Struggling with wanting to lose belly fat but not sure how? You're not alone. Stubborn belly fat often remains the final frontier in the realm of toning and weight loss, with many people struggling for years to get rid of it.

Too much belly fat is associated with a variety of negative health issues. For men, that excess abdominal fat can impact urological health. For both men and women, excess abdominal fat can raise your risk for heart disease.

Understanding Fat in Your Midsection

Belly fat is the fat that appears around the abdominal area. Some people also have the more dangerous visceral fat, which is fat that surrounds your organs and raises the risk for heart disease.

There are several reasons that could explain the presence of belly fat and make it challenging to get rid of it.

• It's a quick source of energy for the body. "It's easy to accumulate but harder to lose since the body doesn't want to part with easy energy," says Erin Palinski-Wade, a Sparta, New Jersey-based registered dietitian and author of "Belly Fat Diet for Dummies."
• Dietary habits contribute. Foods high in sugar and saturated fat can lead to more belly fat, says ShaNay Norvell, fitness coach, five-time National Obstacle Course Champion, and author of "Stretch Your Stress Away with ShaNay," based in Dania, Florida.
• Alcohol consumption.   Drinking too much alcohol can lead to the infamous "beer belly."
• High cortisol levels and poor sleep If you're under stress or getting poor sleep, your body will continue to release the stress hormone cortisol. Some hormone levels, including cortisol, contribute to having more midsection fat.
• Age. Growing older also works against you. In men, testosterone helps contribute to muscle mass. But as a man loses testosterone with age, his body tends to lose muscle mass and gain weight.
• Decreased oestrogen in women. The loss of oestrogen through perimenopause and menopause can change fat distribution in a woman's body, even if there isn't a major weight gain. The fat that once gathered in the breasts, hips, and thighs instead concentrates in the abdominal area. Women also tend to naturally hold on to more midsection fat for childbearing and nursing, Norvell adds.

However, these contributors don't mean getting rid of belly fat is impossible. With lifestyle changes, such as increased physical activity and healthier food choices, you have some control over losing stomach fat at any age.

"It takes more diligence and intention with food, exercise, and overall lifestyle habits," Norvell says.