How to Lose Stubborn Fat

This guide is specifically for people who want to put in extra work to get to really low body fat percentages for aesthetic purposes (like visible abdominal muscles). Stubborn fat comes into play once you’ve lost most of your excess body fat (below 10% for men, and below 15% for women).

What is Stubborn Fat

Stubborn fat is that last bit of body fat that seems impossible to get rid of. It is a further subdivision of subcutaneous fat (fat that is right beneath your skin). Take a look at this illustration to see where this fat lives on your body.

Subcutaneous Body Fat

Subcutaneous Body Fat.

While The Easy Diet is great for losing body fat in general, stubborn fat is programmed in such a way that makes it very difficult to lose using the normal methods. Not only does this type of fat store calories more effectively but is very stubborn at giving those calories up to be used as energy – you have to force your body to use stubborn fat for fuel, or it wont do it.

Stubborn Fat: Men vs. Women

Where you find stubborn fat varies for both men and women. In men, stubborn fat is usually found around the belly, lower abs and lower back, whereas in women it’s usually found in the lower body (hips, butt, thighs) and arms.

Stubborn Fat: Male vs. Female

Stubborn Fat: Male vs. Female.

Do I have Stubborn Fat?

The easiest way to tell if you have stubborn fat is to do the jiggle test. Stand in front of a mirror, jump up and down and see if your belly (or other areas that store stubborn fat) jiggle. If you jiggle, then you have stubborn fat deposits.

Picture of Stubborn Fat

Picture of Stubborn Fat.

Easiest Way to Lose Stubborn Fat

The following three-step process is the simplest and easiest way to lose stubborn fat.

  1. Reduce Carbohydrate intake to 20% of total calories. You can split the rest between Protein and Fat.
  2. Perform 45 to 60 minutes of low-intensity aerobic activity per day (for example, cardio).
  3. Continue to eat a caloric deficit. Eat 300 to 500 fewer calories than you burn in a day.

The only thing that makes this process difficult is the low Carbohydrate intake part. With only 20% of your calories coming from carbs, that means if you’re eating a 2,000 calorie diet, you can eat no more than 100 grams of carbs per day. If you can handle low carbs, then you should have no problems getting rid of stubborn fat. Be sure to learn more about macronutrients and low glycemic index carbohydrates to help you get rid of stubborn fat.

Lose Stubborn Fat by Intermittent Fasting

If the above method does not work for you and you’re ready to dig in deeper, intermittent fasting is another proven method of getting rid of stubborn fat. Intermittent fasting is not for everyone, but if you can handle it, you can guarantee yourself no more stubborn fat.

Intermittent fasting simply means that you abstain from eating anything at all (water and green tea are okay) for 12 to 18 hours, depending on your comfort level. By putting your body in a fasted state, you can force it to use stubborn fat for energy. After the duration of the fast, you should eat the same amount of calories you normally would, according to your weight loss goals or muscle building goals.

Important: Do not fast for more than 18 hours because at that point your body will start burning intramuscular fat instead of stubborn fat.