Losing weight but not belly fat? Expert dietitian weighs in

Key Points

• Your body stores and releases belly fat based on complex factors beyond calories, such as stress, hormones, and sleep quality
• Targeting stubborn fat works best when you combine strength training, cardio, whole foods, and consistent meal timing
• Partner with a registered dietitian to identify your unique dietary habits and other factors that may be making it hard for you to lose belly fat

You’ve been eating well, exercising regularly, and watching the pounds drop. But every morning, you see that roll around your middle, and it’s frustrating. Why is it so hard to lose belly fat even if you're losing weight?

If you've tried different things and still can't lose belly fat, you're not alone. And it's not your fault.

"Belly fat operates under its own special set of rules. Everything from stress to sleep affects how your body stores and releases fat," says Suzanna Thoe, RD, an experienced Registered Dietitian. "While it's not easy, it's certainly possible for you to lose that weight. But first, it's important to learn why that belly fat is so stubborn in the first place."

Measuring your belly

Stand up straight and wrap a tape measure around your bare stomach, just above your hipbone.

💡Tip: Try breathing naturally without sucking in your stomach.

Waist sizes that signal health risks:

• For women, over 35 inches
• For men, over 40 inches

The good news? Even small reductions in waist size can improve your health markers.

Reasons why you’re not losing belly fat

Why is belly fat so hard to lose? It's not just one thing. Several factors work together to make it resistant to your weight loss efforts. Knowing what's going on helps you address it effectively.

Types of body fat

There are two types of belly fat: visceral fat and subcutaneous fat. Visceral fat is the one you need to watch out for.

Visceral fat is a troublemaker that hides deep in your belly, wrapping around your organs. Unlike regular fat under your skin (subcutaneous fat), it releases harmful substances that can lead to serious health problems like heart disease, high blood pressure, and type 2 diabetes.

Your struggle with stubborn belly fat likely comes from several connected factors. Let's explore why this particular fat can be so resistant to change.

Reasons why you cannot lose belly fat

1. Your diet needs the right carbs

Even if you're eating fewer calories, your body responds differently to various types of carbs.

Refined carbs like white bread, baked goods, and sodas quickly spike insulin levels. These foods lack fiber, minerals, and vitamins.

Sugar is a major culprit. Research indicates that excess sugar consumption may encourage body fat storage, especially around your abdomen.

So, even if you’re practising portion control, a diet high in processed foods and added sugars may increase belly fat.

Instead, a combination of a healthy diet and exercise is essential to reduce belly fat and improve overall health.

"Focus on nutrient-dense foods that encourage your body to burn fat,” says Thoe, RD. "In my practice, I've found that including plenty of fiber-rich vegetables, whole grains, lean proteins, and small amounts of healthy fats really helps. Even small changes work!”

💡 Tip: Start simple: Swap your morning toast from white to whole-grain bread. This small change adds dietary fiber and helps keep you full longer.

2. Meal timing and schedules

Consuming fewer calories doesn't automatically mean losing belly fat. When you eat matters just as much as what you eat.

For example, eating lunch after 3 pm can make weight loss more challenging.

Skipping meals doesn't help either. Research shows that missing meals, especially breakfast, is linked to weight gain. Missing meals often leads to overeating later in the day. Late-night snacking (like that midnight pizza) can contribute to belly fat storage.

3. Hormonal changes

Hormonal changes may impact where your body stores fat, especially around your midsection.

Stress

When you're stressed, your body releases the stress hormone cortisol. Think of it as your body's emergency response system.

Even if you're worried about a project at work, your body will react to that stress like it’s a physical threat. This could lead to fat storage around your midsection, acting as an emergency energy reserve.

The cycle may intensify through stress eating, reaching for sugary or high-calorie comfort foods that further contribute to belly fat.

Insulin resistance

Insulin resistance adds another layer to this hormonal puzzle.

When your body becomes less sensitive to insulin, it struggles to process sugar. This causes blood sugar levels to rise, leading to more insulin being released. This process then signals your body to store more fat in the belly.

Such excess visceral fat can also lead to high blood pressure (hypertension), further increasing the risk of chronic diseases. In fact, high blood pressure is one of the biggest risk factors for heart disease and stroke.

Perimenopause and menopause

For women, perimenopause and menopause bring additional hormonal challenges.

Lowered estrogen levels due to perimenopause or menopause can lead to increased belly fat storage. Combined with age-related muscle loss, which slows metabolism, these hormonal shifts can make belly fat particularly hard to lose during this life stage.

4. Sleep

Sleep directly affects belly fat accumulation. Research shows that adults under 40 who sleep 5 hours or less per night accumulate significantly more visceral fat than those who sleep longer.

Poor sleep also disrupts hunger hormones and increases the stress hormone cortisol, leading to overeating and impaired insulin sensitivity. This increases the risk of type 2 diabetes.

But sleeping too much isn't ideal either. Those who sleep more than 8 hours also gain more visceral fat. The recommended amount of sleep is 7 or more hours per night.

💡 Tip: If you have trouble unwinding before bed, try the 4-7-8 breathing technique. Breathe in for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This type of breathing can help lower cortisol levels (alertness) and help you fall asleep.

Consistency matters too. Going to bed and waking up at roughly the same time helps regulate the hormones that control hunger and fat storage. 

5. Unhealthy gut

Your gut contains trillions of "good" bacteria that keep you healthy. Most are "good bacteria" that offer several health benefits, but sometimes, the gut can get out of balance.

Poor gut health affects how your body digests food and uses energy, which could make you gain weight around your middle.

Common things that harm gut health include: eating lots of processed foods and sugar, stress, drinking alcohol, smoking, not taking care of your teeth, and antibiotic overuse.

6. Alcohol consumption

Alcohol can sabotage your efforts to burn belly fat. Regular drinking adds extra calories and can slow your metabolism.

These are empty calories with virtually no nutritional value. They add up quickly and often get stored around your midsection.

The term "beer belly" exists for a reason. Beer is high in calories, and people often drink several servings at once. This combination makes it more likely to increase belly fat.

7. Empty liquid calories

Alcohol isn't the only drink sabotaging your belly fat goals.

Sports drinks, energy drinks, and fancy coffee drinks are loaded with hidden sugars and empty calories. A single 20-ounce Gatorade contains 34 grams of sugar and 140 calories. A grande caramel Frappuccino has 60 grams of sugar and around 400 calories.

The American Heart Association (AHA) recommends limiting added sugar to 25 grams daily for women and 36 grams for men. One Frappuccino more than doubles those limits for both, adding nearly a quarter of your daily calories with virtually no nutritional benefit.

Try swapping sugary drinks for water, unsweetened tea, or black coffee. It's a simple change that can make a real difference.

💡 Tip: If plain water bores you, try water with a squeeze of lemon or lime.

8. Smoking makes belly fat worse

Here's another reason to quit: smoking is directly linked to increased belly fat. The more you smoke, the more fat accumulates in your abdomen.

Quitting smoking can boost your efforts to lose belly fat. Talk to your healthcare provider about quit strategies that work for you.

9. The type of exercise you do

Cardio helps with overall weight loss, but targeting belly fat requires adding strength training to the mix. Building lean muscle increases the calories you burn throughout the day.

The more muscle you have, the more fat you burn, especially around your midsection.

10. The role of age and genetics

Age and genetics influence where your body stores fat. As you age, your metabolism slows down, you lose muscle mass, and fat accumulates more easily around your midsection. Women may notice that this shift intensifies after menopause, when declining estrogen levels increase abdominal fat storage.

Some people are also genetically predisposed to store more belly fat than others. However, diet, exercise, and lifestyle changes can reduce visceral fat regardless of your age or genetics.

How to reduce belly fat: science-based tips

The fact that you're already losing weight shows your commitment to a healthier lifestyle. Having too much visceral fat can significantly increase your risk of chronic conditions, making it crucial to manage through diet and exercise.

"When it comes to stubborn belly fat, think of it as fine-tuning rather than starting over," says Thoe, RD. "Small, strategic adjustments can make a difference in targeting belly fat. You're not starting from scratch; you're simply optimizing what's already working."

1. Fine-tune your eating patterns

Work with a registered dietitian to identify subtle dietary habits that may contribute to belly fat storage. They can suggest small, meaningful adjustments to your diet and lifestyle that fit naturally into your routine.

2. Boost your workout's fat-burning potential

Combine cardio with strength training to maximize fat loss while preserving muscle mass.

Exercise guidelines:

• Cardio: 150 minutes of moderate activity (brisk walking) OR 75 minutes of vigorous activity (running, cycling) per week
• Strength training: At least twice a week (bodyweight exercises, resistance bands, or weights)
• High-intensity interval training (HIIT): Particularly effective for visceral fat

💡 Tip: If you’re new to exercising or HIIT, please talk to your doctor first about your plans to start a new exercise regimen. Once you’re ready, consider starting with just 10 minutes: 30 seconds of fast walking or jogging, followed by 90 seconds of recovery. You can build up from there.

Consider working with a certified personal trainer to design a balanced program that maximizes fat burning with proper form.

3. Check your hormone levels

Hormonal imbalances can cause your body to hold onto belly fat even while losing weight overall. Key hormones include cortisol (stress/alertness), insulin (blood sugar regulation), and sex hormones (estrogen, testosterone).

A registered dietitian can create a plan that addresses both nutritional and lifestyle factors affecting your hormone balance. Women experiencing menopausal changes can also discuss options like hormone replacement therapy (HRT) with their healthcare provider.

4. Moderate your drinking habits

Reduce alcohol consumption to support belly fat loss:

• Switch to lower-calorie options (wine spritzers, clear spirits with zero-calorie mixers)
• Alternate alcoholic drinks with water
• Avoid drinking close to bedtime when your body is most likely to store extra calories as fat

5. Water is your weight loss ally

Drinking water, especially when it replaces sugary beverages, may support weight loss. Water naturally curbs hunger and helps keep you hydrated without adding calories.

Consider making water your go-to drink throughout the day. If you don't like the taste of plain water, you could add fruit or herbs like mint to add some flavor.

6. Your social circle matters

Your friends might be sabotaging your weight loss without realizing it! Research found that a person's chances of becoming obese increased by 57% if a friend became obese! It’s a stronger influence than spouses or siblings.

However, there’s good news. This social influence works both ways. When your friends make healthy choices, you're more likely to do the same. And your positive changes may motivate your friends to take better care of their health.

Action steps:

• Find a workout buddy
• Join a walking group
• Share your goals with someone who supports you
• Work with a registered dietitian for professional accountability and expert guidance beyond peer support.

Final thoughts: How to lose belly fat

You're already showing commitment through your weight loss journey. But belly fat can be particularly frustrating, even when you're doing everything right.

Remember: struggling with belly fat doesn't mean you're failing. Factors like hormones, stress, sleep quality, and genetics affect where your body stores fat. The most successful transformations come from understanding your body's unique needs.

If you're not seeing the changes you want, consider working with healthcare professionals. A registered dietitian can help identify hidden barriers, whether it's hormonal imbalances, inflammation, or specific adjustments needed to your current routine.

Start losing belly fat now. Find a weight loss dietitian near you, covered by insurance.

Frequently Asked Questions (FAQs)

Can ab exercises, like crunches, help me lose belly fat?

Core exercises strengthen your abdominal muscles but don't burn fat in that specific area. Research consistently shows that spot reduction is a myth. Your body loses fat based on your overall calorie deficit, exercise routine, and hormonal balance, not from targeting specific muscles.

"The idea that you can spot-reduce fat with targeted exercises is one of the biggest myths I encounter," says Thoe, RD. "Your body doesn't burn fat from specific areas just because you exercise those muscles. Instead, focus on overall healthy habits: regular meals, balanced nutrition, and consistent movement."

Focus on combining full-body strength training with cardio for effective fat loss.

What foods help me reduce belly fat?

No single food targets belly fat directly. However, certain eating patterns can help optimize fat loss.

Focus on balanced meals with whole, non-starchy vegetables, lean proteins, fruits like berries, and small portions of healthy fats like nuts.

🌱 Tip for plant-based diets: If you're vegetarian or vegan, focus on legumes, tofu, edamame, and quinoa for protein. Pair with plenty of non-starchy vegetables for fiber.

Everyone responds differently to foods. A registered dietitian can help identify food sensitivities, nutrient deficiencies, or other issues affecting your progress.

How long does it take to lose belly fat?

The timeline varies based on your starting point, diet, exercise routine, sleep, and stress levels.

With consistent healthy habits, you might start noticing changes in 4-8 weeks. Sustainable fat loss takes time. Rushing can backfire.

Every inch you lose around your waist can make a meaningful difference to your health, even if the scale doesn't budge.

What are the types of belly fat?

There are two main types of belly fat:

Subcutaneous fat: This is the soft fat you can pinch just under your skin. While it may be frustrating, it's less harmful to your health.

Visceral fat: This is the deeper fat that surrounds your organs. It's the more dangerous type, linked to heart disease, type 2 diabetes, and other health problems.

Why am I losing weight everywhere but my stomach?

This is common and frustrating. Your body has a genetic blueprint for where it stores and loses fat. For many people, the belly is the last place fat comes off.

Hormones play a role, too. High cortisol from stress, insulin resistance, and hormonal changes during menopause can cause your body to hold on to belly fat. With the right combination of diet, exercise, sleep, and stress management, you can shift this pattern. It just takes more targeted effort than general weight loss.

What is the single best exercise to lose belly fat?

No magic exercise targets belly fat alone. Spot reduction is a myth.

Research shows that high-intensity interval training (HIIT) and strength training are both effective for reducing visceral belly fat. Strength training is valuable because building muscle increases your metabolism around the clock.

The best exercise? The one you'll actually do consistently. A daily 30-minute walk beats a gym membership you never use.

Find expert weight loss dietitians covered by insurance.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.