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7 Science-Backed Ways To Lose Stubborn Body Fat

By October 5, 2020No Comments

Say goodbye to stubborn fat with these tips!

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7 Tips to Get Rid of Stubborn Fat

At YM, we use our proprietary Precision Health Analysis to develop a treatment plan that’s tailored to each of our client’s unique needs. We understand that every person is different, and these differences are affected by lifestyle, genetics, and environmental factors. Below are some methods that we consider using, but each client is different! Contact us to get started with our Precision Health Analysis to see what’s right for you.


Eat More Protein

Increasing your intake of protein-rich foods is a great way to shed your fat. Here are a few of its proven weight loss benefits:


Protein-rich foods include eggs, lean meats, legumes, and seafood. So try and incorporate more high-protein foods into your diet to reap its benefits.

Tip: If you want to make more room for protein in your diet, you can try cutting down on refined carbs like white bread, pasta, and processed food. Refined carbs can make your blood sugar levels go up and down, which can make you feel hungrier.


Watch What You Drink

A simple way to blast belly fat is to be more mindful of what you drink. Like soda and artificial juices, most sugary drinks are high in calories and have very few nutrients.

Many people forget to count the calories they get from drinks, but it adds up. In fact, studies show that people who regularly drink sugary drinks are more likely to have belly fat.

If you are really serious about getting rid of that stubborn fat, you should probably take it easy on alcohol too. Most alcoholic beverages are also high in calories.

On top of that, the habit of drinking alcohol is also linked to overeating tendencies. So if you want to keep your weight down, try limiting alcohol and sugary drinks intake.

Instead, try sticking to plain old water. Studies show that drinking water before meals can lead to more weight loss.

Another great option is green tea. It contains caffeine and antioxidants, which can improve your metabolism and help you burn more fat.


Increase Fiber Intake

If you find yourself constantly hungry, you might want to try to up fiber intake. Foods rich in soluble fiber absorb water, so it moves more slowly through the digestive tract.

The slow movement of the food makes you feel fuller for longer. Over time, this may help promote weight loss.

In one study, participants took in an additional 10 grams of fiber every day. After five years, they lost over 3% of their belly fat even if they did not make any other lifestyle changes.


Try Intermittent Fasting

Are you looking for specific diets to lose fat? Try intermittent fasting.

What is intermittent fasting (IF)? It is a diet plan which involves voluntary fasting for a specific period. There are three types of IF: periodic fasting, alternate-day fast, and time-restricted fasting.

Unlike other diets that focus on the type of food you eat, IF focuses on when you can and cannot eat. Studies show that IF can help restrict caloric intake, which, over time, promotes weight loss. IF in itself can lead to weight loss over 2-3 months, but it results in even more weight loss if paired with the right type of exercise.


Choose the Right Exercise

woman doing exercise at home | Choose the Right Exercise | 7 Science-Backed Ways To Lose Stubborn Body Fat

Not only will regular exercise help with weight loss, but it will also help you maintain weight loss. Not all exercises are created equally, though, so here are some exercises that are designed to help lose weight:

  • Strength training – It helps burn calories while preserving fat-free muscle mass. Your body needs muscle mass to burn more fat.
  • Cardio or aerobic exercise – This type of exercise helps improve heart and lung functions. Studies show that aerobic exercise can help reduce body fat and waist circumference.
  • High-intensity interval training (HIIT) – Involves short bursts of high-intensity activities that keep your heart rate up. Research shows that it can help people lose up to 30% more calories compared to other forms of exercise.


You can combine different types of exercise to shake things up. Keep in mind, though; most experts recommend 2 ½-5 hours of moderate exercise every week to lose weight.


Improve Sleep Quality

It may seem counterintuitive, but getting enough sleep may actually help lose weight. One large study shows that women who do not get enough sleep are more likely to put on weight than those who sleep for seven or more hours each night.

Low sleep quality can impact the hormones that regulate hunger. So when you do not get enough sleep, you will feel hungry more often and may end up overeating.

According to the Sleep Foundation, most adults need between seven to nine hours of sleep each night. Not only will getting enough sleep help prime your body for weight loss, but it also promotes optimal health and functioning.

Tip: Try committing to a daily sleep schedule where you hit the sack and wake up at a specific time each day.

RELATED: 12 Tips for Waking Up Earlier and in a Better Mood


Consider Non-Invasive Body Treatments

Sometimes, the more traditional weight loss methods we’ve already covered are not enough; some people develop hormones as they age that make it very difficult for them to shed weight even if they do everything right. In these cases, it’s necessary to modify those hormones with injectables such as:

  • Human chorionic gonadotropin
  • MIC/Methyl B12 injectables
  • L-carnitine fat-burning injectable
  • FDA approved appetite suppressants
  • Prescribed thermogenics


All of these injectables provide the body with more of the chemicals that already occur naturally within it and help with weight loss.

Lifestyle changes can lead to overall weight loss, but it is hard to lose weight in specific areas of your body. With these FDA approved treatments, you can work on the stubborn fat in problem areas directly.

You do not have to live with stubborn body fat. With these options and a custom-tailored treatment plan that meets your unique needs, you can begin working towards your ideal body today. If you want to learn more about these non-invasive body treatments, visit a list of our services, and contact us to get started!


Contact us today to see how peptide therapy can help you! We have offices in Ocala, Florida, as well as Fruitland Park and Daytona.

Which of these weight loss strategies are you excited to try out? Please share your thoughts with us in the comments section below.


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