Stubborn Fats! How To Get Rid Of Them?
1/8/2018
Written By: Ryan Chan |
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Wonder why after dieting and working out rigorously, there are still fats at certain areas of your body, like your lower belly, that doesn’t seem to be going away? In this article, you will know the reason why and 3 simple solutions to solve this problem.
First, let’s look at how you get those stubborn fats to begin with.
First, let’s look at how you get those stubborn fats to begin with.
Why these stubborn fats seem to like staying in certain region of my body so much?!
When we consume excess calories, it is either use for repair work, depending on your daily activities, or stored as fats for future use (which is why if you don’t use them, you’ll get fatter). However, the fats storage distribution, meaning where your body choose to store more or less fats, is mainly genetics.
Most of the time, by gender, we tend to store more fats at:
Men - Chest (man-boobs), Lower Belly and Thighs
Women - Triceps (back of the arm/butterfly wings), Lower Belly, Hip Region and Thighs
Most of the time, by gender, we tend to store more fats at:
Men - Chest (man-boobs), Lower Belly and Thighs
Women - Triceps (back of the arm/butterfly wings), Lower Belly, Hip Region and Thighs
How fats became “stubborn”?
As you all would have known by now, Spot Reduction is a myth. That means that if you exercise, your body would take energy/calories/resources from all around your body as the fuel source, not just at the area that you are working on (concept of Spot Reduction).
With this in mind, let’s take a look at a very simple math model approach as to how your fats became “stubborn”.
Example
If by genetics your body stores more fats in the belly region, your fats distribution ratio in your arms, chest, belly, legs will look something like this in model form.
With this in mind, let’s take a look at a very simple math model approach as to how your fats became “stubborn”.
Example
If by genetics your body stores more fats in the belly region, your fats distribution ratio in your arms, chest, belly, legs will look something like this in model form.
So now when you exercise, your body takes fuel from across your entire body, thus the change will look like this.
No matter how hard you try training or dieting, there will still be more excess fats around the belly region as compared to other body parts. And what’s more, fats store there the fastest as well.
Thus, this is how they became “stubborn” - first to grow, last to disappear.
Though this model may be inaccurate, it gives you a base idea as to why those stubborn fats doesn’t seem to go away. Applying this simple concept to real world, you often see people with really tone and lean arms but the moment they take off their shirt, their belly doesn’t seem to be as lean as you thought.
Thus, this is how they became “stubborn” - first to grow, last to disappear.
Though this model may be inaccurate, it gives you a base idea as to why those stubborn fats doesn’t seem to go away. Applying this simple concept to real world, you often see people with really tone and lean arms but the moment they take off their shirt, their belly doesn’t seem to be as lean as you thought.
So what can I do now? 3 Simple Solution...
1. Continue Exercising
With all that being said, the key is still to achieve calorie deficit, as then your body will be able to tab on excess fuel storage in your body to support your activities. To achieve calorie deficit, you either consume lesser calories than you use, or burn more calories than you consume, or both. In this case, exercising helps you to expend more calories than staying sedentary. So remember to focus on both strength and cardio training as strength training helps build muscles which can increase your metabolism rate through its repairing process and lean muscle bulk and cardio for its fat burning property and a quick calorie output. If you want to know which is more effective in weight loss between strength training and cardio, check out this article!
2. Diet
Back to achieving calorie deficit, dieting will aid you in consuming lesser calories than you use. However, it is important to note that dieting does not mean starving yourself. The key is to keep yourself feeling full longer which will lead to lesser calories intake. Here are some key points to follow during your dieting phase:
Check out here for more tips on simple diet changes to achieve a sustainable long-term weight loss!
- Stay hydrated. Researches have shown that when someone is craving for food, they are likely to be thirsty than hungry. So drink plenty of water to curb those cravings and decrease your appetite.
- Consume food with more fibre and protein. These 2 macronutrients play a huge part in keeping your hunger level in check as they will require more time for digestion, leading to fullness for a longer period of time. Some examples are lean meat and vegetables.
- Cut your sugar beverages. Yes, that includes your Coke, Ice Lemon Tea or even coffee with added sugar. You will be surprise how much refine sugar you take in a day and they are basically empty calories. Meaning, they do not provide your body with any benefit and yet they contain calories. For example, a can of Coke has 35g of sugar, that is approximately 140 calories. But after drinking it, do you feel less hungry? Chances are no, and you have successfully added 140 calories into your intake and getting rid of it probably take you 20 minutes on the treadmill or half an hour of workout.
Check out here for more tips on simple diet changes to achieve a sustainable long-term weight loss!
3. Stay Persistence
To fight those stubborn fats, you have to beat them with your stubbornness as well! Those fats did not build up in a day so don’t expect it to disappear as fast. Stay consistent, committed and discipline in your healthy practices of exercising and dieting. If done right, you will definitely triumph over them.
At this point of time, you might be wondering that according to my model that I’ve shown previously, no matter how much you do, if your other body parts are already low in fats, doesn’t that mean that I will be burning just as little for your stubborn fats.
Here is what happens when you have achieved lower body fats level.
At this point of time, you might be wondering that according to my model that I’ve shown previously, no matter how much you do, if your other body parts are already low in fats, doesn’t that mean that I will be burning just as little for your stubborn fats.
Here is what happens when you have achieved lower body fats level.
Your body will be able to more effectively draw those resources from your stubborn region as a form of compensation for the lack of resources from other parts. Which is why staying persistence is key as lowering your overall body fats will eventually lead to fats from the stubborn area being more effectively used.
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