Did you know that if your waist measures more than 40 inches as a man or 35 inches as a woman you’re automatically at a higher risk of certain health issues such as diabetes, high cholesterol, and heart disease?
While it’s not a certain predictor of health issues, a stubborn belly can ultimately increase your risk of certain issues. But, there’s good news! There are certain ways you can get rid of that stubborn fat in your midsection.
In this helpful guide, we’ll talk about some of the best ways to get rid of stubborn belly fat once and for all. So read on for tips and tricks that will help you achieve the body you’ve always wanted.
Understand Why You Have Belly Fat
It goes without saying that genetics do play a role in how much belly fat you have. Some people can simply eat whatever they want and stay thin while others eat a plate of pasta and seem to instantly gain an inch around their midsection.
However, many other factors can contribute to stomach fat outside of just how fast your metabolism naturally works.
Some of these factors include a poor diet, lack of exercise, and stress. When it comes to diet, eating foods high in saturated fats, trans fats, and refined carbs can lead to weight gain and eventually belly fat.
Additionally, a sedentary lifestyle is another common cause of stomach fat. When we don’t move our bodies, the calories we consume are more likely to be stored as fat.
Stress can also trigger the release of hormones that lead to weight gain, including abdominal fat. Reducing stress through relaxation techniques like yoga or meditation can help to prevent belly fat.
Regardless of the reason why you have additional fat around your midsection, understanding why is the first step towards being able to get rid of that stubborn belly fat.
Why Is Belly Fat Hard to Lose?
However, simply understanding why you have excess belly fat doesn’t mean it’s going to instantly be easy to lose it. If only it were that easy!
Many people struggle with losing belly fat and wonder why it is so difficult. There are a variety of reasons why this type of fat is hard to lose.
First, belly fat is often visceral fat, which surrounds your organs. This type of fat is more difficult to lose than subcutaneous fat, which is the type of fat that you can see and pinch.
Second, hormones play a role in belly fat. Both men and women have hormones that can affect the amount of fat that is stored in the belly area.
Outside of gender, however, genetics can also play a role in how difficult it is to lose belly fat. If your parents or grandparents carried extra weight in their midsections, you may be more likely to struggle with losing belly fat as well.
Finally, stress can lead to an increase in cortisol, which can cause weight gain, particularly in the abdominal area. In today’s fast-paced world filled with negative news and disaster after disaster, it’s harder to manage stress than ever before.
While there are many factors that contribute to why belly fat is hard to lose, understanding these reasons can help you develop a plan to lose the weight and keep it off for good.
How to Get Rid of Stubborn Belly Fat
Have you decided that you’re ready to get rid of your stubborn belly fat once and for all? Learning how to lose belly fat starts by arming yourself with knowledge and then implementing what you’ve learned on a consistent, long-term basis.
Here’s what to know about how to get rid of belly fat.
Cut Out Alcohol & Sugar
If you’re trying to lose belly fat, cutting out alcohol and sugar is a good place to start.
Alcohol and sugar are empty calories that can contribute to weight gain, and they can also promote inflammation in the body. Inflammation can lead to the build-up of visceral fat, which is the dangerous type of fat that surrounds your organs.
So, if you’re trying to lose belly fat, it’s important to cut back on alcohol and sugar. You’ll be doing your waistline a favor in the long run.
Drink Plenty of Water
Most people know that they should drink eight glasses of water a day, but many don’t realize that this isn’t just a good way to stay hydrated and have healthy, glowing skin. It’s also essential for weight loss.
When you’re trying to lose belly fat, drinking plenty of water is important for a few reasons.
First, it helps to fill you up so you’re less likely to overeat. Second, it flushes toxins out of your system, making it easier for your body to burn fat. Finally, it boosts your metabolism, helping you to burn more calories.
So if you’re serious about losing belly fat, make sure you’re drinking plenty of water every day. Aim for eight glasses a day and you’ll be on your way to a flatter stomach in no time.
Get Enough Sleep
It’s no secret that getting enough sleep is important for overall health, but did you know that it’s also essential for losing belly fat?
When you don’t get enough sleep, your body produces more of the stress hormone cortisol. This hormone can lead to increased appetite and cravings for high-calorie foods.
Not only that, but cortisol also promotes the storage of abdominal fat. So if you’re trying to lose weight, make sure you’re getting at least 7-8 hours of sleep each night. You’ll not only feel better overall, but you’ll also ensure you’re reducing the chances that your waistline will increase.
Try Intermittent Fasting
Intermittent fasting is an eating pattern that alternates between periods of fasting and eating. When done correctly, it can help you lose weight and improve your overall health.
Research seems to suggest that this is because it helps you burn more calories and fat while also reducing your hunger levels.
What’s a good way to get started with intermittent fasting?
Following this type of dieting method doesn’t specify which foods you should eat but rather when you should eat them. In this respect, it’s more of an eating pattern than a diet.
Though there are many different intermittent fasting regimens, they all share one common principle: you eat all your meals for the day within a certain time frame. This leaves a larger window of time in which you’re not eating, or fasting.
For example, you might decide to eat all your meals between 8 am and 4 pm. This would mean that you would fast for 16 hours every day. The most popular form of intermittent fasting is the 16/8 method, where you fast for 16 hours per day and eat only during an 8-hour window.
Other regimens include the 5:2 diet, where you eat normally 5 days per week and restrict your calories to 500-600 on 2 days (non-consecutive) per week, or alternate-day fasting, where you eat only every other day.
Ultimately, if you’re interested in trying intermittent fasting, talk to your doctor to make sure it’s safe for you. Then, try incorporating it into your daily routine to see how it works for you.
Eat More Protein
It is a common misconception that eating more protein will make you gain weight. In fact, protein is essential for weight loss and can help you lose belly fat specifically. Why?
Protein helps to build muscle, which in turn burns more calories at rest. Additionally, protein helps to keep you feeling full after eating, meaning that you are less likely to snack between meals.
For the best results, aim to include protein with every meal and snack throughout the day. Good sources of protein include lean meats, poultry, fish, beans, lentils, tofu, and eggs.
Not currently taking a probiotic? Maybe you should be!
Probiotics are live microorganisms that are similar to the good bacteria that live in your gut. Research suggests that taking probiotics can help you lose weight and belly fat.
How does that work? Aren’t they just helpful for gut health? Yes, but probiotics may also prevent the accumulation of fat in your intestine, improving how well your body breaks down and absorbs food.
In addition, probiotics can help reduce inflammation in your gut, which is linked to obesity and insulin resistance. While more research is needed, taking probiotics may be a helpful strategy for losing weight and reducing belly fat.
Consider Holistic Solutions
If you’re looking to really get the most out of your efforts to get rid of stubborn belly fat then we suggest combining traditional medical care with holistic medicine.
Holistic medicine is a form of healing that considers the whole person (body, mind, spirit, and emotions) in the quest for optimal health and wellness.
The holistic medicine approach often involves integrative therapies such as acupuncture, massage therapy, chiropractic solutions, and even natural body sculpting.
These therapies are combined with conventional Western medical treatments in order to provide the most comprehensive care possible.
When aiming to lose belly fat, there are a couple of other holistic options you have outside of the tips mentioned above.
Didn’t know that a visit to a chiropractor could help you lose weight? Great chiropractic solutions can actually help with just about any issue or ailment!
Chiropractic solutions can help you lose weight by improving your overall health. When your body is in alignment, all of your systems can function more efficiently.
This includes your digestive system, which can help you to better absorb nutrients and reduce the number of calories you consume each day.
In addition, chiropractic solutions can help you release tension in your muscles, which can lead to better circulation and increased blood flow.
This improved circulation can then help to increase the amount of oxygen and nutrients that are reaching your cells, which can encourage your body to burn stored fat for energy.
All in all, if you’re looking for a natural way to lose weight, consider visiting a chiropractor for help as you work on implementing the lifestyle changes mentioned above.
Non-Invasive Body Sculpting
Non-invasive body sculpting is a type of cosmetic procedure that helps to improve the appearance of the body without surgery.
As the name mentions, the procedure is, well, non-invasive. It can be used to treat areas such as the thighs, stomach, arms, and chin. It is generally considered safe and effective, with minimal side effects.
The most common type of non-invasive body sculpting is known as cryolipolysis, which uses cold temperatures to break down fat cells. Other popular treatments include radiofrequency (RF) and ultrasound technologies.
These procedures work by heating up the tissue below the skin’s surface, causing the collagen fibers to contract and resulting in a tightening of the skin. However, our favorite treatment for targeting belly fat is EmSculpt NEO therapy.
EmSculpt NEO combines high-intensity focused electromagnetic (HIFEM) energy with radiofrequency (RF) energy. This unique combination of energies allows EmSculpt NEO to provide both muscle-building and fat-burning results in a single treatment session.
EmSculpt NEO is cleared for use on the face, making it the first and only device that can help you achieve a more sculpted and youthful appearance without surgery or injectables.
Whether you’re looking to improve your musculature or reduce stubborn fat, EmSculpt NEO can help you achieve your goals.
Schedule a Consultation With a Specialist
It can be frustrating when you struggle to get rid of stubborn belly fat. However, there are a variety of solutions out there for all different types of bodies and metabolisms.
The best way to develop a successful treatment plan is to meet with a specialist who will be able to assess your specific needs. Here at Rejuvenate Health, we help you recover, revive, and renew.