Why is belly fat so hard to lose?

Belly fat, particularly visceral fat, is biologically active and influenced by hormones like cortisol (the stress hormone). High stress levels can lead to increased fat storage in the abdominal area ( 37 ). Additionally, factors like genetics, age, and hormonal changes (especially during menopause) can make it more challenging to lose fat from this region ( 38 ).

What exercise burns belly fat?

While you can’t “spot-reduce” fat from one specific area, a combination of aerobic exercise and strength training is most effective. Aerobic activities like running, cycling, and swimming help burn calories and reduce overall body fat, including visceral fat ( 39 ). Strength training builds muscle, which boosts your metabolism and helps your body burn more fat at rest ( 40 ).

Why am I losing weight but my stomach is still big?

This can happen for a few reasons. First, you may be losing subcutaneous fat from other areas of your body before you see a reduction in your waistline. Second, issues like bloating or water retention can make your stomach appear larger. Finally, you might be losing fat but have weak underlying abdominal muscles, so incorporating core-strengthening exercises can help create a flatter appearance.

What does a stress belly look like?

A “stress belly” typically refers to the accumulation of fat in the abdominal area due to high levels of cortisol. This fat is often firm to the touch rather than soft and jiggly because it’s largely visceral fat stored deep within the abdomen, pushing the abdominal wall outward. It’s usually concentrated around the navel.