I have always been skinny but have consistently carried belly fat, even as a teen. When I diet, weight drops from my arms and legs, but my stomach fat stays, leaving me with odd proportions. I’ve made good progress with lifting, but the belly fat persists. How did those with stubborn belly fat finally lose it?
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Reduce carbs and sugar intake. Focus on protein only, and you’ll notice a change.
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Are you getting in enough strength training?
I do four lifting sessions a week, with an upper/lower body split.
You have little control over where your body stores fat. Some evidence suggests that eating more greens, avoiding processed foods, and increasing calcium and vitamin D might help, but it’s not much.
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I lost my job, had trouble finding a new one, ran out of savings, and ended up on a strict beans and rice diet. The weight just fell off without effort.
I lifted weights consistently, cycled at least 12 miles every other day, and did 20 minutes of sprints every morning.
Go slower, up your protein, and start doing weighted exercises for your abs. Planks and crunches help with toning, but to make a difference, you need to build muscle.
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You just keep dieting, even after it stops being enjoyable.
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Maintaining a caloric deficit, where you consume fewer calories than your body burns, is key to losing weight.
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I used the same approach that helped me shed the first layer of fat to tackle the next. The method that worked before is what I relied on again to continue making progress.
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Keep sticking to your diet plan and maintaining a calorie deficit. Consistently watching what you eat and making healthy choices will help you stay on track toward your goals. Staying disciplined with your nutrition is key to seeing continued progress over time.
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That’s really useful information. I appreciate the insight, and it’s something I can apply. It’s always good to get advice that can make a difference, so thanks for sharing!
You can’t target fat loss in specific areas of the body. The most effective strategy is to maintain a calorie deficit while incorporating weightlifting, walking, and a high-protein diet to improve your body composition.
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In the same manner that I lost the initial layer of fat.
This is the only approach I know. I have been working with a personal trainer for six months after breaking my neck two years ago. They train professionals, including NFL players. Since starting, I’ve gone from 203 pounds to 197, gaining 10 pounds of muscle and losing 5% body fat, my before-and-after photos show the progress. It’s a long process, and I still need to reduce stomach fat, so I am gradually increasing my steps back to my average of 15-20k daily.
I practice Pilates and do intermittent fasting, especially after losing 120 pounds.
Keep going! I used to think my love handles and stomach would never change, especially at 195 pounds. But after getting past that weight, the fat began to disappear.
You are missing out on direct ab training. Without visible muscle, you won’t have abs unless you’re very lean, which means more dieting.
Add decline sit-ups and hanging leg raises, or use a crunch machine if available. Also, planks won’t help you build abs.