5 Reasons You Are Not Losing Belly Fat


It is a shameful thing that in spite of vast exercises machines, people fail to lose their belly fat. Well, exercise machines are not the only culprits. Wrong exercise methods and wrong nutrition also contribute to this failure. People make huge mistakes during workout programs. Some common exercise mistakes include the use of ineffective exercise machines, lack of a workout schedule and lack of diet plans. Due to these mistakes, people fail to acquire exercise goals. And one of the most common exercise goals is weight loss.

There can be many reasons why you are not losing belly fat. It might be that you are missing something or might be you are using incorrect techniques. The reasons can be different, but the problem is the same. Here are 5 of the most probable reasons why you’re not loosing that dreaded bell fat. Take a look:

Performing Incorrect Exercises

Exercise Indoor

Are you a beginner? You must be performing only running and jogging activities. No doubt, a 30-minute run at a decent pace helps in losing effective calories, but in the long run, it affects metabolism. So, people fail to burn fat after working on treadmills and ellipticals. If you want better results, you need to include other exercises in your fitness program. One wonderful option is weight training since the more muscle you have, the more fat you’ll burn.
According to your preference, you can use barbells or kettlebells for performing squats. Or you can also perform the leg crunch, the reverse crunch or the exercise ball crunch. These exercises work the obliques, pelvic, back and abdominal muscles. Lastly, you can also include yoga postures such as Marjariasana and Shavasana in your workout plan. By performing right exercises, you can definitely lose your belly fat.

Bad Eating Habits

Junk Food

Have you eliminated processed foods? Have you stopped eating hamburgers and sandwiches? Well, this is the reason you fail to lose your belly fat. These foods contain huge trans fats that remain undigested and increase fluffiness. So, if you want to get rid of unnecessary weight, you need to work on your diet plan. You should try to eat all 3 daily meals. You should eat fruits, vegetables, and whole grain foods. These foods contain vast antioxidants that help in digestion of essential nutrients. Between your workouts, you should drink an ample amount of water. In addition to daily meals, you should look for healthy snacks and nuts.

Poor Sleep

Sleeping Person

If you do not get decent sleep, you cannot lose unnecessary weight. Sleep is required for improving physical and mental health. According to statistics, adults and children have a 60% and 90% greater risk of becoming obese respectively. People, who sleep for five hours or less, gain about 20 or more pounds. I guess you are not aware of this fact – the lack of necessary sleep increase the hunger level. So, you would eat more and more. With the undigested food, you would get more obese. According to the National Institutes of Health, Adults require 7-8 hours of sleep and Children require 9-10 hours of sleep.

You are not performing Cardio


Only by focusing on weight-training, planks and squats, you cannot burn adequate calories. For losing the belly fat, it is essential to consider cardio. The recovery and relaxation activities involved in these exercises provide huge health benefits. Not only you can avoid cardiovascular diseases but also reduce the risk of obesity and other weight related problems. Along with squats, planks and burpees, you should also include cardio activities in your workout schedule.

You are not creating a Calorie Deficit

Cereal breakfast

Do you have an exercise goal? For losing weight, you need to create a calorie deficit. By the calorie deficit, I mean the number of calories you need to eat in a day for losing weight. This is interesting, as you would not maintain but lose weight. For example, if you want to lose one pound of body fat, you need to eat less than 3500 calories or burn extra calories through exercises. For the calorie deficit, either you eat fewer calories, or you can burn calories. If you want to create a calorie deficit, you should follow these tips:

  1. You should select the particular number of calories that you want to burn in a specific time.
  2. According to your body weight, you should set the calorie intake.
  3. According to your calorie intake, you should select the specific training.

By making the large calorie deficit, you can achieve the fastest rate of fat loss, reduce the chance of eating too much and avoid different types of health diseases.


It might be that you are only performing cardio activities like running, jogging, etc. or only performing weight training exercises such as barbell squats, deadlifts, shoulder presses, etc. For the best results you need to do both cardio and weight training exercises.  Also, you should sleep for 8-9 hours in a day. Moreover, you need to eliminate processed foods and eat nutritious fruits, vegetables etc. Finally, it is a good idea to create a calorie deficit that includes the necessary calories required in a day. By focusing on all above you will be able to lose belly fat easily.