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4 Things Stopping You Losing Stubborn Fat in 2023

Transform your body.

Make sure you avoid these 4 things stopping you losing stubborn fat and get your health and fitness on track for the rest of this year and beyond.

Jeremy Ethier explains…

4 Things Stopping You Losing Stubborn Fat

“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!”

why you cannot lose stubborn fatSource: Anna Tarazevich on Pexels

Rate of Weight Loss – Being Too Aggressive

“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.”

Poor Calorie Tracking

“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.”

HWPO new athletes Incredible Lower Ab Exercise that You have Never TriedSource: Photo Courtesy of CrossFit Inc

“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.”

Poor Calorie Management

“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.”

Getting Lazy

“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 number 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.”


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How Can I Track My Macronutrients?

There are several ways to track your macronutrients (carbohydrates, proteins, and fats). One popular method is to use a mobile app that allows you to input the foods you eat and track the macronutrient breakdown. Some popular apps include MyFitnessPal and Cronometer.

Another method is to use a food scale and refer to a nutrient database, such as the USDA’s National Nutrient Database, to manually input the macronutrient values of the foods you eat. Some people also use a nutritionist or dietitian to help them track their macronutrients and create a personalized meal plan.

Why is Protein Important?

Protein is important for a variety of reasons. It is a macronutrient that is essential for the growth, repair and maintenance of the body’s cells, tissues and organs. It is also important for maintaining a healthy immune system and for the production of hormones and enzymes.

Protein is made up of amino acids, which are the building blocks of the body. Some amino acids can be produced by the body, while others, called essential amino acids, must be obtained through diet.

Protein is also important for maintaining muscle mass, particularly as we age. Adequate protein intake can help preserve muscle mass and function, which is important for maintaining strength, mobility and overall health.

Build muscle with protein rich foodsSource: Brooke Lark on Unsplash

Additionally, Protein is satiating, meaning it can keep you feeling full for longer, which can be helpful for weight management.

Overall, protein plays a crucial role in maintaining the overall health and well-being of the body, and it is important to consume enough through a balanced diet.

Why are Carbohydrates Important?

Carbohydrates are important for a variety of reasons. They are the body’s primary source of energy, and are necessary for the proper functioning of the brain, nervous system, and muscles. Carbohydrates are broken down into glucose, which is used by the body for energy.

Carbohydrates also play a role in maintaining healthy blood sugar levels. When carbohydrates are consumed, they are broken down into glucose, which is then transported into the bloodstream. This causes an increase in blood sugar levels. In response, the pancreas releases insulin, which helps to regulate blood sugar levels by moving glucose from the bloodstream into the cells.

Carbohydrates also provide dietary fibre, which is essential for maintaining a healthy digestive system. Fibre helps to promote regular bowel movements, prevent constipation, and may reduce the risk of certain gastrointestinal disorders.

Additionally, they also play a role in supporting a healthy gut microbiome, which is important for overall health.

It is important to consume a variety of carbohydrates, including whole grains, fruits, vegetables, and legumes, as part of a balanced diet. Avoiding or limiting processed and refined carbohydrates, such as added sugars and white flour, can help to support overall health.

Why is Fat Important?

Fat is an important macronutrient that plays many important roles in the body. Some of the key functions of fat include:

  • Energy storage: Fat is a highly concentrated source of energy and can be stored in the body for later use.
  • Insulation and temperature regulation: Fat helps to insulate the body and protect internal organs, and also helps to regulate body temperature.
  • Hormone production: Certain types of fat, such as omega-3 and omega-6 fatty acids, are necessary for the production of hormones.
  • Brain function: Fat is a major component of the brain and is necessary for proper brain function.
  • Absorption of fat-soluble vitamins: Fat is necessary for the absorption of fat-soluble vitamins A, D, E, and K.
  • Cardiovascular health: Eating healthy fats in moderate amounts can help to improve cholesterol levels, lower the risk of heart disease, and promote overall cardiovascular health.

It’s important to note that not all fats are created equal, and some types of fats, such as saturated and trans fats, should be limited in the diet because of their association with negative health outcomes. On the other hand, monounsaturated and polyunsaturated fats are considered healthy fats and are recommended to be included in a balanced diet.

What Foods have lots of Protein?

There are many foods that are high in protein. Some examples include:

  • Meat, poultry, and fish: These are all excellent sources of protein and provide all the essential amino acids needed by the body. Examples include chicken, turkey, beef, pork, fish, and seafood.
  • Eggs: Eggs are an excellent source of protein, with one large egg providing about 6 grams of protein.
  • Dairy products: Milk, yogurt, and cheese are all high in protein. Greek yogurt, in particular, is a good source of protein.
  • Legumes: Beans, lentils, and peas are all high in protein. They also provide fiber, complex carbohydrates, and other important nutrients.
  • Tofu and tempeh: These are both plant-based protein sources made from soybeans.
  • Nuts and seeds: These are high in protein, healthy fats, and other important nutrients. Examples include almonds, cashews, chia seeds, and pumpkin seeds.
  • Quinoa: Quinoa is a great alternative to grains and is also a complete protein that contains all the essential amino acids

It’s important to note that, in addition to the above, many foods contain a combination of protein, carbohydrates and fats, such as dairy, legumes, nuts, seeds and whole grains, which makes them ideal for a balanced diet.

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