Why You’re Losing Weight but not Belly Fat (and what to do about it)
Are you trying everything, but your belly fat won’t budge? This blog will help you understand why and show you a better way forward.
Body of the post: You’ve Lost Weight… But the Belly is Still There?
You’ve tried skipping dinner.
You’ve done sit-ups.
You’ve even added morning walks.
The number on the scale went down, but your tummy still looks the same.
It feels frustrating. Discouraging.
Like your body is working against you.
But here’s the truth:
Belly fat is different from other fat!
That stubborn fat around your midsection is not just from “overeating.”
It’s often a sign that your hormones are tired. Especially if you are:
- Over 35
- Living with PCOS or insulin resistance
- Always tired or craving sugar
- Struggling with stress or poor sleep
- Recently had a baby
This kind of belly fat is hormonal. It’s driven by things like:
- High cortisol (your stress hormone)
- Insulin resistance (your sugar-control hormone)
- Oestrogen dominance (especially in women with menstrual cycle issues or PCOS)
The Scale Is Lying to You
Many people are obsessed with weight loss (dropping the number on the scale) but don’t realise that weight loss and fat loss are not the same.
The number on the scale can go down because you lost weight:
- Water
- Muscle
- Food in your belly
But if you’re not losing actual fat, especially around the belly, you won’t see real changes in your health or appearance.
Here’s a better way to track progress:
- Your waist circumference (this helps to measure your belly fat)
- How your clothes fit
- How much energy do you have?
- How well do you sleep?
- Your cravings
- How regular is your menstrual cycle?
- How strong and confident do you feel?
3 Reasons Your Belly Fat is Stubborn
- Your Hormones Are Making your body store fat
When you’re constantly stressed, not sleeping well, or skipping meals, your body goes into “survival mode.”
It holds on to belly fat to protect you. - You’ve Lost Muscle, Not Fat
Most quick weight loss fixes or over-exercising cause muscle loss. But muscle is your secret weapon for burning fat.
The more muscle you have, the more calories you burn, even while resting.
That’s why building strength by lifting weights (not just doing cardio) is crucial. - You’re Fighting Your Body Instead of Working With It
Too many women are stuck in a cycle of punishment:
- Skipping meals
- Doing endless sit-ups
- Wearing tight waist trainers
But the more you deprive your body, the more it pushes back with cravings, fatigue, and stubborn fat.
What Works Instead (No Starving Needed)
- Eat Smarter, Not Less
Your body needs fuel, especially if your hormones are struggling.
Start your day with a protein-rich meal like:
- Eggs and veggies
- Moi moi with a side of cucumber
- Greek yoghurt with chia seeds
And no, one slice of bread is not breakfast.
Add fibre, protein, and healthy fats to balance your sugar levels and reduce belly fat.
- Move in Ways That Feel Good
You don’t need a gym membership (but getting one AND using it is great).
However, you can exercise at home.
You need consistent movement that builds muscle and reduces stress.
Try: - Walking daily (you can add it to your routine, e.g., during long phone calls)
- Squats with just your body weight and with free weights.
- Dancing (studies have shown that dancing can help strengthen and build lean muscles)
Whatever exercise routine you choose should feel doable, not like another punishment.
- Sleep Like Your Health Depends on It, Because It Does
Poor sleep increases cortisol, cravings, and belly fat.
Try: - Sleeping 7–8 hours per night
- Reducing screen time at night
- Getting early morning sunlight (yes, even if you are in Nigeria, step outside!)
- Hydrate & Manage Stress
Drink enough water.
Take deep breaths.
Pray. Laugh. Rest.
Rest is not a reward; it’s your metabolism’s best friend.
Final Thoughts (From My Heart to Yours)
You’re not lazy.
You’re not doing it wrong.
You’ve just been told the wrong things for too long.
Healing your body isn’t about starving or punishing it.
It’s about giving it the support it has been crying out for.
You don’t just want to lose weight; you want to lose fat.
And yes, it’s possible.
You can lose the fat and keep it off.
Want to Know What’s Blocking Your Fat Loss?
Take my free quiz:
[What’s Blocking Your Fat Loss?]
You’ll get a personalised roadmap to help you manage your hormones, your habits, and your belly fat.
With love always,
Dr. Marvy,
Board-Certified Lifestyle Medicine Physician
You’ll get a personalised roadmap to help you manage your hormones, your habits and your belly fat.
With love always,
Dr. Marvy,
Board-Certified Lifestyle Medicine Physician