Why Is Belly Fat So Hard To Shift
What Can You Do About It?
If you’re looking to lose weight, chances are your belly is a key target area. After all, no one is immune from going a bit soft around the middle. But there’s no feeling like putting in the hours at the gym, transforming your diet and cutting down on the booze, only to see the weight disappear from everywhere else apart from your gut. Tedious, right?
While massively frustrating, you should take some comfort from the fact that this is a common issue many dieters suffer from – and that there is a valid reason for it! In this article we’ll explain just why belly fat is the bane of many dieters’ lives – and what you can do to help wave goodbye to it once and for all.
Why Is Belly Fat So Hard To Shift?
Turns out there’s a scientific reason why belly fat is such a pain – in other words, you’re not alone!
Will try and keep it simple….
It’s all to do with the two-part process our bodies use to burn fat – by releasing energy from fat stores into the blood (lipolysis), before cells take up and use this molecules (oxidation). The first step is triggered by catecholamine chemicals that attach to the receptors on fat cells, triggering them to release energy to be used as fuel in muscle cells. Well-trained muscle is particularly effective at oxidising fat, which is why people with good amounts of muscle tend to lose fat easier.
The principal difference between belly fat and other types of body fat is that it has more fat cells containing catecholamine receptors, which halt lipolysis. Fat cells have two key catecholamine receptors: alpha and beta, and while fat cells with more beta-receptors respond well to catecholamines and are quick to mobilise, those with more alpha-receptors aren’t. Unfortunately belly fat tends to sit in the latter camp, and struggles to trigger lipolysis.
How You Can Blast Away Body Fat
But all’s not lost – it is still possible to get the better of belly fat.
Here’s a different way to look at it: anyone looking to lose belly fat is ultimately looking to lower their body fat percentage, right? Well, start losing weight in other areas and this will inevitable happen. You will lose body fat, just not necessarily as quickly as you’d like.
Not sold? Here are our tips to help show your belly fat who’s boss.
High Intensity Interval Training
In short, HIIT burns a lot of calories in a small amount of time, and losing belly fat is all about focusing on calorie burn and intense workouts. Box jumps, burpees, boot camps… you name it, if it burns a stack of calories quickly, it’ll do the job with belly fat. Even better, this kind of exercise keeps your body working and burning calories long after you’ve finished thanks to excess post-exercise oxygen consumption (aka EPOC).
Hit The Road
Running at an average pace for an hour will see you work off 600 calories – and the more intense you go, the faster you’ll burn calories off. Incorporating intervals of running, jogging and walking can help bump up calorie burn too – and it’s simple and free!
High intensity cycling is the golden ticket for burning fat. What’s more, cycling in a group can push you to work harder to keep up, keep your interest levels up and make your workout more enjoyable – meaning that you’re more likely to stick with it.
All kinds of foods are renowned for their ability to boost fat loss, all while supplying the body with stacks of essential vitamins, minerals and antioxidants for all-round wellbeing.
Quinoa, salmon, broccoli, asparagus and green tea are all prime examples – low calorie, high fibre, low fat and full of ‘good’ protein and carbs. Speaking of veggies, go heavy – nature’s produce is a godsend for fat loss.
The most important thing to remember? Dropping belly fat is a marathon, not a sprint –
Its time to put in the hours….!