Have you been trying out different crash diets, crazy exercise programs, and strange internet crazes all in a bid to lose stubborn fat? And the worst part is that it’s likely that none of that worked for you.
Stubborn fat, especially belly fat, is difficult to shift and it requires changing up your lifestyle rather than only consuming green juices for a week.
If you’re desperate to know how to get rid of stubborn fat so that it stays away, you’ve come to the right place. Check out this simple guide to change up your life and say goodbye to the pudge.
Reduce Alcohol Intake to Get Rid of Stubborn Belly Fat
Alcohol makes up a massive amount of empty calories that you consume and is one of the main culprits behind stubborn belly fat.
Alcohol contains unnecessary calories, tons of sugars and it overloads the liver which then causes the organ to process alcohol rather than other nutrients. So the fats and carbs get stored rather than processed.
Consume Fewer Calories and Track Calories
The basic science behind weight loss is burning more calories than you consume. In order to properly fuel your body, the recommended calorie intake is around 2000 calories for women and 2500 calories for men.
You can start losing weight simply by creating a calorie deficit of 500 to 1000 calories per day. You can do this with a combination of consuming fewer calories as well as burning calories through exercise.
Track your calorie intake and calorie burn with trackers. Remember, you should never consume less than 1200 calories a day as your body needs this energy to function correctly.
Change Up Your Diet to Lose Stubborn Fat
You’ve heard the saying a thousand times: You are what you eat.
Abs are made in the kitchen and a lot of your weight loss depends on a healthy and balanced diet. Avoid crash diets and diets that put a massive limit on what you can eat. Dieting like this creates a toxic relationship with food which leads to binge eating, feeling guilty, and generally not being able to maintain a healthy weight.
You need to change up your diet in such a way that it becomes a lifestyle change, not a temporary change. Start by incorporating important nutrients and foods into your diet. Eat plenty of soluble fiber, such as flax seeds and avocados, as these foods absorb water and help you to feel full.
Incorporate plenty of protein into your diet as it’s an essential nutrient for weight management. Embrace healthy fats from foods such as police oil, fatty fish, and nuts. The key is always moderation.
Avoid foods that are high in refined sugars as well as trans fats, but rather than making these your enemy, simply replace them with healthier options. Instead of eating chocolate, eat some berries — you’ll still get that lovely sugar kick. And remember, it’s okay to eat the chocolate every once in a while too.
Prioritize Quality Sleep
Having good sleeping patterns and getting good quality, restful sleep is of unparalleled importance when it comes to losing weight. This involves both sleeping too much as well as sleeping too little.
Studies indicate that people who don’t get enough sleep (5 hours or less per night) tend to gain more weight than those who get a good 7 or 8 hours.
Take steps to build good sleeping habits. Try to go to bed and wake up at the same time every day, avoid distractions in bed and speak to a doctor if you suffer from sleep apnea or other sleep disorders.
Work on Reducing Stress Levels
This may come as a surprise when we’re talking about weight loss advice. You may be thinking, what does stress have to do with stubborn fat?
But there is actually a strong link. Cortisol is the stress hormone and it’s directly linked to increased belly fat and weight gain. If you’re stressed over a long period of time, you have a high chance of gaining a lot of weight around your abdomen.
How you deal with your stress has a massive effect on your weight loss journey. You may even turn to stress-eating which further impairs your ability to lose weight.
Make time for stress-relieving activities, whatever those may be for you, and try to avoid conflict in your life. Working to find contentment and stress-free life is an ongoing process but it’s necessary if you want to get rid of that stubborn fat.
Exercise is Important for Losing Weight
It’s pretty much impossible to lose stubborn fat without exercising — especially if you want to do it the right way. If you don’t have an exercise routine, start by incorporating a simple walk into your daily schedule.
Aim for 30 minutes of exercise per day. Choose something that you actually enjoy doing so that it’s a stress reliever and hobby rather than something you don’t look forward to. You can even choose to walk or bike to walk to get your exercise in.
If you want to focus on building muscle mass and a lean figure, you’ll have to incorporate more dedicated exercise, such as cardio and strength training.
How to Get Rid of Stubborn Fat? There’s No Secret, Only Commitment
There is no secret or one guaranteed solution for how to get rid of stubborn fat. Rather, it’s a combination of lifestyle changes that will ensure you lose fat the right way so that it’s permanent and healthy.
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