How to Lose “Stubborn” Belly Fat (GONE IN 4 STEPS!)

Weight Loss Tip: Be careful when packing perishable foods in your child's school lunchbox. Foods such as tuna, yogurt, or sandwiches made with mayonnaise should never be left out for more than 2 hours to avoid the growth of harmful bacteria. Send lunches in an insulated lunchbox, or opt for non-perishable foods just to be safe!

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.

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How To Reduce Only My Belly Fat

You can also choose to go up hills or do sprints. Going out in the heat you likewise burn more calories. "I would absolutely incorporate running as an excellent exercise to burn belly fat," says White.

"I certainly would put spinning up there as one of the best fat-burning exercises. Weight training can often be boring alone, however adding spinning makes things more intriguing," states White.

What To Eat When Wanting To Lose Belly Fat

It's a basic concept, but when it concerns losing belly fat it's especially essential because fat loss is a marathon, not a sprint. Leading foods for weight loss Rather possibly the king of excellent carbs, quinoa is one of those foods that is incredibly versatile and boasts an impressive dietary profile.

You can grill it or steam it (steaming will most likely be the cleanest way to prepare it), you can boil it or even microwave it. I've even seen individuals consume it raw.

How To Lose Belly Fat With Strength Training

It's a little bit greater in fat than other protein options, however it's the good kind of fat that we require in our diet plan (Saturated fat). I see a lot of athletes that don't include any fat in their diet plans and are afraid to consume fat, however this is an excellent fat to have.

Include chicken to the pan and cook for 5-7 minutes before adding all of the herbs, spices, salt, and pepper; then continue to prepare until cooked through (another 5 minutes or two). While the chicken is cooking, eliminate top and seeds from each pepper and cut each into 3-4 areas.

How Do I Get Rid Of Lose Belly Fat

If you have not detected the value of preparation, then we have not done our job. It's all too simple to get wrapped up in your busy schedule and forget to put a priority on health and what actions contribute to it. "People do not prepare for the week as far as writing their workout times in the calendar.

Write them down as you would any physician's appointment and try to strive staying with it," says White. The more workouts you examine off, the quicker you're going to see outcomes. Do yourself a favor and book that bike ahead of timeyou'll eliminate the opportunity for lame reasons by making a genuine dedication to your sweat sessions.

What's The Fastest Way To Get Rid Of Belly Fat

However, if you have the ability to muster up the self-discipline to do so, practicing meditation for a small period of time each day will boost your fat-burn efforts by lowering stress. By decreasing tension, you lower the stress hormone cortisol, which has actually been connected to greater amounts of fat in the body.

Steer clear of the fake things and reach for the genuine stuff in moderation if you definitely require something sweet. If you're really severe about getting rid of your excess fat it would serve you finest to avoid extra sugar at all expenses.

How To Burn Belly Fat For Men At Home

Studies find that this is the most effective form of workout to minimize belly fat. One need to prevent consuming refined carbohydrates to lose fat around the stomach area and have good metabolic health.

You can discover them in barley, nuts, seeds, beans and lentils. (sop/kes).

How To Tone Up Belly Fat Fast

Keep reading for the science-backed scoop on different types of belly fat, what they suggest (and do not suggest!) for health, and easy things you can do to decrease belly fat and support your wellness objectives (Vigorous exercise trims).

Plus, the completely typical reasons (read: tension and hormonal agents) why ladies tend to acquire it in the first location. For many people during quarantine, the numbers on the scale have fluctuated, which's okay. It's natural: There have actually been numerous modifications we've all been through in the previous less than 2 years, and with continuous modification, bodies alter too.

How Do You Lose Belly Fat In One Day

Akhunji.," she says.

For the majority of people, London recommends drinking between nine and twelve eight-ounce cups of primarily water (however coffee and tea are consisted of in that) daily. scientific studies. If you're exercising, add two to 3 cups of water. Consuming more water-filled fruits and veggies will also assist you remain more hydrated, too.

How To Tone Loose Belly Fat

It keeps you on task with consuming meals that will nurture you and provide you with the macronutrients you need. If you're not someone who desires to consume the same thing every day or pass up spontaneity with consuming, that's fine.

Do not feel the requirement to be so regimented with your meals and snacks, even if you're looking to lose weight. Attempt to sidestep concealed sources of sugar, like in pre-made shakes or other sweet beverages, and even some pasta sauces and dressings.

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 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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Written by bodyfat52


  1. NEW “FAST ACTION” Q&A – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  2. An enormous caveat: your age, genes, and metabolism clearly matter here. I lost 30lbs in 3 months and got that "flat stomach" only counting calories 4 days/week and binge drinking 3 days/week because my family can all lose weight easily, I was doing cardio 6 days/week, lifting 3 days/week, and was in my late 20s. Now, in my late 30s, accomplishing those same goals is requiring more time and more sacrifice.

  3. my b.fat is >25% (female). I’m doing cardio 7x a week now .. 45mins incline walking (hr 130-150) is this a good start..?

  4. There is one easy way to reduce this
    Just do a uphill running starting form 500m and then increasing it to 2 km or if have more stamina you can go further but
    2 will be enough
    In one month of running you will loose significant amount of body fat

  5. I believe we are what we drink I look like a coke machine so I drink cakes mostly but im stopping now and making the change im over 400lbs just started walking and joined a gym to better myself been going for a week now 3 on 2 cardio days

  6. This was such a great video. The only thing missing is the consideration to sleep and recovery rest times. Proper sleep is essential, not just for the body, but the brain. Good luck everyone on your journey.

  7. Having, a healthier and thinner body makes anyone feel so much younger and full of energy. It can be tricky to find a supplement that works fairly quickly and permanently, having said that, you can read about one brought up in Jenessa Venspurke's homepagw that starts to improve your physical structure during the first few days.

  8. serious question. whats the issue with drinking…empty calories of sugar and alcohol or the alcohols effects on liver etc

    i say this because my next door neighbour is 97 and all there. she drinks red wine and dark chocolate every evening.


  9. IN ORDER OF IMPORTANCE (some of this is taken from this video, the rest is from what I've learned doing his Max Size program):

    Step 1: replace whatever it is you're drinking (juice, alcohol, soda) with water or skim milk. Whatever you weigh in pounds, shoot for drinking half that in ounces of water/milk per day

    Step 2: eat 40% protein, 40% fibrous carbohydrates, 20% starchy carbohydrates. Shoot for 0.8 grams of protein per day per your weight in pounds but don't exceed 40% protein overall throughout the day (I tried that and got exhausted)

    Step 3: do cardio 2-3 times a week (HIIT) if you're <15% body fat, plus 3 times a week intense weight training. If you're more than 15% body fat, focus on weight training with high intensity 3-4 times a week to keep heart rate up, building muscle and burning fat at the same time, and 0-1 days of HIIT cardio per week.

    Step 4: shoot for 4-7 times per week of ab workouts (5-10 minutes per day) to get the abs to pop a little more. This will mostly build ab muscle and won't burn much fat unless you get your heart rate up. There's no way to snipe out specific fat on your body, you have to create a caloric deficit and lose fat everywhere at the same time

    Step 5: pray to a golden statue of Jeff Cavaliere

  10. Is a 1,000 deficit okay? I maintain my caloric deficit each day from 700-1000/day, eat very clean (whole grains, eggs, fish, 4 servings of veggies and fruits, chicken, etc.)

    I lose a consistent 1.4-2lb a week right now and I'm almost done

  11. Step 1, drinking.

    I drink maybe 2 beers a year. I neverrrrrr drink. Ever. Sweet, 8 pack abs here I come

  12. Haha it sounded like he was going to say, “If the answer is no, then congratulations. You’re a loser.”

  13. Appreciate all the information; I'm an endurance runner along with a lifter. On average I'll run 40+ miles a week as well as lift 4 days a week. I'm sure my issue staying at 19% BF when I'm trying to get to about 14% is nutrition. What is the best way of lowering body fat when extended amounts of cardio is the main focus over lifting? Thanks in advance for all your help!!!

  14. Awesome video! I learned I am doing everything right, just need to be patient. About two months in and starting to see abs pop out, but, still a layer of fat that needs to go!

  15. The most important aspect to this out of everything you said is to be honest with ourselves. Once you get the honesty out in the open then someone can begin to make the change. Great video

  16. Been watching your videos for about a month now. Going to be starting Xero Aug 23,2021 Going to be challenging for an over the road truck driver. Mainly because of the meals. Food options at truck stops are not always good.

  17. The belly fat is also called the Versarious fat which is not good for men because it is wrapped around the organs. Would be good to see you discuss this.

  18. I do cardio and lifting 7 times a week but drink more than 2 drinks 7 times a week. I found my problem. UGH. I eat clean, so I was like..what’s my deal. Found my deal.

  19. Eating super clean. Cheat meal 2 times a month (my cheat meals are on a mega loaded workout day). Cardio I do the minimum of what's required. But I also do martial arts which is very cardio intensive. I don't do complexes. But I work out 5 times easily per week. And I do abs to close each work out, everytime. And I'm always in a calorie deficit. I've lost so much weight but there is a big chunk that just hasn't shifted for a few years. I can introduce complexes, I just don't see how that is going to change this. Because I'm already spent by the end of my gym session!! Advice???????

  20. I've always trained since I was younger, now I am 31 and I still work out.
    Not much, I do small "intense" workouts in the morning, like 20/30 push ups x 2 and finish with plank. I don't always eat super healthy food but my diet is OK, I eat everything, like veggies, fish, etc. and almost don't consume sugar, not even in my coffee.

    I have a really fast methabolism, I'm slim but at the minimal thing I start sweating.
    My arms are nice, chest is OK, not too big but not flat either. But my gut is weird lol I have like the two superior abs but then at the same time I have a (small) belly and love handles, wich are the worse… I have those because I used to be really fat when I was a kid and they never left.

    But yeah,I drink quite a bit… not like I'm addicted, don't drink everyday but it's like an habit everytime I get together with friends. I thinks it is the main reason I never lost this fat around my waist.

    But I decided to really slow down on drinking after this video and I think I might start seeing some results, thank you sir.

  21. Best vid here… simple flowchart , different points at which you just have to be honest with yourself. For me, i'm realizing it's portion control. I just put up the 2nd hamburger patty i was gonna eat after my workout. My mouth wanted it but my belly is full.

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