Stubborn fat, as the name suggests, is the most difficult fat to lose on the body. Everyone's situation is different, and the location of stubborn fat is also different. The main stubborn fat in girls comes from the waist, abdomen, and arms, which are firmly attached to the body, not only unsightly but also affect physical health. Do you know how to reduce stubborn fat? All changes are inseparable from it, mainly diet+exercise!
2. In terms of diet, it is recommended that everyone pay attention to 5 points:
a. Quit sugar: Sugar containing foods can increase insulin levels and prevent fat burning. Excessive consumption of sugary foods such as cookies, cakes, milk tea, and beverages should be avoided. b. Main staple food should not exceed 400 grams per day: The intake of carbohydrates (main staple food) in Chinese dietary habits is generally excessive, and the Chinese Dietary Guidelines recommend that an adult should consume 250-400 grams of main staple food (grains, potatoes, and miscellaneous beans) per day.
c. Eat more high-quality protein: Protein is one of the main components of muscle synthesis, and the higher the muscle content, the faster the basic metabolism of the human body. Suggest consuming more eggs, dairy, meat, fish, beans, etc. to supplement high-quality protein.

d. Vegetables should not be less than 300 grams per day: Vegetables (excluding high starch vegetables such as potatoes) are low in calories, large in size, rich in dietary fiber, and also contain abundant vitamins and minerals. Eating more can help prevent weight gain and weight loss. Try to arrange 300-500 grams per day.

e. Pay attention to hidden calories: 100g of vegetable oil has 904 calories, 100g of mayonnaise has 684 calories, and 100g of Thousand Island sauce has 475 calories. The hidden calories in seasoning must be avoided.
Finding suitable and easy to stick to sports
2. In terms of exercise, there are three main points to pay attention to. Achieving these three points is enough for everyone to lose weight.
a. There is no best exercise, only the one that suits you best. b. Compared to exercise intensity, long-term adherence to exercise is more important. It is a type of exercise that consumes less calories per unit of time. As long as it can be persisted for a long time, it is the most important to lose weight.
c. Aerobic exercise reduces fat, anaerobic exercise increases muscle, and it is recommended to do more aerobic exercise for weight loss. In the later stage of weight loss, aerobic+anaerobic exercise is the healthiest.
3. Developing good lifestyle habits
In terms of lifestyle habits, three main points to pay attention to are:
a. Drinking no less than 2000 milliliters of water per day: The burning of fat cannot be separated from water, and sufficient water intake can also increase satiety and reduce dietary intake; b. Sleep 7-8 hours a day: Sleeping too late increases the risk of eating snacks and snacks. Lack of sleep promotes appetite, lowers metabolism, and reduces the likelihood of exercising the next day;
c. Never go to extremes: Extreme methods may seem like they lose weight quickly, but they are neither effective in reducing body fat nor sustainable. Therefore, if you lose the last ten pounds of meat, you can work harder, but don't go to extremes.

Finally, I hope everyone understands that solving stubborn fat is a repetitive process. Long term adherence to a healthy diet, exercise, and lifestyle, and cultivating habits, is the only opportunity!