79% of Americans feel unhappy with how their body looks at some point in their lives. With obesity being so prevalent, some are more conscientious than others about the numbers on the scale.
But even if you’ve been diligent about your weight, you may still have some stubborn fat that just won’t go away, no matter what you do.
Want some help achieving that amazing bikini bod? Then here are 9 effective tips for how to get rid of stubborn fat.
1. Eat Fewer Calories
If you find your belly’s staying the same, or even worse, getting bigger, then the first thing you need to do is reassess how much you’re eating.
For example, maybe you’re eating healthy meals, but the portions are too large. Or maybe you snack a lot in between, especially at night, when you’re just relaxing on the couch, watching TV.
Start keeping track of how many calories you’re eating and make sure you’re eating a deficit. This will keep you from putting on the pounds.
2. Cut out Unhealthy Foods
Are you guilty of having a few beers every night? Do you love chowing down on chips and other processed foods? Then these may be the culprits behind your stubborn belly and back fat.
One of the best ways to blast belly fat is to cut out everything that’s junk (meaning both alcohol and processed foods). If you really can’t give those things up, maybe consider allowing yourself to only indulge in these things once a week.
3. Cook at Home More Often
When you cook your meals instead of eating out at restaurants, you’ll have more control over how your food is prepared. For example, many restaurants will lay the salt, oils, and butter so their dishes taste irresistible. However, this is unhealthy in the long run.
Consider reserving takeout and eating out for special occasions and start cooking your own meals. You’ll also be able to get more fruits and veggies into your diet, which will help address your extra fat.
Not to mention, you’ll also save more money. It’s a win-win situation!
4. Eat More Fiber
On that note, you need to eat more fiber. Fiber is a huge belly fat buster!
Not only will fibrous foods keep you full for longer, but it’ll also help you power through the day better. These two factors will make the pounds melt away much quicker.
5. Eat More Protein Too
When you’re trying to get rid of stubborn fat, the most effective way to do so is by building more muscle. This will certainly melt away the jiggly parts of your body and tighten everything up.
Protein is the building block of muscle, so make sure you get plenty of it. Like with fiber, protein will make you feel fuller for longer, plus it’ll give you extra energy. So make sure you get plenty of it, especially if you’re exercising a lot too.
6. Do More Cardio
Are you a couch potato? Then this will definitely contribute to your stubborn fat!
One of the best belly fat burners is exercise; more specifically, cardio. This will get your heart rate going and burn extra calories.
One popular cardio exercise is HIIT (high-intensity interval training). It doesn’t take very long to do, and you’ll see some noticeable results, so long as you eat healthy as well.
An added side benefit of doing cardio workouts is you’ll have better endurance and stamina for everything else in life. So if you always feel tired, this can help!
7. Do Resistance Training Too
Resistance training is also known as weight lifting. This type of exercise is vastly different from cardio, but can still help burn away stubborn fat.
Try to pick workouts that address your whole body, especially your core. If you can strengthen your core, then you can melt belly and back fat away.
If you’re planning on lifting very heavy weights, it’s always a good idea to consult with a personal trainer. They’ll be able to give you tips on how to effectively work out without hurting yourself.
8. Try CoolSculpting at Home
You may have heard about the procedure called CoolSculpting. This is where professionals get rid of stubborn fat by way of cryolipolysis. In other words, fat cells are frozen, and as a result, they die off and leave you with a trimmer body.
While you usually have to get this procedure done at a clinic, you can now also do CoolSculpting at home. This non-surgical treatment will have you looking thinner in no time.
9. Reduce Your Stress
When you’re stressed out, your body produces a hormone called cortisol. Cortisol is a key player when it comes to belly fat. It makes more belly fat, and more belly fat increases cortisol levels. In the end, it’s a vicious cycle.
If you’re finding yourself handling high levels of stress, you need to find constructive ways to reduce it. For example, your workout sessions can double as a time to blow off some steam.
In addition, get plenty of sleep. This can help you rest up, ease anxiety, and give you more energy to tackle the day.
Know How to Get Rid of Stubborn Fat
By knowing how to get rid of stubborn fat, you’ll be able to finally achieve the dream body you’ve always wanted. With some hard work and some extra outside help, you can finally feel 100% happy about how you look.
If you liked this article on how to melt belly fat, then make sure you also take a look at the rest of our blog!