'I’m a doctor – here’s why you’re not losing belly fat even in a calorie deficit'
Many people believe that maintaining a calorie deficit is the key to shedding stubborn belly fat. But if you’re cutting calories and still struggling to lose weight around your midsection, you’re not alone.
A weight loss expert has explained why a calorie deficit alone may not be enough to get rid of stubborn belly fat. Professor Franklin Joseph of Dr Frank’s Weight Loss Clinic explains that factors beyond diet alone can make belly fat particularly difficult to shift.
“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.”
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Here are three key reasons why your belly fat might not be budging, even with a calorie deficit.
Four reasons you can't shift belly fat
1. Stress and cortisol levels
Stress is a major factor when it comes to stubborn belly fat, according to Proffessor Joseph. The hormone cortisol, released during chronic stress, promotes fat storage in the abdomen and can interfere with fat-burning, even when you're eating fewer calories.
He added: "Stress management is just as important as diet and exercise. Techniques like mindfulness, yoga, or even getting enough sleep can help lower cortisol levels and improve your fat-loss efforts."
2. Poor sleep quality
Professor Joseph explains that insufficient or poor-quality sleep could be undermining your weight-loss efforts.
“Sleep is when your body repairs and regulates key hormones like leptin and ghrelin, which control hunger and fat storage,” he said.
Without enough rest, your body is more likely to hold onto fat, particularly around the belly.
“Many people underestimate how much sleep impacts their weight loss. Aim for seven to nine hours of quality sleep a night,” he added.
3. Hormonal imbalances
Hormonal imbalances could be a hidden obstacle to losing stubborn belly fat, even when you're sticking to a calorie deficit.
Prof Joseph highlights that conditions like PCOS and an underactive thyroid can derail metabolism and hinder fat loss. He emphasises the importance of addressing these imbalances, urging: “If you suspect a hormonal imbalance, consult a healthcare professional for tests. Treating these conditions can make a dramatic difference in your results.”
4. Patience is key
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.”
He added that patience is key. “Don’t expect overnight results. Focus on building sustainable habits and you’ll see changes over time,” he said.
