How to lose stubborn fat ?
You should know that how to lose stubborn fat
what is stubborn fat ?
Stubborn fats, also known as subcutaneous fats, are usually the fats sitting just under our skin that you can pinch.
This type of fat is different from visceral fat attached to internal organs like your liver and pancreas.
Stubborn fat can be incredibly frustrating and difficult to get rid of despite eating healthily and exercising regularly.
It is commonly said that to get rid of fats, you need to watch your diet and exercise.
However, in certain cases, even physical activity does not help to get rid of stubborn fats.
There are a few reasons why:Women have a larger fat percentage than men.
AgeHormones/ Hormonal changesPregnancy Women usually have stubborn fats around the butt, hips, and thighs while for men, it’s the love handles.
The stubborn fat found on your hips, abdomen, and buttocks can result from the drop in estrogen during perimenopause and menopause.
There is a natural decrease of testosterone with age for men, which means excess calories are often stored as visceral fat, and thus the accumulation of abdominal fat occurs. How to lose stubborn fat
belly fat
To lose belly, fat can be difficult in these circumstances as they will not just disappear despite your exercise routine.
With age, the metabolic rate drops.
This means the rate at which your fat cells burn fat reduces.
This means they store more fat and do not help fat loss.
To make sure your metabolism is not affected with weight, you can try strength training and weight training to build muscle.
When there is muscle growth, your muscle mass maintains, which helps lose weight and keeps your metabolism rate at a good pace.
The increase in stress levels and the cortisol connection that goes with this added stress have been attributed to belly fat.
It is important to get enough rest and have a good diet to reduce your stress.
However, even inculcating these habits in your life may not be enough to aid you in weight loss and getting rid of stubborn fats in certain areas of the body. How to lose stubborn fat
If you have been thinking of getting rid of your unwanted fats without going for invasive surgery, look no further.
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Scientifically ways to lose stubborn fat
If you’re serious about banishing your ‘belly fat’ and improving your health, surviving on salad and hitting the treadmill for hours on end is a miserable (and highly inefficient) way to go about it.
Boost your metabolism
Your ultimate goal is to hike up your metabolism
but it’s important to know that your diet how much muscle you have
Eate more protein
Prioritise lean protein like beef, turkey, eggs, fish, chicken, and tofu. University of Missouri researchers compared the benefits of consuming a normal-protein breakfast to a high-protein breakfast and found the high-protein breakfast, which contained 35 grams of protein, prevented weight gain, reduced daily food intake and feelings of hunger and stabilised glucose levels among overweight teens who would normally skip breakfast.
how to lose stubborn fat
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Eat Fewer Refined Carbohydrates
Limit foods high in refined carbohydrates and refined sugar
(white bread, white pasta, white rice), and replace them with high fibre ‘complex carbs’ – think: whole grains, brown rice, sweet potato, oats, beans and pulses.how to lose stubborn fat
Fill your boots with as many vegetables as possible – they’re low calorie, high in micronutrients, and the fibre in them will keep you full.
Snack on portion-controlled fruit, seeds and nuts.
One study found that snacking on 42g of almonds per day
(instead of munching on something high-carb with equal calories) helped to reduce belly fat and improved cholesterol levels.
“The high levels of fibre are proven to combat excess calorie consumption later in the day,”
says registered dietitian Lucy Jones.
Eate regularly
It’s also important to make sure you’re eating regularly.
Avoid very low-calorie diets or ‘crash diets’, advises Reddy.
“Periods of starvation can lower your metabolism and prevent you losing weight.
”Our beginner’s guide to meal prep won’t leave you hungry.
Up the Intensity of Your Workout
Focus on increasing physical activity and building muscle to burn belly fat, recommends Reddy.
“Mild activity such as walking is poor at burning fat due to its low energy consumption whilst intense cardio training will consume energy and increase metabolic rate after exercise,
” he says.When scientists from Canada’s Laval University compared a 15-week HIIT programme and a 20-week endurance-training programme
Lift weights too
Of course upping the intensity of your workouts will have a great affect on your body fat percentage, but balance your high-intensity workouts with weight lifting sessions and you’re onto a winner.
Researchers at Harvard University followed more than 10,500 men over a 12 year period, and found that those who added 20 minutes of weight training to their regular cardio workout gained less age-related belly fat than those who pounded the treadmill
Focus on compound moves like deadlifts, squats, kettlebell swings, lunges, chest presses, shoulder presses — compound exercises that work your entire body rather than isolating muscles.
Like we’ve already said, you can’t ‘spot-reduce’ fat so endless crunches will do little for getting rid of your belly.
For best results split your sessions over different days.
Not sure where to start? Our beginner’s guide to lifting weights will have you pumping iron like a pro before you know it.
Learn how to manage stress
You don’t have to take a three-month sabbatical in Bali or enrol on a ‘breathing class’ in a Scandi Yogi retreat to find inner calm.
You don’t even have to meditate (though it’ll almost certainly help).
If a few minutes of deep-belly breathing in a quiet spot doesn’t chill you out, try a bodyweight workout or taking a walk around the block.
Exercise boosts your circulation, transporting cortisol to your kidneys, which flush it out.
Slow down your eating
Eating slowly will also help cinch your waist, too.
Inhaling croissants while run-walking to work will do little to satiate you – not that you’ll do much digesting anyway, with all that cortisol flooding your system.
Instead, by making time to eat and focusing on your food (that also means not scrolling through Instagram), you’ll wind up eating less and you’ll feel fuller for longer
Get good sleep
Multiple studies have shown an association between short sleep and weight gain.
When you’re low on Zzz’s, activity in the brain’s frontal lobe (the sensible decision-making part) is impaired.
At the same time, the more ‘primal’ parts of your brain that deal with things like desire and motivation are lit up like the Blackpool Illuminations
Inadequate sleep also wreaks havoc on your metabolism.
When the body doesn’t get enough rest, it conserves energy by slowing down basic functions.
The combination of untameable cravings, little willpower and inefficient processing is an open invitation for fat storage.
Follow our advice to improve your sleep tonight
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Eate naturally
This doesn’t mean you need to eat the entirety of the fruit and veg aisle, but instead to eat foods that are higher in fibre.
Think fruits, vegetables, legumes and whole grains — these can reduce your risk of inflammation and offset future metabolic issues.
In a study published in Obesity, a 10g increase in fibre intake was linked to a 3.7 decrease in the risk of gaining visceral ‘belly fat’..
Manage your cravings
Can’t stop snacking?
It’s these habits that could be leading you to gain weight without you knowing it.
A high-protein diet, for example, can help nix these hunger pangs — as the macronutrient decreases activity in the area of the brain that’s responsible for cravings.
Avoid trans facts
If you’ve been paying attention then you’ll know it’s best to avoid trans fats, but as well as a way of getting rid of your gut
avoiding trans fats also lowered the risk of inflammation, heart disease, insulin resistance and abdominal fat gain in both observational and animal studies.
Focus on drinking
They don’t call it a beer belly for no reason, so if you want to lose some size around your gut you can do worse than watching how much you drink.
A study published in the European Journal of Nutrition found that
“alcohol consumption in elevated amounts was associated with risk of abdominal obesity in men”.
Stop drinking sugary drinks
If there’s a hierarchy of sugary goods, then sugary drugs would sit even higher than sugary foods.
However, even a small change to your habits here can make a big difference.
That was proved in a study by researchers at Virginia Tech, which looked at the benefits of replacing just one sugary drink with water.
“We found that among US adults who consume one serving of sugar-sweetened beverages per day
“Even those who consumed more sugary drinks per day could still benefit from water replacement
dropping the amount of calories coming from beverages to less than 25% of their daily caloric intake.”
Try Intermittent Fasting
We’re not here to suggest that any fad diet will deliver the slim waist you crave, and ultimately the best diet is one you can stick to
but if you’re looking for a way to structure your eating then intermittent fasting may be the answer
A study by researchers at the University of Illinois at Chicago found that dieters who only ate between 10am and 6pm consumed around 350 fewer calories a day and lost about 3% of their body weight over a 12-week period.
Don’t let diets take over
If you find every spare second is given over to thinking about calories
plans and cutting, then maybe the best thing you can do is to take a break from dieting.
Research by the University of Tasmania revealed
that people who broke from their diet every two weeks and aimed to just keep their weight stable during that period lost more weight and gained less back when their diets had finished.
Set target’s
If you’re looking to lose belly fat, it’s important to know where you’ve come from and where you want to get to, so there’s nothing wrong with setting yourself a target, even if it’s ambitious.
In fact, a study published in the Journal of Human Nutrition and Dietetics found setting targets increased the likelihood of achieving “clinically significant weight loss” and, for some, setting ‘unrealistic’ targets improved their results.
