How to Lose Those Stubborn Last Few Kg’s of Fat
Team JDP Fitness gives you some of their top tips to help strip way those last few kg’s of fat.
When you started your weight loss journey, it took a while for you to start shedding the weight, but then the fat started to just melt and the harder you pushed yourself, the more weight you lost. You were ecstatic but then just as your goals were in sight, your weight loss results started to plateau and now, no matter what you do, you just can’t ditch that last bit of fat. Before you give up hope, you should know that this is probably the most common complaint from people looking to lose weight. There are ways to trick your body into giving up those last pockets of stubborn fat.
How To Burn That Last Bit Of Fat
Fat is your body’s reservoir of energy – whenever your supply of energy runs low, your system taps into this reservoir to replenish your flagging energy levels. As long as you burn more calories than you consume, you will keep losing the weight. But when it comes down to that last itty bitty bit of fat, your body decides that enough is enough and it just refuses to give it up! Here’s how you can force your body to give up stubborn fat, so that you can finally get that perfect figure you’ve been working towards all this time.
When it comes to burning fat quickly, nothing compares to HIIT! HIIT (high-intensity interval training) is a vigorous and demanding exercise technique in which you push yourself to your absolute limits for short bursts of intense exercise punctuated by active recovery periods. For instance, you can sprint for 100 meters and then jog for 100 meters; repeat this 5 times for a simple, but challenging HIIT workout.
HIIT keeps your heart rate up and therefore burns more fat within less time. Studies show that HIIT has the greatest effect on subcutaneous fat as well as abdominal fat. In fact some studies show that 2 months of HIIT can result in a 44% decrease in abdominal fat.
Include Resistance Training Exercises
Most people stick with cardio for weight loss and ignore resistance training (strength training) altogether. It’s true that the goal of resistance training is to build muscle, but that does not mean that it cannot help you achieve your weight loss goals. Resistance training helps to retain muscle mass, even when you are on a low calorie diet plan for weight loss.
In order to get the most out of your resistance training sessions, follow a ketogenic diet plan as this type of diet forces your body to burn fats instead of carbs. A study on the effects of resistance training on women following a keto diet showed that on average they lost between 2.9 and 5.6 kgs of fat mass within 10 weeks.
Eliminate White Carbs From Your Diet
Eliminate ALL white carbs from your diet – that means no sugar, no sweets, no pastries, and definitely no coke! If you want to lose that belly pooch, avoid all refined flour and sugar products completely. You probably know better than to indulge in high-fat junk foods, but there are studies that indicate that white carbs could actually be worse than saturated fats – although it’s not easy to decide which is the lesser of two evils! White carbs cause spikes in insulin levels and this in turn will hamper your weight loss efforts.
STOP WORKING OUT SO MUCH
Yes – you read that right. There’s, of course, nothing wrong with intense workouts, but if you’re focused solely on traditional exercise, you may be getting less activity than you think.
There are 168 hours in the week, so if you’re exercising for only three of those, then there are 165 hours of the week that you’re not active – sitting at your desk, sitting in the car, sitting at dinner. That shows you the importance of staying on the move all the time – not just during spin class. Our recommendation? Invest in a fitness tracker.
We tell a lot of our clients to get a Fitbit to monitor how much (or how little) they move throughout the day. There are several studies that show that people who take at least 10,000 steps a day have more success losing weight than people who actually go to the gym.
GO TO BED
You’ve heard it before, and we will say it again: Getting quality sleep is essential if you want to stay slim and happy. In fact, in a recent study from Columbia University, scientists found that people who sleep less than seven hours per night are heavier, gain more weight over time and have a harder time losing weight than those who log more than seven hours of shuteye.
We recommend aiming for seven to eight hours per night, since research has linked spending too much time in bed to a higher BMI, as well. But we all know that can be much easier said than done.
There are so many reasons we have intermittent sleep, or don’t get enough sleep, or have trouble falling asleep.
RETHINK YOUR PRE AND POST-WORKOUT SNACKS
If you’re talking about doing exhaustive, long aerobic bouts – like running a marathon or half-marathon – then pre- and post-exercise nutrition is more important. But for regular exercise under 90 minutes, you’re not going to deal with severe glycogen depletion or blood sugar fluctuations.
If you’re hungry and low on energy, then by all means eat a pre-workout snack, but don’t force extra calories because you think you need them.
We tell people who are exercising just to look and feel good, to plan your three meals and two snacks a day, and then put your workouts in wherever you want. And make sure that whatever meal or snack happens to follow your workout contains good quality protein – like from a quality whey protein supplement – to help your muscles recover.
And unless you’re going hard for more than an hour, definitely don’t consume calories during you workout: You’re in the gym trying to expend calories, and you’ll end up putting calories back in faster than you’re even burning them.