How to Get Rid of Stubborn Fat
The Final Frontier of Dieting
Stubborn fat is a major problem for many people
today. It doesn't matter if they are trying to get rid of it
through various diets or different exercise routines -- the fact is,
this fat remains and seems impossible to remove. That's why
it's called stubborn fat. I'm not aware of any diet that
seriously addresses this problem.
Liposuction is the most popular method today of
removing stubborn fat. Liposuction sucks out fat tissues
through surgery. This can be dangerous or even fatal, and it
often doesn't solve the problem, because the fat may indeed return
in the very places it inhabited before liposuction. This is a
multimillion-dollar industry today, and such extreme measures show
just how desperate people are.
There are natural, noninvasive ways to remove
stubborn fat. To understand how to deal with this problem, let
Stubborn fat is a slow-metabolized adipose (fat)
tissue. To burn fat, a natural hormonal process has to take
place. When a fat-burning process is activated, the adrenal
hormones (adrenaline and noradrenaline) bind to special receptors in
the fat tissues. There are two major groups of receptors in
the fat tissues, alpha and beta. The beta-receptors are the
more active ones, which respond to the adrenal hormones. Fat
burning occurs when the adrenal hormones activate the beta-receptors
in the fat cells. If these receptors are not activated, no fat
will burn off.
Stubborn fat has a lower ratio of beta-receptors to
alpha-receptors. As a result, it's metabolized slowly and does
not respond to the adrenal hormones. To make matters worse,
stubborn fat has more estrogen receptors in the tissues.
Estrogen (the female hormone), once bound to the receptors, causes
even more fat gain.
There's much more to it, but I don't want to make
this too complicated and scientific. So for now, let's just
say that stubborn fat presents three major problems:
It doesn't have a high enough ratio of
beta-receptors to alpha-receptors, so doesn't respond to adrenal
It has more estrogen receptors, which accelerates
On top of all this, stubborn fat doesn't have a
healthy blood circulation. These slowly metabolized fat
tissues have fewer blood vessels than a normal fat tissue, and
consequently this fat is slower to metabolize, and therefore more
stubborn or difficult to remove.
There are many reasons for having stubborn fat.
Both men and women may suffer from it as a result of maintaining an
unhealthy diet, from the liver's inability to break down and
detoxify estrogenic derivatives, or due to sensitivity to certain
foods or chemicals in foods.
Fat gain has also been associated with insulin
insensitivity and over-consumption of carbohydrates. Consuming
too many carbohydrates -- especially sugar and overly-processed,
refined carbs -- places pressure on the pancreas to overproduce
insulin in order to lower the blood sugar level.
Hyperinsulinemia then causes insulin insensitivity. When this
happens, the body converts these extra carbohydrates into
triglycerides and fat.
Deficiencies in certain nutrients, vitamins, and
minerals -- such as B vitamins, chromium, magnesium, zinc, and Omega
3 essential fatty acid (alpha-linolenic acid) -- may also cause
insulin insensitivity. This compromises the fat metabolism in
the cellular mitochondria (compounds in the cells that are
responsible for energy production and fat-burning).
Stubborn fat can be linked to protein deficiencies
as well. Vegetarians and vegans are more likely to suffer from
protein deficiencies, and especially to the essential amino acid
lysine. Lysine, abundant in animal proteins but less so in
grains, converts in our bodies to L-carnitine. L-carnitine
is an amino acid essential for the fat-burning process, and it
appears only in animal foods, especially red meat. Without enough
L-carnitine and carnitine-related enzymes in your system, the
ability to burn fat is severely compromised.
Stubborn fat can be an age-related problem for men.
The older a man gets, the more of his testosterone is converted into
estrogen Ė through a process called aromatazing. Thus, the
older he gets, the more the aromataze enzyme is active. Fat
tissues produce aromataze enzymes and therefore accelerate the
aromatazing action, which converts testosterone into estrogen.
There are natural ways to block this aromatazing process, which
we'll discuss later.
Women usually suffer from age-related stubborn fat
around their hips, thighs, and buttocks. Some women also have
stubborn-fat tissues around their upper arms or entire legs.
Age-related stubborn fat for women may be the result of hormonal
fluctuations or an increase in estrogen receptors in the tissues.
Moreover, age-related insulin insensitivity, chronic
stress, liver congestion, low thyroid, vascular permeability, and
exhausted adrenals may all make the stubborn-fat syndrome even worse
for both men and women.
There are several things you can do to avoid
Stay away from crash diets or diets that cause you
to lose fat and gain it back again. Second-generation fat is
more stubborn than the first. The more you fluctuate with
your weight, the more stubborn fat you may gain.
Avoid consuming foods to which you may be
sensitive or allergic. Some people react to certain foods,
such as wheat, dairy, or soy. If you suspect this may be the
case, get yourself checked for food sensitivities.
Eat organic food as much as possible, thereby
avoiding many estrogenic substances that are in our food supply,
such as petroleum and other chemically based fertilizers,
pesticides and herbicides (which are found in nonorganic produce),
and hormones (which are found in nonorganic meats, poultry, dairy,
Drink pure, filtered water. Don't drink or
cook with tap water that is unfiltered.
Try to minimize the purchase, consumption, and
storage of food, water, and other beverages or liquids that are
wrapped or bottled in plastic (particularly soft plastic bottles
and containers). If the food or liquid smells like plastic,
stay away from it.
Minimize your alcohol consumption. Excessive
alcohol may compromise your liver's ability to break down and
detoxify estrogenic derivatives. When not broken down and
detoxified, these estrogenic toxins penetrate the blood and cause
unpleasant symptoms like bloating, water retention, and
stubborn-fat gain. If these toxins remain unchecked, they
may cause chronic diseases and even cancer.
Control your insulin. Naturally minimize the
amount of carbohydrates you ingest by eating carbohydrates as the
last component of your meal. If needed, supplement yourself
with all essential nutrients necessary for stabilizing your
insulin, such as essential fatty acids, vitamins, and minerals.
Follow a steady exercise routine. A
comprehensive diet and exercise routine is the first defense
against stubborn fat. Exercising boosts the metabolic rate,
reduces stress-related symptoms, and thus accelerates the diet's
effects. However, avoid overtraining. Chronically
overstressing your body may cause the opposite effect and slow
down your metabolic rate.
Plastic is a very controversial issue. Its use
is widespread in packaging all types of food and beverages, and many
oils. Most of these plastic bottles are made from polyethylene
(a type of plastic that's been shown to be an acceptably safe
packing material for foods and oils). However, some plastics
used for packaging food on the market today are toxic.
Udo Erasmus says that many plastic fibers contain
toxic estrogenic chemicals that are dangerous to our health.
In my opinion, avoiding plastic altogether would be very impractical
and almost impossible, given how widespread it is today.
Therefore, I recommend that everyone do their best to check what
type of plastic packaging is used before buying and consuming
products wrapped or bottled in them. And, as noted above, you
can use your senses. If anything edible smells like plastic,
stay away from it. Moreover, acid-based foods such as lemon
juice, vinegar, tomato sauce, and wine should not be packed or
stored in plastic containers, since acid is more reactive with
certain plastic materials.
Safety measures to protect from toxic plastics:
Cut away a small amount of the outer edge of foods
that are wrapped in plastic, such as cheese.
Store food and beverages in glass or ceramic
Any plastic wrap to save food should cover the
container, but not touch the food.
Minimize the microwave, especially with foods
wrapped in plastic
Summing up: How to prevent stubborn fat
Avoid weight fluctuations.
Avoid foods to which you are sensitive or
Minimize your consumption of nonorganic foods,
especially ones that are high on the food chain.
Drink clean, pure water.
Be conscious of plastic packaging. The soft
smelly kinds are the worst.
Avoid excessive alcohol consumption or constant,
Control your insulin and minimize carbohydrates.
Follow a steady exercise routine.
Men typically suffer from stubborn fat around the
belly and the chest, and women get it around their hips, buttocks,
and thighs. If you want to get rid of it, you should also
consider trying natural supplements that may help you burn it off.
Natural Stubborn-Fat Busters
Citrus bioflavonoids contain some natural properties
that may block estrogen. Citrus flavonoids are abundant in the
white, spongy layer of citrus peels.
Soy flavones contain mild estrogenic properties.
Most people are not affected by this mild estrogenic stimulation.
Soy flavones bind to the estrogen receptors in the tissues and thus
block these receptors from estrodiol, the most potent estrogen
hormone. Estrodiol is called the "bad estrogen," because of
its occasionally powerful effects on the body, such as bloating,
water retention, fat gain, feminization of men, fat under the skin,
and stubborn fat gain around the chest and the belly.
Experiments conducted in Italy have shown that
combining citrus bioflavonoids with soy flavones is a most powerful,
natural way to block the estrogenic effect on the body. Adding
citrus bioflavonoids to soy flavones creates a more powerful defense
against estrogen than taking soy flavones alone. It's popular
today to take soy flavones as a natural preventative aid against
estrogen-related cancers, but I feel the above combination is much
You can find both of these in natural food and
specialty vitamin stores. They're sold as nutritional
supplements in the form of capsules or tablets. Let me mention
again that those who are sensitive to soy should consult their
physician before taking any supplements containing soy flavones.
Anti-Aromataze Nutrients: Chrysine, Lignans, and Stinging Nettle
Chrysine is a flavone that's derived from the
Passiflora plant, or passion flower. It's chemically similar
to cercitine, which is a citrus flavone. There was much hype
about chrysine a few years ago when it was considered to be a
powerful natural anti-aromataze substance. Unfortunately,
those who took chrysine didn't get the expected results.
Some now believe that in order to get a positive
result, one needs to take large amounts of chrysine (up to 5 or even
10 grams per day). In my opinion, chrysine may work as an
anti-aromataze agent if taken in combination with other citrus
bioflavanoids. These flavones and flavonoids work very well
when combined together. However, when you isolate them, they
aren't as potent. The synergistic effect of all these flavones
together is what makes them so active. That's the way they
appear in nature, and that's the best way to take them to get
Flaxseed lignans are found in the fibrous part of
flaxseed, and according to Udo Erasmus, contain anti-estrogenic
properties. It's unclear whether they work by solely blocking
estrogen receptors, or by blocking the aromataze enzyme as well.
However, lignans have shown positive results as a natural aid
against estrogen-related problems. The best way to naturally
ingest flaxseed lignans is through high-lignan flaxseed oil or
flaxseed meal. Both are available in natural food stores.
NaturoDoc Note: This oil is unsaturated and
can be overdosed, causing even more inflammation and oxidative
stress. Better weight management is obtained from coconut oil,
although the flax meal and whole seeds have very good fiber and
lignan properties. Read our article on coconut oil
Stinging nettle is an herb with promising potential
as a natural aid against aromataze. Historically, people used
nettle seeds and roots as a potency remedy. Nettle may have an
aphrodisiac effect on men by increasing the level of free
testosterone in the blood.
The anti-aromatazing properties of this herb are
probably due to its ability to bind to the aromataze enzyme and thus
neutralize it. Recent studies suggest that the plant may also
be useful in treating enlarged prostate. When you take
stinging nettle, follow the dosage recommended on the bottle.
Nettle may also be a natural aid for women who suffer from
estrogen-related stubborn fat. Due to its high-lignan content,
this herb may help women block the effect of estrodiol.
Liver Detoxifiers as a Defense Against Alcohol-Related Stubborn
Fat and Estrogen Derivatives
As mentioned before, one of the reasons for
excessive estrogenic activity in the body is liver congestion.
The liver works as a filter organ to break down or neutralize
toxins, preventing them from reaching the blood. Excessive
alcohol consumption blocks the liver enzyme that breaks down
estrogen. Therefore, toxic estrogen derivatives go directly
into the bloodstream, creating negative estrogenic effects.
That's one reason why many heavy drinkers and alcoholics suffer from
estrogen-related stubborn fat.
Inol-3-carbinol is a flavon that appears in
cruciferous vegetables such as broccoli, cauliflower, Brussels
sprouts, and kale. This flavon is believed to be a natural aid
for the liver's estrogen metabolism. You would need to ingest
a lot of cruciferous vegetables to attain positive results.
This may be unappealing and also uncomfortable, because consuming
large amounts of broccoli, for instance, may cause gas or send you
running to the bathroom. It's possible today to buy an active
form of inol-3-carbinol, patented as "DIM" and distributed under the
brand name Indoplex.
(NaturoDoc Note: DIM is more extensively
discussed here, and
can be purchased online through the NaturoDoc Store
Nevertheless, routinely consuming cruciferous
vegetables is a natural, simple way to protect the liver.
Supplementation is recommended for those who suffer from
alcohol-related liver problems. Healthy people, in my opinion,
should be able to protect themselves by simply maintaining a proper
Those who want to accelerate liver detoxification
and rejuvenation should consider taking milk thistle and dandelion
root, since these herbs have been shown to help the liver detoxify
and recuperate. Dandelion root is a diuretic herb and mildly
laxative, so be cautious about the amount you take. Start with
a small dosage, see how you feel, and then increase it slightly.
Both are available as teas, tinctures, and capsules.
Adenosylemethionine (SAM) is a relatively new
supplement. Its primary function is to alleviate depression;
however, it can also be very useful for liver detoxification,
especially for those who suffer from estrogen-related toxicity.
Our bodies naturally produce SAM, but those who have metabolic
problems or nutrient deficiencies may not produce enough. SAM
is available in most natural food and specialty vitamin stores.
Those who take steroids, and women who take hormone
replacements, place pressure on their liver to break down and
detoxify these drugs. An inability by the liver to break them
down may cause unpleasant symptoms such as bloating, water
retention, and weight gain. Natural supplementation in these
cases could help.
Yohimbe bark is an herb derived from a West African
yohimbe tree. Yohimbe is used as an aphrodisiac herb for men
who want to boost potency. It may also benefit those who
suffer from stubborn fat. Yohimbe is an alpha-2-adrenergenic
antagonist, meaning that yohimbe may block alpha-receptors of fat
cells. By blocking alpha-receptors, it makes it possible for a
stubborn fat tissue to be metabolized (the adrenal hormones bind to
the beta-receptors and activate a fat-burning response). For
both men and women who suffer from stubborn fat, this herb may offer
positive effects. However, some people don't react well to
yohimbe. Those who suffer from high blood pressure, heart
conditions, or thyroid problems should consult their physician
before trying it.
NaturoDoc Note: Our yohimbe products can be
purchased online through the NaturoDoc Store; see the Related
To help get rid of stubborn fat, it's worth
considering some nutritional supplementation, which may help attack
it on four levels:
Anti-estrogen (citrus bioflavonoids and soy
Anti-aromataze (chrysine plus citrus
bioflavonoids, flaxseed lignans, and stinging nettle)
Liver detoxifiers (inol 3 carbinol, milk thistle,
dandelion root, and SAM)
Alpha antagonist (yohimbe bark)
In closing, let me reiterate how essential exercise
is to accelerate fat burning and reduce stress. Of course,
maintaining a healthy diet is of utmost importance in order to
achieve positive results. Exercise makes the results you're
hoping for happen that much faster.
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