Belly Fat 101 - Why Is It So Difficult to Lose?

So many of us have embraced Fasting and/or a Ketogenic lifestyle to shed some weight. 

The good news is that it works. 

Unfortunately, that fat around our tummies is sometimes stubborn.

Why is belly fat an issue?

The tummy is where most of us ladies (and some men) really want to lose fat. 

We want to look good in our clothes, we want to rock that bathing suit in the summer. 

And the belly is what we tend to notice the most. 

But even more important is the fact that belly fat is much more apt to cause health issues than, say, fat on your arms or your bottom. 

Studies suggest that belly fat contributes to metabolic disease like type 2 Diabetes and high blood pressure. 

Women tend to get it worse

Let’s face it, nature created the female body differently.

We are designed for child bearing. So when we gain fat, it tends to go to the tummy and hips first. 

And then there’s menopause. Our hormones are all out of whack and we are more prone to belly fat. 

That’s not to say that men don’t get fat in their tummies, they absolutely do. 

But men don’t seem to struggle as much to lose it. 

Is it possible to target belly fat?

In a perfect world, we could pick and choose where the fat comes off and in what order. 

Take some belly fat here, maybe some off the thighs there, now some off the hips …

And could we please not take so much off the bust? 

That would be great. Unfortunately, it doesn’t seem to be the case. 

Where you gain fat and where you tend to lose it first depends on a lot of things, most of which are not in your control.

Things like genetics, age (menopause), and whether or not you’ve ever had children. 

But even if we can’t tell the body exactly where to take the fat off first, it’s still got to come off, right? 

So we keep doing what we know works and eventually the belly fat will have to go, too. 

Here are a few things to remember:

Intermittent/Extended Fasting

Managing insulin levels is key to losing any kind of fat, especially belly fat. 

By fasting at least 18 hours a day most days, you can keep insulin levels lower. 

Ketogenic diet

A diet that is high in carbohydrates contributes to belly fat. 

Focus on healthy fats and protein, and vegetables (if you want them) that are on the lower side of the glycemic index. 

Aim for whole foods, and cut out seed oils. 

Lose the booze

Seriously, try to limit your alcohol consumption. 

It’s basically just glucose and it’s going to keep insulin levels high. 

Plus, it can increase hunger and cravings and make you less likely to get up and move around. 

Which leads us to our next point. 

Physical activity 

A sedentary lifestyle and belly fat go hand in hand. 

You don’t have to do anything strenuous - in fact, you probably shouldn’t (see next point). 

But walking 10,000 steps a day is a great start. 

If you can’t do 10,000, get up once every hour and walk for a few minutes. It will add up. 

Manage cortisol levels 

You can check out our article on cortisol. Cortisol: Stress and Your Weight Loss Journey – Nutri-Align

But basically, stress causes cortisol to rise, and it’s nearly impossible to lose fat when cortisol is constantly high. 

This means gentle exercise (walking), good sleep at night, plenty of sunshine, and things like deep breathing or meditation if needed. 

Bonus tip

So while it’s probably not possible to target belly fat, here’s an idea that could help. 

No promises, but worth a shot. 

Tummy exercises

There’s no science at all that says this will target belly fat. Let’s get that straight. 

But potentially doing some exercises that hit the tummy area before you break your fast each day could encourage glucose to be taken from that area first. Maybe? 

Can’t hurt. 

And if nothing else, it will tone the muscle underneath.

Just don’t over do it, because again, cortisol will rise. 

Bottom line on belly fat

We should all be losing belly fat. 

We want those flat tummies, but more importantly, belly fat is dangerous. 

And while we probably can’t spot-reduce, we can keep doing the things that encourage fat loss overall. 

Whether the belly fat is the first to go, or the last to go, or somewhere in between, it’s all good.