Skip to main content

3 Reasons You Can’t Lose Your Belly Fat

By U.S. News & World Report

Recently, a friend asked me how she could reduce her belly fat. She is a fitness instructor who works out regularly and follows the “80/20 rule” — eating healthy about 80 percent of the time. Still, she couldn’t lose her belly fat and was frustrated about it.

My initial response? Eat better, work out more and stop stressing. This was not the answer she was looking for. In fact, I had frustrated her even more by telling her something she already knew. What she really wanted to know was whether there is anything she can do to target her belly fat.

The short answer is no. There is no way to spot reduce. This doesn’t just apply to belly fat, but also to hips, thighs, butt, arms and any other body part that jiggles. Sure, there are exercises you can do to tone and strengthen these areas, but as far as losing fat in any one of them, it isn’t possible. To lose fat in one area, you must lose it all over.

There are three stages to burning fat. Here’s the short and sweet of it:

1. Fat must first be released from a fat cell. It needs a reason to be released, so get moving.

2. The fat that is released must travel through the blood searching for activated cells that will burn it for fuel.

3. The fat finds and enters the active cell and is burned for fuel.

There are many hormones — including estrogen and progesterone (in women), testosterone (in men), cortisol, insulin and two components of adrenaline — that either help or hinder this process, which is why it’s always important to see a doctor before beginning any kind of rigorous exercise. He or she can see if any of these hormones are out of whack.

It’s all well and good to understand how fat is burned, but it doesn’t explain why can’t you lose that stubborn layer. What does explain it? In working with my private clients at Whole Green You, usually one of three situations. Here’s what they are — and how to address them:

1. You’re exercising wrong.

Clients tell me all the time that they do endless amounts of crunches, planks and sit-ups to no avail. Their belly fat refuses to move. I’m not surprised. After all, crunches, planks and sit-ups are not fat-burning exercises in and of themselves. Yes, they will improve your core strength, posture and balance, but all you are really doing is strengthening the muscle beneath the fat and not reducing the fat on top.

To correct this mistake, make sure your workouts are an all-over combination of weight training and cardio. Cardio in and of itself may not be enough to burn fat, but putting on muscle all over your body, even if it’s just a small amount, will speed up metabolism and get your body burning more calories while at rest. That’s right: If you’re burning more calories per day while you’re not actively working out, it can help you get results faster.

2. You’re stressed out.

This is the second most common cause of belly fat retention that I see among my clients. Even if you work well under pressure or are a master of outwardly controlling your reaction to stress, your body cannot be fooled. Stress is a tricky thing, and even if you manage to stay calm and cool on the outside, stress will find a way to manifest itself. For many people, it’s in excess belly fat.

When we’re stressed out, our body releases a hormone called cortisol. Cortisol forces immature fat cells to become mature, and those are often centered around your belly. Cortisol can also cause you to reach for not-so-good foods that are high in sugar or refined grains, triggering a euphoric sensation that tricks you into thinking you have temporary relief.

The solution here is to really take time out to relax and do something for yourself. I don’t mean work out, spend hectic time with the kids and family or hit the bar with friends. I mean you need to really get some “you time.” Even if it’s just a few minutes a day to do some deep breathing in a secluded space where no one will bother you, giving your body a chance to seriously relax will definitely help lower stress.

3. You aren’t getting enough sleep.

A lack of sleep is the most common culprit of belly fat I see among my clients. All of us have been guilty of this at one point or another in our lives. Sleep is important, not only because it gives your body a chance to reset, but it gives it a chance to burn fat while you’re not stressing out or eating. Anything less than 7 or 7 1/2 hours of sleep a night deprives your body of the chance to reset, as well as opens you up to added stress during the day due to fatigue. Sleep and stress go hand in hand.

These are just three of the most common situations I find my clients struggle with when it comes to stubborn belly fat. However, every person is unique and different and may require additional support to achieve his or her weight and lifestyle goals. Talk to a health coach or other health or fitness professional to find what works for you.

More from U.S. News

How to Weigh Yourself the Right Way

How to Know if You’re Exercising Too Much

Debunking 5 Common Weight-Loss Myths

3 Reasons You Can’t Lose Your Belly Fat originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
Read Next Story

Related News

Frustration grows in Venezuela as earthquake death toll reaches 1,430

Israel and Lebanon sign framework agreement with US in ‘first step’ toward peace, Rubio says

Trump-endorsed populist poised to become Colombia’s next president as rival challenges vote