How Do I Get Rid Of Stubborn Lower Belly Fat – Struggling to burn off that last bit of stubborn belly fat? Here’s what you need to know about stubborn fat and how to lose it permanently
What usually happens is that no matter how hard they work out, they reach a point where they have a hard time gaining those last 10-20 pounds. Even worse, it’s right in the middle of their stomach, right where they don’t want it!
- 1 How Do I Get Rid Of Stubborn Lower Belly Fat
- 2 I Have Belly Pooch Fat. Should I Consider A Mini Tummy Tuck?
- 3 How To Get Rid Of Belly Pooch
- 4 I Want To Get Rid Of Stubborn Belly Fat. Is Liposuction For Me?
- 5 Best Foods That Burn Belly Fat
- 6 These Are The Best Exercises To Get Rid Of Fat In The Lower Belly
- 7 Skinny With Belly Fat: The Fix — Outlive
- 8 How To Lose Stubborn Belly Fat Naturally
How Do I Get Rid Of Stubborn Lower Belly Fat
But before we get too deep into this topic, I’d like to introduce you to one of my clients, Whitney:
I Have Belly Pooch Fat. Should I Consider A Mini Tummy Tuck?
When Whitney and I started working out together, she already knew a lot about tracking her nutrition and working out at the gym. Despite her knowledge, she was constantly struggling to get rid of the excess fat around her upper legs and midsection.
After working out together for several months, she finally managed to overcome her long-standing weight loss plateau.
What’s more, she got rid of stubborn belly fat (finally!) and got the lean and toned look she always wanted.
Now, you may be wondering why deciding to work with me helped him get past his sticking point…
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The truth is that the pain in your abdomen, hips, hips, etc. There is no magic to get rid of stubborn fat…
In fact, it’s just a few very simple (but VERY important) diet, exercise, and mindset strategies.
The fact that you are reading this article shows that you are determined to find a solution to your belly fat problems.
But when it comes to actually getting rid of stubborn fat, there’s a lot of ridiculous and ridiculous advice floating around in the weight loss community…
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99 percent of it is complete garbage. Just a bunch of theoretical nonsense and polarizing research views to feed a pre-existing bias or agenda.
Seems like a pretty good way to market a few crappy products and pills allegedly designed to “fight” and “target” stubborn belly fat, right?
But although there is no specific pill or remedy to burn belly fat directly (more on this topic in the myths section), it does not rule out the very existence of stubborn belly fat…
Instead, here’s a brief summary of what you need to know about burning fat and why some fat is harder to lose than others:
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❤️ “Fat Burning” is a two-step process that involves breaking down fat stores for energy (lipolysis), which is then sent to your cells for use in different body functions (oxidation).
⠀️ In order for lipolysis (the breakdown of fat cells) to occur, your body sends chemicals known as “catecholamines” that bind to fat cell receptors and essentially act as a lock and key that opens them.
❤️There are TWO types or receptors on your fat cells: Alpha- and Beta-Receptors. The difference you need to know is that beta receptors speed up lipolysis and fat burning, while alpha receptors slow it down.
You see, normal fat cells have high amounts of beta receptors, which, as we just learned, promote fat burning…
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Stubborn fat cells, on the other hand, contain a higher percentage of alpha-beta receptors, making it MUCH harder to burn fat.
It is common for men to have stubborn fat in the belly, lower back and chest. Women tend to deal with this problem more in the belly, thighs and upper leg areas.
Now that you have a better understanding of WHY stubborn body fat exists, it’s time to bust a few myths about getting rid of stubborn fat and body fat in general.
Once you erase these myths from your working memory, we will be able to focus on strategies that will help you get rid of stubborn belly fat for good!
How To Get Rid Of Belly Pooch
There are definitely more than two myths floating around regarding methods to lose stubborn belly fat, but out of all the confusion and misconceptions, it seems like these TWO myths are the ones fooling people the most…
When the average Joe or Jane wants to lose belly fat, what’s the first thing they do?
This makes intuitive sense. If you want to burn fat in a particular problem area, exercising that area and feeling a “burn” seems like the answer, right?
The only way to lose fat from a stubborn area is to lose weight overall. To do this, you need to eat in a calorie deficit consistently over time. (You can find more information about this in the 5 Step Plan section)
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It’s not impossible to lose stubborn belly fat. On the contrary, it requires more time and patience than losing normal fat.
At the other end of the spectrum, some people embrace the belief that the only thing that matters for weight loss is energy expended versus energy intake, and they’re right.
To achieve a calorie deficit for weight loss, simply use a combination of consuming fewer calories from food and/or burning more calories from exercise.
When people talk about wanting to lose weight, what they really mean is that they want to lose FAT.
I Want To Get Rid Of Stubborn Belly Fat. Is Liposuction For Me?
You see, if you eat less and move more you will lose weight… but that doesn’t guarantee that the weight you lose will come from fat alone.
If you’re creating a calorie deficit through crash diets and chronic cardio, you’re probably also losing a lot of lean muscle.
The importance of eating fewer calories for weight loss is no longer discussed. Thousands of studies and hundreds of years of metabolic research have shown that losing weight reduces calorie deficit. (evidence)
But there needs to be a balance between eating fewer enough calories to lose weight and ALSO eating enough to avoid losing muscle tissue unnecessarily.
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Trust me when I say that muscle loss is the ABSOLUTE LAST THING you want to happen when you’re dieting…
Stronger bones, better nutrition, better physical function, etc. Having lean muscles such as has many health benefits.
The benefit we are most interested in when it comes to losing stubborn fat is the metabolism-boosting effects that come with having more lean muscle.
That’s what it should be on paper, but the details of HOW you eat less and move more are important too!
Best Foods That Burn Belly Fat
I have bad news, better news, and finally good news for your stubborn fat loss efforts. I always like to hear the bad news first, so I’ll start there…
???? BAD NEWS: Beyond getting liposuction or using steroids, there’s not much you can do to accelerate the rapid loss of stubborn belly fat.
???? BETTER NEWS: Getting rid of stubborn fat isn’t impossible! It requires more effort and patience than most people are willing to commit. (except you… you got this!)
???? GOOD NEWS: In the remainder of this article, I will outline a 5-Step Plan that will help you lose stubborn body fat permanently!
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This isn’t a quick fix, but if you follow the strategies and advice in the next section consistently, I guarantee it will help you adjust your diet and exercise to promote fat loss and muscle gain.
If you become more restrictive, you will worsen many of the negative symptoms of dieting, such as increased hunger, low energy, stress, and pessimism.
Protein, fiber and micronutrients (vitamins and minerals) are essential components of a healthy and successful fat loss diet.
▶️First there is protein. I won’t go into the specific benefits of protein in this article, as I’ve already written about protein and fat loss in the past. For now, know that having a decent amount of muscle mass will optimize your ability to build/maintain lean muscle and stay full longer.
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I recommend 0.7-1g of protein per POUND of target body weight. You can eat more if you want, but going over these suggestions doesn’t help much.
👉️Fiber helps you stay full and supports digestive health. I recommend setting a minimum goal of ~25g fiber per day, or 14g per 1000 calories.
▶️ Micronutrients (aka Vitamins and Minerals) come in “micro” amounts from our diet. Unlike our three macronutrients, there are lots of different vitamins and minerals in our foods…
But the good news is that you don’t need to track your micronutrients as long as you eat healthy foods most of the time.
These Are The Best Exercises To Get Rid Of Fat In The Lower Belly
As long as 80% of your calories come from whole micronutrient-dense foods like vegetables, fruits, meat, eggs, dairy, grains, potatoes, and starches…
So it’s okay if 20% comes from less nutritious foods like candy, cookies, donuts, and ice cream.
While it’s certainly possible to have a slower metabolism, 90% of it is due to things within your control.
You see, your metabolism represents ALL the energy you expend during the day, both from your bodily functions and physical activities.
Skinny With Belly Fat: The Fix — Outlive
Cardio can help, but after a while it can become monotonous and lead to unnecessary stress while dieting.
For example, instead of walking 60-75 minutes on the treadmill in one big session, you divide the same walking time into 4-5 mini activity breaks…
As you can see, I can pack in 75-85 minutes of walking throughout the day without getting bored with a long and tiring session.
Walking can even be rejuvenating when used in small intervals throughout the day. I use
How To Lose Stubborn Belly Fat Naturally
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