Who doesn’t like a list full of ways to get rid of that nuisance accumulation of fat that seems to keeps hanging around? Remember, everyone is different and we all have different goals. Also, there is no method in existence to date that will target fat on your bum, your arms, etc. If it is claimed, it is fiction, and put your money elsewhere. Finally, we all got to some point, regardless of what it is, based on our individual decisions. Take responsibility and get to work! Fat accumulates over time and it will leave over time. There are no quick fixes but there are quick reminders that you are not alone in the process. Here are some things to research and I ALWAYS encourage each and every person to research these things. It is your body…learn it and then mold it!
Reduce stress levels: Chronic stress can increase cortisol levels, which may promote fat storage, especially in the abdominal area. Stress-reducing activities such as meditation, yoga, or hobbies can help manage stress and aid in fat loss.
Drink plenty of water: Staying hydrated can support fat loss by increasing metabolism, reducing appetite, and enhancing exercise performance. https://www.everydayhealth.com/water-health/water-body-health.aspx
Caloric deficit: Creating a caloric deficit by consuming fewer calories than you burn is essential for fat loss. This can be achieved by controlling portion sizes, eating nutrient-dense foods, and increasing physical activity (Rosenbaum, 2010).
High-intensity interval training (HIIT): This exercise involves short bursts of intense exercise alternated with recovery periods. HIIT has been shown to reduce body fat and improve cardiovascular fitness. It also increases metabolism and burns more calories compared to steady-state cardio (Boutcher, 2011).
Resistance training: Performing resistance exercises, such as weightlifting, helps build lean muscle mass. Muscles burn more calories at rest than fat, so increasing muscle mass can boost your metabolism and help burn fat more efficiently (Wescott, 2012). Practice progressive overload, strength training that gradually increases the intensity of workouts to avoid a plateau in muscle mass and strength.
Balanced and nutritious diet: Focus on a well-balanced diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats. Consuming higher amounts of protein can help control appetite and preserve muscle mass during weight loss. Higher amounts of protein may also increase feelings of fullness and reduce caloric intake (Leidy, 2015).
Mindfulness techniques: Mindful eating practices, such as paying attention to hunger and fullness cues, can help prevent overeating and promote healthier food choices. “Mindful eating (i.e., paying attention to our food, on purpose, moment by moment, without judgment) is an approach to food that focuses on individuals’ sensual awareness of the food and their experience of the food. It has little to do with calories, carbohydrates, fat, or protein. The purpose of mindful eating is not to lose weight, although it is highly likely that those who adopt this style of eating will lose weight. The intention is to help individuals savor the moment and the food and encourage their full presence for the eating experience (Robinson et al.).”
Adequate sleep: Getting sufficient and quality sleep is essential for weight management. Lack of sleep has been associated with increased appetite, cravings, and decreased metabolism (Nedeltcheva et al., 2010). Aim for 7 – 9 hours per night.
It is important to note that individual results may vary, and it is advisable to consult a healthcare professional before making significant changes to your diet or exercise routine.
References
Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011.
Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., … & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S.
Nedeltcheva, A. V., Kilkus, J. M., Imperial, J., Schoeller, D. A., & Penev, P. D. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of internal medicine, 153(7), 435-441.
Robinson, E., Kersbergen, I., & Higgs, S. (2014). Eating ‘attentively’ reduces later energy consumption in overweight and obese females. British Journal of Nutrition, 112(4), 657-661.
Rosenbaum, M., & Leibel, R. L. (2010). Adaptive thermogenesis in humans. International journal of obesity, 34(S1), S47-S55.
Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209-216.