why is belly fat so hard to lose as an adult??
Let me start by letting you know I am a 34-year-old male Personal Trainer & Coach, and a father to 2 toddlers and a new baby.
Also, I was the fat kid in school.
All of that above is given to provide you, the reader, with some background so you know that I CAN give you some scientific stuff to ponder.
But I actually think it’s less about SCIENCE and more about BEHAVIORS.
There are definitely certain factors fighting against as you get older that you just can’t control.
Hormones are real.
But I do think many adults can have awesome success by focusing on what they can change vs. what they can’t.
Adults seem to have a hard time losing weight because:
- We are older.
- We are busier.
- We are tired.
- We are less active.
While we can’t change the first point above, we can do some things to tackle the remaining points and initiate some positive body changes.
And it starts with behavior change.
“But Brad, I’m too (busy/tired/lazy) to stay motivated to eat right and exercise, even when I know I should!”
That’s fair. Like I said, as adults we are all busy, tired, and more sedentary.
But to shed the belly fat, to start to finally change your body, you have to get that snowball started and rolling down the hill. (Yes, a snow analogy. I am Canadian, after all).
Can’t lose weight because you’re too tired or lazy to exercise?
Start small. Don’t even think about going to the gym across town for an hour.
Start with 5 minutes of anything. Set a timer on your phone for 5 minutes. Go for a walk. Do some push-ups. Run up and down the
stairs until that timer goes off.
Promise yourself you’re only going to do 5 minutes each day. That’s it. You’ll be surprised at how fast those 5 minutes go, and how often you’ll say to yourself, “Wow, that was quick, I’ll just do another 5 minutes and stop.”
And that turns into 10, 15, or even 20 minutes, and BAM! You’re starting to change your behavior, starting to exercise, starting to change your body.
Can’t lose weight because you’re too tired to cook, or prepare your food every day?
Start small. Buy fresh produce that doesn’t need to be chopped or cooked to enjoy. Buy items like cottage cheese, yogurt, or nuts individual packages so you can just grab and go.
Order water with your lunch combo instead of the usual pop (or soda!). Say out loud, “I’m going to eat half of this sandwich now, and
the rest later.” before you start eating.
Soon you’ll have those minor “tricks” or habits dialed-in and it will be second nature. Once that becomes second nature, you’ll start pushing yourself to try other things as well.
Also, try and purchase the most nutrient-dense, low-cost foods you can find.
Here is a great chart highlighting an “all star cast” that are super healthy, and lower in cost:
I hope that at least gives you a place to start.
There’s a lot more that can go into behavior change, but start by looking at the smallest things you can do that spark the right behaviors to start taking the pounds off.
As a tired, busy, adult :)