When you started your weight loss journey, it took a while for you to start shedding the weight, but then the fat started to just melt and the harder you pushed yourself, the more weight you lost. You were ecstatic but then just as your goals were in sight, your weight loss results started to plateau and now, no matter what you do, you just can’t ditch that last bit of fat. Before you give up hope, you should know that this is probably the most common complaint from people looking to lose weight. There are ways to trick your body into giving up those last pockets of stubborn fat.
How To Burn That Last Bit Of Fat
Fat is your body’s reservoir of energy – whenever your supply of energy runs low, your system taps into this reservoir to replenish your flagging energy levels. As long as you burn more calories than you consume, you will keep losing the weight. But when it comes down to that last itty bitty bit of fat, your body decides that enough is enough and it just refuses to give it up! Here’s how you can force your body to give up stubborn fat, so that you can finally get that perfect figure you’ve been working towards all this time.
“2 months of HIIT can result in a 44% decrease in abdominal fat”
When it comes to burning fat quickly, nothing compares to HIIT! HIIT (high-intensity interval training) is a vigorous and demanding exercise technique in which you push yourself to your absolute limits for short bursts of intense exercise punctuated by active recovery periods. For instance, you can sprint for 100 meters and then jog for 100 meters; repeat this 5 times for a simple, but challenging HIIT workout.
HIIT keeps your heart rate up and therefore burns more fat within less time. Studies show that HIIT has the greatest effect on subcutaneous fat as well as abdominal fat. In fact some studies show that 2 months of HIIT can result in a 44% decrease in abdominal fat.
Include Resistance Training Exercises
“Resistance training along with a keto diet induces significant fat loss within 10 weeks”
Most people stick with cardio for weight loss and ignore resistance training (strength training) altogether. It’s true that the goal of resistance training is to build muscle, but that does not mean that it cannot help you achieve your weight loss goals. Resistance training helps to retain muscle mass, even when you are on a low calorie diet plan for weight loss.
In order to get the most out of your resistance training sessions, follow a ketogenic diet plan as this type of diet forces your body to burn fats instead of carbs. A study on the effects of resistance training on women following a keto diet showed that on average they lost between 2.9 and 5.6 kgs of fat mass within 10 weeks.
Eliminate White Carbs From Your Diet
“White carbs such as sugar and refined flour cause insulin spikes and hamper weight loss”
Eliminate ALL white carbs from your diet – that means no sugar, no sweets, no pastries, and definitely no coke! If you want to lose that belly pooch, avoid all refined flour and sugar products completely. You probably know better than to indulge in high-fat junk foods, but there are studies that indicate that white carbs could actually be worse than saturated fats – although it’s not easy to decide which is the lesser of two evils! White carbs cause spikes in insulin levels and this in turn will hamper your weight loss efforts.
Now that you know how to get rid of stubborn fat, you can modify your diet and exercise routine accordingly. If you are on whey protein, you need to keep a close eye on your calorie intake because whey protein can make you put on weight, if you don’t take it correctly. You can also modify your regular diet plan to help you get rid of belly fat quickly. This is especially important for all you men who put on weight on your stomach more than anywhere else. Also, you might be tempted to go to extremes and avoid all fats to lose weight but this is not a good idea. In fact, a certain amount of healthy fats is essential and will even help you lose weight.
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August 30, 2018