Losing weight is challenging (but achievable) for many individuals. However, stubborn belly fat is one hurdle that even people who are easily able to lose weight struggle to lose.
Part of the reason for this is that you can’t spot-reduce fat on the body to any meaningful degree. What we mean by that is that no matter how many crunches, sit-ups, or hanging leg raises do, you won’t burn just the fat off your midsection.
Fat loss is a global process, meaning you really can’t choose from which area your body loses fat first. All you can really do is keep dieting until your body starts losing from the stubborn areas — thighs, hips, buttocks, etc.
While belly fat certainly is annoying, there’s a bigger concern at play as research indicates that central adiposity (i.e., belly fat) increases your risk for certain diseases, including heart disease and type 2 diabetes.
If you’ve struggled to lose fat before, here are some easy and effective strategies to effectively lose stubborn belly fat once and for all!
5 Easy and Effective Ways to Lose Stubborn Belly Fat
There are many reasons that higher protein intakes are recommended, especially for individuals looking to improve their body composition (build muscle and lose fat).
For starters, consuming enough protein is essential to repairing and building muscle tissue since protein supplies the body with the essential amino acids (including the BCAAs). It needs to create proteins, which are then incorporated into muscle tissue.
Protein is also incredibly satiating, which means it helps keep you feeling fuller for longer compared to carbohydrates or fats. Experiencing less hunger and feeling fuller can help you avoid overeating and thereby staying within your calorie limits and losing weight.
Furthermore, several studies have also found that individuals who eat more protein tend to have less abdominal fat than those who eat a lower protein diet. [1,2,3]
Higher protein diets also help you retain muscle during a diet, which helps keep metabolism high and avoid the dreaded “skinny fat” look at the end of your diet.
Last but not least, protein requires more energy for your body to digest and breakdown than it does either carbohydrates or fats. This means that by eating a higher protein diet, compared to one higher in fats and/or carbs, your body burns more calories throughout the day, all the while feeling fewer hunger thanks to the high satiety rating of protein.
Some of our favorite protein sources to include when we’re trying to lose fat are:
- Lean Beef
- Whey Protein