5 hidden reasons you’re struggling to lose belly fat
You’re eating well, moving your body, and yet your belly fat isn’t shifting.
It’s frustrating, and it’s not always about eating less or training harder. Often, stubborn belly fat is linked to hidden factors you might not even be aware of.
Here are five science-backed reasons your belly fat might be sticking around and what to do about each one.
1. Stress & cortisol: belly fat’s favourite hormone
When you’re constantly stressed your body releases cortisol. Over time this hormone can encourage fat storage around your midsection. Even with a healthy lifestyle, stress can make belly fat harder to shift.
Chronic stress also disrupts hunger hormones, sleep and recovery which slows fat loss overall.
Belly fat fix:
Try 5–10 minutes of breathwork or meditation
Take short, tech-free walks
Set boundaries on work hours and social media
2. Low magnesium
Magnesium is important for metabolism, insulin regulation and muscle function. Low levels can make it harder to lose belly fat because your body struggles to regulate blood sugar and use energy efficiently.
You might be low if you notice sugar cravings, anxiety or trouble sleeping.
Boost your intake with:
Spinach and leafy greens
Pumpkin seeds and almonds
Dark chocolate in moderation
These foods support your metabolism, help you sleep better and reduce cravings which all make belly fat loss easier.
Check out this visual I put together on sources of magnesium.
3. Poor sleep slows belly fat loss
Getting less than seven hours of quality sleep throws your hunger hormones out of balance. You end up craving more food and having less energy to exercise. Over time, this makes belly fat harder to lose.
Belly fat fix:
Keep a consistent bedtime
Avoid screens before bed
Make your bedroom cool, dark and quiet
Think of sleep as fuel for fat loss, especially when your goal is to lose belly fat.
4. Hidden sugars keep belly fat hanging on
Many foods that look healthy like flavoured yoghurt, granola or protein bars can be loaded with added sugar. Sugar spikes lead to insulin spikes which encourage fat storage, often around the belly.
Belly fat fix:
Check the “per 100g” sugar content
Learn other names for sugar like malt syrup or agave nectar
Compare brands and choose the lower sugar option
Being aware of hidden sugars can make a big difference when it comes to shifting stubborn belly fat.
5. Not enough protein to support fat loss
Protein helps you keep muscle, boost metabolism and feel full. Without enough of it, you’re more likely to snack and burn fewer calories at rest, which slows belly fat loss.
Belly fat fix:
Aim for 25–30g of protein at each meal. Try:
High protein yoghurt like YoPro/Oikos/HiPro, Siggis, Chobani, Greek with berries
Animal products like beef, chicken, fish or tofu
Eggs or egg whites
Protein powder in oats or smoothies
Quick belly fat fixes you can start today
Manage stress with breathwork or walking
Eat more protein-rich meals
Read food labels for hidden sugar
Add magnesium-rich foods
Get 7–8 hours of sleep
The bottom line
If your belly fat won’t budge despite your best efforts, you’re not broken. You might just be missing part of the picture. By tackling these hidden blockers you can finally see the results you’ve been working for.
Want to know exactly what’s holding you back? Start with my Build My Diet assessment and get a personalised plan that works for your body and your lifestyle.
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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