How To Get Rid Of That Stubborn Fat

How to get rid of stubborn fat
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Sometimes, no matter what you do, you will still have areas of fat that just won’t shift. It’s very annoying and sometimes downright disheartening, but there is often something you can do.

There are changes you can make to your diet, and you could also look at treatments like CoolSculpting, such as those available at the NJ Center for CoolSculpting

The most important thing you can do for weight loss, is to eat a healthy diet that keeps you in a calorie deficit and also to exercise. It is always a good idea to discuss your targets with a nutritionist and a personal trainer so they can come up with a diet plan and an exercise plan to help you.

It is well documented that carrying extra fat in the abdominal area is leaked to an increased risk of type 2 diabetes, and heart disease, amongst several other serious illnesses.

Some exercises can tone certain areas of the body, to help you achieve the look you want.

What is a healthy diet?

Diets differ from person to person – so always talk to a nutritionist. But in general, a healthy diet is one that is high is wholefoods, and lower in ‘bad’ fats such as trans fat and saturated fats. 

Animal fats should make up a minimal part of your diet, and when eating fruit and vegetables you should try to ‘eat a rainbow’- that is, eating as many different coloured foods as possible to help you get the nutrients you need.

Include a protein source with every meal, as this helps you to say fuller. Proteins such as eggs, fish and beans are all good protein sources.

Refined sugars should be minimal, as should alcohol intake.

Soluble fibres, such as those found in oats, beans and flaxseed absorb water and slow the transit of food through your intestines, this means you feel fuller for longer.


Stress is an unpleasant feeling, and it also has an adverse effect on your body. When you are feeling stressed, your body starts producing a hormone called Cortisol. Cortisol is in response to the stress you are feeling and starts storing fat, usually in the abdominal area.

If you are feeling particularly stressed, try to find some ways to reduce it, such as meditation or exercise.


As with stress, if you don’t get enough good quality sleep, your body reacts to this by releasing Cortisol and storing fat.

Good quality sleep is important for almost every function of your body, as sleep is the best time for your body to rest and repair itself. A lack of sleep often leads to weight gain.

Meditation before going to bed can help, and there are lots of podcasts available to help you get to sleep.


A mix of both cardiovascular exercise and resistance training helps with weight loss. 

Cardio exercise helps to burn calories and get your metabolism burning calories faster, and weight training will increase muscle mass, and the more muscle mass you have the more calories you will burn.

Exercise has been shown time after time to help with mental wellbeing too, so exercise is good for everything!

A minimum of thirty minutes of exercise every day will help you feel and look better.

You’ve Lost Weight – Now What?

Once you have reached your goal weight, you might find that you have pockets of fat that just won’t budge, usually under the chin, inner thighs, or the belly area.

Sometimes, no matter what you do, fat remains in this area. There are some non-invasive treatments that are available to you.


CoolSculpting is a non-surgical, non-invasive treatment that works by applying cold to the area being treated, and freezing the fat cells. The cells are then removed from the body naturally. 

The removal is permanent if your weight is maintained. Studies show it can reduce fat up to 25%


Kybella are injections that dissolve fat. Kybella is considered non-surgical, and minimally invasive, as it does involve a needle going through the skin barrier.

Kybella results are permanent, if you do not gain weight.

If you decide to embark on a weight loss routine, or want to get cosmetic treatment, always talk to your doctor first. 

Not all diets, and not all treatments are suitable for everyone. It is especially important to be careful if you are pregnant or breastfeeding, or if you have any long term condition that affects your metabolism, or your healing times. 

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