Ways to Deal with Stubborn Fat
Posted on 19th April 2024 by Dr Yusra Al-Mukhtar
Dealing with stubborn fat can be a frustrating challenge for many aiming to lose weight. You may feel that no matter how hard you try to make changes like dieting and exercise, certain areas of the body often seem resistant to change.
This can lead to feelings of discouragement and disappointment. However, understanding the nature of stubborn fat and implementing effective strategies can help you achieve your desired body composition goals.
Throughout this guide, we’ll explore different ways you can deal with stubborn fat. From dietary adjustments to targeted exercises and innovative treatments, keep reading to find out which solution is best for you.
Understanding Stubborn Fat
Stubborn fat, also known as subcutaneous fat, refers to fatty tissue that is resistant to being metabolised for energy. It tends to collect in specific areas of the body, such as the abdomen, hips, thighs, belly fat and upper arms.
This can vary depending on individual genetics and hormone levels. Unlike visceral fat, which is located deep within the abdominal cavity and poses greater health risks, stubborn fat mainly affects aesthetic appearance.
However, excess subcutaneous fat can contribute to feelings of self-consciousness and impact overall body confidence.
How Can You Manage Stubborn Fat?
Although stubborn fat can affect your confidence, there are many different ways that you can manage the appearance of excess fat.
1: Balanced Diet
Having a balanced and nutritious diet is essential for overall health and weight management, including the reduction of stubborn fat.
Focus on consuming whole foods such as fruits, vegetables, lean proteins, and healthy fats while limiting processed foods, sugary snacks, and refined carbohydrates. Incorporating foods rich in fibre can also help to support digestion, assisting in weight loss efforts.
2: Exercise Regularly
Engaging in regular physical activity is crucial for burning calories, improving metabolic function, and targeting excess body fat.
Incorporate a combination of cardiovascular exercises, such as brisk walking, cycling, or swimming, with strength training routines that focus on compound exercises like squats, lunges, and deadlifts.
Additionally, incorporating high-intensity interval training (HIIT) can help boost metabolism and enhance fat-burning potential.
While spot reduction is not possible, certain exercises can help tone and strengthen specific muscle groups, contributing to a more defined appearance in stubborn areas of fat.
For example, incorporating exercises such as crunches, planks, and leg raises can help strengthen the abdominal muscles, while activities like side lunges and hip thrusts target the hips and thighs. Consistency and progression are key to seeing results from targeted exercises.
4: Make Sure You Get Plenty of Sleep
Prioritising adequate sleep is essential for overall health and weight management, including the reduction of stubborn fat. Lack of sleep can disrupt hormonal balance, increase appetite and cravings, and impair metabolic function, making it more challenging to lose weight.
Aim for seven to nine hours of quality sleep per night to support your body’s natural fat-burning processes.
5: Manage Your Stress
Chronic stress and anxiety can negatively impact metabolism and contribute to weight gain, particularly around the abdominal area.
Implementing stress-reducing techniques such as deep breathing exercises, yoga, or spending time in nature can help lower cortisol levels and promote overall well-being.
Additionally, engaging in enjoyable activities and prioritising self-care can help relieve stress and support healthy weight management.
6: Make Sure You Stay Hydrated
Staying hydrated is essential for optimal metabolic function and overall health. Drinking water throughout the day can help your appetite, support digestion, and promote the elimination of toxins from the body.
Aim to drink at least 2 litres of water daily, and consider incorporating hydrating foods such as fruits and vegetables into your diet.
7: Dietary Supplements
While this is not a substitute for a healthy diet and lifestyle, certain dietary supplements may help you manage stubborn fat.
For example, ingredients such as green tea extract, caffeine, conjugated linoleic acid (CLA), and forskolin have been studied for their potential to enhance fat metabolism and promote weight loss.
However, it’s essential to consult with a healthcare professional before starting any new supplement regimen.
8: Medical Treatments
In some cases, medical interventions may be considered for individuals struggling to lose stubborn fat through diet and exercise alone.
Procedures such as liposuction, cool sculpting (cryolipolysis), and laser lipolysis (laser-assisted liposuction) can target specific areas of fat and sculpt the body’s contours.
These treatments are typically performed by trained professionals in specialised clinics and require careful consideration of potential risks and benefits.
CoolSculpting is a popular treatment thanks to its effectiveness and reliability. CoolSculpting offers a non-invasive solution to sculpting the body, targeting stubborn fat pockets resistant to diet and exercise, such as inner thighs and neck fat.
This FDA-approved procedure selectively freezes fat cells, causing them to crystallise and naturally be eliminated from the body over time.
The benefits of CoolSculpting include its safety, with minimal discomfort and downtime compared to surgical alternatives like liposuction. It’s versatile and applicable to various body areas like the abdomen, thighs, and chin.
The results are gradual and natural-looking, avoiding the abrupt changes associated with surgery. Moreover, CoolSculpting promotes self-confidence by helping individuals achieve their desired body contours without major surgery or prolonged recovery periods.
Body Treatments at Dr Yusra
Remember to be patient with yourself throughout the process, as gradual progress and long-term success are more important than quick fixes. With dedication and perseverance, you can conquer stubborn fat and embrace a healthier, happier version of yourself.
Here at Dr Yusra, we offer a wide range of body treatments. From CoolSculpting to Emsculpt NEO, we have a range of treatments to help you reduce the appearance of stubborn fat.
We are a doctor-led clinic that specialises in facial and body rejuvenation. To find out which treatment is best for you, contact us today at 0333 244 4666. We are more than happy to help.
Dr Yusra Al-Mukhtar
Dr Yusra is a distinguished dental surgeon and a skilled medical aesthetic clinician with a wealth of experience in maxillofacial head and neck surgery and skin cancer surgery. She holds an impressive academic background, having graduated with first-class honours in Medical Science and Healthcare Management from Imperial College London and earned Honours and Distinction as a dental surgeon from King’s College London. Dr Yusra is a Level 7 Trainer in medical aesthetics, in line with Ofqual guidelines, and is renowned for her expertise in providing natural-looking non-surgical facelifts and a range of aesthetic treatments. Her commitment to patient well-being and safety is unwavering, making her a trusted practitioner in the field.