How To Lose Stubborn Belly Fat In 2 Steps (And How Long It Will Take You)
So you’re, finally ready to do what it takes to lose that stubborn belly fat of yours. And I’m here to help you.
Let’s, determine how long it will take you to do so. First find out which one of these photos best represents your current body fat percentage.
Determine where you’re at right now now, in order to successfully strip off that stubborn belly fat.
I am going to get you down to ideally around 10 % body fat for men & 18 % for women. By using what we know is the optimal rate of fat loss. We can get a rough estimate shown here of how long this process will take you to do based on where you’re at right now. Assuming that you stay consistent with the right approach week after week. For a lot of you, this may come as a surprise and is likely a lot longer than what you expected.
Because most of us and myself included, obviously want to lose that stubborn belly fat as soon as possible. But what most people are unaware of is that there’s, actually a physiological catch with belly fat. That explains why it’s so hard to lose when compared to other areas. Also explains why you may not be seeing any actual improvement in your belly fat Despite your efforts.
And this has to do with two main reasons:
1. First and primary reason being that when compared to other areas of your body, stubborn areas like your belly fat actually consists of a greater amount of a certain type of fat cells. That’s very resistant to mobilization and a lot more difficult to burn off.
2. Secondly, the subcutaneous fat covering your abdominal area receives significantly less blood flow than other parts of your body do. This makes things more difficult, because the less blood flow an area of your body receives the more difficult it becomes to mobilize and burn off the fat from that area. These are two reasons are why your belly fat is so difficult to lose. It’s why certain areas of your body like your face your chest and your arms are gonna tone up quickly, while more stubborn areas like your belly fat just seems to remain unchanged. The good news, however, is that losing your belly fat is not impossible.
It’s just that most people screw up the process before fat loss can even reach that region. But today I’ll clear it all up for you with a two-step protocol. Which you can use to both lose that stubborn belly fat. This will potentially speed up a process at which you lose fat from that region.
Two step protocol for loosing belly fat
1. First step is something that most of you are probably familiar with but it’s gonna be the most important step. Because in order to lose fat from anywhere, you need to be in a calorie deficit. And your belly fat is no different as its governed by the same principle, and there’s, no break in the law of physics. Here, so to start out, you need to be eating at a calorie deficit and combining this with a regular weightlifting for the best results.
Read this post how to set up your calorie deficit : How to Count Your Calories to Lose Weight Fast
This is going to set up a foundation to enable you to burn off fat in the first place. And your belly fat in particular, is where things get a little trickier and is where the next step become crucial.
2. So the next step has to do with actually mobilizing your belly fat such it. You can start losing fat from that area. But the only way to do this and is where most people fail with the process. It’s by adhering to step 1, a calorie deficit for long enough until fat loss starts to finally come off from your belly.
Because remember, your body is gonna prioritize losing fat in other areas like your chest, your arms and your face before it eventually moves on to your belly fat, since these other areas are much easier for your body to burn off and use for energy.
Why you are not loosing belly fat?
Sadly, though, what happens with most people? Is they’ll implement step 1, but then after a month or two of this, they see no noticeable change in their belly fat. As a result, they try a new diet or just quit altogether. Since it doesn’t seem to be working for them. But the reality is that they haven’t stuck to the plan long enough for the fat loss to even have a chance of reaching their belly fat in the first place.
You will be able to successfully lean down and strip off a lot of his fat, but when looking closely after two months. You will notice that your belly fat, hasn’t really changed at all. It’s just isn’t really working and you likely quit altogether as a result. But we have to realize is that, although there may not have been much change in belly fat. If you look closely at other regions like chest, his arms and his face, you will clearly see fat loss occurring in those areas. And by refusing to quit and instead sticking to his plan just a little bit longer you will finally able to see more and more of the fat loss occurring the belly.
But if you quit in two months based on what you see. You would have never given your body the opportunity to eventually mobilize more and more of the stubborn belly fat from your belly. And drastically transformed your physique as a result. Meaning that you need to ride out the calorie deficit for long enough. Such that your body has stripped off enough fat from other areas and now needs to rely more on burning off your belly fat for fuel.
Recent studies on loosing belly fat!
And in fact, what’s really interesting is that multiple papers have indicated. That there seems to be an inverse relationship between your body, fat percentage and your abdominal blood flow. As a result of this, leaner individuals actually exhibit significantly greater blood flow to their belly fat than less lean individuals do. (1)
Simply meaning that, as you gradually strip off more and more fat from other areas of your body and get leaner. Your body will actually start redirecting more and more blood flow to your belly fat. So that I can start prioritizing and using that for energy. Which is just more reason why you need to ride out that calorie deficit for long enough. Since the process of you losing your belly fat is going to naturally speed up every step of the way. As your body begins to prioritize that area more and more. (2)
How to speed-up belly fat loss
Despite belly fat being so stubborn there are a couple of things that you can try out to potentially speed up the process.
1. First, you want to ensure that you regularly performing ABS exercises and getting stronger with them over time. Because, although we know based on a quick look at the research that this isn’t going to directly reduce your belly fat. What it can do is actually build up your abs such that they become more visible even at a higher body fat percentage.
A 2017 paper tested this to Lose Stubborn Belly Fat . They found that after 10 weeks of abdominal training. Subjects were able to significantly increase the thickness of each portion of their abs. Which in theory, would mean that you just wouldn’t have to get as lean to get your six-pack to really pop through that belly fat the way you wanted to. So what I’d recommend is to simply incorporate various weighted ABS exercises into your weekly routine. And overload them with the weight over time. Just like you would any other muscle in order to grow them.
2. In addition to this, though, a recent 2017 paper has suggested that you can even take this a step further and potentially spot reduce fat from your belly. The theory was that, since we know that fat mobilization is decreased, when there’s poor blood flow to that region. what you can do is exercise the muscles surrounding that specific region. This will increase the blood flow there. Then follow this up with low intensity cardio. This predominantly uses fat for fuel to then burn off the fat that’s, been mobilized from that area.
So they put this theory to test. By having two groups perform either an upper body workout or lower body workout. Followed by thirty minutes of low intensity cycling for three days per week for 12 weeks. What they found is that, although both groups ended up losing the same amount of total fat. The upper body group lost significantly more upper body fat and the opposite was true for the lower body group.
Well, though, this is yet to be replicated and was done on a small sample size. It was nonetheless a very well run study and it does indicate that spot reduction may indeed be possible and, in theory applying this to your belly fat.
Plan for loosing belly fat fast!
You could, for example, perform an ab workout to first increase the blood flow. And the fat mobilization from that region. Then follow that up with 30 minutes or so of low intensity cardio. This then selectively burn off the fat that’s been mobilized.
I wouldn’t get too excited over this. It does make for a good experiment to at least try. It does have some merit. But at the end of the day, its where you put most of your focus and effort . Because it’s been proven time and time again in the literature and in my experience. That by applying those two steps alone, your stubborn belly fat will eventually be mobilized and burn off. So put your focus there.
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I am a doctor, more precisely an orthopedic surgeon. Wondering why a surgeon is writing about fitness & weight loss? Few years back my mom was diagnosed with cancer, until then i thought i knew everything about health & fitness.
Then started studying various books and blogs on fitness and realized that there are hundreds & thousands of things i was not aware. Though my mom passed away after her fight with cancer, but my interest in health & fitness continued.
I decided to start the blog and share all the information in know for the benefit of others. Lets come together, work and share the knowledge to be healthy & fit.