Fat loss is progressive and committing to the long term is important if you wish to achieve the most optimal results. While there is no simple answer to how to get rid of stubborn body fat, there are certain lifestyle factors that may help increase your metabolism and give your body the boost it needs to accelerate fat burning.
Eat in a calorie deficit
Eating in excess of your caloric energy requirements is what causes stubborn fat accumulation. Therefore, to get rid of body fat, you must eat in a calorie deficit. Most people give up on their diet before reaching their fat loss goal because of a perceived lack of progress. Keep in mind that a healthy, realistic rate of fat loss is 1-2 lbs per week.
To begin with, you will need to find out what your maintenance calories are. This is how many calories your body burns on a daily basis. Online calorie calculators such as Body Weight Planner from the National Institute of Health can help estimate your maintenance calories based on your weight, sex, age, height, and physical activity level.
To work out how many calories you need to eat in order to be in a caloric deficit, subtract 300-500 from your maintenance calories. A simple rule of thumb to follow is to be in a deficit of about 500 calories per day. This is considered a sufficient amount for fat loss without adverse effects on hunger and energy levels. Use a reputable resource to count your calories and carefully check product packaging before entering it into your food diary. Doing so, you will be able to determine your caloric intake at each meal and snack while staining within your deficit calorie target.
Incorporate aerobic and resistance training
A combination of aerobic and resistance training is essential for healthy and sustainable fat loss. Aerobic exercise is one of the best forms of exercise for fat loss as your body uses fat for fuel, significantly increasing your calorie expenditure. HIIT (high intensity interval training) in particular, is a great option if you want to burn a lot of calories in a short period of time. Studies have also shown that HIIT can increase your metabolic rate for hours after exercise.
Strength training helps build muscle, and the more lean muscle mass you have, the more calories your body will burn. Previous studies have shown that resistance training over a 10 week period could help increase calories burned at rest by 7% and reduce fat weight by 4 pounds.
Take a thermogenic fat burner
Numerous studies have shown that a fat burner which contains caffeine and green tea extract enhances fat metabolism properties. EHPlabs offer a variety of fat burners, including OxyShred which has been formulated to stimulate your body’s fat receptor cells and boosts metabolism to promote an increased level of fat burning.
OxyShred contains a carefully curated blend of nutrients that promote the breakdown of stubborn fat cells to be used as energy. For maximum results, take OxyShred every day, even on non-training days.
Meet your daily protein requirements
Protein is considered of great benefit when it comes to fat loss as it provides a higher satiety rate and is an essential nutrient for the maintenance and growth of muscle. It also has a higher thermic effect than other macronutrients. This means digesting protein burns more calories than digesting carbs or fats. A general rule of thumb is to consume between 1.6-2.2g of protein per kg of lean body mass. Food sources include; lean meat, fish, dairy products, tofu, eggs, protein powders, beans, and legumes.
Get enough sleep
Whilst sleep itself doesn’t accelerate fat burning, not getting enough makes metabolizing carbohydrates and fats more difficult, resulting in a harder time losing fat. Research shows that regularly getting less than 7 hours of sleep each night impacts leptin and insulin hormonal regulation and has been associated with elevated body mass index (BMI).
Did you know that your metabolic rate increases by up to 30% every time you drink 500mL of water? Being even mildly dehydrated can reduce your energy expenditure. Therefore, it’s important to aim for at least 2L of water per day. Not only does water help maintain overall health & organ function, it also helps to flush out toxins from the body, is needed to convert stored fat into energy and naturally helps suppress appetite.
Limit alcohol and processed foods
Consuming too much sugar drives the majority of weight gain to the abdomen. This is a result of carbohydrate metabolism and the role of the hormone insulin. Excess sugar which the body cannot immediately use is stored as glycogen which is the body’s stored form of glucose in the liver. The glycogen reserve is not readily emptied and the body holds onto glycogen for use in times of deprivation, with the majority of the excess sugar stored as fat.
Alcohol should also be limited as it supplies almost twice as many calories per gram as protein and carbohydrates. The calories in alcohol lack beneficial nutrients for a healthy metabolism, hasten fat storage and make it more difficult to get rid of fat.
Will stubborn fat eventually go?
With time, consistency and persistence, it’s definitely possible to get rid of stubborn body fat around certain areas. Providing your body with the right nutrients, regular training, adequate water intake, and sleep in conjunction with EHPlabs fat burner OxyShred will help you achieve the results you are looking for!
Why won't my body fat go down?
You may be underestimating how much you’re eating and not exercising enough. It’s also important to keep in mind that women have roughly 10-15% more body fat than men. This is completely normal as women’s bodies are designed to carry children and the extra fat in certain areas that feels like it won’t go away, is crucial for childbearing.
Why do I have stubborn body fat?
The main reason for this would be eating in excess of your Estimated Energy Requirement (EER). Processed foods in particular may hinder your ability to lose belly fat. That being said, genetics, not exercising enough, stress and undergoing hormonal changes such as menopause are also contributing factors when it comes to getting rid of stubborn body fat.
Why is stomach fat so stubborn?
Fat around the abdomen is hard to get rid of because it has more fat cells that don't respond easily to lipolysis (the fat breakdown process). This is why most people tend to lose fat around their stomach last. OxyShred is the best fat burner for belly fat as it contains Garcinia Cambogia, which has been shown to have potential benefits in the reduction of stubborn abdominal fat and prevention of visceral fat.
Why have I lost weight but still look fat?
The key to looking toned and slim is not to just lose fat, but also gain lean muscle mass. In fact, exercise helps to shape and tone your body. Therefore, it’s important to stick to a training regime that challenges you and incorporates progressive overload for lean muscle gains.
Why am I not losing weight but look slimmer?
Per pound, muscle mass takes up less volume than fat. This could be explained by the fact you have gained muscle whilst losing body fat and therefore, you look slimmer and more toned despite not seeing a shift on the scales. This is a perfect example why scales alone are not a good measure of progress!
At EHPlabs, our primary objective is to assist people with their health & fitness goals. No matter where you’re at in your fitness journey, our team of driven and highly trained professionals are ready to help you take the next step towards the transformation you’ve been dreaming of.
Globally renowned for its thermogenic fat burner, OxyShred, EHPlabs has assisted millions of people achieve their weight loss and overall health and fitness goals, by providing expert advice accessible for everyone.
Be sure to follow these expert tips and get our top selling fat loss essential stack to get rid of stubborn body fat for good!