A weight loss doctor has revealed why sticking to a calorie deficit might not be enough to shift stubborn belly fat. If you’re diligently sticking to a calorie-shortfall regime but still struggling to lose the excess load around your midriff, you’re not alone.
Professor Franklin Joseph of Dr Frank’s Weight Loss Clinic explains that several factors beyond calorie intake can impact your body’s ability to shed fat, particularly around this particular area.
“Belly fat, also known as visceral fat or bad fat, is notoriously hard to shift because it’s influenced by more than just the calories you consume versus the calories you burn,” he said. “Hormones, stress and lifestyle factors also play a significant role.”
Why your belly fat might not be budging
Stress and cortisol levels
“Stress is a major culprit when it comes to stubborn belly fat,” Prof Joseph said.
When your body is under chronic stress, it releases the hormone cortisol, which has been shown to encourage fat storage, particularly around the abdomen. Even if you’re eating less, high cortisol levels can interfere with your body’s ability to burn fat effectively.
He added: “Stress management is just as important as diet and exercise. Techniques like mindfulness, yoga or even just getting enough sleep can help lower cortisol levels and improve your fat-loss efforts.”
Poor sleep quality
According to Prof Joseph, inadequate or poor-quality sleep can sabotage your weight-loss goals. “Sleep is when your body repairs and regulates key hormones like leptin and ghrelin, which control hunger and fat storage,” he said.
If you’re not getting enough rest, your body might cling to fat stores, especially around the belly. Prof Joseph explained: “Many people underestimate how much sleep impacts their weight loss. Aim for seven to nine hours of quality sleep a night.”
Hormonal imbalances
For some, hormonal imbalances can make losing belly fat particularly challenging, even in a calorie deficit. “Conditions like PCOS with underlying insulin resistance or an underactive thyroid can disrupt your metabolism and prevent effective fat loss,” Prof Joseph said.
He points out the importance of identifying and addressing these issues, adding: “If you suspect a hormonal imbalance, consult a healthcare professional for tests. Treating these conditions can make a dramatic difference in your results.”
Prof Joseph stresses that losing belly fat requires a holistic approach. “A calorie deficit is just one piece of the puzzle,” he said.
“You need to consider your stress levels, sleep habits and overall health. Belly fat is stubborn, but with the right strategies it’s possible to make progress.
“Don’t expect overnight results. Focus on building sustainable habits and you’ll see changes over time.”