When first you start dieting and exercising, the pounds seem to melt off. But, we all hit that stagnant point where the last few pounds of belly fat just don’t want to leave. Turns out, there could be a few factors contributing to that last layer of fat on without you even realizing it. Try kicking these 15 bad habits to the curb to shrink your waistline for good.
Reason 1 : You Don’t Balance Diet and Exercise
The first reason your belly fat isn’t going away is you don’t balance diet and exercise. Focusing on one over the other is not a reasonable compromise, and will only slow down the process of weight loss. Think about it: eating a slice of chocolate cake after a workout is only going to add those calories you burned off back into your body. And only eating salads without working out could lead to weight loss, but your muscles aren’t getting the necessary workout they need to be strong and toned; lean muscle burns more calories at rest than fat. Your body needs a balance of both diet and exercise, so make sure you’re incorporating the pair into your daily lifestyle.
Reason 3 : You Drink Too Much Beer
The next reason your belly fat isn’t going away is You Drink Too Much Beer. It’s called a beer belly for a reason. A study published in the journal Current Obesity Reports showed that while light to moderate drinking did not affect weight significantly, heavy drinking can lead to obesity. Plus, heavy beers usually have more calories and empty carbs than red wine or clear liquor. So put that extra beer down and grab a glass of red wine (or better yet, sparkling water!) instead.
Reason 4 : You Drink Diet Soda
The next reason your belly fat isn’t going away is You Drink Diet Soda. You’d expect diet soda, which has fewer calories and sugar than its regular counterpart, to be healthier for you. But, it’s actually one of the 40 Bad Habits That Will Give You Belly Fat due to its dangerous side effects. First off, researchers at the University of Texas Health Science Center monitored 475 adults for 10 years and found that those who drank diet soda had a 70 percent increase in waist circumference compared with those who didn’t drink any soda, and participants who drank more than two diet sodas a day suffered a 500 percent waist expansion. So ditch soda altogether and go for a seltzer water like La Croix or Spindrift if you want something bubbly to sip on.
Reason 6 : You’re Eating Out Every Night
The next reason your belly fat isn’t going away is You’re Eating Out Every Night. Eating at restaurants and fast food joints every night isn’t your best diet choice. These foods tend to have more fat and salt in comparison to lighter meals you can make at home. Instead of going to your local burger joint, try making a burger at home instead. Check out our 20 Homemade, Healthy ‘Fast Food’ Recipes to make your favorite drive-thru meals with half of the fat and calories.
Reason 7 : You’re Eating Too Much Protein
The next reason your belly fat isn’t going away is You’re Eating Too Much Protein. Protein is a key macronutrient for losing weight, but too much can do more harm than good. In fact, a Spanish study found that over a six-year period, participants who ate a high-protein diet were 90 percent more likely to gain over 10 percent of their original body weight in comparison to those who ate less protein.
Reason 8 : You’re Not Putting Enough Vegetables on Your Plate
The next reason your belly fat isn’t going away is You’re Not Putting Enough Vegetables on Your Plate. Even if you are making healthier choices, you may not be eating as many veggies as you need to. “Make half your plate vegetables and/or salad,” Danielle Omar, R.D., blogger at Food Confidence, told Eat This Not That! Vegetables are nutrient-dense and packed with fiber, which will fill you up without overloading on calories.
Reason 10 : You Don’t Eat Nuts
Reason 11 : You Don’t Get a Full Night’s Sleep
The next reason your belly fat isn’t going away is You Don’t Get a Full Night’s Sleep. Your sleep pattern has an influence on every aspect of your health, and your weight is no exception. Research conducted by Harvard University found that there is a major link between sleep and weight gain. One study the university noted found that women who slept less than seven hours a night were 15 percent more at risk for obesity than those who had a full night’s sleep.
Reason 12 : You Sit Down for Most of the Day
The next reason your belly fat isn’t going away is You Sit Down for Most of the Day. If you work an office job, you may not get as much activity during the day as you should. Try to find ways to move around in a sedentary setting. Take the stairs, walk to the nearest café instead of ordering takeout for lunch, and try biking to and from work instead of driving. Any activity during the day counts!
Reason 13 : You Aren’t Eating Enough
The next reason your belly fat isn’t going away is You Aren’t Eating Enough. Some dieters get so caught up in being thin that they heavily restrict the number of calories they eat, or even turn to going the whole day without eating. Going on these dangerously restrictive diets can actually slow down your metabolism and cause pounds to burn off slower, so remember to stay on the healthy track of a balanced diet and exercise.
Reason 14 : You’re Eating Low-Fat or Fat-Free Dairy
The next reason your belly fat isn’t going away is You’re Eating Low-Fat or Fat-Free Dairy. Although full-fat dairy has more calories (and obviously more fat) than its skim counterparts, it actually isn’t a worse choice for your weight-loss goals, according to the European Journal of Epidemiology. The journal analyzed 29 different studies and found that whole fat dairy products don’t have a significant difference to your health when compared to lower-fat dairy products. The researchers stated that overall, any dairy product has a “neutral” effect on our health. Full-fat dairy products may be the better choice since they fill you up for longer than skim or low-fat dairy, and help your body absorb more of the fat-soluble vitamins that many dairy products are fortified with.
Reason 15 : You Eat Three Large Meals a Day
The next reason your belly fat isn’t going away is You Eat Three Large Meals a Day. Contrary to popular belief, eating large quantities of food three times a day isn’t always the best choice for your waistline. The main problem with this way of eating is that while you still can lose weight when doing it right, it may not be the best move for your metabolism. A study published in the International Society of Sports Nutrition found that eating more frequent, smaller meals a day can help control hunger and lower cravings, which can lead to weight loss. To switch things up, try reducing the size of your meals and have some healthy snacks like nuts and fruit if you’re still hungry in between meals.
15 Reasons Your Belly Fat Isn't Going Away
Here are the most common reasons your belly fat Isn't Going Away .Reason 1 : You Don’t Balance Diet and Exercise
The first reason your belly fat isn’t going away is you don’t balance diet and exercise. Focusing on one over the other is not a reasonable compromise, and will only slow down the process of weight loss. Think about it: eating a slice of chocolate cake after a workout is only going to add those calories you burned off back into your body. And only eating salads without working out could lead to weight loss, but your muscles aren’t getting the necessary workout they need to be strong and toned; lean muscle burns more calories at rest than fat. Your body needs a balance of both diet and exercise, so make sure you’re incorporating the pair into your daily lifestyle.
Reason 2 : You’re Eating the Wrong Proteins
The first reason your belly fat isn’t going away is you don’t balance diet and exercise. All meats have protein in them, but some are fattier than others. Red meats, like beef and lamb, have a higher fat content than lean meats like turkey and chicken. In order to get your protein intake for the day without consuming excess amounts of fat, try sticking to leaner meats like poultry and fish. If you can’t combat your red meat cravings, try going for grass-fed beef, which has less fat and more good-for-you omega-3s than farm-raised beef.Reason 3 : You Drink Too Much Beer
The next reason your belly fat isn’t going away is You Drink Too Much Beer. It’s called a beer belly for a reason. A study published in the journal Current Obesity Reports showed that while light to moderate drinking did not affect weight significantly, heavy drinking can lead to obesity. Plus, heavy beers usually have more calories and empty carbs than red wine or clear liquor. So put that extra beer down and grab a glass of red wine (or better yet, sparkling water!) instead.
Reason 4 : You Drink Diet Soda
The next reason your belly fat isn’t going away is You Drink Diet Soda. You’d expect diet soda, which has fewer calories and sugar than its regular counterpart, to be healthier for you. But, it’s actually one of the 40 Bad Habits That Will Give You Belly Fat due to its dangerous side effects. First off, researchers at the University of Texas Health Science Center monitored 475 adults for 10 years and found that those who drank diet soda had a 70 percent increase in waist circumference compared with those who didn’t drink any soda, and participants who drank more than two diet sodas a day suffered a 500 percent waist expansion. So ditch soda altogether and go for a seltzer water like La Croix or Spindrift if you want something bubbly to sip on.
Reason 5 : You Don’t Practice Mindful Eating
The next reason your belly fat isn’t going away is You Don’t Practice Mindful Eating. Eating mindfully can do wonders to your waistline. Mindful eating is when you focus on every aspect of eating and putting a focus on the sensations brought by every bite of your food. We have a tendency to eat while we’re distracted by our phones or other devices, which causes us to overeat. According to Harvard Medical School practicing mindful eating can actually help slim your figure and has been used as a treatment tool for those with binge eating disorders.Reason 6 : You’re Eating Out Every Night
The next reason your belly fat isn’t going away is You’re Eating Out Every Night. Eating at restaurants and fast food joints every night isn’t your best diet choice. These foods tend to have more fat and salt in comparison to lighter meals you can make at home. Instead of going to your local burger joint, try making a burger at home instead. Check out our 20 Homemade, Healthy ‘Fast Food’ Recipes to make your favorite drive-thru meals with half of the fat and calories.
Reason 7 : You’re Eating Too Much Protein
The next reason your belly fat isn’t going away is You’re Eating Too Much Protein. Protein is a key macronutrient for losing weight, but too much can do more harm than good. In fact, a Spanish study found that over a six-year period, participants who ate a high-protein diet were 90 percent more likely to gain over 10 percent of their original body weight in comparison to those who ate less protein.
Reason 8 : You’re Not Putting Enough Vegetables on Your Plate
The next reason your belly fat isn’t going away is You’re Not Putting Enough Vegetables on Your Plate. Even if you are making healthier choices, you may not be eating as many veggies as you need to. “Make half your plate vegetables and/or salad,” Danielle Omar, R.D., blogger at Food Confidence, told Eat This Not That! Vegetables are nutrient-dense and packed with fiber, which will fill you up without overloading on calories.
Reason 9 : You’re Eating Whey
The next reason your belly fat isn’t going away is You’re Eating Whey. Whey has a tendency to cause bloat, especially if you’re lactose intolerant since it’s made from cow’s milk. To avoid this painfully annoying bloat, try going for plant-based protein powders and foods. Some brands have almost as much muscle-building and hunger-killing protein as whey but are better for sensitive tummies.Reason 10 : You Don’t Eat Nuts
The next reason your belly fat isn’t going away is You Don’t Eat Nuts. Nuts are a great addition to your diet. Dieters tend to stray from nuts because of their high fat content, but they actually contain good fats, omega-3 fatty acids, that can help you shed the pounds. A study conducted by the UCLA Center for Human Nutrition showed that having pistachios as a snack rather than pretzels or other carb-filled options can lower your BMI a point in just four weeks. They also helped lower cholesterol levels.
Reason 11 : You Don’t Get a Full Night’s Sleep
The next reason your belly fat isn’t going away is You Don’t Get a Full Night’s Sleep. Your sleep pattern has an influence on every aspect of your health, and your weight is no exception. Research conducted by Harvard University found that there is a major link between sleep and weight gain. One study the university noted found that women who slept less than seven hours a night were 15 percent more at risk for obesity than those who had a full night’s sleep.
Reason 12 : You Sit Down for Most of the Day
The next reason your belly fat isn’t going away is You Sit Down for Most of the Day. If you work an office job, you may not get as much activity during the day as you should. Try to find ways to move around in a sedentary setting. Take the stairs, walk to the nearest café instead of ordering takeout for lunch, and try biking to and from work instead of driving. Any activity during the day counts!
Reason 13 : You Aren’t Eating Enough
The next reason your belly fat isn’t going away is You Aren’t Eating Enough. Some dieters get so caught up in being thin that they heavily restrict the number of calories they eat, or even turn to going the whole day without eating. Going on these dangerously restrictive diets can actually slow down your metabolism and cause pounds to burn off slower, so remember to stay on the healthy track of a balanced diet and exercise.
Reason 14 : You’re Eating Low-Fat or Fat-Free Dairy
The next reason your belly fat isn’t going away is You’re Eating Low-Fat or Fat-Free Dairy. Although full-fat dairy has more calories (and obviously more fat) than its skim counterparts, it actually isn’t a worse choice for your weight-loss goals, according to the European Journal of Epidemiology. The journal analyzed 29 different studies and found that whole fat dairy products don’t have a significant difference to your health when compared to lower-fat dairy products. The researchers stated that overall, any dairy product has a “neutral” effect on our health. Full-fat dairy products may be the better choice since they fill you up for longer than skim or low-fat dairy, and help your body absorb more of the fat-soluble vitamins that many dairy products are fortified with.
Reason 15 : You Eat Three Large Meals a Day
The next reason your belly fat isn’t going away is You Eat Three Large Meals a Day. Contrary to popular belief, eating large quantities of food three times a day isn’t always the best choice for your waistline. The main problem with this way of eating is that while you still can lose weight when doing it right, it may not be the best move for your metabolism. A study published in the International Society of Sports Nutrition found that eating more frequent, smaller meals a day can help control hunger and lower cravings, which can lead to weight loss. To switch things up, try reducing the size of your meals and have some healthy snacks like nuts and fruit if you’re still hungry in between meals.
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