How Do I Get Rid of Stubborn Belly Fat?

How Do I Get Rid of Stubborn Belly Fat?

Aug 7, 2024 mindpump

Is your stomach fat more stubborn than a turmeric stain on a white tank top? Is it more stubborn than me insisting on writing that hyper-specific metaphor instead of something more relatable?

If your belly blocks you from seeing if your shoes are actually untied or if you’re about to get hit with a “Made ya look!” – it’s time to make a change. The first thing you should know is that there isn’t any exercise or diet that will get you there overnight. This blog will teach you ten fundamental principles of weight loss. Stick with them long enough, and soon you’ll have a midsection that’ll make even the mannequins at Nordstrom jealous.

1. Calorie Deficit

The most effective way to lose fat, including belly fat, is to consume fewer calories than your body needs. This forces your body to use stored fat for energy, leading to fat loss over time. There is no way around this!

2. High Protein

Eating a high-protein diet helps in multiple ways. Protein boosts your metabolism, keeps you feeling full longer, and helps preserve muscle mass during weight loss. Include lean protein sources like chicken, fish, eggs, and plant-based proteins in your meals.

3. Patience

Fat loss takes time, and belly fat can be particularly stubborn. Stay consistent with your diet and exercise regimen, and give your body the time it needs to respond. Stop weighing yourself nine times a day and expecting the number to go down. Good things take time. Just look how long it took us to get a second Top Gun.

4. Don’t Abuse Cardio

While cardio can help burn calories, excessive cardio can lead to muscle loss and fatigue. Incorporate a balanced approach with both cardio and strength training to maximize fat loss and maintain muscle.

5. Sleep

Quality sleep is crucial for fat loss. Poor sleep can disrupt hormones that regulate hunger and metabolism, making it harder to lose weight. Aim for 7-9 hours of sleep per night to support your fat loss efforts.

6. Build Muscle

Strength training helps build muscle, which in turn boosts your metabolism. The more muscle you have, the more calories your body burns at rest. Include compound movements like squats, deadlifts, and bench presses in your routine. This is where most people get it wrong. They do too much cardio, neglecting the role muscle plays in the fat loss equation.

7. Accept That Everyone Carries Fat in Different Places

Genetics play a significant role in where your body stores fat. Some people naturally carry more fat around their midsection. Understanding this will make your journey a lot more peaceful. When you focus on what you can control and ignore the rest, we perform better and do so with less stress.

8. Understand That Spot Fat Reduction Isn’t a Thing

You can’t target fat loss in specific areas through exercises like crunches. Fat loss happens uniformly across the body. Focus on overall fat loss through a combination of diet and exercise.

9. Increase NEAT (Non-Exercise Activity Thermogenesis)

NEAT refers to the calories burned during daily activities outside of formal exercise, like walking, cleaning, or even fidgeting. Increasing your NEAT can significantly boost your overall calorie expenditure. Try to incorporate more movement into your day by taking the stairs, walking during phone calls, or parking in the furthest parking spot from Trader Joe’s (personally, my favorite hack).

10. Manage Stress

High stress levels can lead to weight gain due to the release of the hormone cortisol. Practice stress-reducing techniques such as meditation, yoga, deep breathing exercises, or hobbies that you enjoy. Managing stress effectively can help keep your body in a better state for fat loss.

I know none of that was groundbreaking science. There were no glamorous tricks or fancy supplements. That’s the nature of fat loss. It’s not what the magazines make it out to be. Instead, it’s a natural process that occurs under predictable conditions. In that way it’s easy. But the simplicity is also what makes it so difficult for some people. Following the basics can be tediously unglamorous. But if you want to change your body for the better, it’s what needs to be done. Follow these 10 principles and losing weight won’t just be possible, but it will be unavoidable.