How to Get Rid of Stubborn Belly Fat : Stubborn belly fat is a common problem for a lot of people who are trying to lose weight. Ask almost anyone and they’ll tell you they have belly fat that they want to lose.
Excess fat on the belly isn’t just aesthetically unappealing. It can also be dangerous. In fact, a high level of belly fat has been linked to serious health problems like heart disease, diabetes, and cancer.
If you’ve been wondering how to get rid of stubborn belly fat, you’ve come to the right place. Listed below are some practical steps you can take to eliminate fat from this area of your body.
Eat Enough Fiber
Fiber plays an important role in a variety of bodily processes.
It helps to move food through your digestive tract and reduces your chances of dealing with digestive issues like constipation and bloating. It can also help you feel fuller and reduce your chances of overeating.
By upping your fiber intake, you’ll be less likely to overeat and may have a harder time sticking to your daily calorie goal. This, in turn, can help you continue losing weight and shedding belly fat.
Avoid Trans Fats
While you’re working on adding more fiber to your diet, make sure you’re also limiting the number of trans fats you consume.
Trans fats are man-made unsaturated fats found in processed foods like canola oil, soybean oil, and margarine. They’re found in lots of packaged foods, such as chips and crackers, too.
Trans fats can increase inflammation in the body. They have also been linked to increased insulin resistance and fat gain in the abdominal area.
Reduce Alcohol Consumption
High alcohol consumption can make you fat and weight loss very difficult. This is especially true when it comes to fat loss in the abdominal area.
There’s a connection between drinking lots of alcohol and having a larger waist circumference.
Alcoholic beverages also contain lots of calories, so it’s easy to go over your daily allotment if you’re drinking on a regular basis.
Don’t forget that alcohol also lowers your inhibitions. You may be more inclined to overeat after you’ve had a drink or two.
Consume Adequate Protein
People who eat high-protein diets are less likely to have high amounts of belly fat compared to those who eat low protein diets.
Eating adequate amounts of protein helps your body to release the hormone PYY, which is associated with feelings of fullness.
Protein also increases your metabolic rate and makes it easier for you to maintain muscle mass. This, in turn, makes it easier for you to burn calories when exercising.
Good sources of protein include animal products like beef, chicken, fish, and eggs. You can also get protein from plant-based sources like tofu and tempeh.
Manage Your Stress
Researchers have found that individuals who live high-stress lives are more likely to deal with stubborn belly fat than those who don’t.
High levels of stress can mess with your body’s hormone production and increase the likelihood that you’ll hold on to fat in the abdominal area.
Stress can also make it harder for you to stick to your diet, and you may be more inclined to overeat (especially high-calorie processed foods) when your stress levels are out of control.
Limit Sugar Intake
People who consume high amounts of sugar on a regular basis are more prone to developing conditions associated with abdominal fat gain, such as type 2 diabetes, heart disease, and fatty liver disease.
Work on reducing the amount of sugar you consume each day. This doesn’t just mean cutting out candy and baked goods. You may need to limit your consumption of natural sugars like honey, maple syrup, and fruit, too.
Get Enough Sleep
If you rarely get adequate amounts of sleep (for most people, this means 7-9 hour per night), your chances of having high amounts of belly fat go up.
Poor sleep can have a negative impact on your metabolic rate and may cause you to burn fewer calories. It can also lower your impulse control and cause you to crave sugary, processed, calorie-rich foods.
Make sure you’re resistance training on a regular basis, too.
Lifting weights or doing bodyweight exercises like push-ups and pull-ups will help you to increase the amount of muscle you have on your body. This, in turn, will boost your metabolic rate and help you burn more calories as you go about your day.
CoolSculpting is a non-invasive treatment that freezes your fat cells. Once your fat cells are frozen, the body eliminates them over a period of a few weeks.
This treatment is a good option for individuals who need help losing that last bit of stubborn fat and are generally happy with their physique. It won’t be very effective for those who are very overweight or obese, though.
Try Laser Treatments
Another option you may want to consider if you have loose skin and stubborn belly fat is laser treatments like laser liposuction.
Laser liposuction is a minimally-invasive treatment that helps you get rid of fat and enjoy a smoother, sleeker midsection.
These services can be expensive, but they are very effective for individuals who have lost a lot of weight but still aren’t 100 percent satisfied with their physique.
You Know How to Get Rid of Stubborn Belly Fat: What’s Next?
There are lots of steps you can take as you work to lose weight and shed belly fat.
If you’ve been having a hard time figuring out how to get rid of stubborn belly fat, hopefully, these tips have given you some insight into what you should do next.
The process may take longer than you’d like. If you stick to your program, though, you’ll be able to achieve the results you’re after.
Do you need more help when it comes to losing weight and leaning out? Do you need workout tips or diet advice?
Whatever information you need, we’ve probably got an article (or several articles) covering it. Visit the Fitness and Body section of our site today to learn more.
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