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Why You Can't Lose Stubborn Fat (4 Things Stopping You)

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Rating: 4.0; Vote: 1

For most of us, our stubborn fat areas tend to be the lower belly, love handles, and lower back fat that we cant seem to get rid of. There is a scientific explanation to why stubborn fat reduction is so challenging. These areas receive less blood flow and contain fat cells that are more stubborn to burn off compared to other areas of our body. So, getting rid of your stubborn fat belly and lower back will still require a great deal of patience and perseverance. But theres a problem. When it comes to how to lose stubborn fat, staying patient and adhering to your calorie deficit will get increasingly difficult to do as you get leaner. And that is exactly what this video is about. Ill cover 4 habits you need to break so you finally lose that lower belly fat! The first thing preventing you from losing that stubborn fat belly is youre too aggressive. Your rate of weight loss throughout the weeks will, and SHOULD slow down. Yet the second people stop losing 1-2 lbs a week and their weight loss begins to slow down, they get worried and try to speed it up by using unsustainable approaches. This can then lead to rebounding altogether or too much weight being lost too quickly, which comes at the cost of muscle loss. Muscle loss seems to be highly correlated with increased hunger levels, which doesnt seem to recover back to normal until that muscle mass is restored. This then makes dieting that much harder to the point where you just cant stick to it for long enough for fat loss to reach those stubborn areas. So, stick to a rate of weight loss of around 0. 5-1% of your bodyweight per week. The next habit you need to break to get rid of stubborn fat is poor calorie tracking. Many people overlook the little things like condiments, creamers, and sauces. And when you throw in the dinners out, the social events, or the weekends where most people end up just letting loose or just loosely tracking their calories, that can easily rack up to thousands of additional calories that will completely offset the hard work you put in all week. So, be diligent with your tracking. And when you do go out for dinners or social events on the weekends for example, plan ahead so you can enjoy yourself without sabotaging your progress. The third habit you need to break when it comes to how to lose stubborn fat is poor calorie management. As you get leaner and are now also likely eating less calories than you were in the beginning of your diet, you have much less wiggle room for your calories. This means that youre going to have to opt for high volume, nutrient-dense, low calorie foods that will provide the best bang for your buck in terms of suppressing your hunger, boosting your daily energy levels, and speeding up your recovery. Yes, you can still fit in treats here and there and use an if it fits your macros approach, but the frequency at which you do so will have to decrease as you get leaner. The last thing that is preventing you from losing that stubborn lower belly fat is that youve gotten lazier. Youve been dieting for a while, things are getting tough, and the initial excitement of starting your diet is gone. This is when people start to overlook the little things. They start to be less active, theyll skip out on walks, and theyll just move less throughout the day than they used to. Which is detrimental for fat loss since these subtle movements actually do burn a significant amount of calories everyday. This, in combination with the fact that you just weigh less now than you did at the start of your diet, can result in you now unknowingly burning hundreds of calories less than you did before. So, to account for this drop in calories burned, you have a couple options. You can either bump up your overall activity levels a little more and/or slightly reduce your calorie intake. But to minimize the extent to which you have to do those two things, just make it a habit to move more throughout the day. All in all, when it comes to losing stubborn fat, the more variables you can control and keep track of the better. Thats exactly why within our Built with Science programs, we not only guide you week after week with your workouts and nutrition, but weve also included tracking software thatll enable you to see how your weight and the daily calories you burn change throughout the weeks. To get started today, simply take the analysis quiz to discover which science-based program would be best for you: Time stamps: 0: 00 Why Is Stubborn Fat So Stubborn? 1: 38 Calorie Deficit & Stubborn Fat 2: 13 Thing #1 4: 04 Thing #2 6: 16 Thing #3 7: 59 Thing #4
Date: 2022-01-03

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Comments and reviews: 10

Chris
Sorry but this guy is omitting one of the most crucial aspects of losing weight and losing fat. Do your research on the hormone insulin. The trick with losing fat is to cut your insulin levels to very low. Insulin is the fat storage hormone. Counting calories is a myth. Its much better to virtually eliminate carbs and with that your insulin levels will plummet and help kick in your fat burning metabolism, Hormones have massive influence on your ability to lose weight and fat storage. Intermittent fasting over 18 hrs can help kicking in your metabolism. You may well have a degree of insulin resistance which can be an issue
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Kermit
False promises. Questionable information. And mostly useless conventional wisdom. Makes it sound like all you have to do is stick with your diet to get washboard abs. Nothing could be further from the truth. Unless you do resistance exercises, you are going to lose muscle mass. And you are going to hold onto fat in certain places no matter how low your weight gets. The best way get at those stubborn places? Don't let yourself EVER put on fat in the first place. Because after the age of 30, it is pretty much there to stay.
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sport
This is probably exactly what i needed to hear. I lost 100 lbs a few years ago and now I'm finally tackling the lingering belly fat that's haunted me since my weight loss.
I know, intuitively, that if I want to have a crop-top-ready body, I'm just going to need to stay disciplined in my healthy approach to fat loss for a long time, but I find myself searching for quick fixes. This video is helpful in being the reasonable voice telling me the things that i already know.
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Lion
As a 15 year old at about 5 foot 10 i was roughly 17 stone so very overweight last year I lost alot of weight getting to my lowest at about 13 stone 9 pounds around that i didnt look anything fantastic but ive slowly gained it back due to not caring and keeping track im now 62 and have gained most of my weight back but im still alot better than before
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ICED83
Love the advice and videos. However I work in a camp/lodging setting where macro counting is almost impossible. I do my best but it wouldn't surprise me if I end up counting too low. What would you suggest to someone that uses the facilities gym and weighttrains everyday?
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Lewis
I dont have back fat because Im quite slim and Ive been working on my back and shoulders along with my arms and abdomen, but I am trying to get rid of my hip fat as it pokes out a little, i have been doing mounting climbers and squats to help burn it.
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Garth
It really isnt sustainable to stay lean I would rather stay at 12 % body fat and be muscular with some mass instead losing the extra weight to get lower than that makes me look smaller unless you use unnatural supplements
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heliosboy
I have extra fat under armpits, I don't know how to get rid of it. Chest workout not work so fast to get rid of it, btw I have quite broad chest but not big shoulders muscle
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Marga
problem is CUTING calories! old mistake! you need cut carbs and sugar omg NOT calories. because you triggering insulin! thats why is so hard because rice and bread
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sport
honestly I don't really want to go below a certain point. I like food. I wanna be at the point where I can see my abs and stop there
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