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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If you’ve hit a weight loss plateau—don’t give up! Find out how to lose stubborn fat with these helpful tips.

The Technology of War by Sun Tzu:

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DATA:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/

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Amazing Benefits of Prolonged Fasting:
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Sleep:
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Carnivore Diet:
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How to Reduce Stress Naturally:
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▶️ https://youtu.be/j6I6kbaJPeQ

Insulin Resistance:
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0:00 Introduction: How to burn belly fat
1:30 Things that can inhibit weight loss
4:03 How to lose stubborn fat: Tip #1
5:12 Tip #2
7:40 Tip #3
9:24 Tip #4
10:25 Tip #5
12:30 Tip #6
13:02 Tip #7
15:06 Tip #8
16:10 Tip #9
17:00 Tip #10
20:10 Learn more about weight loss plateau!

I’m going to walk you through the key things that can hold you back from losing weight, and we’re going to talk about how to lose stubborn belly fat.

Remember the key principle: It’s not “lose weight to get healthy.” It’s “get healthy to lose weight.”

How to burn stubborn fat:
1. Do the ketogenic diet
• Bring your carbs as close to zero as you can
• Do Healthy Keto®, not dirty keto
• Check your food labels
• Do keto with intermittent fasting

2. Do intermittent fasting
• Do OMAD or one meal every other day
• Do periodic prolonged fasting
• Take electrolytes, sea salt, B vitamins, vitamin D, and vitamin C—add amino acids if doing prolonged fasting

3. Get quality sleep
• Do physical work
• Exercise
• Make your room cooler
• Block out any extra light and avoid blue light before bed
• Take vitamin D, zinc, and vitamin B1
• Try to sleep an extra 30 to 60 minutes a day

4. Fix your gut issues
• Try the carnivore keto diet

5. Reduce your stress
• Do physical work
• Go on long walks in nature
• Take vitamin B1
• Take ashwagandha
• Get plenty of vitamin D

6. Fix existing health conditions
• Research and address the condition naturally
• For inflammatory conditions, get plenty of vitamin D

7. Correct any liver problems
• Take TUDCA
• Take choline
• Consume cruciferous vegetables and fermented vegetables

8. Reinforce your genes
• Exercise
• Do prolonged fasting
• Try cold therapy
• Use a sauna

9. Improve insulin resistance
• Take apple cider vinegar in water
• Take cinnamon
• Take berberine
• Take vitamin D
• Exercise

10. Exercise
• Don’t overtrain or exercise over soreness
• Do enough exercise to create stimulus and soreness
• Be consistent

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! Give these weight loss tips a try—I think they’ll really help you lose stubborn fat. I’ll see you in the next video.
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If you have love handles and want to officially get rid of them once and for all, you are going to want to sit down and watch this step by step solution for losing this lower abdomen fat for good. This is a stubborn area of fat for both men and women, but is particularly problematic for guys since it is the area that they store fat most readily. This also means that it is the last to come off when trying to drop body fat percentage.

The key to getting rid of this belly fat however is to first identify the main problem. Every single time it is your nutrition and diet approach that just isn’t good enough.

No amount of cardio in the world is going to help you overcome a bad diet in the long run. You have to have a more responsible approach to what you are putting into your mouth if you want to get rid of love handles. Remember, just because it has a name and a location doesn’t mean that it’s something unique. At the end of the day it’s just body fat. Every time you accumulate more fat around your waist then you want, it is because you are not establishing the caloric deficit required to burn fat adequately.

This is solved by focusing on improving your nutrition to accomplish this goal.

Now you may have heard about the 80/20 rule when it comes to achieving a goal. Be good 80% of the time and that will be enough to get you almost to the finish line. Not really the case here. Because love handles tend to be the last area to go when dropping body fat, you really have to be better than that. I’m not saying it’s not good to start off with these goals, but you will ultimately need to be sharper if you want to rid yourself of this waistline and low back fat permanently.

So how do you get closer to a 90/10 effort on diet. Think about it in terms of 10 meals. For every nine that you eat that are in line with a proper fat loss diet, feel free to indulge a bit on your 10th. This will help you to keep your sanity while achieving the body fat levels low enough to lose the love handles. I definitely advise you to do this while still eating carbs too. This is something that many people make the mistake of when trying to get to lower body fat percentages. Carbs are helpful in so many ways.

Not only do they help you to maintain that consistency needed to lose fat and keep it off but they help control cortisol levels in your body. When cortisol gets too high it gets very difficult to mobilize fat and the weight stays on. Keep a 2:1 ratio however of fibrous carbs to starchy carbs at all times on your plate and you’ll be making sure not to overdo it when it comes to achieving your goals while still enjoying your meals.

When it comes to training you have to do three things right.

First, you must evaluate your training split. Look, I am as big a fan as any of the PPL split. Heck, even a bro split can be done effectively too if you know how to stagger your exercises. That said, neither is even close to ideal if you want to prioritize body fat loss. Here something like PHA or peripheral heart action training is great at getting you to lose fat and build muscle at the same time.

Choose compound exercises that alternatively work the upper and lower body and perform them in sequence with no rest in between. About 6-7 exercises should do it when creating a circuit. The weights you use can be changed up quickly in between sets to keep the load appropriate for the exercise that you are doing. After all exercises are complete. then take a brief rest and repeat for a total of 2-7 rounds.

Next, you have to train your obliques. Forget what anyone else has told you about oblique exercises giving you a thick waist. This is not true. It’s the fat laying over the top of them that is doing that. Get rid of that fat through the steps outlined above and keep training the obliques as shown and you will create a visually tapered waistline that looks amazing.

Finally, while fasted cardio is something many rely on to get rid of love handles, remember – it’s always about the nutrition first. If the eating is in place then the fasted cardio can have an impact, especially with these areas of stubborn fat. Most research shows a net net effect with more fat being burned during a fasted cardio session but less afterwards. That said, the additional in-session boost in the absence of insulin can help with those final percentage points of body fat that are keeping the stubborn fat.

If you’re looking for a complete program that lays out a meal plan for dropping fat easily, be sure to head to athleanx.com via the link below and use the program selector tool to find the plan for you.

For more videos on how to lose 5 pounds of fat and the best way to lose love handles, be sure to remember to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s released.

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Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5411330/
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If you want to see how to lose stubborn belly fat and get rid of it once and for all, then this is a video that you don’t want to miss. Here I’m going to ask you 4 tough but important questions that you will need to answer honestly. When you do however, I can promise you that you will lose your belly fat for good and never have to worry about it coming back again.

Losing fat is one of the easiest and hardest things to do when it comes to getting in shape. This is because science makes it very clear what the process is. The issue however is that sticking to what science says we should do can become challenging and fat loss can stall pretty quickly. That said, the first thing we all must do is look in the mirror. No, not to look at the areas where you are storing your stubborn fat like on your belly, hips or love handles.

Instead, you need to look in the mirror to face the tough assessment that is often times needed to get over the hump. You first must be willing to address the “how to lose stubborn belly fat” question. Is it really stubborn? Meaning, are you carrying just too much fat around your waist because your overall body fat levels are high or are we talking about the last few percentage points of fat levels that stick around despite your best and most consistent efforts.

If it’s the former, then increasing the consistency with which you do the right thing will quickly get you to the next level of fat loss. If however you believe you are doing everything you can but still can’t seem to get to the lean ripped level you want to be, then the additional questions will help to dig into the “why”.

We start with drinking. I understand that the desire to drink is driven far more by social benefits than it is by simply trying to quench your thirst. For this reason, it is often something that many people are unwilling to forgo. I can tell you this however. With the rapid pace that one is able to consume and pile up liquid calories along with the metabolic impact that alcohol has on your ability to burn fat, drinking is always going to make it more difficult to get ripped and lean and to lose body fat than not drinking.

That said, you have to ask yourself how important it is for you to have a six pack. If that doesn’t mean as much to you as partaking in certain social activities then you will have to find the balance that makes you most happy. This is going to be individual for everyone and nobody should place their expectations on you, me included.

Next we have to discuss your nutrition. No pursuit of fat loss can occur without a frank discussion about what you are consuming every day. In order to lose fat you have to be in a calorie deficit, period. How you get there however, is very important. If you use crash diets and carbohydrate exclusion methods, you are likely never going to see the long term success you should in trying to lose fat and will be unhappy when you put back on any weight lost.

If you are in a deficit but still have to lose belly fat, then you have to assess three other areas discussed in this video. The first is the cleanliness of your diet. How healthy are you really eating? Often times, this is not as good as you may think it is. If however you insist that it is good but you have more fat to lose then you next must evaluate your portion sizes. If this is good still, then you have nothing left but to be honest about your consistency. Here is where an assessment of your cheat meal frequency comes in.

From here, your training must be evaluated. You must train. Diet alone is never going to be enough when it comes to losing belly fat forever. A training plan that consists of more than just cardio is necessary if you want to build lean muscle tissue capable of helping to increase your metabolism and get you burning more calories more easily. Here is where 3-5 time per week weight training with an inclusion of barbell complexes is ideal.

Finally, ab training is something you will want to do as well. Not because there are any spot reduction benefits of this but because when these muscles are developed you get a visual impact that often helps to motivate you to keep doing more of the other things mentioned earlier.

If you are looking for a step by step workout and meal plan that will get rid of belly fat, get you more ripped than ever and help you to build athletic muscle, be sure to visit athleanx.com at the link below and check out any one of the ATHLEAN-X programs that best matches your current goals.

If you are looking for more videos on how to burn fat as well as ab workout videos to lose belly fat, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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See how it works for Abdominal obesity
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Finally ready to do what it takes to lose that stubborn belly fat of yours? Great! And I’m here to help you. In this video, I cover the truth on how to lose stubborn belly fat, and how long it’ll take you to burn belly fat, so you finally achieve a flat belly. To successfully get rid of stomach fat, you’re going to have to get down to ideally around 10{207ec0e55ac2d8ff09d5a0c2aab9d2ad76a7d888f1e59bae109fcfedbf7c5271} body fat or so. But why is belly fat so difficult to lose?

First, when compared to other areas of your body, stubborn areas like your belly fat consist of a higher amount of a specific type of fat cell that’s very resistant to mobilization and a lot more difficult to burn off. Second, the subcutaneous fat covering your abdominal area also receives significantly less blood flow than other parts of your body do. And this makes things more difficult because the less blood flow an area of your body receives, the more difficult it becomes to mobilize and burn off the fat from that area. The good news, however, is that losing your belly fat is not impossible.

When it comes to how to lose stubborn belly fat, the first step is something that most of you are probably familiar with but is hands down the most crucial step. Because to lose fat from anywhere, you need to be in a calorie deficit. And your belly fat is no different. So to start, you need to be eating at a calorie deficit and combining this with regular weightlifting for the best results. But your belly fat, in particular, is where things get a little trickier and are where the next two steps become crucial.

To get rid of stomach fat, the next step has to do with mobilizing your belly fat. But the only way to do this is by adhering to step 1, a calorie deficit, for long enough until fat loss starts to finally come off from your belly. Meaning that you need to ride out the calorie deficit for long enough such that your body has stripped off enough fat from other areas and now needs to rely more on burning off your belly fat for fuel. Also, there seems to be an inverse relationship between your body fat percentage and abdominal blood flow, and as a result of this, leaner individuals exhibit significantly higher blood flow to their belly fat than less lean individuals do. Simply meaning that as you gradually strip off more and more fat from other areas of your body and get leaner, your body will actually start redirecting more and more blood flow to your belly fat so that it can start prioritizing and using that for energy.

There are a couple of things that you can do to burn belly fat faster. First, you want to ensure that you’re regularly performing abs exercises and getting stronger with them over time. So what I’d recommend is incorporating various weighted abs exercises into your weekly routine and overloading them overtime to grow them. Also, a 2017 paper has suggested that you can even potentially “spot reduce” fat from your belly. Applying this to your belly fat, you could, for example, perform an ab workout to first increase the blood flow and fat mobilization from that region and then follow that up with 30 minutes or so of low-intensity cardio to selectively burn off the fat that’s been mobilized. But at the end of the day, steps 1 and 2 need to be where you put most of your focus and effort. Because it’s been proven time and time again in the literature and my experience that by applying those 2 steps alone, your stubborn fat will eventually be mobilized and burned off for a flat belly.

And for a step-by-step program that puts this all of this together for you, such that you know exactly how to train and what to eat week after week to lean down and strip off fat as quickly as possible just like Dylan and several other members have done with their Built With Science programs, then simply take the analysis quiz below to find out what science-based program best suits you and your body:

Home

“STARTER KIT”:
Calorie deficit: https://www.youtube.com/watch?v=CxktmQ3zJOA&
Full body workout program: https://www.youtube.com/watch?v=5JmWguyvu7Y
Upper body workout program: https://www.youtube.com/watch?v=acp77RhVzMM&
Lower body workout program: https://www.youtube.com/watch?v=YPLopuFxz-0

GROW YOUR ABS VIDEO:

Filmed by: Bruno Martin Del Campo

MUSIC:
Music by Ryan Little – Think About You – https://thmatc.co/?l=9E7F675F

STUDIES:

FAT CELLS
https://www.ncbi.nlm.nih.gov/pubmed/8371057
https://www.ncbi.nlm.nih.gov/pubmed/9219215

BLOOD FLOW
https://www.nature.com/articles/ijo2013200
https://www.ncbi.nlm.nih.gov/pubmed/8976802

GROWING ABS
https://journals.lww.com/nsca-jscr/Fulltext/2011/09000/The_Effect_of_Abdominal_Exercise_on_Abdominal_Fat.27.aspx
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6226075/?fbclid=IwAR33JrN7npz8zDk02sOUTpS1xrP5xwVRQZfoaystc3mAfa8LLbqd7E7YCIk

SPOT REDUCTION
https://www.ncbi.nlm.nih.gov/pubmed/28497942

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