Losing stubborn fat can be a challenging journey, especially for those who have tried various weight loss methods and failed.
It can help to have goals that are aligned with stubborn fat removal. Two you can focus on are achieving a caloric deficit and practising strength training.
However, it should be noted that, even in achieving these goals, some people may still find some problem areas that require stubborn fat removal treatment. We understand just how complicated it can be to change your physique. So, we’re here to simplify your options as much as possible.
Achieving a daily caloric deficit is crucial for fat loss because it means that you are consuming fewer calories than your body needs to maintain its current weight. When your body is in a state of caloric deficit, it will begin to use stored fat as an energy source, leading to a reduction in body fat over time.
Creating a caloric deficit does not mean you need to starve yourself or drastically reduce your food intake. Rather, it involves making small, sustainable changes to your diet and lifestyle that create a consistent deficit over time. This can be done by:
Reducing Portion Sizes
Eating smaller portions during meals can significantly reduce your daily calorie intake. You may also try eating from a smaller plate to help control your portions. Be smart about the food choices you’re choosing too – between a smaller portion of fried chicken vs a large bowl of salad without dressing, the latter will still likely contain fewer calories.
Choosing Nutrient-dense Foods
Switch to healthier food choices instead of going back to sugary, fried or processed foods. Focus on consuming foods that are high in nutrients but low in calories, such as lean meat, vegetables, fruits and whole grains.
Limiting High-calorie Foods
Limit or avoid foods that are high in calories but low in nutrients, such as sugary drinks, fast food, and processed snacks
A caloric deficit diet should still meet your minimum daily calorie requirements in order for it to be healthy and sustainable. Remember, the key to long-term success is finding a calorie deficit that works for your body and lifestyle, and consistently sticking with it over time.
In addition to creating a daily caloric deficit, incorporating strength training into your fat loss journey can be a game-changer. Strength training helps to build lean muscle mass, which has numerous benefits for fat loss.
Muscle Is More Metabolically Active Than Fat
The more muscle you have, the more calories your body will burn at rest. This effect can help you reach a caloric deficit faster.
Strength Training Preserves Lean Muscle
Strength training can help to improve your body composition by reducing body fat and building lean muscle mass. This can lead to a more toned and defined appearance, which is often a desired outcome for those seeking to lose fat.
Improves Overall Health
Strength training can also help to improve overall health and wellbeing, by increasing bone density, reducing the risk of injury, and improving cardiovascular health. It has been linked to a 10 to 17% lower risk of cardiovascular disease, diabetes, and lung cancer.
So, if you want to maximise your fat loss results and achieve a strong, healthy body, incorporating strength training into your routine is crucial. Aim for at least two to three strength training sessions per week, focusing on exercises that target all major muscle groups.
Strength Training Exercise
Although it is not possible to spot-reduce fat, targeted strength training exercises can help to tone and strengthen the muscles in stubborn fat areas.If you don’t have access to a gym, some easy bodyweight exercises you can try at home first include:
Planks are a great way to strengthen the core muscles and improve overall body stability
Squats are an excellent way to strengthen the muscles in the hips, thighs, and buttocks.
Push-ups are a great way to build muscles in the arms and chest.
Stubborn Fat Removal
Losing fat can seem like a daunting task, but it doesn’t have to be complicated. By focusing on just two key components – creating a daily caloric deficit and incorporating strength training into your routine – you can simplify your fat loss journey and achieve sustainable, long-term results.
For some individuals who have successfully lost weight, they may still struggle with pockets of fat on their bodies such as the belly, hips and thighs. Unfortunately, stubborn fat can still be left behind even after following a rigorous workout plan and achieving a caloric deficit due to uncontrollable factors like genetics.
In stubborn fat removal, you may need to consider professional fat removal treatments. At SL Aesthetics, we not only provide safe and effective treatment for stubborn fat but share advice that is based on your exercise and lifestyle habits. Contact us today.