Some kinds of belly fat are not called stubborn just for the sake of it. They are called stubborn because they come with a lot of trouble and very difficult to get rid of. It is important to note that belly fat when it is little is not really a bad thing as it helps in protecting your stomach, intestine plus other vital and delicate organs of the body. However, like any other thing in life of man, having too much belly fat is never a good thing. It is very unhealthy as it generates adipokines and adipose hormones which travel to your blood organs and vessels to cause some havoc. One of the problems they cause is inflammation which can lead to heart diseases and diabetes.
There are so many ways that can be used to try and lose some belly fat if you check from many sources. However, to be frank, losing small belly fat seems like it is harder than even passing a driving test. This is why some of the remedies don’t seem to have an effect. When trying to lose stubborn belly fats, it is possible to fall for so many false claims and scans being paraded by a lot of people. In fact, some before and after photos used in advertising some products are found to be fake at the end. However, there is a solution if you follow the right ways and this is what this article will be looking at in details.
Unfortunately, belly fat cause a lot of concern among adults especially for those looking to keep in shape and appear presentable. In fact many goes as far as wrapping their stomach to conceal this fat but this is not the solution unfortunately. Healthy diets, exercises are also among ways to lose stubborn fats if you follow the process rightly. However, without wasting some precious time, let us look at the proven ways to lose stubborn belly fat
Don’t Stop Moving
If there is just one thing you need to understand about stubborn belly fat, it is that it responds well to aerobic exercise. When talking about aerobic exercises, it means taking up activities like swimming, biking and even running. What these activities do is to vaporize the calories to you have accumulated on the belly and losing them becomes easier and faster. It is important to mention that swimming, biking and running are not the only activities that can vaporize the calories, as a matter of fact, anything that gets your heart rate to get up can actually do the trick. However, the activities listed have been proven to help a whole lot when trying to lose stubborn belly fat. According to a recent study from Duke, it is found that just jogging equivalent of about 12 miles in a week has the ability to help you lose some belly fat. The word here is “Don’t just stop moving” and you will see the stubborn belly fat disappear with time.
Don’t be Scared of Protein, Eat It
There is a lot of misconception about protein. In fact, some people think protein will add to the problem and as a result of this assertion, they tend to avoid eating protein. This aggravates the situation because of the explanation you will see below.
In the first place, you need not avoid protein if you want to lose belly fat. It has a very big role to play in order to lose the stubborn fat that has refused to go. According to Aronne who is the director of obesity clinic at Cornell, your body will start producing more insulin as you age because your muscles and fat cells will no longer be able to respond to it properly. It is important to note that insulin promotes the storage of fat on your belly and according to Aronne eating a high diet of protein has a way of protecting you against insulin resistance.
To buttress this point, a recent study found something interesting. It is being discovered that obese women who followed a kind of diet with the right amount of protein ended up losing some significant amount of fat in 8 weeks. The ideal diet the obese women took that produced significant result contained 30% fat, 40% carb and 30% protein. However, another set of obese women who chose a different diet that contained 26% fat, 55% Carbs and 16% protein did not get any significant result according to the study.
One thing is has been proven from this study and that is the importance of the right intake of protein in losing stubborn belly fat. Therefore, instead of avoiding protein, eating the right amount of it actually helps you lose stubborn belly fat
Learn to Chill Out
One of the great ways to chill out is by trying Yoga. However, while yoga is not the only way to achieve this kind of relaxation, it is one of the best ways to achieve a proper chill out activity. If you cannot do yoga, no problem as other relaxation activities can equally make a difference. It is important to note that one important group of people who benefit from yoga as a means to lose stubborn fat is known to be postmenopausal women.
According to a study carried out in 2012, it was discovered that postmenopausal women who did yoga in a 16 week period had their belly fat reduced significantly. But what is the aim of this practice and why is it effective? It is important to state that practicing yoga tends to reduce cortisol production. Note that cortisol levels tend to get high when you are stressed and this is what leads to the storage of belly fats. Therefore the essence of these relaxation activities is to help lower the production of cortisol which in turn reduces the likely storage of belly fat in the body.
Embracing fiber will mean eating it in the right quantity. The role of fiber in losing stubborn belly fats cannot be over emphasized. For example, a 2011 study found something interesting. It found that people who elevated their soluble fiber intake by as much as 10 grams a day had their belly fat reduced by 4% over a period of 5 years. When talking about 10 grams of fiber, it simply means the equivalent of a cup of green peas, half cup of pinto beans as well as 2 small apples.
Make Green Tea Your Companion
The good thing about some of these ways mentioned in this article is that it is just easy to do. It requires some form of discipline but that is achievable. For example, green tea is not something out of reach but lack of knowledge about what it does may have prevented many people from trying it out.
It is important to state that people who drink green tea were likely to lose stubborn belly fat than those who do not take the tea. This is particularly true for moderate exercisers. Note that green tea is effective for losing belly fat because it has important antioxidants known as catechins. These antioxidants are responsible for removing belly fats which accumulate in the system. According to some recent studies, for green tea to become effective, a daily dosage of about 625mg should be taken over a sustained period of time.
In a fast changing world where a lot of people struggle for survival, getting enough sleep seems to have become a luxury instead of a basic requirement. The role of sleep in belly fat is very clear due to the fact that your metabolism is thrown off balance if you do not get enough of sleep. According to a recent study, it was found that not getting enough sleep at night especially something below 5 hours can increase your belly fat. Therefore, to get enough sleep, it is advisable to always target up to 8 hours of sleep every night
Clean Digestive Tract
One of the major causes of the so called belly fat is the waste build up in the digestive tract that is undigested or even poorly processed. Therefore, it is important to ensure that the tract is clean, clear and efficient.
When you start feeling bloated or heavy around your lower or middle belly, in most cases, it arises as a result of waste in the digestive tract. However, it is important to avoid food that is low in quality, prepared with fake ingredients and ensure that your meal is healthy and if in doubt, consult an expert who would recommend a proper diet for you.
Lift Heavy Weights
Lifting heavy weights though uncomfortable to most people has its own advantages. In the first place, it helps you preserve your muscles and the increase your basal metabolic rate even days after the work out. According to research, this kind of exercises produces a whole lot more results when it comes to burning calories compared to lifting lighter weight. While lifting heavy weights could be difficult at first, experience has shown that it becomes enjoyable with time and this means better progression and compliance.
Take Supplements For fat Loss
There are supplements that have being proven to take care of belly fat and this is what you should take. However, it is important to note that there are several supplements in the market that claim to eliminate belly fats but some are false or not entirely correct. To make something out of supplements, it is important to ensure that you take proven supplements that impact fat loss.
Note that supplements in its own may not be the key to the actual fat loss. However, one important thing to understand is that the combination of proven supplements, routine exercises and proper diet can go a long way to make the fat loss faster and more effective. Things like caffeine and yohimbine can do the trick. According to some recent studies, yohimbine is capable of accelerating fat loss by the blockage of the alpha receptors activity in fat cells. The good thing about it is that your body tends to reduce the fat stored and also battle the stubborn belly fat around.
Yohimbine increases insulin levels and this probably will water down its weight loss effect. However, if you want to get it more effective in removing stubborn belly fats, then it is better to use it when you are in a fasted state.
It is difficult to stop drinking especially for people who are neck deep into alcohol. However, while drinking alcohol is not really that bad, the keyword is moderation. In the first place, all alcoholic drinks are not the same so it is better you get mindful of the one you take into your system. For example, it is advisable to drink alcohol with a lower calorific value and a higher percentage of alcohol. This will help you consume lower calories. It is also advisable not to binge eat junk food while drinking alcohol and drink water in between alcoholic drinks. Note that the essence of drinking water is to increase the feeling of fullness which will likely prevent you from drinking too much alcohol.
If the rules of drinking alcohol are obeyed, then it will make it difficult to belly fat to accumulate in the first place because alcohol consumption is one big contributor to stubborn belly fats.
The Bottom Line of losing stubborn Belly Fat
There is no doubt that millions of people are affected by this issue and wish to see it go forever. In a bid to get this problem solved, the resort to all kinds of unbelievable tricks, diets or supplements that may end up ineffective. However, the ways listed above are proven to be effective and they are not difficult to try out. If you can follow these actions, you are going to be losing the unwanted belly fats and become smart and happy once again.