You’ve finally reached your goal body weight and are able to wear that old college gown you’ve always admired. However, something isn’t quite right. You can’t help but notice there’s a bit extra around your belly to hang onto. It almost seems like no matter what you do or how restrictive your diet becomes, the fat refuses to disappear. You aren’t the only one who feels this way. Many people struggle with these persistent fat deposits. They are, unfortunately, always at the last place you want them. Continue reading to understand the required protocols to follow in order to eliminate lose stubborn body fat once and for all.
High-Intensity Exercise
Exercise, of course, plays a big part in to, lose stubborn body fat, but not just any exercise. Is anaerobic threshold training that we’re talking about here. Yamaguchi et al. observed a strong negative association between fat tissue and serum growth hormone (GH) levels in the anaerobic threshold group in a 2011 research. That is to say, GH is a powerful fat-burning catalyst. Given that extended, endurance-type training does not significantly raise GH levels, and in some circumstances may actually reduce it, the reasoning for performing hours of low-intensity cardio to lose body fat appears to lack many foundations.
Furthermore that “High-intensity Exercise Training (HIET),” is defined as an exercise conducted at or beyond lactate threshold, increased basal metabolic rate, and reduced weight circumference in obese people. The metabolic rate decreased by low-intensity exercise or no exercise. High-intensity training and resistance training significantly has good benefits on fat reduction and comparatively, show more effective result than low-intensity training.
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Dietary Modifications
It should come as no surprise that if you want to know, how to lose body fat, annoying love handles, you’ll have to cut back on your calorie consumption. Studies show that reducing calorie intake to a level that is moderately below total energy expenditure has considerable health advantages, both in terms of appearance (e.g. waist circumference reduction) and physiologically. Starting modest and decreasing your overall calorie consumption by 10-20% is a good place to start for people seeking to lose stubborn fat deposits. It’s important to remember that carbohydrate restriction isn’t the same as calorie restriction; many low-carb dieters don’t realize it, but they lose weight quickly mostly because they’re simultaneously reducing calories (from the carb decrease) and losing muscle glycogen and water weight. So, while reducing carbohydrates might assist, it isn’t a cure-all for stubborn body fat. Hopefully, you are also aware of the importance of proteins and fats in the human diet. Again, the emphasis should be on overall calorie reduction rather than micronutrient intake/ratio management. When you entirely eliminate particular meals and/or severely limit a certain macronutrient, as systematic as some individuals prefer to be, it just adds to the stress of calorie restriction. It is quite possible to lose weight while following a well-balanced diet rich in carbs, lipids, and protein.
Lifestyle Modifications:
The recommendations in this section fall into the “other” category, and they’ll undoubtedly seem obvious, but there’s a reason for that: they work!
ALCOHOL You’re probably aware that reducing your alcohol consumption is a crucial lifestyle change to make if you want to lose weight.
If you must include alcohol in your lifestyle or diet, strive to limit your use. A few beers per week or so won’t hurt, but a six-pack will. • TOBACCO You’d be amazed at how many gym-goers are smokers (which seems a little contradictory). According to studies, cigarette smokers who quit smoking lose (and stay off) more weight than those who continue to puff away. In general, cigarette smokers compromise their health a lot on smoking if they want to reduce their fat on the body it is best for them to quit this habit first or at least minimize it.
Good Rest
Sleep is an intriguing aspect of the weight-loss equation since it appears that even short-term sleep deprivation can have a substantial impact on insulin sensitivity and food intake. Individuals who continuously lack minimal amounts of sleep are at increased risk for obesity and type-II diabetes, according to the findings, which appear to arise from a psychological urge to consume more during the day and concurrent insulin sensitivity deterioration. On the flipside, over-sleeping is not a good thing either, so try and find your “sweet spot” for the duration (likely between 6-8 hours per night) and stay consistent (i.e. avoid erratic sleep patterns).
Inactivity Neat
(Non-Exercise Activity Thermogenesis): NEAT refers to the activities you undertake throughout the day that are not considered rigorous physical exercise. So, basically, NEAT involves stuff like walking up the stairs to work and to lunch in the cafeteria, cleaning your teeth, cooking, and so on. If you live a sedentary lifestyle, it is absolutely worth your while to get up and exercise for a few minutes every 45 minutes to an hour or so. People who sit at a desk for 8 hours a day may benefit from switching to a standing desk, not just for better posture, but also because it appears to activate fat-burning enzymes, particularly lipoprotein lipase (LPL).
Conclusion
These suggestions may appear generic, but if you follow them consistently, you’ll be amazed at how successful they are. After all, getting down to low body-fat percentages requires consistency. There is no shortcut in the form of a “wonder drug” or a “secret diet.” Hopefully, this post has enlightened people wanting to shed those last few pounds to lose stubborn body fat while being healthy.