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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:
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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

MUSIC:

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Some people are looking for a quick fix for belly fat, but the real solution is to change your lifestyle..
Here are 5 effective exercise movements for getting a flat stomach.
It is very simple, easy to do, and it can be done every day.

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#shivangidesai #bellyfatburner #bellyfatloss #bellyfats #fitness #bellyfatloss #weightlossjourney #fatloss #exercise #youtubeshorts #reels #viralreel #trendingsongs #viralsongs #trendingreels #transitionreel #reelitfeelit #youtubeshorts #instareels #reelsinstagram
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I like to share an excellent elixir to speed up your metabolism while sleeping. This will help balance glucose and insulin levels, stimulate hormones in the brain, help your cardiovascular system, and help your body burn that belly fat.

Please subscribe so you and your family can stay healthy and happy. https://www.youtube.com/user/motivationaldoc

Please share this video with your friends and family. Wishing you and your family many Blessings! ❤️😊🙏 Dr M

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Please leave your reviews if you wouldn’t mind taking the time. Thank you.

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Here is another quick and easy workout you should definitely try!

This is a full-body workout that will make you burn calories and lose weight fast results! These are all body-weight exercises so there’s no need to use any equipment or visit the gym. All the exercises included in this video are easy and doable, I’m sure you can all do it!

Of course these will require you to work your whole body from top to bottom and there are routines that will require a lot of effort but don’t worry if you can’t do it. You can take it easy at first and gradually increase your number as you go along the workout. That way you can guarantee that you’re doing it the right way–the safe and healthy way! Good luck and have fun exercising!❤️💪

**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!

TIMECODES:

00:00 Introduction
00:24 Floor Taps
00:59 Rest
01:17 Forward Jump
02:11 Rest
02:29 Jumping Jacks
02:56 Rest
03:14 Lateral Steps
03:48 Rest
04:06 Lateral Arm Circles
04:35 Rest
04:53 Lateral Taps
05:20 Rest
05:38 Arm Reach Lunge
06:27 Rest
06:53 Slow Mountain Climber
07:26 Rest
07:44 Hip Dips
08:15 Rest
08:33 Leg Pulls
09:18 Rest
09:36 Plank Press Back
10:29 Rest
10:48 Push Ups
11:29 Rest
11:48 Side Plank Pulse Right
12:25 Rest
12:43 Side Plank Pulse Left
13:20 Rest
13:38 Single Leg Bridge Right
14:37 Rest
14:55 Single Leg Bridge Left

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I needed to step in and remind you guys that you CAN’T SPOT REDUCE FAT!❌

You might want to lose that FUPA or Love handles but it takes so much more than just doing Ab workouts. ⬇️

Start doing these 5 Things below and watch the fat drop off Week By Week…

1️⃣ Start Implementing Weightlifting 3-5 days per week
2️⃣ Make sure you’re in a slight calorie deficit
3️⃣ Incorporate cardio (Even a walk round the block)
4️⃣ Consuming a decent amount of protein
5️⃣ Downloading the ml.fitness app To help you with everything above ☝️🔥

https://get.ml.fitness/zug0/StartNow

Let’s get right starting TODAY! 💪🏾

#fitnessmotivation #caloriedeficit #burnfat

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Can’t LOSE Fat? Try These 2 Tips

Check out the RS Fat loss Recipe – https://rsrecipe.com

Trying to lose weight as quickly as possible on the scale is a completely different focus than fat loss.

And often the faster we strive to see weight loss, the more we really don’t control for fat loss nor optimize our body recomposition.

Actually the more we can negatively impact our body recomposition results!

Because often in our attempt to lose weight faster, we slash our calories super low and try to exercise more.

This results in, yes more weight being lost, but this weight is not only fat but also MUSCLE.

It can also cause us to create metabolic adaptations and hormonal changes that can make us look SOFTER, which is the opposite of what we want to happen.

And this is especially the case when we’re working to lose those last 5 to 10 pounds.

You simply can’t out diet or out exercise TIME.

And while, yes, calories in vs calories out matters, we can’t focus on purely trying to starve ourselves by slashing our calories super low or creating more of a deficit through our training.

Actually we need to stop focusing on our training as a way to burn calories at all.

And we need to stop purely focusing on our calorie intake if we want the best fat loss results possible.

These improper weight loss practices, and even at times extreme deprivation diets and overtraining, are what lead to that horrible yo-yo dieting cycle.

They lead to potentially rapid weight loss on the scale, but also that inevitable weight gain.

Through these fad diets, we create unsustainable habits, thrown our bodies out of whack and often create metabolic adaptations that make it even harder to lose the weight the next time we attempt to.

So if you’ve ever thought to yourself, “My age just makes it so much harder?”

Or “It’s so much harder than it used to be to lose weight?”

Well that might have less to do with getting older, and more to do with the improper dieting practices you’ve implemented previously!

The great part is though, we CAN reverse much of the “damage” we’ve done.

We can retrain our body to eat more and lose fat while restoring our metabolic health.

But we have to stop looking for a fast fix.

Instead we sort of have to do the OPPOSITE of what we’ve been told to do…

We need to focus on these two key things…

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Weight Loss Playlist : https://www.youtube.com/watch?v=DUoDfpaNt3w&index=2&list=PLfNW_1ECVaTgO7oyC6ngzf2f99n4ngqTA

Ketogenic Diet : https://www.youtube.com/watch?v=vyxPH6jPnlw&list=PLfNW_1ECVaTjS3uCMaREDvFQYCQgBrtx3

Intermittent Fasting : https://www.youtube.com/watch?v=obV6e_Hns5Q

#BB40Challenge : https://www.youtube.com/watch?v=EtVqgzEAdhE&t=9s

Cheat Meal : https://www.youtube.com/watch?v=stRwpw0U80I

HEALTHY Restaurant choices : https://www.youtube.com/watch?v=-DZCwp0MkYg

In today’s diet special video on BeerBiceps, we’ll be covering what I call the weight loss scale. If you’ve ever wondered about how to lose weight fast, at home easily and WITHOUT exercise, look no further this is the video for you. The thumbnail of the video said that this video will show you how to lose 5kgs in 1 week, I PROMISE you, I will give you the solution in today’s weight loss and fat loss specific diet advice video. This is NO scam. This is the ultimate guide to losing weight and shedding fat easily. Going to cover every diet protocol in the book – sugar, carbs, junk food, cheat meal, ketogenic diet, intermittent fasting, going salt less! Fast weight loss tips, here we go! Hope you find the video helpful! 😉

———————————————-

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How to lose belly fat? Belly fat is really easy to gain yet often the hardest area to lose. There are 2 types: the annoying belly fat we all know that covers your abs, and a more dangerous type of belly fat stored deep within your organs known as visceral fat. To find out how to get rid of both types of stubborn belly fat (most effectively), I reached out to 5 of the world’s most qualified fat loss scientists and came up with 5 easy steps anyone can easily start doing today to lose belly fat. Includes belly fat workout and nutrition tips.

Click below for a calorie calculator that shows you exactly how many calories you should eat:
https://builtwithscience.com/calorie-calculator

Click below for a step by step plan training plan that transforms your body as efficiently as possible:
https://builtwithscience.com/quiz-pricing/gender

Layne Norton
https://www.instagram.com/biolayne/

Biolayne | Evidence-based research, fitness training, and coaching

Alan Aragon
https://www.instagram.com/thealanaragon/
https://alanaragon.com/

Eric Trexler
https://www.instagram.com/trexlerfitness/

MacroFactor

Bill Campbell
https://www.instagram.com/billcampbellphd/
https://www.billcampbellphd.com/

Laurin Conlin
https://www.instagram.com/laurinconlin/

For the first and most important step, I spoke to Layne Norton. Scientific researcher, champion powerlifter, and honestly just a really smart dude who calls out BS when he sees it. Here’s what he said about belly fat. There is research showing that exercise can reduce visceral fat without actually causing weight loss. So it is a good idea to exercise in general, but specific exercises are not going to target preferentially belly fat. The real key to losing belly fat is just getting into a caloric deficit consistently and doing it for long enough.

How do you create a calorie deficit? Diet. And that’s where our next expert Alan Aragon comes in. Alan suggests to come up with a list of your 20 favorite foods by picking 3 across 6 food groups —high protein, fat, fibrous vegetables, starch, milk, and fruits — and making up the difference with 2 YOLO foods. Alan emphasized the importance of eating enough protein when dieting. Ending off, Alan shared an interesting finding: that when calories are matched, hypercaloric diets high in saturated fats may cause greater gains in visceral and ectopic fat than those high in polyunsaturated fats.

Now, let’s talk about the right type of “belly fat workout” to do to help you avoid regaining belly fat as soon as your diet is over. To explain this is Eric Trexler, pro natural bodybuilder and published scientist with a PhD in Human Movement Science. Eric maintains that there are some major benefits of resistance training (reduce muscle mass loss, which helps with better muscle definition and appetite regulation) if you’re trying to lose belly fat and really just trying to lose fat in general. Also, Eric reminds us that cardio can be a really helpful thing in keeping your expenditure higher when that non-exercise activity starts to go down over time. Everything that gets you moving — i.e., including NEAT — counts.

Even with nutrition and nailed down, there’s an overlooked variable when it comes to how to lose belly fat. What is it? Sleep, as explained by Exercise Science professor Bill Campbell. Bill shared about a recent study that suggests that there may be a link to sleep restriction leading to overeating, which causes a gain in body fat that is preferentially stored in the belly region. So I would suggest that you get about seven hours per night. Note that sleep matters regardless of whether you’re in a calorie deficit or not. More specifically, one study suggests that lack of sleep alone may in fact lead to more muscle loss and less fat loss during a diet.

So you now know how to get rid of your stubborn belly fat. But there’s one more thing you need. Laurin Conlin, a master coach, exercise scientist, and IFBB Bikini Pro will help explain what it is. First, it’s important to recognize that unless genetically you have little body fat on your abs and core area, you will probably need to get leaner than you’d think to lose belly fat. Second, take multiple measures of progress. You can use scale, weight, and measurements as quantitative feedback, but we also wanna look at qualitative feedback such as how your clothes are fitting, how you’re looking, and how much better you’re feeling. And lastly, be patient and recognize that you’re usually quitting right before it gets good. It doesn’t matter how perfect your program is, unless you remain consistent, you are short-changing yourself and your results.

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Timestamps:
0:00 – The 2 types of belly fat
0:32 – The key to losing belly fat (Layne Norton)
1:42 – Nutrition plan (Alan Aragon)
6:38 – Exercise plan (Eric Trexler)
9:40 – How sleep affects belly fat (Bill Campbell)
13:04 – Why most people fail (Laurin Conlin)

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Devote 10 minutes every day to this yoga flow for a fit and active body and to get rid of unnecessary weight gain. Share this video with those who are fit to do this sequence. Our goal is to make good health a priority, promote well-being and make this world a healthier place to live in.
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Peter Attia breaksdown the difference between an how an obese person processes food, and how a normal person does.

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