Bingo wings? Thunder thighs? Love handles? Follow our guide to beating those stubborn fat spots

Bingo wings? Thunder thighs? Love handles? Follow our guide to beating those stubborn fat spots

By Michele O'Connor

We bring you a personal training plan from Scott Laidler and explain how you can reduce fat in problem areas with diet, exercise and lifestyle changes

Follow our guide to beat those stubborn fat spots!

Most women have hard-to-shift fat spots that they’d love to lose. Top of the list is excess weight on our hips, closely followed by outer thighs, tummy fat and upper arm fat, according to a study by cosmetic clinic Lovelite.

While these stubborn bulges are largely down to genetics, our hormones can also govern where we store fat, explains Max Tomlinson, author of Target Your Fat Spots and co-founder of MaxHealth.

And hormonal imbalance can be caused by poor diet, stress, environmental pollution and lack of effective exercise, he says.

He believes that each fat spot – whether it’s stomach fat, bra-bulge, big thighs and bottom fat or bingo wings – is caused by the action or inaction of a specific hormone.

The good news is that you CAN reduce fat in problem areas with diet, exercise and lifestyle changes.

Follow our guide, which comes complete with a specific “killer” exercise from personal trainer Scott Laidler.

Flabby Belly and Muffin Top

A paunch may indicate a problem with the adrenal glands, explains Max. Unmanaged long-term stress causes the body to produce too much cortisol which can raise blood glucose levels. This triggers the release of insulin, which instructs the body to store excess glucose as stubborn deposits of fat around the stomach.

Diet: “Stubborn fat feeds off sugar and starch,” explains nutritionist Miguel Toribio Mateas.

Cut down on stodgy foods, and eat more colourful fresh vegetables, particularly the green and leafy varieties, and lean protein. Keep blood glucose levels stable in the face of stress-induced cortisol surges, advises Max. Increase intake of slow-burn, low-GI foods (wholegrains, vegetables, pulses, fish and meat) and cut out high-GI foods (processed foods, cereals, sugar, dairy products, dried fruit, beer, wine, fruit juice and coffee).

Cook with ginger – it’s been shown to help manage blood sugar levels as effectively as drugs, and without any of the side effects. And having eggs for breakfast will leave you feeling fuller for longer.

General exercise: Jogging, swimming and cycling

The secret to losing abdominal fat is cardiovascular exercise – not crunches. While curls and sit-ups build muscle, it can stay hidden below stubborn fat. Jogging, cycling or swimming will increase your metabolic rate and burn excess fat in this region. But don’t overdo it – too much exercise can also increase cortisol production.

Killer exercise: The Plank

• Begin on hands and knees then distribute your weight between your toes and elbows, keeping your body straight and pulling your stomach in.
• Do not allow hips to move to the side, drop or raise.
• Hold position for at least 30 seconds.

Lifestyle tips: Relax! Anything that helps you to unwind reduces stress levels and breaks the hormonal cycle that is causing your body to lay down belly fat. Studies show that reducing stress will also decrease cravings for calorie-dense foods.

A good quality fish oil or omega oil will help burn fat and slow the absorption of sugar through the gut.

Source: http://www.mirror.co.uk/lifestyle/dieting/success-stories/bingo-wings-thunder-thighs-love-3663878#rlabs=2