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5 Tips To Lose Stubborn Belly Fat Faster

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Rating: 3.3; Vote: 3

Stubborn fat is tough to get rid of, but these tips will help you lose that lower belly fat and love handles that just don't seem to budge. If you are stuck and can't lose any more belly fat regardless of how much you workout and diet watch this video it will help. There are physiological differences between regular body fat and stubborn fat. Stubborn fat tends to accumulate around the belly and love handles for men, as well as the hips and thighs for women. Stubborn fatty areas around your body just don't seem to burn off or change much even as you see the pounds fall off the scale. You might see changes in your arms, your face, and other areas that are further away from your center of mass while your belly fat or love handles basically stay the same. There are a couple reasons for this, one is that stubborn fat tends to have a higher ratio of alpha-receptors than beta receptors making the fat release at a slower rate from those last spots that just don't seem to budge( ) These stubborn areas tend to receive less blood flow than regular subcutaneous fat as well. This means that even after you trigger fat loss with diet and exercise, and that causes your body to release the triglycerides that are found within your fat cells, Those triglycerides still have to be broken down into fatty acids and mobilized through the bloodstream to get burnt off. So the lack of blood flow to these sites in combination with the receptors (1) makes it much more difficult to release and mobilize fat, making fat loss much slower from these stubborn areas. So how do we actually get to that fat and burn it off once and for all? Well first I know it might already be obvious but you have to be in a calorie deficit to create the conditions to burn fat, to begin with. If you're currently not burning any fat at all, and you're not losing any weight off the scale for a few weeks or longer, that most likely means that you're currently not in a calorie deficit. This could be for a number of reasons especially if you've already been dieting for some time. For example, as you cut calories to create a calorie deficit, even if you do everything right, you'll still lose some muscle over time, slowing your metabolism. You'll also be losing fat mass over time. Fat cells require energy to maintain. So when you lose fat while dieting you also reduce the amount of energy required to maintain your body. Since your overall body weight or body mass will also go down, basic movements will require less energy further slowing your resting metabolism. So as you burn more fat and get closer to the stubborn areas, your body will require less and less energy, so you'll have to reduce your calories further. To drive this home this means that even if a macro calculator says that you have to eat 2000 calories per day to be in a calorie deficit and burn fat if you're not losing any inches or pounds and you're tracking your calories at 2000 per day, it literally means that the calculator is wrong and you're likely at maintenance, and you'll have to subtract calories further to put yourself into an actual deficit to continue burning fat, and eventually get to that stubborn fat. And that brings me to tip number 2 before you assume that you're stuck and you start restricting calories further, make sure that you're actually tracking your calories for a full week and that you're tracking them accurately. Too many times people assume they're eating fewer calories than they actually are. This has been a consistent problem for not only average conditioned people that I've trained but also for more advanced bikini and physique competitors that I've trained. So just spend at least a few days, and track every calorie including the condiments that most people usually leave out, the oils you use, and the sugar in the creamer that you add to your coffee. After tracking if you still haven't lost weight or inches during that week, lower your calories by about another 200 to 300 calories and you'll probably notice more fat loss the following week. Keep in mind this process of dropping more calories is something that you may have to repeat a few times as your body adapts to your diet. And that actually brings us to the third tip, which is to incorporate refeeds or calorie cycling to blunt and maybe even reverse a process known as adaptive thermogenesis. This is essentially a term used to describe your metabolism slowing down more than what can be expected just from losing fat mass and muscle mass alone. (2) This so-called starvation response seems to be a natural response to the decreased amount of calories or energy that you're taking in. And as you get leaner and closer to burning that stubborn fat, adaptive thermogenesis is likely to affect you more and more making it feel like you're taking one step back for every step you move forward. DarkSoul6484: A small correction: saying less calories is not accurate because it should be less carbs based calories and not fat/protein cals. This is because belly fat is more insulin resistant that the fat elsewhere and thus is harder to burn so you need to lower your insulin resisance by eating less carbs, intermittent fasting and so on.
P. S, I wish we could maintain our baby brown fat as adults because it is way more thermogenic that our normal fat.
Date: 2022-04-25

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Comments and reviews: 9

BB
This is all excellent information. However as a female in one year of losing almost 55 kgs and in the healthy weight range a girl I know who was a competitive weightlifter said I should be careful about ab exercises because it might cause a block shape. I was talking to her about the lower abdomen as my waistline is good and she said take it easy and do specialised moves to emphasise an hourglass shape. I don t have a big problem. It s just a few kilos I d like gone off the lower abs. I m just going to stay on calorie deficit and be patient. The last thing I want is a six pack lol. I just want a slim flatter lower tummy.
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Leo
Thank you for an informative video.
As a woman, I naturally eat more calories 2 weeks out of the month, due to my menstrual cycle. I do drastically cut my caloric intake the other two weeks because I'm just not as hungry. I'm naturally more hungry and crave a lot more iron and calcium 2 weeks prior to menstruation. I never knew that this was beneficial, I always felt guilty about it and tried working out harder to compensate for the excess intake, which most of the time backfires anyways due to my energy levels being so low because my cycle.
Awe, the joys!
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tbee922
Question: I just started my diet for this year like 3 weeks ago. I'm eating only healthy food and at a calorie deficit as much as possible. But over the past week I've been having trouble falling asleep late at night. And I'm well aware sleep is extremely beneficial for burning off calories and fat, so trust me I WANT to sleep lol. Should I just do a better job at tracking my calories or try the refeed one or two days a week? Also if it helps I'm 5'9, male, about 200 lbs.
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deathshead357
I, m trying to lose belly fat but I can't afford to lose any more weight. I'm already too skinny. I am 5'9 and went from 154 down to 140. I still have the belly fat but now I look like a pregnant skeleton. If I lose more weight in order to shift the fat I will look even worse and also be an unhealthy weight. In fa, if anything, I need to put weight on and get back to 154 or 160. but then I will have even more fat.
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Ramon
Over years I found a decent diet will definitely help esp if you practice working out on a empty stomach, alot of hanging and floor leg raises, hanging knee ups, crunches, weighted sit ups can get you in the deficit but the only thing that I know that actually got rid of the extra body fat around my mid section was bike riding up hill streets and roads is what made my abs pop.
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NS
This video really hit home! I'm 6', 192lbs. Started training and eating better at the start of the year. I've got the spare tire, but love handles and belly pudge don't meet. I'm down two belt notches, but only like 5lbs. I'm leaning more on measurements then the scale for motivation. I check once a month and it keeps going down. Nice to see as I don't notice in the mirror.
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sport
1. Calorie deficit 1: 18
2. Tracking your calories accurately 2: 39
3. Incorporate refeeds or calorie cycling 3: 35
4. Reverse the effects of your diet reducing your neat levels 6: 45
5. You need to be lifting weights 7: 53
Extras:
6. You must give time for the fat loss to occur 8: 36
7. Training your abs 9: 34
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an
very informative. i myself tried to lose that stubborn belly fat but gave up because i overally shrunk so much i was almost looking like a regular non lifting person. thats a downside of reduction - its not always that you walk around with no shirt on and when you have clothes on you want to look like a lifter and not like a common man.
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Kevin
I ve been in the Philippines for 75 days and have lost 25 lbs. down to 204 now. Nothing looses weight better than hot weather. Don t stay in the air conditioned house this summer. You really need to sweat the fat away, and you can t do it when you re not outside in the heat. Be careful with your water consumption and get out there.
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