Do you have stubborn fat on your belly, thighs, and butt? Would you like to get rid of stubborn body fat in a quick and healthy manner?
This post will help you know more about stubborn body fat and how you can get rid of it permanently.
Here you will learn:
To know more about stubborn fat, you need to know how the body works when you consume food.
After you have eaten food, the body breaks it down into components and they are shuttled throughout the body via the insulin in the blood.
So, when you have consumed food, the body uses it to get the energy that it requires to perform it’s functioning.
If there is any excess food consumed, this provides more energy than the body requires. This energy is then stored in the body as fat.
Once the nutrients from the food are absorbed, the insulin decreases to baseline levels.
Then the body realizes that it is running short of energy from the food.
To get the required energy, the body then burns the stored fat to keep functioning.
The fat cells in the body consist of two types of receptors: alpha and beta. Alpha receptors inhibit the release of energy using the fat stores whereas the beta receptors promote the release of such energy.
So, the fat that consists of more alpha receptors than beta is more difficult to lose than the fat that consists of more beta receptors than alpha.
Such fat cells that contain more alpha receptors create what is known as stubborn body fat.
So, one can quickly lose fat cells that contain high amounts of beta receptors but it is relatively slower to lose fat cells with a high amount of alpha receptors.
Most men will easily lose fat from arms, shoulders, legs, etc. but cannot seem to lose fat in the stomach and lower back area.
Most women will easily lose fat from the arms, shoulders, and even the stomach but find it difficult to lose stubborn fat from the hips, thighs, and butt.
The below strategies will help you lose stubborn fat quickly from your body.
The science behind losing stubborn fat is very simple.
All you need to do is get your body in a large enough calorie deficit.
This means you need to consume fewer calories than what your body requires.
I would recommend that you achieve a calorie deficit of 25% and not more. This is the safest level of a calorie deficit you can achieve so that you are burning the maximum amount of body fat without feeling starved or deprived.
There are three ways to create a calorie deficit: diet, exercise or a combination of the two.
By consuming a diet with calories less than maintenance, you will reach a calorie deficit and lose weight. The simplest way of starting this is by reducing the consumption of the empty calories that may be a part of your eating habits.
By exercising regularly, your body can burn more calories without sacrificing food and reach a calorie deficit to lose weight.
It has been proven that the best method to lose weight is a combination of diet and exercise that keeps the body healthy and fit while losing weight at the same time.
Here is how you can build your own meal plan that will help you get into a calorie deficit and lose stubborn fat.
Protein is one of your best friends when it comes to losing stubborn fat.
A diet that is high in protein will help you feel full for a longer period of time. It will also help you preserve muscle mass while you are trying to lose body fat.
Protein is basically a collection of the building blocks known as amino acids. There are 20 different types of amino acids and protein can be made from a combination of these amino acids.
Once the protein is consumed, the human body breaks down the protein into its building blocks of amino acids.Once this is done, the body can then combine the amino acids into protein for the body.
It is recommended to consume around 0.8 to 1.2 grams of protein per pound of body weight if you are lifting weights and trying to lose body fat.
If you are obese then you can consume around 0.8 to 1.2 grams of protein per pound of lean body mass.
Your main goal should not be just losing weight but it should be a body recomposition where you lose body fat and retain or even build muscle.
If you just aim at losing body fat then there is a high chance that you will lose muscle along with it and end up looking skinny fat.
So, the secret to burning stubborn fat yet keeping most of your muscle and even gaining muscle is to perform heavy compound exercises using a good strength training program.
Strength training will damage your muscles so that the body is forced to perform protein synthesis to repair the muscles so that they grow stronger than before.
Strength training needs to be performed with progressive overload. This means that you need to keep attempting to put your muscles under heavier load with each workout.
So the more weight you can lift, the stronger you get. And the stronger you get, the more muscle you build.
High-intensity interval training (or HIIT) is usually divided into a high-intensity workout followed by low-intensity work or rest. For example, you could sprint for 30 seconds and then walk for 60 seconds.
As long as you are in a calorie deficit, this type of interval training will help you burn even more calories.
High-interval intensity training also improves your metabolism and gives you the after-burner effect. This means that you continue to burn calories even hours after your training.
HIIT also helps your body make use of glucose in your body and this will prevent excess glucose getting stored in your body as fat.
Studies have shown that with high-intensity interval training you can achieve the same or even better results in half the time it would take using steady cardiovascular exercises.
I hope this post has helped you learn what stubborn fat is, the science of losing such fat and the strategies that you can use to lose such stubborn fat quickly and permanently.
Do let me know in the comments below if you have faced an issue with stubborn fat and if these tips have helped you get rid of it.
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