How To Rid Of Stubborn Belly Fat – Are you struggling to burn that last bit of stubborn belly fat? Here’s what you need to know about stubborn fat and how to lose it once and for all.

What usually happens is that they get to a point where, no matter how hard they work, they struggle to lose those last 10-20 pounds. The worst part is that it’s usually right in the middle of their stomach… right where they DON’T want it!

How To Rid Of Stubborn Belly Fat

How To Rid Of Stubborn Belly Fat

But before I get too far into all of this, I want to introduce you to one of my clients, Whitney:

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When Whitney and I started working together, she already knew a lot about tracking her diet and working out at the gym. Despite her knowledge, she continually struggled to get rid of the extra fat on her upper legs and belly.

After working together for a few months, she was finally able to break through her old weight loss plateau.

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

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

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The truth is that there is no magic way to get rid of stubborn fat on your belly, thighs, butt, etc…

It really comes down to just a few very simple (but VERY important) diet, exercise, and mindset strategies.

The fact that you are reading this article shows that you are determined to discover the solution to your belly fat problems.

How To Rid Of Stubborn Belly Fat

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

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99% of it is total rubbish. Just a bunch of confusing and polarizing research theoretical views to feed a pre-existing bias or agenda.

Sounds like a great way to market some low-quality products and pills supposedly designed to “fight” and “target” stubborn belly fat, doesn’t it?

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

Instead, here’s a quick summary of what you need to know about burning fat and why some fats are harder to lose than others:

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▶️ “Burning fat” is a two-step process that includes breaking down fat stores for energy (lipolysis), which is then sent to cells for use in different bodily functions (oxidation)

▶️ For lipolysis (the breakdown of fat cells) to occur, your body sends out chemicals known as “catecholamines”, which bind to fat cell receptors – essentially acting as a lock and key to open them??? ?

▶️ There are TWO types or receptors in fat cells – alpha and beta receptors. The difference you need to know is that beta receptors speed up lipolysis and fat burning, while alpha receptors slow it down.

How To Rid Of Stubborn Belly Fat

You see, normal fat cells have a lot of beta receptors which, as we just learned, stimulate fat burning…

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Stubborn fat cells, on the other hand, contain a higher proportion of alpha and beta receptors, making it MUCH harder to burn fat.

In men, it is common to see stubborn fat on the belly, lower back, and chest. Women tend to deal with it most on their stomachs, thighs, and upper legs.

Now that you better understand WHY stubborn body fat exists, it’s time to bust some myths about getting rid of stubborn fat and body fat in general.

Once you’ve erased these myths from your working memory, we can focus on strategies that actually eliminate stubborn belly fat once and for all!

All About Stubborn Body Fat And How To Get Rid Of It?

Now, there are certainly more than two myths circulating about methods for losing stubborn belly fat, but of all the confusion and delusion, these TWO myths seem to mislead people the most…

When the average Joe or Jane wants to lose belly fat, what’s the first thing they do?

Which makes intuitive sense. If you want to burn fat in a certain problem area, then it seems like exercising that area and feeling a “burn” would be the solution, right?

How To Rid Of Stubborn Belly Fat

The only way to lose fat from a stubborn area is to lose weight in general. To do this, you need to consistently eat in a calorie deficit over time. (more on this in the 5 Step Plan section)

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It’s not that losing stubborn belly fat is impossible. Instead, it takes more time and patience to lose than normal fat.

On the other end of the spectrum, some people believe that the only thing that matters when losing weight is energy in versus energy out… and they’re right.

You just need to use some combination of eating fewer calories from food and/or burning more calories from exercise to achieve a calorie deficit for weight loss.

When people talk about wanting to lose weight, what they really mean is that they want to lose fat.

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You see, you will lose weight if you eat less and move more… but that doesn’t guarantee that the weight you’re losing is coming solely from fat.

If you’re creating a calorie deficit through crash dieting and chronic cardio, chances are you’re also losing a lot of lean muscle weight…

Now, there’s no debating the importance of eating fewer calories to lose weight. Thousands of studies and hundreds of years of metabolic research have shown that losing weight reduces calorie deficits. (proof)

How To Rid Of Stubborn Belly Fat

But you need to strike a balance between eating just enough calories to lose weight and ALSO eating enough to not lose muscle tissue unnecessarily.

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And believe me when I say that muscle loss is the LAST THING you want to happen while dieting…

There are a multitude of health benefits to having lean muscle mass, including stronger bones, better nutritional breakdown, better physical function, etc.

For the purpose of losing stubborn fat, the benefit we are most concerned about is the metabolism-boosting effects that come from having more lean muscle mass.

It’s what needs to happen on paper, but the details of HOW you’re eating less and moving more are important too!

The Truth About Getting Rid Of Your Stubborn Belly Fat

I have bad news, better news, and finally, good news for your stubborn fat loss efforts. I’ve always liked to hear the bad news first, so I’ll start there…

???? THE BAD NEWS: Other than getting liposuction or using steroids, there’s not much you can do to speed up the quick loss of stubborn belly fat.

???? THE BEST NEWS: Losing stubborn fat is not impossible! It just requires more effort and patience than most people are willing to commit. (except you… you can do it!)

How To Rid Of Stubborn Belly Fat

???? THE GOOD NEWS: In the remainder of this article, I will outline a 5-step plan that will help you lose stubborn body fat once and for all!

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It’s not a quick fix, but if you follow the strategies and advice in this next section consistently, I guarantee it will help you adjust your diet and exercise to promote fat loss and muscle gain – the

If you are more restrictive, you will end up exacerbating many of the negative symptoms of the diet, such as increased hunger, low energy, stress, and bad mood…

Protein, fiber, and micronutrients (vitamins and minerals) are essential components of a healthy, successful fat loss diet.

▶️First, there’s the protein. I won’t go into the specific benefits of protein in this article, as I’ve written about protein and fat loss in the past. For now, just know that having an adequate amount will optimize your ability to build/retain lean muscle mass and stay full longer.

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I recommend consuming 0.7-1g of protein per kilogram of desired body weight. You can eat more if you want, but there aren’t many benefits to following these recommendations.

▶️ Fiber helps you stay full and promotes digestive health. I recommend setting ~25g per day as a minimum goal, or 14g of fiber for every 1,000 calories

▶️ Micronutrients (also known as Vitamins and Minerals) come in “micro” quantities in our diet. Unlike our three macronutrients, there are MANY different vitamins and minerals in our food…

How To Rid Of Stubborn Belly Fat

The good news, though, is that you don’t need to monitor your micronutrients as long as you eat healthy foods most of the time.

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As long as 80% of your calories come from micronutrient-rich whole foods like vegetables, fruits, meat, eggs, dairy, grains, potatoes and starches…

So it is acceptable for 20% to come from less nutritious foods, such as sweets, cookies, donuts and ice cream.

While it’s absolutely possible that you have a slower metabolism, 90% of the time it’s because of things that are in your control.

You see, your metabolism refers to ALL the energy you expend during the day, both in your bodily functions and in your physical activity.

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Cardio can help, but after a while it can become monotonous and lead to unnecessary stress while dieting.

For example, instead of walking on a treadmill for 60-75 minutes in one big session, you would divide the same walking time into 4-5 mini activity interval sessions…

As you can see, I can squeeze in 75-85 minutes of walking throughout the day without having to get bored with a long, tiring session.

How To Rid Of Stubborn Belly Fat

Heck, walking can even be rejuvenating when used in small bursts throughout the day. I wear

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