But this “spare tire” is more than just unattractive and frustrating. Fat inside the belly area, also termed visceral fat, is seriously harmful. This type of fat is a major risk factor for type 2 diabetes and heart disease.

There are some science-based diets, exercises, and supplementation strategies to beat stubborn fat for good. Read on for 10 proven methods for losing that stubborn belly fat – for good!

Why Is Belly Fat So Stubborn?
So why are some areas of the body receptive to fat-burning and some are not? Why do we see quick results in our chest and arms but very little in our stomach, hips, and thighs?

1Fat cells contain two types of receptors:

Alpha-receptors
Beta-receptors
Alpha-receptors hinder lipolysis (fat-burning) and beta-receptors trigger it. Fat cells contain more alpha-receptors, which work against lipolysis.

Before getting into ways of getting rid of that stubborn fat, let’s establish a few facts.
You cannot “spot reduce” belly fat.
There are no good versus bad foods in the fight against belly fat.
Don’t blame stress.
Don’t blame when you eat.
How often you eat isn’t your problem either.

Simply put, to lose fat you must reduce your overall fat percentage. Reduce your body fat percentage to 10% (men) or 20% (women) and the bulk of your belly fat will be gone.

Anything you do to cause fat loss, in general, is going to also accelerate the loss of the belly fat.
Implementing diet, exercise, and supplementation strategies to help you burn fat faster will mobilize belly fat better.
10 Proven Ways to Lose Stubborn Belly Fat
2Move it! Don’t stop moving throughout your day – biking, running, walking, swimming, it’s all good. Visceral fat responds well to aerobic exercise.

Pucker up for vinegar. A 2009 Japanese study found that obese people who consumed 1-2 tablespoons of vinegar daily for 8 weeks showed significant reductions in visceral fat. 3According to Pamela Peeke, Professor of Medicine at the University of Maryland and author of Fight Fat After 40, one theory is that vinegar’s acetic acid produces proteins that burn fat.

Drink green tea. The antioxidants found in green tea, catechins, are thought to help burn belly fat during exercise. One study put the daily dose at 625 mg, the equivalent of two or three eight-ounce cups of green tea.

Eat your protein. 4As Louis Aronne, MD, explains, the body starts to produce more insulin as it ages, since muscle and fat cells aren’t responding to it properly. And insulin promotes fat storage, especially around your belly.

5Get your fiber! Fiber, specifically soluble fiber, acts to absorb water, forming a gel that helps slow down food as it passes through your digestive system. Excellent sources of soluble fiber include flax seeds, shiitake noodles, Brussels sprouts, avocados, legumes and blackberries.
Lay off the alcohol. Cutting back on alcohol may help reduce your waist size. Observational studies link heavy alcohol consumption with significantly increased risk of excess fat storage around the waist.

Spare the sugar. Studies have shown a correlation between high sugar intake and increased abdominal fat. And sorry, but this includes “healthy” sugars, such as honey.
6Supplements: Fish oil. Fish oil naturally increases testosterone levels and increases fat loss. 6g omega-3 per day is a good start.
Get strong! Strength training helps in fat burning by building muscle mass. Moves like the Squat & Deadlift work best to build strength.
Eat MORE fat. Your body will not feel the need to hoard up fat if you’re providing an adequate amount of fat in your diet. Not eating fat will not prevent you from gaining belly fat, and eating fat will not cause belly fat.
To summarize…

Focus on the right exercises:

Strength training with aerobic exercise will help with cardio, which helps in fat burning and building muscle mass, which also helps with fat burning. Your lower back keeps you upright from the back. Your abs from the front. Both muscles will work hard during strength moves like Squats & Deadlifts.

Supplements:

Fish oil has been found to be the best source of fat to help in losing stubborn visceral fat.

Eat right:

Proteins: Meat, poultry, fish, whey, eggs, cottage cheese
Veggies: Spinach, broccoli, salad, kale, cabbage
Fruits: Banana, orange, apple, pineapple, pears
Fats: Olive oil, fish oil, real butter, nuts, flax seeds
Carbs: Brown rice, oats, whole grain pasta, quinoa

Fight fat using common sense patience, dedication, and science.

But all of this is just advise. You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal AKA Barbell_Barbie.NY IG

NASM CPT/NTRN

Sources
1”Why Belly Fat Is So Stubborn (and How to Lose It),” Mike Matthews, https://legionathletics.com/how-to-lose-belly-fat/

2”9 Proven Ways To Lose Stubborn Belly Fat,” Hallie Levine, https://www.prevention.com/weight-loss/weight-loss-tips/new-research-on-how-to-lose-belly-fat

3”Fight Fat After 40,” Pamela Peeke, Professor of Medicine, University of Maryland

4Louis Aronne, MD, Director of the Obesity Clinic at Cornell University

5”20 Effective Ways to Lose Belly Fat,” Franziska Spritzler, RD, CDE, https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat

6 “How to Lose Your Belly Fat Quickly and Naturally,” Mehdi, https://stronglifts.com/how-to-lose-belly-fat-fast-naturally/

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While we agree that “superfood” is a marketing term that gets thrown around far too often, here are 6 of our favorites, and why we think they’re, well, super!

Blueberries. While all berries are worthy of the superfood title, blueberries hold a top spot. These delicious bursts of flavor provide a profusion of antioxidant phytonutrients (including anthocyanins and resveratrol), vitamins (especially vitamin C), and soluble fiber, which can help fight belly fat and support glycemic control.

Spirulina. Spirulina’s got so many benefits, we consider it “Nature’s Ultimate Superfood”. A nutrient and antioxidant powerhouse, spirulina can help boost energy levels, immunity, detoxification, heart health, fat burning, and more.

Cinnamon. Due to its health-promoting properties, this popular spice has been used around the world for thousands of years. Packed with over 40 different antioxidants, cinnamon is perhaps best known for its abilities to soothe digestion and maintain healthy blood sugar levels. You don’t need much: a mere half teaspoon may help support digestion, immune function, cognitive function, and carbohydrate metabolism.

Beans. Beans are one of the most humble, undervalued superfoods. Yet they’re completely affordable, super easy to find, and rich in vitamins, minerals, and antioxidants. And with their high concentrations of fiber and protein, they help keep you feeling full and support glycemic control. With a healthy serving of soluble fiber, beans support heart health and help fight belly fat.

Whey protein. When it comes to protein quality, whey is often crowned king. As an excellent source of protein, whey helps enhance muscle building and recovery, body composition, and more. But there’s more than meets the eye to whey. It also has a powerful effect on appetite—helping control cravings and hunger—promotes immunity, supports healthy aging, boosts immunity, and even has heart health benefits.

Avocados. Avocados are not only creamy and delicious, they’re packed with appetite-satisfying healthy fats and fiber, as well as vitamins, minerals, and antioxidants. They have more potassium than bananas and also contain the antioxidants lutein and zeaxanthin, which are known for supporting vision, cognitive function, and heart health. And because avocados help reduce hunger, they can help promote weight loss.

But all of this is just advice. You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal aka Barbell Barbie. NY

References:

Duyff, R. L. 2012. American Dietetic Association Complete Food and Nutrition Guide (Revised and updated 4th ed.). Boston: Houghton Mifflin Harcourt.

Eat Right. Website. Academy of Nutrition and Dietetics. http://www.eatright.org

Fruits and Veggies More Matters. Website. Produce for Better Health Foundation. http://www.fruitsandveggiesmorematters.org

Hoy, M.K., & Goldman, J.D. 2014. Food Surveys Research Group Dietary Data Brief No. 12. Accessed July 20, 2017. www.ars.usda.gov.

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