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.

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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…
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How to lose stubborn belly fat – avoid these common mistakes!

1️⃣ CALORIES

❌ Stop cutting calories in half to lose weight. It is unnecessary and will only risk a fast decrease in your metabolism, making feasibility harder!

✅ A deficit should be around 15-20% of your current maintenance. I also recommend including Diet Breaks (staying in 1-2 week periods on your maintenance) to give yourself mentally and physically a break from the deficit. This allows you to really stick to your diet long term = stubborn areas can start to „melt“.

2️⃣ SUGAR

❌ When someone wants to quit sugar, my brain gets itchy. It doesn’t solve the problem! After quitting sugar for a while you still don’t know how to include little treats into your diet without overeating. You’re basically „training“ the wrong thing if it is your goal to maintain your weight long-term.

✅ Eat your favorite chocolate cake or whatever you might like occasionally. Incorporate those things while being in a deficit. This is how you learn to eat those foods in moderation, not by extremes.

3️⃣ CARDIO

❌ Cardio is not required for fat loss and achieving a „toned“ body. A lot of cardio can ramp up your hunger feeling for more calories than you have burned through it.

✅ Focus on strength training if you want to change your body composition. Feel free to integrate 1-2 cardio sessions or conditioning workouts. But don’t add a ton of cardio to burn fat. Most important is that you are in a caloric deficit, which is easiest to be ensured by measuring your calorie intake.

4️⃣ CHEAT DAYS

❌ Cheat days are the best way to develop an eating disorder. Cheat days and very restrictive days train your brain in black-or-white thinking. It also promotes overeating, which can quickly destroy your deficit when looking at average consumed calories.

✅ Allow yourself some unprocessed or even ultra-processed foods like cake, chocolate, etc., every day. By allowing yourself to integrate those foods, your cravings for them will decrease. I recommend eating 80% of your calories from unprocessed foods to ensure satiety and 20% of „soul food“.

5️⃣ CARBS

❌ I thought we were done with that, but I still see people cutting carbs for no reason. Look, some restrictions have a purpose and make sense (e.g., calories in a moderate way, food restrictions for ethical, moral, or allergy reasons). However, some restrictions don’t make sense and don’t fulfill your purpose of losing weight. Being in a deficit is the essential factor for losing body fat. Technically, these calories could come from carbs only, and you would lose weight. This is not a recommendation of mine since we should also integrate proteins and healthy fats, but it just goes to show that carbs are not making you fat or losing weight. The opposite could happen when eating on a low-carb diet because your body is stressed and trying to conserve energy.

✅ Eat according to a balanced macro intake. You can shift carbs and fats a little bit based on what you desire most but don’t cut any of them out of your diet.

Suppose you do all these five aspects correctly; well, then, you should see good progress in the next weeks and months.☺️

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