How to Lose Stubborn Fat

The term "stubborn fat" is often used to describe fat found around the belly and chest areas for men and around the hips, buttocks and thighs for women. The fat found in these areas is actually different from fat found elsewhere in the body. It has more estrogen receptors that accelerate fat gain and less beta receptors, making it more resistant to fat burning. If you are having a hard time getting rid of your stubborn fat, there are certain steps you can take to improve your results.

Tips For You

1. Create a caloric deficit in your diet. One pound of fat equals 3,500 calories. If you eat an average of 500 calories less per day, you will lose 1 pound a week.
2. Reduce the simple carbohydrates you are eating. Simple carbs include sugar, refined breads, white rice, pasta and potatoes. These starchy foods spike your insulin levels and this, in turn, slows your metabolism. When the food is not metabolized, it is stored as fat, particularly stubborn fat in your mid-section.
3. Increase your aerobic exercise to burn more calories and fat. Aerobic exercises include brisk walking, jogging, cycling and swimming. The Department of Health and Human Services recommends 150 minutes per week of moderate aerobic exercise or 75 minutes per week of vigorous aerobic exercise.
4. Add strength training to your workouts to build strength and muscle mass. Muscle tissue burns more calories than fat tissue, so the more muscle you have, the more calories you can burn--even when you are at rest.
5. Stop relying on crunches and sit ups. While these exercises will strengthen your abdominal muscles and give you muscle definition after you've lost your stubborn fat, they have very little effect on the stubborn fat itself.