Science Tells You How to Shed Stubborn Belly Fat
02 Apr 2021
In general, losing weight may seem difficult. Losing belly fat, specifically, may seem even harder. This fear is not all in your head.
It is more difficult to lose fat in a specific region of your body, let alone accelerate its fat metabolism. Still, losing belly fat is a worthy goal since it is one of the most dangerous locations to store fat.
Whether you choose to lose fat naturally or are shopping for fat reduction treatment prices, here’s what you need to know about stubborn belly fat.
What’s So Dangerous About Belly Fat?
Belly fat, also known as visceral fat, is the deep abdominal fat surrounding your organs. Despite its temporary nature, belly fat circulates throughout your bloodstream more regularly, increasing the amount of fat in your blood. This also increases your risk for higher blood sugar levels, which puts you in danger of type 2 diabetes or heart disease.
Simply put, belly fat is bad. But how do you lose it?
Crunches and planking every day aren’t enough. Instead, try a more generalized and well-rounded approach. This approach is more than losing fat as a whole.
Here’s what you can do.
Your Battle Plan Against Stubborn Belly Fat
Accept That Your Behaviors Will Adjust
A big part of your weight loss journey is awareness – how aware of you with the decisions you make?
For instance, when enjoying time with friends, you may lose track of the amount of food and drinks you consume. But if you take a second to step back, think about your consumption and control what you eat or drink, you set the stage for your weight loss journey.
Awareness then planning for the journey can help you lose stubborn belly fat.
Track Your Calories
One of the most basic approaches to weight loss is burning more calories than what you consumed. Start by determining the number of calories you want to maintain. According to the 2015-2020 Dietary Guidelines for Americans, men need between 2,000 to 3,000 calories while women from 1,600 to 2,400 calories. If you want to lose weight, you may have to consume fewer calories.
Track your calories with a weight loss app or the trusted pen and paper. Decide the number of calories you need to burn at the gym or cut from your diet to meet your goals. For example, if your goal is to burn 500 calories every day for a week, you’ll lose 3,500 calories in seven days.
If you’re not crunching up the numbers daily, take a more generalized approach. For example, if you typically consume a whole sandwich, cut it in half. Eat one half for lunch and save the other half for dinner.
Walk Every Day
You don’t have to spend hours in the gym to lose belly fat. Walking can help you achieve your fitness goals.
Even if your starting point is just a one-minute walk, go ahead. Refrain from focusing on “doing too much” too soon. If you do so, you may get tired and eventually burn out. Instead, start slow and work your way up. Commit to doing quick, 10-minute walks after lunch or dinner then increase your walking time as you become more comfortable with daily movements.
Do Strength Training
Full-body strength training is a sure-fire way to lose belly fat, especially if you’re trying to keep fat at bay in the long run. Strength training should be part of your exercise plan since it builds muscle, which replaces body fat.
Since muscle is metabolically active, you’ll continue to lose calories after each workout; therefore, you’ll also lose body fat. Also, when your metabolic rate improves due to muscle growth, you’ll have more room for your diet.
You can also do ab work-outs three or four times a week to build lean muscle tissue. During these sessions, start with simpler moves like planks, bicycle crunches, crunches and more.
Load Up on Protein
Protein does more than keep you full; it also repairs the tiny tears in your muscles (due to strength training). This helps your muscles grow stronger and bigger, reducing your body fat in the process. According to the Harvard Health Publishing, the recommended protein intake is 0.8 grams of protein per kilogram of body weight.
It’s important to consume protein before you exercise. This prevents you from going hard with your exercise routine and drinking the most expensive Starbucks drink later. To avoid feeling hungry after a workout, eat a protein-filled snack like a protein bar with whole grains.
Burning belly fat need not be an impossible task; it can be a difficult mountain that you can climb. With patience, discipline and perseverance, you can bid belly fat adieu soon.