Losing stubborn fat can be challenging for women due to hormonal differences, metabolism, and lifestyle factors. However, this is plausible if the right measures are adopted. Here are functional methods, supported by recent data, that will help you get rid of stubborn fat.
-
Table of Contents
Understand Hormonal Impact
An American Psychological Association report from 2020, women’s fat distribution of estrogen and cortisol is essential in the waist, hips, and thighs while high stress hormone storage can increase belly fat. In the year 2023, the Journal of Women’s Health states that people with 30% stress levels are more likely to store belly fat. Abs control fat and help reduce stress and in return belly fat through mindfulness or yoga.
-
Adopt a Calorie Deficit Diet
Firstly, in order to lose fat, you have to be in a situation where you eat less than your output. The answer is simple; emphasize low-calorie vegetables, grains, and lean proteins in your diet. According to a survey by the National Weight Control Registry in 2022, more than 78% of those who lost weight on a permanent basis tracked their calories regularly.
-
Integrate Strength Training
It is necessary to gain muscle in order to increase metabolism and burn fat. Women who do resistance training 3–4 times a week can shed more stubborn fat than those focusing only on cardio. A study conducted by Harvard Medical School in 2023 revealed that in women who performed weight lifting on a daily basis for twenty minutes over twelve weeks, belly fat decreased by 14 percent.
-
Regulate Protein Intake
Protein not only aids in muscle mass increases but also reduces hunger and helps in increasing metabolism rate. Your protein intake should aim between 1.2 to 2 grams per kilogram of weight. A study done in 2023 showed that with high protein intake, women lost about 12 percent more fat than those women with low protein diets.
-
Include High-Intensity Interval Training: HIIT
HIIT sessions are performed with high intensity followed by rest, the calories burnt with HIIT are more efficient. A study conducted by the American Council on Exercise, in 2022, pointed out that women performing HIIT shed 25 percent more body fat in 8 weeks as compared to those on steady state cardio machines.
-
Focus on Quality Sleep
According to studies sleep helps in fat loss through the regulation of ghrelin and leptin hormones that control appetite. For example, a 2023 study published in Sleep Medicine Reviews discovered that women who managed to sleep between 7 – 9 hours of sleep every night had 15% less body fat compared to women who slept for less than 6 hours a night.
-
Drink More Water
One of the essential things that help in raising metabolism rate and cut back hunger is drinking adequate amounts of water. A 2023 meta analysis in Obesity Science and Practice demonstrated a 500ml water intake prior to meals increased fat loss by 44% in twelve weeks!
-
Keep Track of Progress and Repetition
Log your training session schedules, diet regimes and amount of pounds lost. Be persistent, especially in your efforts to stick with one technique. Healthline conducted a research in 2022 and the results showed that women who adhered to a fat loss strategy for a period of 6 months lost 20% more weight than women who regularly changed tactics.
Read more: 10 Ways to Remove Stubborn Belly Fat
Conclusion
Nothing more than proper eating habits, exercising, and making lifestyle changes will help with the stubborn fat. Knowing the primary and secondary requirements of your body and mastering them repeatedly is what gets one the results. Always remember to aim for progress instead of perfection, there’s no loss in taking baby steps to the finish line!