Bella Adams
Many would like to get rid of their unloved belly fat – but often this plan fails in implementation. Experts reveal which mistakes are made again and again.
Several factors play an important role in the accumulation of belly fat: In addition to genetics and stress, diet is the most important factor.
Certain mistakes in lifestyle and food selection ensure that the fat in the middle of the body just won’t go away. Nutrition and fitness experts have revealed in ‘Popsugar’ which mistakes could prevent you from getting rid of belly fat.
You drink alcohol and other fattening drinks
If you drink wine, beer, sugary smoothies, and soft drinks, you’re taking in hundreds of extra calories.
Experts believe that drinking alcohol in particular gets in the way of losing belly fat: “Excessive alcohol causes the liver to stop metabolizing fat and carbohydrates to take care of the alcohol first,” explains nutritionist Maddie Kinzly.
This, she says, leads to the storage of extra fat in the body – and, as a result, in the belly.
You’re not looking at calories
“A calorie surplus can cause fat deposits to continue to grow, including those around the belly,” explains nutritionist Ginger Hultin.
Therefore, when it comes to nutrition, you should make sure that the number of calories is optimally matched to your own needs.
“Individual calorie needs are based on numerous factors, but the most important are gender, age, weight, height, and activity,” adds nutritionist Stephanie Ferrari.
How many calories the body needs vary for each person.
Additionally, it may be wise to sit down with a registered dietitian or nutritionist, as they can more accurately assess your lifestyle and health history.
You’re doing the wrong cardio workout
If you’re a fan of cardiovascular workouts and want to lose belly fat, you should give the treadmill and bike a miss – and instead do high-intensity interval training (HIIT) in the future.
Because that’s the most effective type of cardio when it comes to getting rid of belly fat, as one study has shown. Another benefit is that it saves you a lot of time at the gym.
You eat sugar and refined carbs
Common knowledge: Junk food won’t help anyone lose weight.
Processed carbs and sugary foods like ice cream, convenience foods, and white bread spike your insulin levels, which one study found leads to weight gain.
Keeping insulin levels low will help reduce overall body fat.
Aside from being high in carbohydrates, highly processed foods are also usually high in calories.
But that’s not even the last problem: eating them also provides your body with little to no nutrients, leaving you hungry and eating more and more as a result.
Of course, it’s okay to indulge in sugary treats and processed carbohydrates from time to time.
However, if both are reduced, there is definitely more than just a difference in how you feel: Belly fat will melt away as a result, too.
You do not do strength training
Kinzly stresses that in addition to proper nutrition, workout choices matter when your belly is a problem area. Many fitness experts agree that the main focus should not be on endurance training.
This is because strength training is better at helping you increase your muscle mass. If this is the case, you will automatically burn more calories at rest and speed up your metabolism.
So the goal should be to do at least three strength workouts a week.
Make sure to work out all parts of your body by using a variety of different equipment.
You snack too much after a workout
Some people think, “I worked out so I can eat whatever I want.” But that’s the wrong approach.
As CrossFit expert Jade Jenny points out, “reducing belly fat ultimately comes down to how you eat.”
If you’re snacking after a workout that contains twice as many calories as were lost through the workout, that’s not a good premise.
In fact, if the snack catapults you over your daily calorie allowance, you’ll inevitably gain weight.
The expert’s tip: After a workout, grab a snack with only about 150 calories. Also, make sure to include protein and carbohydrates to refuel.
You eat too little protein
If your meals consist mainly of carbs, you’ll be hungry again shortly after eating.
That’s why it’s a good idea to always provide a lean protein source as well, to help build muscle and keep you hungry longer.
Kinzly explains that the body needs about 0.4 to 0.9 grams of protein per kilogram of body weight. The exact requirement, he says, depends on how active one is.
“That doesn’t necessarily mean you should eat more meat,” the expert stresses. “There are many plant foods that contain protein, for example, grains, beans, legumes, nuts, and vegetables.”
