In the fitness center where I work, there’s a gentleman who is having trouble losing belly fat. To combat this, he wears a ‘fat-losing belt’ and rubs a special ‘fat-burning ointment’ on his stomach. He’s been trying for over a year to lose abdominal fat with little to no success.
Most people believe that they can lose fat in specific places of their bodies; for example, they desire to lose weight exclusively on their stomach or thighs.
This is known as “spot-fat-reduction,” although it is largely a hoax. Even so, it’s possible that there’s some truth to it. In this essay, I’ll explain why this is and how you can get rid of your belly fat for good.
1. How fat reduction works
In biochemistry class, you learned that fat is stored in fat cells as triglycerides. You’ll also discover that fat is both energy dense and difficult to process.
Because fat is stored as triglycerides, it is extremely difficult to break down. To utilize fatty acids, your body must first remove the glycerol molecule from them.
The fatty acids then go through the bloodstream to the muscle cell, where they are converted to energy in the mitochondria.
You are not required to comprehend each and every stage of this procedure.
The essential point here is that your body does not necessarily want to burn fat for energy.
2. The truth behind the myth
Long ago, scientists discovered that targeting specific fat areas was impossible. The idea has survived partly due to questionable infomercials that air nonstop from 3 a.m.
However, there is some truth to this legend. When you touch the region of your body that has the most fat stored, you will discover that it is cooler than the rest of your body. This is due to a lack of blood flow in this location.
The majority of spot-reduction tricks aim to boost blood flow to a specific area of your body, such as your belly or thighs. This works in principle, but the effect is so small in practice that you won’t notice any difference.
Don’t believe the hype. If it sounds too good to be true, it most likely is.
3. How to lose body fat instead
The first law of thermodynamics must be followed by all living creatures. Energy storage is determined by the balance between energy intake and expenditure.
Fat cells are where your body stores energy. You must burn more energy than you ingest in order to decrease body fat. It’s actually quite straightforward. Here are three options for doing so:
1. Pump up your muscles
While working out at the gym may not be able to reduce the amount of fat on a certain body part, it will improve your proportions.
If you’re trying to lose belly fat, strengthening your back muscles will help you appear better in the long run by making your body more proportionate.
Squats or leg presses are wonderful exercises to do if you want to target the abdominal fat on your thighs.
These exercises work your entire body while also strengthening the muscles beneath it. In the long run, this results in a toned appearance. For workout suggestions, consult a knowledgeable buddy or seek a professional coach.
2. Hit that treadmill
You can’t choose where you lose fat because of your genetics, but you can choose whether or not you lose fat in the first place.
Cardiovascular exercise is an excellent strategy to lose weight. Despite the fact that most people despise cardio (I’ve been there), it is critical for heart health.
If you can’t bear the thought of stepping on a treadmill, consider enrolling in martial arts lessons or participating in a team activity that requires you to push yourself on a regular basis. My friend shed nearly 20 pounds by training in martial arts twice a week.
3. Eat like an adult
We all know which foods are beneficial to our health. However, most of the time, our behaviors do not correspond to our comprehension. We eat like we’re five years old at times.
In terms of nutrition, the best advice I can give you is to eat like an adult. Are you snacking on Twinkies or eating cereal for dinner? Take a look in the mirror, to be blunt. This is not the way you should eat.
Begin by increasing your intake of beneficial things on a daily basis.
If you eat a few more vegetables than you normally do, you’re already on the right track.
4. Track your food intake
The majority of individuals are aware that what they eat is important, but many are unaware of what they are eating.
A person may believe they’re following a high-protein or low-carb diet, but it’s easy to overestimate or underestimate food intake if they don’t keep track.
You don’t have to weigh and measure everything you eat to keep track of your food consumption. Tracking your intake for a few days at a time will help you identify the most significant areas for improvement.
Planning ahead might assist you in achieving certain objectives, such as increasing your protein consumption to 25–30% of total calories or reducing bad carbs.
For a calorie calculator and a list of free online tools and apps, see these articles.
5. Exercise regularly
Exercise is one of the most effective ways to improve your chances of living a long, healthy life free of disease.
One of the many fantastic health benefits of exercising is that it aids in the reduction of belly fat.
This does not imply completing stomach exercises, because spot reduction (fat loss in a single area) is impossible. In one study, 6 weeks of abdominal muscle training had no discernible effect on waist size or abdominal cavity fat content.
Weightlifting and cardiovascular activity will help you lose fat all over your body.
Aerobic exercise, such as walking, running, and swimming, can help you lose a lot of belly fat.
Another study discovered that exercise totally protected patients from regaining abdominal fat after losing weight, suggesting that exercise is especially beneficial during weight maintenance.
Exercise also reduces inflammation, lowers blood sugar levels, and helps with other metabolic issues linked to extra belly fat.
Summary Exercising can be really beneficial.
It’s good for reducing belly fat and has a slew of other health advantages.
4. Don’t believe the hype
Spot reduction is ineffective. Don’t be fooled by media hoopla or cautious advertisements. Ointments and specialty belts may help, but only in a little way.
Stick to the fundamentals: build muscle, perform cardio on a regular basis, and eat like an adult. Be patient and enjoy the process; the results will come.