track of your calories in your head, because you’re almost guaranteed to go under.
Instead, hold yourself accountable by downloading a calorie-tracking app like MyFitnessPal. This app allows you to set weight loss goals (it’ll tell you how many calories per day to aim for) and track your progress.
When you see your daily calories add up during the day, it can make you think twice about reaching for that brownie.
Make sure you’re honest with yourself: track every single thing you eat and drink. By lying to the app, you’re only lying to yourself, which can make shedding belly fat even more challenging.
Consider getting a food scale to weigh your meals to ensure you’re putting down the right numbers.
Eat the Right Foods
The first step to reducing your belly fat is to eat less. The second step is to eat the right foods.
For instance, a 400-calorie bowl of lentils and veggies will power you for much longer and keep you more satiated than a 400-calorie donut. When you choose the right foods, not only will you burn more belly fat, but it’ll also be easier to stay away from snacks and to stay satiated for longer.
You’ll also want to be conscious of your macros; they consist of carbohydrates, fats, and protein. If you don’t eat the right ratio of them, then the belly weight will stay more easily.
In general, you should up your protein intake for better results. You should also eat more leafy greens and stay away from starchy veggies.
Another thing to keep in mind is to drink less alcohol. These are empty calories, especially if you’re a fan of sugary cocktails. Not to mention, some people get munchies while drinking, so it may cause you to eat more than you should.
Do Harder Workouts
Not only should you reduce your daily caloric intake and eat better foods, but you should also incorporate some exercise. If you live a sedentary lifestyle, just a few workouts at the gym a week can make a difference.
Otherwise, if you already work out, you may need to alter your routines to see better results for belly fat. What you should aim for are exercises that build muscle.
For example, high-intensity interval training (HIIT) is huge now. You’ll burn lots of fat during these workouts and also raise your stamina. You don’t even have to go to a gym to do HIIT; there are many apps and websites that can walk you through the various exercises at home.
Another thing you can try is strength training. You won’t get your heart rate up to the level that cardio workouts will, but it’ll definitely help you build some muscle. Not only will you lose belly fat, but you’ll also get a more defined body.
Reduce Your Stress Levels
You may be surprised, but high-stress levels can cause excess belly fat. This is because when you’re stressed out, your body produces a hormone called cortisol.
Cortisol plays a keep role in your “fight or flight” instincts. Normally, if you’re in a stressful situation, the levels will rise, then fall once the event is over.
But if you’re constantly stressed out from everyday life, work, school, or relationship problems, your cortisol levels will be constantly elevated. This results in excess belly fat.
If you’re always stressed out, then find some effective ways to relax and unwind. For example, meditation can be a great way to take a breather.
Can’t Lose Belly Fat? Then Try Fat Removal Treatments
If you can’t lose belly fat despite the information and advice above, then it may be time to take further action.
Here at Better Off, we offer gentle and noninvasive fat removal treatments that’ll have you looking fit. The UltraShape Power treatment is FDA-approved to remove your extra weight without any surgery or downtime.
If you’re interested in getting UltraShape Power, then get in touch with us now. First-time customers get the first treatment for free, on all packages!