If you can’t lose stubborn belly fat, this is why (thread):

First, we need to understand the two types of fat: Subcutaneous fat, and Visceral fat. Subcutaneous fat lies beneath your skin, the kind you can pinch with your fingers. Visceral fat is belly fat found deep within the abdomen, and is far more dangerous. Here’s why:

Visceral fat: • Wraps around organs • Produces toxic chemicals • Releases inflammatory markers The scariest thing about it? You can’t see or touch it. It’s the “beer belly” that pushes out the abdominal area. And is the reason for the stereotypical “dad-bod".

But what are the real dangers of visceral fat? • Obesity • Insulin resistance • High blood pressure Which are linked to: • Stroke • Diabetes • Heart disease Okay, but what can we do about it?

The 5 most effective strategies to fight visceral fat are: • Prioritizing sleep • Intermittent fasting • Resistance training • Not drinking calories • Eating a high-protein diet Let’s dive into why each is crucial to lose fat:

1) Prioritize Sleep Poor sleep: • Increases your hunger hormone (ghrelin) • Reduces insulin sensitivity, keeping blood sugar elevated • Disrupts mood and impulse control (causing emotional eating) If you don’t focus on sleep, you won’t lose the gut.

2) Intermittent Fast Reducing your eating window provides many benefits: • Burns fat while increasing metabolic rate • Teaches the body to use stored energy (fat) • Gives your digestive system a chance to heal/ rest Create an 8-10 hour eating window that fits your schedule.

3) Resistance Train If you aren’t building muscle, your metabolism is suffering. Increasing muscle mass increases your NEAT (Non-exercise activity thermogenesis). This helps you burn more calories when you’re resting and sleeping. Weight train 3+ days a week.

4) Don’t Drink Calories Things like: • Alcohol • Juice • Soda Create massive sugar spikes. Think of it like a liquid IV straight into your bloodstream because there is nothing to slow down digestion. Cutting these drinks out is crucial to shed stubborn visceral fat.

5) Eat a High Protein Diet Protein: • Makes you feel more full and satiated • Helps you build muscle, increasing NEAT • Slows down digestion (limiting spikes/ crashes in blood sugar) Aim for 0.8 - 1.0 grams of protein per pound of body weight a day.

5 ways to shed stubborn belly fat: • Prioritize sleep • Intermittent fast • Resistance train • Don’t drink calories • Eat a high-protein diet

Thanks for reading! If you learned something and want more on taking control of your health, follow me @chrisboettcher9. Comment below and RT if you found value in this thread so others can see it as well.

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