If you have been working out for a while now and you are so close to reaching your dream goal, you have probably heard about “stubborn” fat.
When it comes to stubborn fat it might seem to you that your journey has been stuck in one place and you just can’t burn that excess fat.
What is stubborn fat?
We all have that one body part that has resisted all the hard and intense workouts. It might be a good chance that the reason is stubborn fat.
There are two types of receptors in our fat cells called beta 2 receptors and alfa 2 receptors. While beta 2 receptors tell cells to break down fat for immediate use, alpha 2 receptors tell cells to store fat for later use.
Stubborn fat consists of mainly alpha 2 receptors, which is why it gives us a hard time shredding it off.
Stubborn fat areas.
There is a majority of factors that contribute to how much fat we have stored in our bodies like gender, hormones, genetics, and so on.
Stubborn fat is usually stored in different parts of the body. As for men, it is around the midriff and for women in the lower body such as hips and thighs.
The most common body part that stores stubborn fat is the belly area, which is why it is the hardest part to slim down.
6 Steps to eliminate stubborn fat
There are some steps you can take to shred down the stubborn fat
- Change your eating behavior
- Count your calorie intake
- Eat more fibers
- Lifting heavyweights
- Increase your daily exercise
- Consume less alcohol
Change your eating behavior
Supposing that the diet that helped you lose weight is not helping you anymore to burn a little extra belly fat, consider changing your diet and your lifestyle to speed up the slimming process.
Count your calorie intake
It is widely known that to lose weight you should consume fewer calories than burned.
Counting your calories is very important for this process, let’s say to gain a pound of fat you should consume 3500 calories daily, and if you eat more than 3500 calories in 10 or 20 days you will gain a pound of fat.
Keep in mind that your goal is to lose fat, not muscle so be careful to consume healthy calories. The easiest way to achieve this is to ignore processed food. The more a food is processed the more not-so-healthy calories it will contain.
Eat more fibers
Try to consume more fiber-rich foods, and avoid eating too many carbs. The reason behind this is that food that contains fiber will keep you full for a longer time, but carbs will not do the same.
Try incorporating fiber into your diet like whole grains, chia seeds, oats, vegetables, and flax seeds.
They will keep you full for a longer period.
If you are trying to keep stubborn fat away for a while, try doing heavy lifting.
Heavy-lifting will help you build muscles and building muscle will help replace body fat. Because muscles are metabolically active even after you work out, you will keep burning calories and fat.
To get started try to do heavy lifting two days per week and start from there.
Increase your daily exercise
Being active will help you burn more stubborn fat.
Even if you do not have time to do a workout session at the gym try to walk from place to place to make up for the lost time.
At least try to do a short workout session at home so you do not go a day without being active.
Nowadays you can find many gym sessions online, you can also try the Fitonomy app, where we offer many challenges and personalized workouts.
Consume less alcohol
Alcohol is full of empty calories.
Consuming less alcohol can contribute to weight loss overall, especially in losing more fat.
If you consume too much alcohol it will stimulate you to eat more food and if you drink loads of alcohol the liver will focus more on processing the alcohol and not the food you eat contributes to more fat storage.
These are some of the ways to help you target and burn stubborn fat.