Stubborn belly fat can make you feel less than comfortable in your skin. If you hope to melt it away, understanding how it forms is an excellent starting point to making a change.
The fat contents in food are either visceral fat or subcutaneous fat. Visceral fat is stored in the abdominal cavity, meaning it’s around several essential internal organs, such as the liver, pancreas, and intestines. This type of fat responds well to exercise and a healthy diet.
Subcutaneous fat doesn’t respond as well to diet and exercise, but you can get rid of it. This type of fat is simply the excess fat lying directly underneath the skin, mainly in the stomach and abdominal areas.
In this article, we focus on how to melt away this stubborn type of body fat. As with any exercise and nutritional regimen, we must remain dedicated and focused on sticking with the process.
How to Eliminate Stubborn Belly Fat
1. Aerobic and Interval Training
As subcutaneous fat is much harder to shred than visceral, we must allocate more time to aerobic training – or cardiovascular exercise (cardio). Harvard Medical School recommends at least 30-minutes of moderate-intensity cardio exercise. Intermittent exercise sessions (two or three days per week, for example) will not yield many measurable decreases in subcutaneous fat levels.
The American College of Sports Medicine states it may take between 60 to 90 minutes of aerobic training, up to five times per week, for some individuals to lose weight. The good news is that you don’t have to do the entire duration all at once. You can eliminate subcutaneous body fat in multiple workout sessions throughout the day.
An alternative to moderate-intensity cardio is interval training – a more intense form of cardio. Interval training is just alternating the high-low intensity of each movement during the workout. The main benefit of interval training is that you can expedite the fat-burning process – an excellent solution for those dealing with a tight schedule.
2. Weight Training
Though cardio and interval training are thought to be the best method of eliminating subcutaneous fat, experts state that we shouldn’t be dismissive of weight training – and its myriad benefits. The main advantage of weight training is that it boosts metabolic rate and burns calories, even while at rest.
Some experts cite weight training as superior to aerobic activities when you want to burn subcutaneous fat. Interval training using weights is a better method for burning subcutaneous fat than interval training or high-intensity interval training (HIIT) alone.
Regardless, weight circuit training will target all the main muscle areas of the upper and lower body. You will efficiently reduce the fat composition within these areas. The result will be that your body shreds fat and, eventually, appears more toned.
3. Strike the right nutritional balance
You can’t melt felt with exercise alone, and you must implement a healthy diet, too. Most scientific studies comparing the rate of subcutaneous fat loss and diet conclude that nutrition trumps exercise in almost every way.
A rigorous exercise regimen cannot overcome the bad foods we eat. For subcutaneous fat to shred, we must strike a balance between the two. You can’t undo bad dietary habits with a demanding exercise routine.
This idea is perhaps best illustrated by an important observation that you can lose weight by diet alone. However, you cannot lose weight with bad dietary habits with an exercise routine, no matter how challenging this routine may be.
The simple solution is to research and read up on ways to implement a healthy diet with an acceptable exercise regimen.
15 Foods to Help Shrink Belly Fat
Eat these foods to help melt away that stubborn fat.
2. Red Bell Peppers
Bell peppers contain high amounts of Vitamin C, an essential nutrient for fighting fat. Three cups of red bell peppers will give you three times the necessary amount of the vitamin, making it an ideal addition to your diet.
If you often experience stress, your body can produce more cortisol, a hormone that triggers fat storage. Vitamin C can alleviate the effect, helping you keep the fat at bay.
Avocados contain healthy monounsaturated fats, preventing blood sugar spikes. Blood sugar spikes trigger your body to store fat, so stopping the spikes is essential. Avocados also help your body absorb carotenoids, helping fight cancer cells.
Chickpeas contain fiber, protein, and immune-boosting antioxidants. This healthy food can be a wholesome snack, or you can use chickpea flour to bake some sweet treats. It’s a versatile ingredient, so learning to implement it into your diet can be life-changing.
Yogurt helps prevent bugs that cause bloating because it encourages the growth of good gut bacteria. This food offers carbs and protein, stabilizing insulin and preventing the storage of calories as fat. Yogurt is a good option because you can implement it into any part of your diet, including meals and snacks.
6. Nuts and Seeds
Nuts keep you feeling full for longer and are effective in reducing fat. They contain Omega-3 fatty acids, tightening the belly and reducing inflammation. Rich in monounsaturated fats and phytonutrients, they help you melt the most stubborn belly fat.
Nuts also have high protein content, allowing you to burn excess fat. Additionally, they contain phytic acid, folic acid, and phytosterols that prevent fat storage.
Seeds are also effective for melting fat, as they provide zinc and fiber. They also boost your immune system, giving you more energy and improving overall well-being.
7. Dark Chocolate
Dark chocolate contains cocoa butter, a monounsaturated fat. It is heart-healthy and contains stearic acid, a fat that doesn’t elevate fat levels in the blood as much as other fats. Dark chocolate also contains fiber, an essential nutrient for weight loss.
Tuna is full of healthy fats and Omega-3 fatty acids. It also contains protein, making you feel full and preventing cravings throughout the day. You’ll find that you don’t eat as many mindless snacks after eating tuna, immensely helping your weight loss efforts.
Tuna not only burns fat, but it also helps with muscle building. It is a versatile option for losing weight without going hungry.
9. Whole Grains
Whole grains are fiber-rich and keep you feeling full for longer times. You can choose from oatmeal, brown rice, and so much more. It keeps your insulin levels low, preventing fat storage. Consuming whole grains instead of refined can make a huge difference in your weight and fat loss efforts.
Whole grains lead to weight loss and decrease LDL or bad cholesterol. It also improves your body composition even when a person’s weight stays the same.
Most fruit can help melt stubborn body fat, making it an essential addition to your diet. Blueberries are full of fiber and antioxidants, and they contain less sugar than most other fruit. They are satisfying but sweet, making them a perfect snack or dessert.
Citrus fruit is also beneficial, as they combat bloating and fight antioxidants and inflammation. Plums also help, as they contain Flavonoids which help fight fat. Additionally, plums contain pectin, a fiber that reduces fat and blocks fat absorption.
Red grapes are another beneficial fruit because they have high levels of phytonutrients and flavonoids. These phytonutrients burn fat, and the phytonutrients prevent fat storage. Grapes also have a low glycemic fruit, improving insulin sensitivity and regulating blood sugar levels.
Apples also reduce fat and promote weight loss. They contain ursolic acid, triggering your body to burn more calories and generate heat. Apples also contain pectin, helping remove excess fat from the body.
11. Matcha Tea
Matcha tea contains epigallocatechin gallate (EGCG), catechin that burns fat. It has more fat-melting properties than green tea, making it a superior drink for your diet.
12. Olive Oil
Olive oil contains monounsaturated fats, satisfying cravings and regulating your cholesterol levels. While it doesn’t sound like you can do much with olive oil, there are plenty of options.
You can use olive oil with lemon as one of the most purifying remedies. It eliminates toxins from your body, allowing you to eliminate fat.
You can also use olive oil with ginger because ginger is a natural fat burner. It has a thermogenic effect and is easy to add to your diet. Incorporate it in your salad, and it’ll be easier than you ever imagined.
Another option is to consume olive oil with cucumber. Cucumbers have lots of water, making them low in calories while still containing high levels of fiber. The fiber eliminates toxins, and the olive oil works its magic simultaneously.
13. Kale and Spinach
Kale is a leafy green that is fat-free and low in calories. It also contains Vitamins A, K, C, B6, Calcium, Potassium, and magnesium. These nutrients and vitamins make it great for melting stubborn belly fat.