Belly fat won't go away? This is probably why.
You're eating better. You're working out. You've cut out soda and started meal prepping.
But your stomach still looks the same.
Maybe you lost a few pounds overall, but that belly fat? Still there. Hanging on for dear life.
Here's what's actually happening.
You're not in a caloric deficit
I don't care how "clean" you're eating. I don't care if you cut out gluten and dairy and only eat organic free-range whatever.
If you're not in a caloric deficit, you're not losing fat. Period.
Your body cares about calories in versus calories out.
You think you're eating 1,800 calories. You're actually eating 2,400. That "healthy" smoothie bowl? 600 calories. That handful of almonds? Another 300. The cooking oil you're not tracking? 200 more.
Track your food for three days. Actually measure it. Weigh it. You'll probably find you're eating way more than you think.
You're doing endless cardio and wondering why nothing's changing
Cardio doesn't target belly fat. Nothing targets belly fat.
You can't spot reduce. Your body decides where it loses fat from, and unfortunately for most people, the stomach is the last place it comes off.
Running on the treadmill for an hour might burn 400-500 calories. Then you go home and eat a bagel with cream cheese and you've just canceled out that entire workout.
Cardio has its place. But if you're doing hours of cardio and not seeing results, you're probably just making yourself hungrier and eating more to compensate.
Your protein intake is too low
Most people eat maybe 80-100 grams of protein per day. That's not enough.
When you're in a caloric deficit trying to lose fat, you need even MORE protein than usual. Otherwise your body will break down muscle for energy instead of fat.
You should be eating at least 0.8-1 gram of protein per pound of bodyweight. If you weigh 180 pounds, that's 144-180 grams minimum.
High protein keeps you full, preserves muscle mass, and has a higher thermic effect (your body burns more calories digesting it).
You're not lifting weights
Muscle burns more calories at rest than fat does.
The more muscle you have, the higher your metabolic rate. That means you burn more calories doing nothing.
You don't need to become a bodybuilder. But you should be lifting weights 3-4 times per week if fat loss is your goal.
Cardio burns calories while you're doing it. Lifting weights builds muscle that burns calories 24/7.
You're stressed and not sleeping
Chronic stress increases cortisol. High cortisol makes your body hold onto belly fat like its life depends on it.
Poor sleep screws with your hunger hormones. When you're tired, ghrelin (hunger hormone) goes up and leptin (fullness hormone) goes down. You're hungrier and less satisfied after eating.
Most people need 7-8 hours of sleep minimum. If you're getting 5-6 hours and wondering why fat loss is hard, that's why.
You're inconsistent
You eat clean Monday through Friday. Then Saturday and Sunday you "cheat" and eat 4,000 calories per day.
Congratulations, you just wiped out your entire week's deficit.
Fat loss requires consistency. Not perfection. But consistency.
If you're in a 500-calorie deficit 5 days per week, then eat 2,000 calories over maintenance 2 days per week, you're not losing fat. You're spinning your wheels.
You're impatient
You lost 5 pounds in two weeks and now you're pissed that week three you didn't lose anything.
Fat loss isn't linear. Some weeks you'll lose 2 pounds. Some weeks you'll lose nothing. Some weeks you might even gain a pound (water weight, not fat).
The scale will fluctuate day to day based on water retention, sodium intake, carb intake, how much food is in your digestive system, and a dozen other factors.
What matters is the trend over 4-6 weeks. If the average is going down, you're losing fat. Even if individual weigh-ins bounce around.
Most people quit after 3 weeks because they're not seeing "results." Meanwhile they lost 6 pounds but expected to lose 15.
Genetics
Some people store fat in their stomach. Some in their hips and thighs. Some in their arms.
If you're genetically predisposed to store fat in your belly, that's going to be the last place it comes off.
You can't change your genetics. You can only get lean enough that it doesn't matter.
For most men, visible abs require getting down to 12-15% body fat. For women, 18-22%.
That's leaner than most people think. If you're at 25% body fat wondering why you don't have abs, you've got a ways to go.
What actually works
Here's what you need to do:
Track your calories. Use an app. Weigh your food. Know what you're actually eating.
Eat 0.8-1g protein per pound of bodyweight. Non-negotiable.
Lift weights 3-4x per week. Build muscle. Boost metabolism.
Do some cardio. But don't rely on it as your primary fat loss tool. 2-3 sessions per week is plenty.
Sleep 7-8 hours. Manage stress. High cortisol will fight you the entire way.
Be consistent. Don't blow up your progress every weekend.
Be patient. Aim for 1-2 pounds per week. Anything faster and you're losing muscle too.
Supplements that can help
Supplements don't burn fat for you. They help when you're already doing everything else right.
If your diet is garbage and you're not training, no supplement will save you.
But if you're eating in a deficit, hitting your protein, lifting weights, and still want an edge, these can help:
THERMOVEX
This is a thermogenic fat burner. It increases your body temperature slightly, which means you burn more calories throughout the day.
It contains L-Carnitine (helps transport fat for energy), caffeine (boosts metabolism), and other ingredients that increase energy and focus.
Most people take it 30 minutes before their workout. You can also take it in the morning instead of coffee.
344mg of caffeine per serving. So if you're sensitive to stimulants, this isn't for you.
But if you want energy for your workout AND a metabolic boost, it works.
MITOSHAPE
This is the stimulant-free option.
If you train in the evening, or you're sensitive to caffeine, or you just don't want stimulants, this is what you want.
It contains MitoBurn (increases metabolism without stimulants) and InnoSlim (helps with blood sugar and fat metabolism).
You can stack this with THERMOVEX if you want. Take THERMOVEX in the morning or pre-workout, take MITOSHAPE at a different time of day.
$49.95 at our store.
Protein powder
Not a fat burner, but arguably more important than any fat burner.
High protein keeps you full and preserves muscle while you're in a deficit.
If you're struggling to hit 150+ grams of protein per day, a protein shake or two makes it way easier.
We carry multiple options at the store. Come in and we'll help you pick one based on your preferences and budget.
The hard truth
There's no magic pill. No secret exercise. No special diet that melts belly fat.
You need to:
- Eat in a caloric deficit
- Lift weights
- Get enough protein
- Be consistent
- Be patient
That's it. That's the entire formula.
Supplements like THERMOVEX or MITOSHAPE can help boost your metabolism and give you extra energy.
But they're 5-10% of the equation. The other 90-95% is diet, training, and consistency.
Stop looking for shortcuts. Start doing the work.
And if you're doing the work but still not seeing results, you're either:
- Not actually in a caloric deficit
- Being impatient (3 weeks isn't long enough)
- Inconsistent (wrecking your progress every weekend)
Fix those things first. Then worry about supplements.