Stubborn Fat | How To Get Rid Of It
No matter what you do, some parts of your body will lose fat more slowly than others. These are the areas where you have stubborn fat.
Both men and women suffer from stubborn fat gain. Men mainly get it in their chest and lower abdomen, whereas women tend to have it on their butt, thighs, and stomach.
What is Stubborn Fat?
Stored fat can be placed into three different categories.
This is the fat we store underneath the skin and is usually the most difficult fat to lose.
This is fat that surrounds our organs; it is the deep fat that you cannot pinch.
This is fat stored in and around muscles.
The most stubborn fat is subcutaneous. Why is it more difficult to lose fat in these areas than in others? Let’s explore:
To understand how stubborn fat tissue differs from normal fat tissue, you need a good grasp of the fat-burning process, which is also known as lipolysis.
Fat cells consist of around 95 percent triglycerides, which are hydrolyzed during lipolysis to glycerol and fatty acids. The major factor that limits the rate of lipolysis (and fat loss) is hormone-sensitive lipase, but additional lipases, such as adipose tissue triglyceride lipase, may also play a role.
The regulation of human fat cell lipolysis is species-unique in many ways. Only catecholamines, insulin, and natriuretic peptides have pronounced acute effects. Catecholamines influence lipolysis through four different adrenoceptor subtypes. This contrasts rodents, where only one subtype is of major importance.
Beta adrenoreceptors (which can be thought of as good receptors) are the active ones that respond to adrenal hormones and burn fat. Alpha receptors (which can be thought of as bad receptors) inhibit fat burning.
Related Article: How To Lose Fat Without Losing Muscles
Stubborn fat tissue often has a lower ratio of beta receptors to alpha receptors. Due to alpha receptors’ inhibiting effect on fat breakdown, the stubborn fat tissue is generally slow to respond to adrenal hormones.
To make matters worse, as Ori Hofmekler points out in his book The Warrior Diet, stubborn fat is generally an estrogen-sensitive tissue that tends to have many estrogen receptors. 1https://www.amazon.com/Warrior-Diet-Biological-Powerhouse-Explosive/dp/1583942009/ref=as_li_ss_tl?ie=UTF8&qid=1454006029&sr=8-1&keywords=warrior+diet&linkCode=sl1&tag=fabulousbodyc-20&linkId=775eaeee16245ca0876e4296cbf9d854
Estrogen is the female hormone, and once it is bound to estrogen receptors, it causes enlargement of the adipose tissue and induces more fat gain. Another issue with stubborn fat is that it has fewer blood vessels. As a result, this fat is slower to metabolize and, therefore, harder to get rid of.
In summary, There Are Three Issues With Stubborn Fat.
-Stubborn fat has a lower ratio of beta receptors to alpha receptors, which inhibits fat burning.
-Stubborn fat tissue has fewer blood vessels and is slower to metabolize.
-Stubborn fat is estrogen-sensitive tissue that accelerates fat gain.
How To Get Rid Of Stubborn Fat
We know that fat gain is associated with insulin insensitivity and the over-consumption of carbohydrates, especially refined and processed carbs. The solution to burning fat entails consuming fewer calories than you burn and performing strength training combined with HIIT.
How To Lose Fat | In Five Simple Steps
As duly noted by Ori Hofmekler, stubborn fat is essentially an estrogen-sensitive tissue, so some specific steps can be taken beyond a general strategy for fat loss.
1) Avoid foods that have estrogenic effects on the body, such as soy
2) Eat as much organic food as possible
To avoid estrogenic substances in the food supply, such as petroleum-based fertilizers, pesticides, herbicides, and the hormones that are found in conventional meats, poultry, and dairy.
3) Minimize alcohol consumption
Excessive alcohol can compromise your liver’s ability to break down and detoxify estrogenic derivatives, which can penetrate the blood and cause adverse symptoms such as bloating, water retention, and stubborn fat gain.
4) Manage your insulin
Insulin is one of the strongest hormones in the body, and having a low level of insulin is a strong indicator of how healthy you are. Your fasting insulin level should be below 5.
The take-home lesson here is that you should focus on reducing your body fat to the best range possible. For men, this is between 12-15%; for women, it’s between 20-24%.
What do you think about stubborn fat? Have anything you like to add? Let me know in the comments below!
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About Akash Sehrawat
Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.
Lots of chemistry n science going in this article but you hv put it in.easy to understand way. Btw I also hv lot of subcutaneous fat around my belly n lower abs..I started.doing yoga wil it help in toning my abs while burning fats.
Apart from this what else i cn do to get flat abs…
Hi, Any movement is good as long as you are burning calories. The rest is up to your diet. Check this out:https://fabulousbody.com/how-to-lose-weight-the-right-way/
Do a stricter diet and cut all the sugar and carbs eat as much salads as you want (without dressing) in addition to small amounts of yogurt (200 grams a day is enough). Eat a chicken breast a day (not broiled and without using oil). My weight was 70 kg (175 cm in height) and two months and two weeks later I dropped to 55 kg with 12% body fat. Aiming to reach 50 kg to drop my body fat percentage more before bulking and gaining lean body mass without having to worry about fat.
If I am in a calorie deficit of 300 kcal and strength train of 200 kcal burn, will i lose subcutaneous fats at lower abs though i consume lot of alcohol.
In general, if you’re a beginner, you will still make some muscle even on a caloric deficit diet while you lose fat.
However, high levels of alcohol consumption will mess up with not only the caloric intake, as alcohol can have around 7 calories per ml, but also negatively impact your digestion, muscle building and fat loss.
If you cannot avoid drinking, it is best to limit it to lesser quantities.
Team Fabulous Body
Thank for replying. I had fair amount of muscle with 24 % body fat, but belly kept projecting after each good meals, which i did not like. So planned for a cutting diet 5 months ago. I have reduced fat from 24 % to 14 % all while drinking alcohol only till now. My plan is to reach up to 9 % and then will start to bulk diets. My question is as the fat % get low, will it be difficult to achieve that 9%
When we start losing fat, it begins at a good pace but with time as your fat percentage decreases, it reaches a saturation point.
In simpler words, the rate of fat loss can get slower but it will eventually get to your desired body fat percentage.
Team Fabulous Body
Many thanks for the reply
Hi, I’m 64kg 175cm
I was 15% body fat when I started working out and have gained 20 pounds of body mass. My aim was to get around 75kg.But I’ve noticed my love handles, lower abdomen and lower chest area get some fat increased. Should I start cutting? But I don’t want to eliminate carb & sugar completely. What should I do?
You have asked a very good question.
Gaining fat while building muscle is a common concern among body builders or those looking to put on some muscle mass.
I will be happy to answer this question for you.
Now some amount of fat gain is unavoidable when eating according to muscle gain since we do provide the body with more calories than it requires.
However, in case you’re already noticing fat around the abdomen and chest area and do not wish to cut on carbs specifically, it is best to reduce the calorie intake by a small margin.
You can start by checking your required caloric intake. You can use our free TDEE calculator by clicking here to figure out how much you need to eat.
Now if your current caloric intake far exceeds the result you get from the calculator, you know that you were eating more than what was required.
If it is similar, try reducing about 200 calories every day from your diet and see the results.
You can further adjust the number of calories as per the need.
Team Fabulous Body
Good day! This is mmy first comment here so
I juat wanted too give a quic shout oout andd say I genmuinely enjoy reading though your blog posts.
Can you recomend anyy other blogs/websites/forums that deal wjth the same
topics? Thanks a ton!
We appreciate your kind words!
You can always follow Dr. Mercola, Dr. Josh Axe and some others to learn more about health & nutrition.