Do you have stubborn fat on your body that you just can’t seem to get rid of? Have you tried all sorts of things to get rid of it, to no avail?
If you’re trying to lose fat, you’re not alone. In fact, about 45 million Americans go on a diet each year. Unfortunately, a lot of these diets end up failing, and some people even end up gaining more weight.
Luckily, there are some things you can do to say goodbye to excess fat for good.
Check out this guide to discover the top tips for getting rid of stubborn fat.
- Pump Some Iron
When most people embark on a fat loss journey, they stick to cardio-based workouts. While cardio workouts can certainly help you lose weight, you also need to be incorporating weight lifting workouts.
In fact, a recent study conducted by Wake Forest University found that weight training with a low-calorie deficit beats out cardio for adults trying to lose fat and preserve muscle. This study was conducted over an 18-month period and looked at 249 obese or overweight adults in their 60s.
At the end of the 18-month study, researchers found that the adults who lifted weights and stuck to a low-calorie deficit diet experienced significant moe weight loss than the group that exercised by walking.
- Focus on Eating High-Protein Foods
Protein helps you stay full, and it helps your body build lean muscle. Because muscle burns more calories than fat, your metabolism increases when you have higher muscle composition.
With more muscle, your body can burn calories more efficiently and therefore, burn more fat. Most meats and seafood are high in protein. If you’re vegetarian or vegan, you can get your protein from eggs, tempeh, tofu, beans, or legumes.
- Boost Your Soluble Fiber Intake
In addition to adding more protein to your diet, you should also aim to consume more soluble fiber. This type of fiber absorbs water and forms into a gel that works to slow food down as it passes through your digestive system.
Studies show that soluble fiber helps you feel full and therefore, promotes weight loss. Soluble fiber may also help your body decrease the number of calories it absorbs through food.
Foods that are rich in soluble fiber include avocados, flax seeds, Brussel sprouts, legumes, and blackberries.
- Reduce Stress Levels
Believe it or not, stress may actually be the reason you’re having trouble getting rid of stubborn fat. This is because when you’re stressed out, your body releases a hormone called cortisol.
Research shows that high levels of cortisol in the body increases your appetite and drives abdominal fat storage. So, try to find ways to incorporate stress-reducing activities in your life like journaling, hiking, or yoga.
- Consider Liposuction
If you have a significant amount of fat to lose, you may want to consider liposuction.
Liposuction is a fat removal procedure that is considered a form of plastic surgery. Many people turn to liposuction when they’re struggling to lose weight through diet and exercise. If you live in Maryland, you can check out this guide to learn about liposuction in Baltimore.
Are You Ready to Say Goodbye to Stubborn Fat?
Now that you’ve read this article, it’s time to put these tips into action so you can say goodbye to stubborn fat once and for all. Before you know it, your stubborn fat will be a thing of the past.
Be sure to check back in with our blog for more weight loss tips and tricks.