How To Get Rid Of Stubborn Lower Stomach Fat – Once you’ve made significant progress in your fat loss journey and shed significant pounds, you may have to deal with the most frustrating aspect of fat loss: that last bit of fat, especially around your belly. You already know what it takes to lose fat consistently – you follow a calorie deficit diet and exercise regularly, however, all this science-backed information doesn’t work once you start to stagnate. This is where most people end up giving up on their hard work and reverting to old habits.

Finally this article will discuss five great tips to burn belly fat and unlock your true physique.

How To Get Rid Of Stubborn Lower Stomach Fat

As you lose fat, your metabolism slows to compensate for your body supporting a smaller frame. To continue losing fat without hitting a plateau, you need to further adjust your calories and create a greater caloric deficit than before. Adjusting your calorie intake will put your body back into the deficit it needs to burn fat. To determine your new calorie intake, you can estimate your basal metabolic rate (BMR) using an online BMR calculator.

Why You’re Struggling To Lose Your Lower Belly Pooch

One thing you need to be aware of is that you should never drop your calories too steeply, otherwise, you will suffer from a severe deficit, muscle loss and possibly a stalled metabolism. With a deficit of 250 calories per day, you can achieve a fat loss of 200-300 grams per week. Accept the fact that fat loss is difficult for everyone, and you’re not the only one who’s plateaued. So, be patient and consistent with the process and the results will follow.

Getting down to a low body fat percentage is much more than just restricting calories. To get rid of every last drop of belly fat, you need to make some dietary changes in your daily routine. Reduce portion sizes even further, reduce your sugar intake to a minimum, and eliminate processed carbohydrates, alcohol, and saturated fat from your diet. Since you follow a very restrictive diet plan, eating out in restaurants and social situations can be a difficult experience for you. You may also need to up your protein intake somewhat to support the long hours you spend in the gym building lean muscle, which will boost your metabolism and help you maintain a lean physique.

As you go deeper into your fat loss journey, you need to increase the intensity of your workout to lose that stubborn fat. Strength training should be the main focus of your routine, and you should try to lift as heavy as you can or increase overall volume. Either way, try to consistently do progressive loads to maintain or build lean muscle mass. If you want to know more about adding progressive overload to your program, read our best-loved article, The Definitive Guide to Progressive Overload. A progressive load will help you overcome any plateaus you are currently facing or stagnating. The more lean muscle you carry, the easier it is to shred that last bit of fat. In addition to strength training, you should add cardio or HIIT sessions to your weekly routine to burn some extra calories and speed up your fat loss results. We already have a blog about High-Intensity Interval Training (HIIT). How does it work? What are the benefits? Go through the article to understand how and why it is important to focus on the intensity of your training sessions.

Looking at yourself in the mirror doesn’t show the amount of progress you’re currently making. To track your progress, you need to make clear and regular assessments. Tracking your weight and body composition, documenting your body measurements, and taking photos of yourself each week will help you reach your goals more efficiently.

How To Lose Stubborn Belly Fat Naturally

The longer you follow a calorie deficit diet, the more challenging the recovery becomes. You may feel constantly tired, have mood swings and be unable to concentrate. This is because your body is deprived of many essential micronutrients by being on a restricted diet. Therefore, it is essential to include a good multivitamin like Maximalt to meet your essential vitamin and mineral requirements regardless of your daily caloric intake. Both men and women get the maximum.

You need to remember that fitness is a lifestyle and not a one-stop destination. You have to keep moving forward and be patient in your progress. You will face challenges and hit plateaus and giving up will feel like an easy option. But if you keep working hard, magic will happen.

Boas, M., & Ross, O. (2015). Low-fat and low-carbohydrate dietary strategies for weight loss: a meta-analysis.

Stubbs, J.E., & Stubbs, T.C.T. (2021). How To Lose Weight Well Here’s How To Lose Weight What You Need To Know About Stubborn Fat And How To Lose It Once And For All

Get Rid Of Stubborn Lower Belly Fat And Get Your Summer Body Ready!

What usually happens is that no matter how hard they work, they reach a point where they struggle to lose those last 10-20 pounds. Worse, it usually smacks them in the middle of the stomach… right where they don’t want it!

But before I talk too much about all of this, I’d like to introduce you to one of my clients, Whitney:

When Whitney and I started working together, she already knew a lot about tracking her nutrition and working out at the gym. Despite her knowledge, she continued to struggle with shedding extra fat around her upper legs and midsection.

After a few months of working together, she was able to break through a long-term weight loss plateau.

Skinny With Belly Fat: The Fix — Outlive

More than that, she also got rid of her stubborn belly fat (finally!) and achieved the lean and toned look she always wanted.

Now, you might be wondering why deciding to work with me helped her overcome her sticking point…

The truth is, there is no magic to get rid of stubborn fat in your stomach, thighs, butt, etc.

Really, it comes down to a few very simple (but very important) diet, exercise and mindset strategies.

Will Coolsculpting Get Rid Of Lower Belly Fat?

The fact that you are reading this article shows that you are committed to solving your belly fat problems.

But when it comes to actually getting rid of stubborn fat, there’s a lot of crappy and poppycock advice floating around the weight loss community.

99% of it is total garbage. Theoretical mumbo-jumbo and polarizing views of research to feed an existing bias or agenda.

Sounds like a great way to market a bunch of crappy products and pills designed to “fight” and “target” stubborn belly fat, right?

How To Get Rid Of Stubborn Belly Fat: Your 5 Step Plan Of Attack

But while there is no special pill or solution to burn belly fat directly (we’ll talk more about this in the Myths section), this doesn’t rule out the real existence of stubborn belly fat.

Instead, here’s a quick bullet-point outline of what you need to know about burning fat and why some fat is harder to lose than others:

▶️ “Burning fat” is a two-step process that involves breaking down fat stores for energy (lipolysis), which is sent to your cells to be used for different bodily functions (oxidation).

▶️ In order for lipolysis (the breakdown of fat cells) to occur, your body releases chemicals called “catecholamines” that bind to fat cell receptors—essentially acting as a lock and key to keep them open ????

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▶️ Your fat cells have two types or receptors—alpha & beta-receptors. The difference you need to know is that beta-receptors accelerate lipolysis and fat burning, whereas alpha receptors slow it down.

You see, normal fat cells have high levels of beta-receptors, which, as we just learned, promote fat burning.

Stubborn fat cells, on the other hand, have a higher ratio of alpha-beta-receptors, making it more difficult to burn fat.

For men, it’s common to see stubborn fat in the belly, lower back, and chest. Women deal with it more on their stomach, thighs and upper legs.

I Want To Get Rid Of Stubborn Belly Fat. Is Liposuction For Me?

Now that you have a better understanding of why stubborn body fat exists, it’s time to debunk some myths about stubborn fat and getting rid of body fat in general.

Once you erase these myths from your memory, we can focus on strategies to get rid of stubborn belly fat once and for all!

Now, there are certainly more than two myths floating around regarding methods to lose stubborn belly fat, but among all the confusion and delusions, these two myths seem to mislead people the most…

If the average Joe or Jane wanted to lose belly fat, what would they do first?

How To Lose Stomach Fat Men: 8 Tips To Get Lean In 2023

This makes intuitive sense. If you want to burn fat from a specific problem area, exercising in that area and feeling the “burn” is the solution, right?

The only way to lose fat from stubborn

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