Many of us have spent months creating our perfect exercise routine, a healthy and balanced diet, developing healthy lifestyle habits... maybe even giving up a craving. And after the hard work, there are patches of stubborn fat that refuse to go away, right?
It's a little frustrating and makes you want to give up, but the truth is, even that stubborn fat can be shed.
With the appropriate steps and as long as that fat is really on us.
You already know that our body needs a percentage of fat and there are good fats. We must not obsess and burn the one that does not correspond.
What is stubborn fat?
When we talk about stubborn fat, we are referring to that fat that accumulates in certain areas and that is difficult for us to eliminate.
It is the last resistance, the last obstacle to achieve our goals.
Each body is different and accumulates fat more prominently in one place or another.
And we must keep in mind that if there is fat in one area, it is very likely that there is fat in our entire body.
But it is much more noticeable or abundant, in the case of men, in the abdomen and, in the case of women, in the hip area.
We should not confuse persistent fat with having a high percentage of fat. Stubborn fat is the one that costs to remove in the final stretch of our transformation. The one that, after spending time in a healthy lifestyle, refuses to leave.
How to combat stubborn fat?
First step: healthy diet, healthy eating and sport
If what you're trying to combat is a high percentage of fat, you're still in an early phase of your transformation.
That is, you must start building your plan from the beginning.
Changing your eating and sports habits is enough to start getting rid of your excess fat.
Eating a low-calorie and balanced diet, avoiding processed foods and doing sports frequently is the first step on your ladder towards a healthy life.
If you have already passed this phase, keep reading; Now the time has come to talk about how to eliminate hateful fat.
Second step: hypocaloric diet
One way to start burning fat is that your body does not receive it externally. That is, reduce the consumption of carbohydrates.
By consuming carbohydrates we give fuel to our body. If we stop loading that fuel, the body is forced to pull the reserves that it has left.
To maintain your energy level, you will start to burn your excess fat.
It is important to differentiate between foods with good fat and bad fat.
Not all fats are the same and not all foods provide the same.
Just as cutting carbs is one of the many legs that make up our plan to lose that stubborn fat, it's important to find balance. Since we could end up damaging the muscle instead of eliminating the fat.
That is why we want to recommend several foods that, even containing fat, can help you achieve your goal.
These foods do not work miracles, but they can help burn more calories than they provide.
- Tomatoes: contain 9-oxo-ODA, a component that activates DNA to burn more fat.
- Vegetables: Brussels sprouts, broccoli, broccoli sprouts, cauliflower, kale, Savoy cabbage, and purple cabbage contain the phytonutrient sulforaphane, which stimulates fat-burning enzymes.
- Apples: They are full of flavonoids and healthy fibers, especially pectin that breaks down slowly and increases feelings of satiety.
- Lettuce: contains minerals such as iron and magnesium that promote fat oxidation. In addition, it satisfies hunger and contains very few calories.
- Lentils: they are high in fiber and protein. They keep blood sugar levels stable because they allow carbohydrates to be processed more efficiently.
- Brown rice: it is a slow-absorbing carbohydrate with a low glycemic index (GI). It differs from processed cereals because it does not cause hyperglycemia, making it ideal for losing fat. Plus, it contains fiber that helps you feel fuller for hours.
- Fish (with Omega 3): They are a great source of protein and healthy Omega-3 fat. Research from the British Journal of Nutrition found that omega-3 fatty acids reduce fat levels and allow you to feel fuller.
- Lean meat: it is characterized by having a high thermogenic effect, which helps to burn up to 30% more calories, only during digestion. Turkey, chicken or lean beef breasts are recommended.
- Eggs: it is rich in choline, a nutrient that has been shown to participate in the deactivation of the genes responsible for the storage of abdominal fat.
Another basic pillar is water. Hydration is essential to recover fluids.
It can be in the form of broth, tea or quality mineral water.
In a healthy and balanced life, sport cannot be missing.
Combine your normal training sessions with exercises that help you shed that stubborn fat.
The best way to mobilize and burn the fat that refuses to go away is to incorporate high-impact sessions into your weekly routine. HIIT calls.
Short, but very intense sessions that activate your metabolism and make your body burn fat, even after the session, trying to recover "normality" or calmness after training.
Dietary supplements and why they are a great help to burn fat
Dietary supplements are NOT miraculous, they are NOT enough on their own, and they are NOT going to make you burn fat just by eating them.
It is necessary to lead a healthy lifestyle, since they work as a support or boost .
The "magic" of these products (which are really good) is that they are based on natural ingredients, components that, for the most part, are already found in food, although perhaps in very small doses.
Many times it happens that they work much better in combination with other components. Therefore, supplements can be of great help as supplements.
Instead of having to eat large amounts of a food and a specific combination of foods to obtain the desired amount of that natural ingredient, we reinforce our diet with a supplement that "fills in" what the food does not provide us.
For the loss of that stubborn fat, we talk about CLA, conjugated linoleic acid (CLA for its acronym in English).
CLA is a dietary supplement that has been shown to have a beneficial effect on weight management by increasing the insulin sensitivity of fat cells and supporting healthier levels of lean body mass (the good stuff).
It is found naturally in the following foods:
- 90% in dairy products.
- 75% in animal meat (cattle, goats, sheep, deer and bison).
- Vegetable oils have less than 50% of CLA.
Typically, animal products have a CLA concentration ranging from 0.34 to 1.07 g/100 g. But this concentration is not enough to meet the daily requirement that humans need to promote lean body mass.
That is why a CLA-based food supplement can be the reinforcement we need to mobilize stubborn fat once and for all.
Lead a healthy lifestyle: combine foods with good fat with actions that help you mobilize stubborn fat such as HIIT sessions, a low-calorie diet, deep sleep, and lowering stress.
Drink enough water.
And it incorporates a natural and quality food supplement based on CLA to give that extra push to your healthy life.