Belly fat has gotten a mostly deserved reputation as an unhealthy fat. A big protruding belly is not only unsightly, it is also unhealthy and losing stubborn belly fat can lead to a healthier you. Here are 5 simple steps on how to lose stubborn belly fat. Belly fat is both visceral and subcutaneous.
Photo credit le_don
Our body stores fat in 2 forms
1. Subcutaneous Fat
- Subcutaneous fat is stored directly under the skin.
- This kind of fat can be removed by liposuction.
- You can measure this fat using skin-fold calipers to estimate your total body fat.
- Subcutaneous may not be as dangerous as deep visceral fat.
2. Visceral Fat
- Visceral fat or “deep fat” is stored around internal organs.
- Liposuction cannot remove visceral fat.
- If you have a large waist or protruding belly, you definitely have visceral fat.
- Visceral fat is a health hazard and increases your risk of diabetes, heart disease, stroke, cholesterol etc. much more so than subcutaneous fat.
Photo credit colros
5 simple steps to lose stubborn belly fat fast
Step # 1 – Create a calorie deficit
There is an old saying that “Great abs are made in the kitchen and NOT in the gym”.
There are approximately 3500 calories in one pound of stored fat. So if you want to lose 1 lb of fat in one week, you must create a deficit of 3500 calories.
In order to burn fat, you must create a calorie deficit. Think of your belly fat as bank reserve. When you eat less, your body will dig into its fat reserves to fulfill its needs. This directly results in shrinking of your belly.
I am personally not in favour of counting calories. I did it for a month and then it was driving me nuts.
Fortunately there is an easier way of creating a calorie deficit. And that is called Intermittent Fasting. There has been sufficient research on fasting and as long as you are following step #2, your metabolism will not slow down and you will lose fat and build muscle.
|Read: How to burn fat by intermittent fasting
Step # 2 – Hit the weights and hit them hard
Instead of doing a 100 crunches a day in hopes of losing that stubborn belly fat, or hopping on a treadmill or elliptical for hours, take up strength training (resistance training). A membership to a gym would be ideal, but if not, invest in a pair of dumbbells and start lifting weights. Ask a friend to guide you with weights or hire a personal trainer to learn the right techniques of weight lifting.
Yes, that’s how I lost my belly fat, which I had after having 2 kids. Do full body workouts where you target every single muscle group back, chest, biceps, triceps, shoulders, legs. Lift as heavy as you can which keeps you challenged. Aim for 3 sets of 8-10 reps each for each exercise.
Do yoga stretches and some cardio at the end of your routine. Strength train 3-4 times a week and you will notice a shrinking belly.
|Read: 14 Health Benefits of Strength Training
Step # 3 – Increase protein and fibre in your diet.
While a balance of all 3 macronutrients is a must, protein is the king . Eating sufficient protein means, you will be losing fat and not losing muscle. Protein is excellent choice because it keeps you full before you hit your calorie quota. Eat eggs, grilled chicken, non gmo tofu, whey protein powder to fulfill your protein needs.
Eating a balanced diet rich in fibre can eliminate constipation, give you a full feeling and aid digestion. Easy way to increase fibre in your diet is eating a big salad before every meal. Include lettuce, carrots, radish, celery, baby spinach etc. in your salad. Toss in some low calorie dressing, and some nuts for extra crunch.
Step #4 – Monitor your progress on a weekly basis
You need to know if you are seeing results. Staying on track is very important. Weekly measure you waist, weigh yourself and monitor how your pants fit you. Following Steps 1, 2, and 3 on a consistent basis WILL show you results. If you are not seeing results, you need to make changes to your plan.
Step # 5 – Stay motivated
How motivated are you to lose belly fat and regain your health?. There is a popular saying, “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar
You will see progress but there will be frustrating times when you will hit weight loss plateau. Ultimately nothing will work if you are not motivated to reach your goals.. Staying motivated and consistent is very important to lose belly fat. The more belly fat you have, the longer it will take. But persistence pays off so keep at it.
|Read: How to stay motivated for fat loss.
Do you have belly fat to lose?