www.shape.com Open in urlscan Pro
151.101.66.137  Public Scan

Form analysis
3 forms found in the DOM

GET /search

<form class="mntl-search-form__form" role="search" action="/search" method="get">
  <div class="mntl-search-form__input-group input-group">
    <label for="mntl-search-form__search-input" class="mntl-search-form__label type--cat-bold">Search</label>
    <input type="text" name="q" id="mntl-search-form__search-input" class="mntl-search-form__input" placeholder="What are you looking for?" required="required" value="" autocomplete="off">
    <button class="mntl-search-form__button type--squirrel button--contained-standard-square" aria-label="Click to search">
      <svg class="icon icon-search ">
        <use xmlns:xlink="http://www.w3.org/1999/xlink" href="#icon-search"></use>
      </svg>
    </button>
    <button class="mntl-search-form__close-button" aria-label="Close search bar">
      <svg class="icon icon-close ">
        <use xmlns:xlink="http://www.w3.org/1999/xlink" href="#icon-close"></use>
      </svg>
    </button>
  </div>
</form>

GET /search

<form class="mntl-fullscreen-nav__search__form" role="search" action="/search" method="get">
  <div class="mntl-search-form__input-group input-group">
    <label for="mntl-fullscreen-nav__search__search-input" class="mntl-search-form__label type--cat-bold">Search</label>
    <input type="text" name="q" id="mntl-fullscreen-nav__search__search-input" class="mntl-search-form__input" placeholder="What are you looking for?" required="required" value="" autocomplete="off">
    <button class="mntl-search-form__button type--squirrel button--contained-standard-square" aria-label="Click to search">
      <svg class="icon icon-search ">
        <use xmlns:xlink="http://www.w3.org/1999/xlink" href="#icon-search"></use>
      </svg>
    </button>
  </div>
</form>

POST /ugc-feedback

<form action="/ugc-feedback" method="post" class="article-feedback__feedback-form js-feedback-form is-hidden">
  <textarea class="article-feedback__feedback-text js-feedback-text" placeholder="Tell us more..." required="required" maxlength="1500"></textarea>
  <button id="article-feedback__submit-button_1-0" class="comp article-feedback__submit-button mntl-button"> Submit </button> <input type="hidden" name="doc-id" value="5525141" class="js-doc-id">
</form>

Text Content

Skip to content
Shape
 * Search
   Please fill out this field.
 * Newsletters
 * Sweepstakes

Search
Please fill out this field.
 * Fitness
   Fitness
    * Workouts
    * Targeted Exercises
    * Workouts By Type
    * Exercise Tips
    * Motivation
    * Exercise Recovery
    * Race Training
    * Celebrity Workouts
    * Outdoor Activities
    * View All

 * Beauty
   Beauty
    * Skin Care
    * Body Care
    * Hair
    * Makeup
    * Nails
    * View All

 * Health and Wellness
   Health and Wellness
    * Mental Health
    * Sleep
    * Weight Management
    * Sexual Health
    * View All

 * News and Trends
   News and Trends
    * Celebrity News
    * Interviews
    * Workout Trends
    * Lifestyle
    * Astrology
    * Travel and Retreats
    * View All

 * Food and Nutrition
   Food and Nutrition
    * Dietary Choices
    * Meal Ideas
    * Vitamins and Supplements
    * View All

 * What to Buy
   What to Buy
    * Shopping
    * Shape Certified
    * Sales & Deals
    * Product Reviews
    * Services & Subscriptions
    * View All

 * Apparel and Gear
   Apparel and Gear
    * Fashion
    * Workout Clothes
    * Workout Gear
    * Shoes
    * View All

 * About Us
   About Us
    * The Shape Team
    * Contact Us

 * Newsletters
 * Sweepstakes

Follow Us
 * 
 * 
 * 
 * 
 * 
 * 

 * Fitness
   * Workouts
   * Targeted Exercises
   * Workouts By Type
   * Exercise Tips
   * Motivation
   * Exercise Recovery
   * Race Training
   * Celebrity Workouts
   * Outdoor Activities
   * View All
 * Beauty
   * Skin Care
   * Body Care
   * Eyes
   * Hair
   * Makeup
   * Nails
   * View All
 * Health and Wellness
   * Mental Health
   * Sleep
   * Weight Management
   * Sexual Health
   * View All
 * News and Trends
   * Interviews
   * Awards
   * Celebrity News
   * Workout Trends
   * Lifestyle
   * Astrology
   * Travel and Retreats
   * View All
 * Food and Nutrition
   * Dietary Choices
   * Meal Ideas
   * Vitamins and Supplements
   * View All
 * What to Buy
   * Shopping
   * Shape Certified
   * Sales & Deals
   * Product Reviews
   * Services & Subscriptions
   * View All
 * Apparel and Gear
   * Fashion
   * Workout Clothes
   * Workout Gear
   * Shoes
   * View All

About Us
 * The Shape Team
 * Contact Us



 * Food & Nutrition


7 REASONS YOU'RE NOT LOSING ABDOMINAL FAT

By
Locke Hughes
Locke Hughes
Locke is a New York-based marketer, editor, and journalist specializing in
health, wellness and lifestyle content, and the lead editor of health content
for Oura. Her work has appeared in Oprah Magazine, Women's Health, Self,
MindBody Green, and more. She is the author of Melatonin: The Natural Supplement
for Better Sleep.
Shape's editorial guidelines
and
Stephanie Dolgoff
Stephanie Dolgoff
Stephanie (she/her) is the deputy director of the Hearst Health Newsroom, where
she writes, edits, and otherwise creates health content for Good
Housekeeping, Prevention, and other Hearst titles. She has covered women's
physical and emotional health, nutrition, sexuality, and the multitudes of
topics they contain for national publications for decades, and she is also a
best-selling author, a mom of twins, a dog mom, and an intuitive eater in
progress.
Shape's editorial guidelines
Updated on May 7, 2023
 * 
 * 
 * 
 * 

Trending Videos
Close this video player


Crushing your workouts, following a nutritious eating plan, and still not seeing
results? Here's why you may not be losing abdominal fat.

01 of 07


YOU FALL SHORT ON MAGNESIUM


bitt24 // Shutterstock

Our bodies require magnesium for more than 300 chemical reactions, including
keeping heart rhythm steady and regulating blood sugar levels, but in addition
to its health benefits, this nutrient may also aid in weight loss and losing
abdominal fat. A study in the Journal of Nutrition found that higher magnesium
intake was associated with lower levels of fasting glucose and insulin (markers
related to fat and weight gain), and additional research from England found that
a magnesium supplement may have some beneficial effects on reducing fluid
retention during the menstrual cycle, meaning you'll feel less bloated. (Get the
whole scoop: What Is Magnesium and Do You Need More of It?)

Use it to lose abdominal fat: Eat more magnesium-rich foods, such as leafy green
vegetables, beans, and nuts. Or talk to your doctor about taking a supplement.
The recommended amount of magnesium for women under 30 is 310mg, and 320mg for
women 30 and over.


02 of 07


YOU'RE DOING THE WRONG WORKOUT


Pressmaster // Shutterstock

Many people turn to steady-state cardio workouts, like long jogs, when trying to
get healthier. The problem with this approach: A 45-minute run at a consistent
pace may help you shed pounds at first, but soon your metabolism will adjust and
you'll stop burning calories the moment you hop off the treadmill. (Here are a
few other sneaky reasons that might be why you're not losing weight.)

A better and more effective way to lose abdominal fat? Weight training. Lifting
weights creates micro-tears in muscle that take more energy (i.e. burn more
calories) in the healing process, which can last up to two days after your
training session. (See all the incredible health benefits of lifting weights.)
In particular, research has found the most effective workout for fat loss is
high-intensity interval training, or HIIT, which raises your heart rate while
also taxing your muscles. In fact, one study from the United Kingdom found that
sprint training helped study participants lose inches from their waist and hips
after just two weeks on the program, while a University of Arkansas study found
that people who exercised with high intensity experienced a 20% decrease in
abdominal fat. (Fat loss isn't the only health benefit of HIIT.)

Use it to lose abdominal fat: You can create a HIIT program with any sort of
exercise, including cardio workouts such as running, swimming, cycling, or
rowing, as well as full-body strength workouts.


03 of 07


YOU DON'T SLEEP ENOUGH


Thinkstock

More than half of American women feel like they're not getting enough sleep,
according to a survey conducted by the Better Sleep Council. And this lack of
ZZZ's can have serious consequences—especially if you're trying to lose fat. A
study in the American Journal of Epidemiology found that women who slept five or
fewer hours per night were 32% more likely to experience major weight gain over
16 years than those who got more sleep. Plus, according to a study from the New
York Obesity Nutrition Research Center, when women got four hours of sleep
instead of eight, they consumed more than 300 extra calories a day, mostly from
fatty foods. Why? Too little sleep causes an increase in a hormone called
ghrelin that stimulates appetite.

Use it to lose abdominal fat: Get the expert-recommended seven to nine hours of
sleep a night. To ensure quality slumber, remove distracting electronics from
the bedroom; keep your room cool (your body rests best at around 65 degrees);
avoid caffeine after lunch; and try to maintain the same sleeping schedule, even
if it means getting up at the same time on weekends.


04 of 07


YOU'RE HOOKED ON SODA


Shutterstock

Sugary soda, packed with empty calories, is obviously a diet disaster, but even
the no-calorie version can expand your waistline. A 2017 review in QJM: An
International Journal of Medicine found that both regular soda and diet soda was
associated with increased risk for obesity. One theory why this happens is the
artificial sweeteners in diet soda don't produce the responses your body expects
when you eat something sweet. So, the sweet taste of a diet soda triggers a
message to your body to expect an influx of energy, which won't arrive since
there are no calories in diet drinks. This interferes with your body's hunger
signals and causes you to crave (and consume) additional calories to make up for
the lack of calories in diet soda. (Not to mention, diet soda has also been
linked to stroke and dementia.)

Use it to lose abdominal fat: Stop this vicious cycle by making water or
unsweetened tea your standard drinks with meals. If you're bored with H20,
sweeten it with slices of fruit. Coffee is also fine, but minimize high-calorie
additions.


05 of 07


YOUR DIET IS PACKED WITH SALT


Thinkstock

If you've ever felt bloated after a salty meal, it's not in your head. Excess
salt causes water to move from your bloodstream into your skin, which is why a
daily dose of Doritos will give you a puffy look. Nearly 90% of Americans
consume more than the recommended 2,300mg sodium per day, reports the Centers
for Disease Control (CDC). So even if you're not pouring on the table salt,
you're likely getting more sodium than you need through other sources such as
canned foods, salad dressing, deli meats, and even some dairy products like
cottage cheese.

Use it to lose abdominal fat: Avoid adding salt to your meals. Instead, boost
flavor with spices and herbs, many of which have added health benefits as well.
Try cooking with delicious flavors like cinnamon, chili powder, cayenne powder,
cumin, ginger, basil, parsley, and rosemary—we promise you won't miss the
belly-bloating salt.


06 of 07


YOU DRINK TOO MUCH


Thinkstock

Several studies show that alcohol can increase appetite and food intake, and
certain types of alcohol are associated with abdominal fat specifically. If
you're an ale aficionado, be especially mindful of your consumption: One 2013
review from Denmark suggests that intake of beer is associated with abdominal
obesity, while a German study found that lifetime consumption of alcohol is
positively related to abdominal fat in 160,000 women. (Not to mention, drinking
too much alcohol can mess with your fitness goals.)

Use it to lose abdominal fat: It's fine to enjoy a glass of wine or clear liquor
every so often with a meal. But avoid soda and sugary mixers, like those used
for daiquiris and margaritas. The good news for those wondering how to lose
abdominal fat? There's no need to cut out booze completely. In fact, a study
published in the Archives of Internal Medicine found that normal-weight women
who consumed a light or moderate amount of alcohol gained less weight and had a
lower risk of becoming overweight or obsess during nearly 13 years of follow-up
than even non-drinkers. (That's why moderate alcohol consumption is one way to
maintain a healthy weight over time.)


07 of 07


YOUR AB MUSCLES ARE WEAK


Shutterstock

So you're within a healthy weight range, but still feel a bit puffy around your
middle? The biggest reasons people who aren't overweight don't have tight
tummies is that A. Their ab muscles are weak, and B. They're slouching while
sitting and standing, says Thomas Nesser, Ph.D., associate professor of exercise
science at Indiana State University in Terra Haute. Still, if you're already the
Queen of Crunches, it can be confusing to figure out how to lose abdominal fat.

Use it to lose abdominal fat: By focusing on cranking out hundreds of sit-ups a
day, you're doing your rectus abdominis favors, but are largely neglecting your
obliques and deeper transversus abdominis. To pull in your midsection, you also
have to target these overlooked areas and even your lower back, Nesser says, and
none of the above are taxed during your typical crunch. Build a well-rounded
routine of planks and these killer oblique exercises to hit the core muscles
from every angle and in every inch.

And don't forget about your posture: "Remember ABC," says Marci Goolsby, M.D., a
family medicine doctor at Women's Sports Medicine Center in New York City. "Pull
in your abs, tuck your butt, and put your chest out with your shoulders down."



Was this page helpful?
Thanks for your feedback!
Tell us why!
Other
Submit




RELATED ARTICLES


Does Walking Help You Lose Weight? Here's What the Experts Say



What Is Magnesium Good for, Exactly?



Is It Better to Drink a Protein Shake Before or After a Workout?



8 Science-Backed Strategies to Lose Weight While Maintaining Your Muscle Gains



15 Foods That Lower Cholesterol Without Sacrificing Flavor



Should You Be Doing Fasted Cardio?



What Is Carb Cycling — and Should You Try It?



Should Adults Consume Breast Milk?



8 Reasons for Unexplained Weight Gain



These Yogurt Health Benefits Prove It's a Nutritional Powerhouse



These Health Benefits of Avocado Will Solidify Your Love for the Fruit



25 Foods That Act As Natural Appetite Suppressants



5 Ways Food Can Help Lower Your Cancer Risk, According to a Dietitian



Can I Drink Alcohol And Still Lose Weight?



How Much Alcohol Can You Drink Before It Starts to Mess with Your Fitness?



11 Major Health and Fitness Benefits of Weight Training


Shape
Newsletters
Follow Us
 * 
 * 
 * 
 * 
 * 
 * 

 * Fitness
 * Beauty
 * Health and Wellness
 * News and Trends
 * Food and Nutrition
 * Lifestyle
 * Apparel and Gear

 * About Us
 * Diversity & Inclusion Pledge
 * Privacy Policy
 * Careers
 * Terms of Service
 * Advertise
 * EU Privacy
 * 

Shape is part of the Dotdash Meredith publishing family.
Newsletter Sign Up

Newsletter Sign Up



WE CARE ABOUT YOUR PRIVACY

We and our 100 partners store and/or access information on a device, such as
unique IDs in cookies to process personal data. You may accept or manage your
choices by clicking below, including your right to object where legitimate
interest is used, or at any time in the privacy policy page. These choices will
be signaled to our partners and will not affect browsing data.


WE AND OUR PARTNERS PROCESS DATA TO PROVIDE:

Store and/or access information on a device. Use limited data to select
advertising. Create profiles for personalised advertising. Use profiles to
select personalised advertising. Create profiles to personalise content. Use
profiles to select personalised content. Measure advertising performance.
Measure content performance. Understand audiences through statistics or
combinations of data from different sources. Develop and improve services. Use
limited data to select content. List of Partners (vendors)

Accept All Reject All Show Purposes