How to Lose Stubborn Body Fat: 5 Science-Based Tips

How to Lose Stubborn Body Fat: 5 Science-Based Tips

There’s no better investment you can make in life than spending time taking care of yourself. Life is filled with constant rushes, which skips many healthy things such as exercise, careful meal planning, relaxing before bed, etc. If you take the time to think about how you can improve your overall well-being, it will be much easier to take steps in the right direction. For example, you might realize it’s time to melt away that stubborn body fat that’s been hanging around. Not only will you look and feel better on the outside, but you’ll do just fine…and good for your health!– stuff inside too.

Science proves that the steps below are integral to shedding body fat. After all, according to Harvard Health Publishing, excess body fat, especially in the abdominal region, is linked to major health risks, including stroke, high blood pressure, diabetes, heart attack, fatty liver disease, cancer and the Depression. While change isn’t always easy, these tweaks will prove to be some of the healthiest habits you’ll ever incorporate into your week.

If you’re ready and getting ready to go, we’re here with five science-based ways to lose stubborn body fat that should be on your radar. If you incorporate all of these habits into your daily routine, you’ll see a big difference pretty quickly. Keep reading to learn more about them, and for more, don’t miss The 5 Best Plank Exercises To Lose 5 Inches Of Belly Fat, The Trainer Reveals.

cooked spinach

The right mindset is paramount when it comes to meal planning. There are many lifestyle changes you can make that will totally help you not only lose stubborn body fat, but also keep it off. For example, a study conducted by the National Institutes of Health found that decreasing the amount of dietary fat can help you reduce stubborn body fat even more than cutting carbs! The study’s senior author and NIDDK principal investigator Kevin Hall, Ph.D., explained of the research, “Study participants lost even more body fat while on the low-fat diet. , as this resulted in a greater imbalance between fat consumed and fat burned.”

Get in the habit of knowing exactly what you’re buying so the foods you have on hand are healthy. For example, many things contain unnecessary sugar and can be high in fat and calories, such as French fries, fatty red meat, white bread, sodas, and high-sugar refined cereals. Consider opting for low-fat, low-calorie protein sources, such as cooked spinach and peas, lentils, beans, chicken, and turkey.

RELATED: Eat These High-Fiber Snacks Every Day to Lose Weight, Says Registered Dietitian

mediterranean diet greek salad

The king of all diets when it comes to reducing body fat seems to be the Mediterranean diet. After all, research published in the American Journal of Clinical Nutrition revealed that following this diet can help prevent weight gain and obesity. Even more scientific evidence confirms the benefits.

According Harvard Health Publishing, a review of trials found that people who ate foods from the Mediterranean diet for a year lost 9 to 22 pounds. So be sure to buy healthy plant-based products like vegetables, whole grains, nuts, fruits, legumes, olive oil, and seafood the next time you visit. ‘grocery.

mature woman sleeping peacefully

There is a direct correlation between unwanted body fat and lack of sleep. If you don’t get seven to eight hours of sleep each night, listen.

Research published in the journal Obesity found that people who slept a lot had less visceral fat than people who slept too little. Another study linked lack of sleep to increased feelings of hunger. So the less Z you get, the more likely you are to hit empty calories.

Make sure you have a nighttime deck routine that promotes good sleep. According to the Centers for Disease Control and Prevention (CDC), consistency is key. Try to maintain the same bedtime and wake up time each day. Additionally, avoid large meals right before you settle in and consider removing all blue-light devices from your sleep space.

exercise bike sprints to lose stubborn body fat

Alright, you knew this one was coming. There is no denying that regular and effective exercise is essential for fat burning. High-intensity intermittent exercise (HIIE) really is the best way to lose stubborn body fat during the time you spend working out, and the science backs it up.

According to a study published in the Obesity Diary, HIIE could be much more effective in reducing abdominal and subcutaneous fat compared to other types of exercises. Adding HIIE to your regular fitness routine can dramatically improve your anaerobic and aerobic fitness. Additionally, this form of physical activity significantly lowers your body’s insulin resistance.

If you’re wondering how to change up your workout routine, research has revealed some HIIE workout methods that aren’t difficult. Consider testing an eight-second cycle sprint, then cycling at low intensity for 12 seconds, performing this workout for 20 minutes. Or do your cycling sprint for 15 seconds, followed by 15 seconds of low-intensity cycling for 20 minutes total.

RELATED: Top Recommended Exercises To Lose 15 Pounds In A Month

group of middle aged fitness runners

If your friend is obese, your chances of becoming obese go up to 57%, according to the Harvard TH Chan School of Public Health. Your close circle of friends can have a huge influence on your attempts to lose weight and even make healthy choices, both good and bad, explained Walter Willett, Fredrick John Stare Professor of Epidemiology and Nutrition. and director of the Harvard School’s Department of Nutrition. of Public Health (HSPH).

Speaking of his book, influence, on WGBH’s Boston Public Radio, Willet pointed out that eating unhealthy foods and having sedentary habits can rub off on you and totally sabotage your dieting efforts. He explained in his book that many environmental factors, advertisements, friends and even family members can affect your weight.

We’re not saying cut ties with your friends. But Willet suggested, “Invite friends to join you for a walk or an evening of healthy cooking. Bring your friends along in a positive way. That’s the end goal.” You can be a positive influence!

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