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Why is belly fat so hard to lose in adults?

Updated: Apr 21, 2022

Being a fitness coach, I must have received hundreds of the same question ‘Why is it hard to lose belly fat at my age (30+)'

I’m going to be brutally honest about this answer because I feel like a lot of individuals use excuses. First off there’s science behind why it may be hard for adults to lose weight.

Here’s why

As we continue to age, our metabolism will slow down by 5 percent every decade after 40. If you don’t know what metabolism is, it’s your bodies ability to convert fat into energy.

Without an efficient metabolism, we’ll store fat faster than what our bodies can naturally burn by itself.

Now there may be more science behind this, such as health issues and being injury prone,

but metabolism is one of the major key factors that affects adults from burning fat.

Now here’s where it gets brutal

MOST adults (Note that I didn’t mention all)

Tend to not make time or put enough effort when working out. How many of you are exhausted at the end of your work shift? Or how many of you feel like you just don’t have time to learn how to workout (there might be quite a few of you).

Here’s some quick solutions


I know work hours can be long and frustrating at times, but if losing belly fat or losing weight is extremely important to you, you’ll make time for it.

The best solution for someone who has a busy schedule is to workout right when you wake up (especially on an empty stomach).

If your goal is weight loss, then doing cardio fasted will help you lose weight faster. Reason is due to the fact that our body will tap into our fat reserves for fuel rather than carbs. Why doesn't our body tap into carbs early in the morning?

Because you haven't consumed any yet.

If you plan to workout fasted, I do recommend a zero calorie energy boost.

Here are some zero calorie energy boost options:

Black coffee

Matcha Green Tea

Amino Energy


There’s so much resources on the internet now a days, it’s almost impossible to not learn something new.

Whether it be on YouTube, TikTok, or even articles like the one you're currently reading, figure out what source works best for you. I do want to point out that not all information is credible, so be sure the information you read is trustworthy.

Spend 10–15 minutes learning something new and you’ll be at less risk for injury and most importantly, excuses.

Eat Healthier

Being older doesn't mean you have to eat bad.

The key to a successful diet in older adults is finding balance and knowing what to eat . Create a list of all your favorite meals and then try to substitute some of the ingredients with healthier and leaner alternatives.

For instance, if you normally have a fried scramble egg in the morning, switch out cooking oil with PAM cooking spray. This cuts the calories a ton since most cooking sprays are zero calories.

Another way you can alter your food is to decrease rice with more vegetables. Since vegetables have a ton more fiber and less carbs per serving, you'll become full while staying on track with losing weight.

For those who drink a ton of soda, you can simply opt for a diet version and then transition into more water in the near future. If water is not your thing because it has no taste, then I would suggest adding flavored zero calorie water drops to your water. Doing so helps a lot of my clients consume more water throughout the day.

Let's Wrap This Up

At the end of the day it’s all about your mentality. There are plenty of fit individuals over 30+ What's the difference between them and a person with a belly gut?

They don’t make excuses.

If you’re truly serious about losing weight and burning belly fat, subscribe to my newsletter where I send weekly weight loss tips that will help you get on track with your fitness goals.

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