The goal of most people is to lose belly fat – but the truth is that stubborn belly fat is often more difficult to lose than the fat around the rest of your body.
This is because there are more fat cells in the belly area, and they don’t respond to lipolysis (the fat breakdown process) as easily as other areas of the body.
Despite this, you can still reduce your belly fat by making changes to your diet and exercise routine. You need to avoid eating processed foods, which contain refined carbohydrates and sugars.
In addition, you need to eat more fruits, veggies, whole grains, and low-fat dairy products. Also, drink more water, which will help flush out toxins and aid in digestion.
Continue reading to learn about the best tips to lose stubborn belly fat.
What Is Stubborn Belly Fat?
Stubborn belly fat is extra fat around the abdomen that doesn’t respond well to diet or exercise. It can make you look bigger and increase your risk for heart disease, diabetes, and other health problems.
Genetics, age, and hormone changes are among the main causes of belly fat. Other factors include smoking, alcohol consumption, stress, not getting enough sleep, and certain medications. The most common cause of excess belly fat is obesity and overeating.
Keeping a tape measure around your waist over your belly button is an easy way to see if you have excessive visceral fat. A waist size of 35 inches or more in women and 40 in men is a sign that you have an unhealthy amount of visceral fat.
What Causes Stubborn Belly Fat?
If you have a stubborn belly, it could be a result of several factors. If you want to lose stubborn belly fat, check out articles on Health Reporter. Here are some of the most common causes of stubborn belly fat.
- Genetics
- Hormones
- Diet
- Lack of Exercise
- Stress
5 Best Tips to Lose Stubborn Belly Fat
If you’re struggling to lose stubborn belly fat, there are a few things you can do. Follow these 5 tips to reduce you get rid of fat around your belly area and reduce your waist size.
Eat A Healthy Diet
If you want to lose stubborn belly fat, it’s important to eat a healthy diet. A healthy diet helps you stay nourished and reduces your risk of chronic diseases and other health problems. A healthy diet should consist of nutrient-dense foods from all the major food groups. These include vegetables, fruits, whole grains, lean proteins, and healthy fats. Avoid processed foods and packaged snacks that are high in added sugar, salt, or trans fats.
Exercise Regularly
One of the most important tips to lose stubborn belly fat is to exercise regularly. Lots of people on this journey sign up for online weight loss programs where they receive exercises and a schedule that they can do from the comfort of their homes. Having this sort of help should further motivate you on your road to a flatter belly. Regular exercise helps you feel fitter and healthier, and it can also help ward off chronic diseases like high blood pressure and heart disease. If you want to lose fat around your midsection, it is important to include cardiovascular and weight-bearing exercises in your workout routine. Aim for 30 minutes of moderately intense aerobic activity five days a week. Walking, jogging, swimming, or biking are all excellent ways to burn calories and lose belly fat.
Avoid Refined Carbohydrates
Refined carbohydrate foods are a main contributor to the growing belly fat problem in Western diets. They include white bread, pasta, rice, candy, pastries, sugar, desserts, and breakfast cereals. Refrain from consuming refined carbohydrates to lose stubborn belly fat because they contain empty calories and are low in nutrients that help you keep your body healthy. Instead, eat plenty of vegetables and fruits, whole grains, and fatty fish such as salmon, sardines, or tuna.
Drink Water
Another important tip to lose stubborn belly fat is to drink lots of water. This is because water helps increase your metabolism, burn calories, and suppress your appetite. Aside from this, water also flushes out toxins and keeps your intestines and kidneys functioning properly. It’s also beneficial for your skin and muscles. Generally, adults need to consume at least 8 glasses of water per day. However, this can vary depending on age, body size, and health conditions.
Eat More Fruits and Vegetables
Increasing the number of fruits and vegetables you eat is an excellent way to lose stubborn belly fat. Not only are they high in fiber, but they also contain a wealth of vitamins and minerals. They can help you feel better and are good for your health in many ways, including lowering your risk of heart disease, cancer, and type 2 diabetes. In addition, eating more fruit and vegetables can improve your mental health.
How Long Does It Take To Get Rid Of Stubborn Belly Fat?
When you want to lose weight, you often focus on the parts of your body that are most visible. But excess abdominal fat, also known as visceral fat, is more than an aesthetic issue — it can be dangerous to your health.
Belly fat is a major predictor of health conditions such as heart disease and diabetes, so getting rid of this area is important for your health and your appearance.
Unfortunately, there’s no one-size-fits-all way to reduce your belly fat. It takes a combination of diet, exercise, and stress management to get results. Belly fat is stubborn; it can take anywhere around 6 to 12 weeks to see noticeable results. However, if you want six-pack abs, it can take anywhere from 15 to 26 months.
Conclusion
Belly fat is a risk factor for health issues such as heart disease, diabetes, and some cancers. The good news is you can reduce your belly fat and improve your health by making a few changes to your diet and exercise routine. One of the best ways to get rid of belly fat is to eat more veggies and cut back on red meats. Then, do some high-intensity exercise like walking, running, swimming, or lifting weights to burn off the calories and boost your metabolism. HIIT workouts can also help you to lose belly fat. However, before you start a new diet or exercise regimen, it is best to consult a professional.
