Wondering how to break down and keep off the stubborn fat, especially the one around your belly? Here is a solution for you!

Whatever the reason you’re reading this article, health or self-confidence, you’ll benefit to know the steps to melt the stubborn fat forever. There are mainly two groups of people interested in fat loss:

1. Those who are overweight and their doctor told them that it’s high time to control the food intake.

2. Those who are healthy, lean but are competing in sports or want to drop extra fat looking for pleasure.

Why is it stubborn? The main reason for the stored fat is excess calorie intake and metabolism control. Fat is stored in the adipose tissue, fat cells. It releases the satiety hormone leptin, which controls our appetite.

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Fat tissue has two types of fat: visceral fat and subcutaneous fat.

Visceral fat or abdominal fat is tucked in and around our organs and can build up in the abdominal area. This type of fat causes type 2 diabetes, insulin resistance and inflammation!

Subcutaneous fat is the fat under our skin, which we can pinch. This fat is not bad fat, but it has a very prominent role in our body’s survival mechanisms and reproduction.

We’re created to survive and our body is designed to keep an excess of stored energy in the form of fat, since our primary goal is to reproduce. So in women the problem areas tend to be the hips, thighs and butt, and in men it is around the lower abdomen. Hitting the menopause, the weight shifts to the abdomen.

Keep in mind that when the body fat percentage gets low, the body’s survival instincts kick in and priority becomes your ‘survival’, so women tend to lose their periods. Reproduction is not the goal anymore.

The solution?

Exercise, diet, and hormone control.

1. Diet! Adipose tissue releases hormones like leptin, which controls our appetite. Your pancreases release insulin every time you eat, which is the fat-storing hormone. Ghrelin is your hunger hormone and if it’s too high, you will snack all day without feeling full. Eat 3 whole meals per day, avoiding snacks. Practice intermittent Fasting 3-4 times per week, keeping 16/8 fasting window. Of course, you need to cut sugar and processed foods. You can still eat treats but limiting them to 15% of your daily meal plan where 85% is healthy food.

2. Gain Muscle Mass: As your muscle mass increases, you require more energy to maintain it, so you will also burn more fat. Try HIIT (High Intensity Interval Training) which targets both visceral and subcutaneous fat, and it’s a great and quick way to build muscle and stamina while burning fat quickly and efficiently!

3. Sleep at least 7-9 hours per day. You burn calories during the sleep and your hunger hormone, decreases when you sleep enough. Besides, your stress-hormone cortisol also drops when your body gets a nice rest.

Girl, we all have fat but you need to understand that you need 18-25 body fat percentage. If it’s higher, you’re facing health issues and are closer to Type 2 Diabetes. Eat whole natural foods, exercise, and sleep! Good luck on your Journey!

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