Title : 8 Easy Tips To Effectively Get Rid Of Even The Most Stubborn Body Fat
link : 8 Easy Tips To Effectively Get Rid Of Even The Most Stubborn Body Fat
8 Easy Tips To Effectively Get Rid Of Even The Most Stubborn Body Fat
If you have trouble areas, where you cannot seem to lose body fat, you are not alone. It is simply easier to lose weight in certain areas than in others. Luckily, there are ways to get rid of even the most stubborn body fat.
Many people have experienced a hard time losing body fat around certain parts of their body. These areas commonly include the belly, under the arm, and the thighs. By targeting a specific part of the body and using some of these easy tips, you can start effectively blasting body fat.
Why Stubborn Fat is So Hard to Get Rid of
If you want to lose fat, you have to be able to burn more calories than you consume. This creates an imbalance of energy, requiring your body to use its own energy – and the easiest energy to access is your stored body fat.
This means that it should be easy to lose fat anywhere on your body, only it is not. Some parts of the body lose fat at a slower rate and other parts of the body. There are essentially 3 different factors that impact the loss of body fat:
- Catecholamines
- Insulin
- Blood flow
How Catecholamine Affects Fat Loss
Catecholamine receptors are how your body lets your fat cells know that they should be released as energy. Fat cells contain two different catecholamine receptors, referred to as alpha-2 and beta-2. When beta-2 receptors are used, your fat cells are released as energy, but when alpha-2 receptors get used, your cells stop releasing fat as energy.
These different receptors force your body to find sources of energy from other parts of the body. This results in the stubborn areas where you cannot seem to lose any weight. Various parts of the body tend to have more or less catecholamine receptors. Also, the type and amount of sugar in your food could damage your body and affect body fat loss.
How Insulin and Blood Flow Affects Fat Loss
Insulin also plays a part in how you lose weight and burn fat. When you have high insulin levels, it becomes more difficult to burn body fat. This is because some fat cells are more resistant to insulin than others. The more stubborn fat cannot resist insulin and stops releasing energy, as insulin levels increase.
Blood flow will also affect fat loss. The parts of your body that have better blood flow are able to lose body fat much easier than parts of the body that have limited blood flow.
To sum it up, the stubborn problem areas arise from how the body releases fat cells into energy, your insulin levels, and the blood flow to the trouble area.
Solutions for Getting Rid of Stubborn Fat
While your body may be the cause of why you cannot shed weight around certain parts of your body, there are ways to target your problem areas. Use the following solutions to start blasting stubborn body fat.
- Do not weigh yourself regularly
- Weigh your food
- Limit your daily caloric intake
- Perform a light cardio workout
- Perform a high intensity cardio workout
Do Not Weigh Yourself Regularly
The first tip to help you lose body fat is to not weigh yourself on a regular basis. You may not always get the results that you want quickly. Also, as you begin to lose weight, your body will lose fat at a slower pace. When people do not see results, they often stray from their diet or begin making unhealthy choices.
That is why it is recommended that you avoid weighing yourself frequently. Try to weigh yourself every two weeks, on the same day of the week. When you first start a diet, you are likely to lose the most weight during the first two weeks. After that, your weight loss can drop to half a pound or less each week.
Weigh Your Food
Losing body fat requires you to focus on your diet. For many people, it can be hard to estimate an accurate serving size of most foods. This could cause you to eat more or less of the food you need or the foods that you should avoid for better health.
Start weighing your roof, especially items that are difficult to determine the size of, such as meats. A small kitchen scale is affordable and allows you to easily weigh your serving sizes in seconds.
Limit Your Daily Caloric Intake
At some point, you might want to start limiting your daily caloric intake. You should not have to do this immediately, but as you notice the rate of your weight loss decrease, start cutting calories. If you have been weighing your food and sticking to your diet, and have not lost weight, then cut your caloric intake by 100 to 200 calories per day.
Perform a Light Cardio Workout
Moderate exercise is always a recommendation, if you want to lose body fat. Include some light cardio exercises in your daily activities. Try going for a walk or a hike, cycling, kayaking, or other light activities. A half hour of light cardio each day should help you start to see results.
Perform a High Intensity Cardio Workout
Light cardio is a good way to get your metabolism going, but it may not be enough for everyone to lose weight in their trouble areas. You might also want to add a high intensity cardio workout to your routine. Do not completely replace your low intensity workouts with high intensity ones, but try to add a couple of intense workouts each week.
Example of High Intensity Cycling
As an example of a high intensity cardio workout, look at this cycling routine. Warm up for about 5 minutes, with the bike set at half the maximum resistance level.
After the warm up, pedal as fast as possible for a total of 10 seconds. Next, increase the resistance of the bike to the maximum setting and pedal fast for 20 seconds. Lower the resistance level and pedal at a relaxing speed for 90 seconds. Then, go back to the first 10 second speed burst and repeat the process until you have reached 15 minutes.
Track Your Progress
Even though you should not weigh yourself regularly, you should still track your progress. Write down your weight, every two weeks, and keep track of your daily meals. Also include any workouts that you performed and any other notes that you think may relate to your weight loss or weight gain.
By tracking your progress, you can see for yourself the long term results. This will motivate you to continue on your journey and ensure you do not let stubborn fat get on your nerves ever again.
Image Sources:
http://thescienceofeating.com/wp-content/uploads/2012/06/Book-Cellulite-Fat-Cells-Diagram.jpg
http://farm8.staticflickr.com/7451/10984282403_edd6ab0dde.jpg
https://www.trainonline.com/images/exercises/female_dumbbell-lunges_2.jpg
References:
https://evidencemag.com/stubborn-body-fat
Thanks for Reading 8 Easy Tips To Effectively Get Rid Of Even The Most Stubborn Body Fat
You are now reading the article 8 Easy Tips To Effectively Get Rid Of Even The Most Stubborn Body Fat Url Address https://healthnbeautyarticles.blogspot.com/2015/08/8-easy-tips-to-effectively-get-rid-of.html
0 Response to "8 Easy Tips To Effectively Get Rid Of Even The Most Stubborn Body Fat"
Post a Comment