Kimi Verma on How to Effectively Lose Belly Fat

Jul/27/2021 / by Kimi Verma
Image courtesy of Pxfuel

It is frustrating to see no progress in your efforts to get into shape despite all your efforts. You eat well, work out hard, and avoid all the foul and unhealthy food. Your belly still looks bloated and heavy aka the belly fat still reigns supreme. Now what?

A key grievance that most people note is about their struggle to lose excess abdominal fat – even after they see changes in body composition in other parts of the body.

This is why it is hard for you to get rid of that stubborn fat around the tummy:

​1. It is a matter of hormones

Hormonal changes are quite natural in people, especially women, but it could be a major factor affecting your ability to lose weight along the midsection.

I have seen many people blaming aging, the weather, or bloating for fat storage, but most of them do not realize the reason could be hormonal imbalances. Imbalances in certain hormones, such as estrogen and androgens, increase the chance of the belly thickening. Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects women and which makes it harder for them to lose weight. It is characterized by symptoms caused by increased level of male hormones, which causes insulin resistance.

Solution: Stop trying fad diets and any exercise and see a medical professional ASAP.

​2. Your food choices could be to blame

Consuming refined carbohydrate, sugar, and salt is the biggest reason for big bellies. Even if you work out regularly and watch your caloric intake, if those calories come from starchy carbohydrates and bad fats your midsection will expand. You need to study why all calories are created equal. High-sugar and high-carb diets, and alcohol also result in fatty liver and increase cortisol levels.

Solution: Reduce sugary foods and beverages and replace refined carbs (pastas and grains) with leafy veggies and lean proteins. Stay away from red meats and fats and use good fats found in nuts, fish, and avocados. Give your digestive system a rest by fasting for 12 hours after the last meal of the day.

​3. You are doing the wrong workouts

Those squats are not enough. You need to consult an expert and find out what exercises work best for you. Most trainers and fitness experts suggest weight training for muscle building because it helps burn calories, too.

Solution: If you want to stick to limited exercise, then do aerobic exercises that includes walking or running, and add some strength training, like power yoga. Make sure you do it consistently and slowly increase the intensity to get the desired results.

​4. You’re not guzzling enough water

Studies show that high hydration levels are essential to boost the metabolism. They also helps with weight loss. Choosing water over fizzy drinks and sweetened beverages means you are consuming fewer calories. In fact, it is the only drink that can hydrate without adding other compounds.

There are so many things that should motivate you to drink more H2O.

Solution: Carry a reusable water bottle wherever you go. Add some lemon or cucumber slices and mint leaves to make fresh detox water. If you don’t like the taste of plain water, you can add any fruit to it. Flavorful water can satisfy your taste buds and make sure you also stay hydrated.

​5. Genetics could be a factor

If you have a family history of obesity, the chances of weight gain are significantly higher. Your genetics also has a say in where your fat gets stored in the body. However, there is hope.

Solution: As I have mentioned in my previous posts, lifestyle changes and the ability to strike a balance by eating good nutritious food and engaging in physical activity can help you achieve your weight loss goals despite your genes.

​6. You could be stressed

Stressing out due to work, family responsibilities, or financial problems is common. But chronic stress causes adrenaline to spike, resulting in increased rates of breathing and heart activity. It also releases the stores of glucose and fats and distributes them throughout the body to provide instant energy. After some time, our body releases a catabolic hormone known as cortisol, which is responsible for boosting appetite and breakdown of the muscle for getting energy.

Solution: Cut down on stimulants like tea, coffee and other caffeinated products as they put a strain on the adrenal glands. Plus, look out for ways to manage stress.

I suggest that you consciously look at the reasons you may be dealing with stubborn belly fat, and start working on solutions to combat it. Remember, there are intelligent ways to deal with the situation; you just need to get started.

For more health and fitness stories by this author, check out Here are Some of the Biggest Benefits of Walking


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