Why You Cannot Lose Your Belly Fat

You hit the gym regularly, train hard, and maintain a healthy diet, yet that stubborn belly fat just won’t desppear. Whether it’s the persistent midsection fat, love handles, or that small pouch on your stomach, you’re not alone in this struggle. In this article, I’m going to share four harsh truths about why you’re not losing belly fat. After overthinking this issue for the past three years and dealing with a genetic predisposition to storing fat around my waist, I’ve finally discovered a way to shed that lower belly fat—and I’m here to share what I’ve learned.

My personal journey…

1. Alcohol

One of the most impactful changes you can make in your fitness journey is cutting out alcohol. Even if you limit yourself to just a few drinks, alcohol can seriously hinder your progress. It impairs decision-making, often leading to poor dietary choices and overeating. Additionally, alcohol is a toxin that disrupts hormones, digestion, and recovery, leaving you with brain fog and potentially delaying your progress by a week or two, which can be demotivating.

On a recent holiday, I indulged in a few glasses of alcohol each day, even though I usually drink only occasionally. I quickly noticed how bloated I felt and how my little belly pouch reappeared almost immediately. This experience reaffirmed that avoiding alcohol can significantly contribute to fat loss and overall health. So, don’t put yourself in situations that could undermine your hard work. I understand that, especially in environments like the City of London, Thursday after-work drinks can feel inevitable. Instead, opt for lighter options and limit yourself to one or two drinks. Don’t be afraid to say no and choose a soft drink—perhaps an occasional diet coke. Post-COVID, people are more aware of the importance of a healthy and balanced lifestyle, so don’t hesitate to communicate your boundaries.

2. You Work Hard, But Not Smart

Going to the gym and lifting heavy weights to failure, doing high-intensity sessions, and sprinting can leave you drained and reaching for food to compensate. While building muscle is crucial for achieving your dream physique, getting strong, and meeting health goals, being sedentary outside the gym won’t help you shed that extra fat. This is where working smart comes into play.

One key factor is focusing on NEAT (Non-Exercise Activity Thermogenesis), which refers to the calories you burn through daily activities like walking, standing, or even fidgeting. Simple actions like taking the stairs instead of the lift or walking while on a phone call can significantly increase your NEAT, boosting your overall calorie burn without the added stress of intense workouts.

Another strategy is incorporating LISS (Low-Intensity Steady State) cardio into your routine. LISS involves activities like zone 2 cardio runs, incline walks, or cycling to work at a steady, moderate pace. These activities are less taxing on the body compared to high-intensity workouts, allowing you to stay active without excessive hunger or fatigue. Choosing low-impact cardio will also aid in better recovery.

Tracking my hunger levels revealed that intense workouts often made me hungrier, but incorporating LISS cardio helped me manage my appetite and burn extra calories. By moving more throughout the day, particularly on weekends, I was able to maintain better control over my appetite and support my fat loss goals.

3. You Don’t Have A Plan

To achieve your goals, you need to start with a vision, a clear plan, and a long-term mindset. Begin by understanding where you currently stand—your weight, activity level, and overall health—and set realistic goals based on this information. Consider how much time you can realistically dedicate to training, and adjust your diet accordingly. Regularly monitor your progress, understand your macronutrient needs, and prepare your meals in advance. Anticipate social situations and choose the best meal options to stay on track with your goals.

Prioritising whole foods over pre-packaged options is crucial. Even when dining out, where calorie counts are provided, these figures can often be incorrect by up to 20%. Even with provided calorie counts, dining out often leads to underestimating intake, making progress difficult. Consistently eating out can hinder your progress because it’s easy to underestimate the calories you're consuming. Many of my clients believe they’re eating well, but when I have them track their food intake with a calorie tracker app, they quickly realise that small extras—like an additional tablespoon of olive oil—can add up to an extra 120 calories. The impact on their progress is immediately clear.

Accountability is crucial to your success. Having someone to hold you accountable—a friend, family member, or personal trainer—can make a significant difference in staying on track. Remember, you are the average of the five people you spend the most time with, so express your need for support to your close ones and surround yourself with people who genuinely want to see you succeed.

Set deadlines for yourself and find a project or event that excites you, such as an upcoming holiday, a future wedding (yours or someone else’s), or a photoshoot. These milestones can provide extra motivation to stick to your plan.

Monitor yourself regularly, as everyone’s body responds differently. Be curious about your progress, reflect on what’s working and what isn’t, and adjust your approach as needed. A plan is only as effective as your commitment to executing it and making the necessary adjustments along the way.

4. How Bad do You Want It?

The harsh truth is that most people prefer immediate gratification over long-term rewards. We live in an era where everything is at our fingertips—Netflix, food delivery, social media—making it all too easy to weaken our willpower. When we’re feeling down, we often reach for comfort in the form of food or alcohol, trying to avoid those uncomfortable emotions. But the reality is, to create a life that’s truly fulfilling, you have to embrace the hard work. Nothing worthwhile comes easily.

Think about it: How badly do you want to achieve your goals? If your answer is "very badly," then it's time to double down on your efforts. Are you willing to sacrifice temporary pleasures for lasting success? When the call to socialise is strong, it’s tempting to let loose and indulge, but remember that each time you do, you might be setting yourself back a week or two. Success requires balance, discipline, resilience, and a deep, burning desire to see your goals through, even when it’s tough. Because the life you want, the goals you’ve set, won’t be handed to you. They’re earned through consistent effort, sacrifice, and a commitment to your vision.

By applying these advices, not only will you move closer to your goals, but you’ll also gain valuable insights about yourself along the way. You’ll discover your strengths, identify your weaknesses, and learn how to navigate challenges more effectively over time. With each experience, you’ll become more skilled at responding to setbacks and staying on track, ultimately turning your goals into reality. And if you’re truly serious about shedding those last stubborn bits of fat, book a free 30-minute consultation by emailing me at soriacheurfa@gmail.com.