If you have a bit of flesh like I do (Yes!) and you don’t seem to be able to shed it you are probably doing somethings wrong. Here are some of the reasons why you still have the tummy fat;
You Still Eat Lots of Frozen Foods and Packaged Snacks
According to a study published in the journal Hepatology, people who added snacks high in fat and sugar to their regular meals packed on more belly fat than those who ate the same total calories from well-rounded meals.
You Still Target only One Part of Your Body in Your Weight Loss Exercises
If you haven’t gotten the message already, it’s time: Targeting one part of the body—spot training—won’t help you shed pounds in that area. “You have to lose weight overall to see results,” says Lofton. In other words, those situps will build muscle. But they’ll remain hidden beneath any existing fat. If anything, they may make that fat protrude more.
A better approach: Focus on total-body moves that also strengthen your abdominal muscles, such as this lift-off lunge. Having a strong core is important for preventing injuries, says Lofton. Meanwhile, building your larger muscle groups, such as your legs and arms, increases your muscle mass so that you’ll burn more calories overall.
Too Little Sleep!
You already know that coming up short on sleep can lead to weight gain, and research shows that those extra pounds often pad your belly. According to a study from Wake Forest University, people who averaged five hours or less a night not only weighed more, they carried more fat in the abdomen than those who logged six to eight hours. Not getting enough shut-eye can increase the production of hunger hormones, encouraging you to overeat. Feeling tired may leave you less likely to hit the gym, say the researchers.
You Concentrate on Weightlifting Only
Strength training builds muscle, which use more calories than fat at rest. But if you want to trim your middle, you need to do moderate- to high-intensity cardio to turn up the burn, says Lofton. “Aerobic exercise is key to burning those calories stored as fat,” she says. Focus on working up a sweat at the gym, and add in a few resistance-training sessions. According to a review of 14 studies, this mix of exercise had the biggest impact on beating belly fat.
You Load up on Good Fats.
It’s true that the healthy unsaturated fats found in nuts, avocados, and vegetable oil can fill you up and encourage weight loss. But the problem is that many people tend to overdo it, says Lofton. An ounce of almonds—a small handful—packs in 164 calories, so munching on a bag of nuts can set the stage for calorie overload. Make sure to measure out your servings: an ounce of nuts, one-fifth of an avocado, and a tablespoon of vegetable oil. (Try adding a healthy fat to one of these 20 healthy smoothie recipes.)
You Haven’t yet Kicked Your Diet Soda Habit
People who drink diet beverages can gain nearly three times as much belly fat as those who avoid the stuff, according to a study published in the Journal of the American Geriatrics Society. Although experts aren’t exactly sure why, they believe that artificial sweeteners may slow metabolism. Plus, feeling virtuous for drinking diet sodas may make you feel like you can indulge in a treat.
source: Women Health