Why can't I lose this belly fat?

[Anonymous]

i bike and run everyday and im a really active person in general. i eat pretty healthy and i just dont get why this belly fat won't go away! its so annoying and embarassing and i dont know what to do. I've had it for awhile too, and done everything, gone on diets (for like 1-2 years), excersised a ton etc. im just so done.

[ak667]

How intense are the activities? Normally you can spot reduce, but high-intensity activities (ex: sprinting as opposed to jogging, lifting heavier at 75+% 1RM as opposed to lifting light weights in an aerobic fashion, etc) tend to be especially good for reducing abdominal fat.

www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

>> Most exercise protocols designed to induce fat loss have focused on regular steady state exercise such as walking and jogging at a moderate intensity. Disappointingly, these kinds of protocols have led to negligible weight loss [1, 2]. [...] Accumulating evidence suggests that high-intensity intermittent exercise (HIIE) has the potential to be an economical and effective exercise protocol for reducing fat of overweight individuals.

>> HIIE protocols have varied considerably but typically involve repeated brief sprinting at an all-out intensity immediately followed by low intensity exercise or rest. [...]

[ak667]

Normally you can[not] spot reduce

[ak667]

>> [...] merging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise. The mechanisms underlying the fat reduction induced by HIIE, however, are undetermined. Regular HIIE has been shown to significantly increase both aerobic and anaerobic fitness. HIIE also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.

So if you're doing steady-state cardio, I recommend making it HIIE/HIIT. Sprint, not jog. Bike uphills really fast to the point where your legs are on fire, this sort of thing.

The effects of such papers are also something I witnessed firsthand being a sprinter. Us sprinters tended to be much leaner and cut than distance runners like the cross country team, who tended to have much softer bodies.

[szewczykkit]

Biking and running are cardio exercises. That said, anything below all-out effort cardio does in turn consume both fat and muscle tissue. Therefore you lose fat and muscle proportionally. Thus there will always be a stubborn bit of belly fat.

Learn to count calories, what your daily energy expenditure is and balance your three main energy sources (macronutrients) that way.

Carbohydrates.
Protein.
Fats.

Perhaps get into fitness. It's the best way to retain muscle mass while losing fat.

[Mombie]

Dont go on a diet per say, just cut out the unnecessary crap like pop and junk food.
I've lost 40 pounds just by cutting out junk and doing minimal exercise.
Honestly you'll be surprised by the weight you lose by cutting out the junk.
Also since its lower belly do exercises focusing on that area - mountain climbers for example.
In my personal opinion though you dont look like you need to lose anymore. Maybe just tone up a bit and you'll be beach ready

[kaskas19]

Almost every girl has this because of the way our organs are situated. It's also genetic. Everyone in my family has it. Try a change in diet or talk to your doctor and see what you can do. Google is free also.

[A_Stereotype1]

well that looks like it may not be fat you may just be eating a certain food that you are mildly allergic to such as gluten which can cause you to bloat and look like you have a bigger belly i suggest you cut out certain foods for short periods at a time like about a week and note the differences till you isolate the food thats causing that and you can cut it out or substitute if that is the problem which it seems like

[pasimuscle]

That kind of stubborn fat takes a lot of time in a strict calorie deficit. That means 1 or 2 months always below maintenance calories without ANY kind of cheating. The calorie deficit shouldn't be lower than 1000 kcal tho

[pasimuscle]

It's really just all about the calorie deficit, you don't loose fat by doing sport per se. It just burns calories. Google or guess you daily calorie intake for maintenance and go 750 to 1000 kcal lower than this without ANY cheating and only eat clean food. Don't go more into deficit than 1000

[LittleSally]

It's stubborn fat - most women have it. It's there for fertility reasons...
The only way to lose it is to lose weight in general... and you're still going to have it, only it'll be a bit smaller...

[Anonymous]

sit ups!
you look great by the way!
but i had the same thing and realized there are different work outs for your lower abs than the higher ones that target that exact area. look up "lower ab work outs"

[VOLcel]

You are eating too much, read this:
https://liamrosen.com/fitness.html

[Paris13]

Belly Belt in the Exercise Department in Walmart or any Department store. xx

[Paris13]

You don't need to lose that much weight, really. xx

[outside_Toronto]

You need to focus specifically on those muscle groups during a workout to get rid if it.

in my opinion, you look perfect. That little bit that you have is sexy AF

[Dark93]

Cardio is the best way to burn fat, maybe you need to make your workouts more intense. Other than that stress and other factors can cause you to keep weight on or lose weight slowly.

[Anon-ymous1]

When you say you eat "pretty healthy" [sic], can you be more specific?

[Myrdices]

Yeah that's suppose to be there to get rid of that one you'd need like no fat whatsoever

[Deukalion]

Start eating more pineapple, delete the candy and the fast food.

[Mafo333]

Stress can be the cause of extra belly fat.

[omni5578]

nice belly fat, try not to eat fast food, the fat goes right to your belly :)

[salmonfamine8]

Too bad u let that bother you. You're better looking than 95 percent of girls!

[Masonism]

Belly fat is always the last to go

[TheBigSoftie]

You look perfect the way you are.

[Anon-ymous1]

She obviously doesn't think so. Let her seek what she wants to seek.

[TheBigSoftie]

@Anon-ymous1 I'm not stopping her, I'm just trying to make her feel better.
And shame on you for making me reveal so.

[NerdInDenial]

Have you tried the Keto lifestyle?

[someone2]

Tell me more about your diet and your workout

[Pallavi_M]

depends on what exercises u do. do u have a coach?

[Kandy-Kane]

Crunches