People carry weight in different parts of their body, which lends to everyone’s unique body shape. While most of your body fat congregates in and around your stomach, the way you gain and lose weight comes down to your genetics. Even with the right diet and exercise regimen, targeting specific areas of fat can be difficult or downright impossible. You may lose fat from your arms, hips, or chest without any significant changes to your belly fat. Thankfully, burning fat around your stomach is possible with some hard work and a reevaluation of how you lose fat throughout your body. Read on to learn how you can lose stubborn belly fat fast.
Understanding How Your Body Burns Fat
Fat is not your body’s main source of energy. In fact, most of the energy you get for your daily activities comes from carbohydrates, which are broken down into glucose, a simple sugar that can easily be burned as fuel. Glucose is stored in your liver, and when your body needs it, the liver releases glucose (in the form of glycogen) directly into the bloodstream, spreading it throughout your system.
When the glucose runs out, your body turns to fat. This starts when chemicals that manage your body’s blood sugar levels activate an enzyme called lipase. Lipase, which sits within the blood vessels inside fat tissue, triggers the release of triglycerides, which are macromolecules that exist in fat cells and make them fat. Lipase tells triglycerides to exit fat cells, breaking down into its basic components, namely glycerol and fatty acids, before entering the bloodstream and getting used as fuel. Glycerol, one of the components of triglyceride, is taken in by the liver for energy, while many of the fatty acids are transported to the muscles for energy. This whole process of breaking down fats for energy is known as lipolysis.
Lipolysis causes fat cells to shrink and creates various byproducts, including water, heat, carbon dioxide, and ATP (adenosine triphosphate). ATP is an organic chemical mainly involved with delivering energy to cells during the metabolic process. The excess water leaves your body through your sweat and urine, while the carbon dioxide is what you breathe out.
Why Belly Fat is So Stubborn
The process of lipolysis is mainly activated by the release of chemicals known as catecholamines. These chemicals travel to fat cells, causing them to release their fatty acids for fuel.
Unfortunately, not all fatty acids are made equal. Some respond well to catecholamines and others do not. This mainly comes down to the receptors. Fat cells have two types of receptors, alpha and beta. The latter accommodate lipolysis, while the former hinder it. Fat cells with a higher amount of beta receptors mobilize easier, allowing for quicker fat loss. Fat around your belly generally contains more alpha receptors, which is why belly fat can be so hard to get rid of.
Keys to Burning Stubborn Belly Fat
The main thing to understand is that you can’t specifically target belly fat, no matter how many sit-ups or leg lifts you do. Furthermore, there is no single food or miracle pill that will immediately melt away your belly fat.
Instead, your main fitness goal should be to reduce your overall body fat percentage. Getting down to about 10 percent body fat if you’re a man and 20 percent body fat if you’re a woman will lead to less belly fat. Keep going and you will get leaner and lose even more inches. Keeping that in mind, anything you do to lose weight in general will ultimately accelerate the reduction of fat around your stomach.
Working Out to Lose Belly Fat
The best workout program to lose belly fat is high intensity interval training, or HIIT, which focuses on periods of quick, intense exercise followed by periods of low-intensity (and sometimes slightly active) recovery. This form of training is designed to get your heart rate up and keep it there, burning more fat in the process. High intensity interval training is also good at triggering an afterburn effect known as excess post-exercise oxygen consumption (EPOC). This effect is brought on by an oxygen shortage from exercise intensity, forcing your body to take in more oxygen during recovery and burning more fat and calories in the process. High intensity interval training is also good if your schedule does not allow for longer workouts.
Along with HIIT, you should be lifting weights. However, instead of simply lifting smaller weights in isolated motions with higher reps, lift heavier weights with more compound movements that work several joints and muscle groups at once. Studies show that this can significantly increase your metabolism and will help to maintain and develop your muscle mass during periods of caloric deficit.
Diet for Stubborn Belly Fat
Speaking of calories, food plays a crucial role in losing belly fat. There are a huge range of different diet trends that can reportedly help you lose fat fast, which can make figuring out your nutrition difficult. The main thing you want to keep in mind is creating a calorie deficit (meaning you are using up more calories than you are taking in) without starving yourself or your muscles of the vitamins, nutrients, and minerals they need.
Looking at how many calories you need every day is a good place to start. From there, you have a lot of options of diets to try. The ketogenic diet involves heavily limiting your carbohydrate intake, which forces your body to change its main fuel source from carbs to fats.
If you plan to use high intensity interval training as your main form of exercise, you may benefit from fasted cardio, which simply involves performing cardio while you are in a fasted state. Research shows that fasted cardio can increase the rate of lipolysis and fat oxidation.
Remember to do your research before you jump into a new diet.
Supplements for Burning Belly Fat
Along with a good diet, supplements can help you further burn extra fat and power your workouts. You can find a variety of fat burning supplements on the market, that work through different mechanisms. Some increase testosterone levels, while others work directly to increase your metabolism.
If you want to try a fat burner supplement, consider Thyrovate™ from MYOKEM™. Thyrovate™ is an advanced lipolytic agent that is unlike other similar supplements in that it does not contain stimulant ingredients. Thyrovate™ is designed to accelerate fat loss, suppress your appetite, and increase your resistance to stress while specifically targeting your midsection. Consider trying it today to quickly and successfully get rid of stubborn belly fat.