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

Jeremy Ethier

Published on 1 year ago

For most of us, our stubborn fat areas tend to be the lower belly, love handles, and lower back fat that we can’t 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 there’s 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. I’ll 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 you’re 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 doesn’t 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 can’t 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 you’re 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 you’ve gotten lazier. You’ve 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, they’ll skip out on walks, and they’ll 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. That’s exactly why within our Built with Science programs, we not only guide you week after week with your workouts and nutrition, but we’ve also included tracking software that’ll 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

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Filmed by: Bruno Martin Del Campo


Comments :


Subz.15 . 14 hours ago

i lose no pounds a week even tho i am healthy and dont eat junk and dont over eat


Reggaedude . 1 week ago

One word... Discipline.

Ikan Masin Gaming

Ikan Masin Gaming . 2 weeks ago

Boi I wish I can have glutes fats, that'd make my butt bigger but the only problem is that I have love handles, no butt fats🤔


k0naa_ . 2 weeks ago

im fat :))))

Call Me Seb

Call Me Seb . 2 weeks ago

It’s like you’re literally speaking to me mate! Thanks for the content


heliosboy . 2 weeks ago

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

Joey Umphress

Joey Umphress . 3 weeks ago

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?

Omar Mosaad

Omar Mosaad . 3 weeks ago

مفيش مصرين

Test account

Test account . 3 weeks ago

Wtf..Domino and Zomato ads comes up while watching..

Abdulla Albuainain

Abdulla Albuainain . 3 weeks ago

This os actualy a great video

Ron Roy

Ron Roy . 3 weeks ago

Does anyone feel like slicing that part of your body

Jacob Torres

Jacob Torres . 4 weeks ago

Beer and pizza is stopping me 😞


Cakewaa . 4 weeks ago

I have a 6 pack………. Under my fat. To see my six pack I have to pull down my skin

isaiah kelleher

isaiah kelleher . 4 weeks ago

if you intermittent fast it reduces the amount of muscle is burned so you can add that to your tactics also

Gitesh Srivastava

Gitesh Srivastava . 1 month ago

I really appreciate the description, it was short and conscise!

kiran sai

kiran sai . 1 month ago

From India 🇮🇳

Alexander TM

Alexander TM . 1 month ago

When you feel like not working out. Then go find a partner.. and ask her to cheat on you.. you're welcome my guy😉

Slayer :0

Slayer :0 . 1 month ago

le me watching after filling the tummy with chicken biryani as lunch😌


Vuk . 1 month ago

Thanks for the advices.... Damn, it's tough.

Chris Blanchard

Chris Blanchard . 1 month ago

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. It’s 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

pacey hatanaka

pacey hatanaka . 1 month ago

What should you I do to maintain

Foram Chauhan

Foram Chauhan . 1 month ago

So this whole time when I was fighting to loose fat my body was fighting to keep that fat.... Damn this body


piyo . 1 month ago

Sheesh.. Your literally talking about my life right now... I started working out about 18mnths ago .. and my main goal was always to loose weight.. I started at 280 and im currently 210.. so I definitely feel good about myself.. but now im currently dealing with what your talking about in this video... and everything your saying is spot on... its was easy dropping weight when I was 280... now.. not so much.. I guess it's time to turn up the heat!! 💪🏼💪🏼

Izaac Zuniga

Izaac Zuniga . 1 month ago

Calorie deficit doesn’t work for me…. I’ve been doing this for months almost a year now and I still haven’t lost fat……..

nedelyaradkova wilcox

nedelyaradkova wilcox . 1 month ago

1:38 This may be the most important part of the video and I want to share my story regarding I finally hit my goal of losing 20 was a very slow


What . 2 months ago

bro i am not cutting 100 calories a day just to enjoy a cheat meal at an event. there’s no way it’s that serious

Denise Mcrae

Denise Mcrae . 2 months ago

I say swimming works the best for weight loss 😸

Jared johnson

Jared johnson . 2 months ago

I’ve been working out for 11 months and the guy already became shredded after 6 or 7 months wtf I started at the same physique as him too why does it take my muscles so long to show

Grace Alexander

Grace Alexander . 2 months ago

How much calorie deficit is a good deficit? As per your other video it says body weight X 29 = actual calorie intake but much should we go deficit?

Bhagabana Bag

Bhagabana Bag . 2 months ago

Eight warkaut

joshua todd

joshua todd . 2 months ago

I read something that said your body needs a rest and to recover so I decided to bulk and let it regenerate. I then saw that I was at my stubborn point because I’ve lost around 30kg so far :( oh well I’ll use up the supplements I bought and cut again


Jako32 . 2 months ago

Fantastic, super thorough video! Flew by. There's like 3 other people I follow for tips and they're really good but this 1 video I connected with & registered w/ me the most! Thanks.


mycatisromeo . 2 months ago

Thanks for the info. I'll embrace my little belly fat at age 41. I exercise consistently and eat really healthy and work a physical job. But there's no point in being shredded with no belly fat whatsoever. Sounds like a miserable life, especially trying to maintain that.


INSPIRE . 2 months ago

The average person doesn’t count macros/or train consistently.

Sunako Nakahara

Sunako Nakahara . 2 months ago

My body built is average, with around 15-20% body fat. I’ve working out for almost 2months now. But also been worried about my lower belly seems to not burning fats regardless of the amount of abs workout im doing. Now i know why, i’ve been just eating everything i want and also baking breads and pastries on a daily basis🤡🤡

Thatnigga Kyle

Thatnigga Kyle . 2 months ago


Gary Michael Flanagan

Gary Michael Flanagan . 2 months ago

Wow, this is exactly where I am right now. It always comes down to patience. I have sadly reached this point in the past where my hip flexors start showing well and yet the spongy low belly remains, flatter but still there. This is always when I let my calories creep back up or add in high calorie saturday meals. I kid you not, I have had ihop breakfast binges where the 3500 calories breakfast threw me back into a surplus, destroying the weeks worth of deficit. It’s very possible and I am proof of this. I finally got a hold over this and overcame the binges and allow myself one Saturday refeed meal that is untracked. I also don’t drink at all. This is literally the only way (without drugs) to keep shredding. I turn 40 in a month so I’m trying to make it my goal to get to the level of lean this fella attained. It’s definitely possible but requires the level of discipline most just can’t handle. I feel I can do it this time, I just have to overcome the disordered eating that happens to mostly everyone who diets down this far. I know I can do it, just patience and being careful wins the day.

PokeMan Kirito

PokeMan Kirito . 2 months ago

Thank you for this video ❤❤❤🔥🔥

Jongelino Games

Jongelino Games . 2 months ago

so right now im at a of a plate im now 4 weeks in first 2 weeks 5Kg each lost the last 2 weeks 0.5Kg but i also have to say i had Burgerking McDonaldx2 and subway and didnt work out as much as befor so im going to do some cardio and chest workout tomorow adn stop eating bk mc and subway for like 2 weeks again and see how much weight im gonna lose then...

yeifry gomez

yeifry gomez . 3 months ago

I thought it was free


EA M . 3 months ago

Good video. I'm definitely in this spot. Dropped over 15 lbs in fat over the last 8 months (lost weight but noticeably more muscular, defined, vascular, etc); but man the last bit around the lower stomach and love handles are a PITA. Problem is when I do a solid cardio session, I get SUPER hungry, lazier and eat it all off. The days when i don't do cardio I eat a lot less 🤦 I'm at around 17% fat right now and have been stuck for over 2 months, while gaining muscle+strength which is at least encouraging; but my 13% bf target is looking far without working on my diet....


FRA Mgz . 3 months ago

Whats stopping me from losing my fat is my fat ass overeating every second as a way of compensating my daily sadness and frustration. But thanks for the advice ^^

Ferricity AMV

Ferricity AMV . 3 months ago

My abs already showing n shi and this stubborn ass fat still here .

seo joon

seo joon . 3 months ago

That’s why I feel like it’s very very hard to keep going with my diet, I started to feel like that the day is a whole year of dieting


TheFreestyler7361 . 3 months ago

Iv no interest in calorie burning etc. I work out 5/7 days a week. Weights pushups and situps. Drink protein and creatine shake every morning and stay away from fizzy pop n sweets etc. I dont eat breakfast. Just a piece of fruit if hungry. It works for me and iv no need to bother trying to be a fitness guru or what others say is best. Iv found my best work out. Stress free and chart logging free. Calorie watching imo is over the top. I dont watch or record mine and im stronger and fitter just by listening to my body and having common sense. Dont need all these youtubers say whats best. If your clueless then yeah take advice...but listen to your body. Remember "pain is weakness leaving the body".

Nayara Vieira Rios Vieira Rios

Nayara Vieira Rios Vieira Rios . 3 months ago

Pelos vídeos que vejo de exercícios o conteúdo é maravilhoso. Agora seria maravilhoso se tive tradução pra português porque assim eu ia desfrutar dessas pedras preciosas. . 🙂😏

Aditya Singh

Aditya Singh . 3 months ago

I like his vest, where i could buy it ?

Taylor Made Man

Taylor Made Man . 3 months ago

I always sweat from my lower back abd my love handles are still there.

paul griffin

paul griffin . 3 months ago

Stop tensing in your arms you look like a robot self conscious muppet. Your muscles tense on tension not relaxing. Mr vain. 🤣


Tintinbeast . 3 months ago

Ha your funny

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