How to lose stubborn fat
Losing fat can feel simple at first, then suddenly the last few pounds feel like they will not move. That is usually what people mean by stubborn fat.
The good news is that stubborn fat is not a sign that your body is broken. It usually comes down to a mix of fat type (visceral vs subcutaneous), genetics, hormones, and the way your body adapts as you get leaner.
Stubborn fat is body fat that feels harder to lose than the rest. It is usually fat in areas where your body prefers to store energy, and where fat loss tends to show up last.
People commonly describe stubborn fat in areas like:
- Lower abdomen
- Love handles
- Hips
- Thighs
- Glutes
- Lower back
- Upper arms
Where you store fat most easily is influenced by genetics and hormones. That is why two people can follow similar routines and still see changes in different places.
It helps to understand your current situation because the best approach can look different depending on your starting point.
Most people fall into one of these groups:
- People who are overweight or obese and want to improve health and reduce body fat
- People who are already fairly lean but want more definition and lower body fat
Some people sit in the middle, not necessarily overweight, but not fully consistent with training and nutrition either. The more accurately you identify your situation, the easier it is to pick the right next step.
Your body stores fat for energy and as part of normal metabolism. Fat is stored in fat cells (adipocytes) which form adipose tissue. This tissue releases hormones that influence appetite and energy regulation.
Stubborn fat often feels stubborn for a few reasons:
- Your biggest fat storage areas tend to change last
- As you lose weight, your body needs fewer calories, so progress slows
- Small tracking errors can erase your deficit when you are already leaner
- Stress and poor sleep can increase hunger and reduce recovery and activity
There are two main types of fat tissue that matter for fat loss.
- Visceral fat: Visceral fat is stored deeper in the abdomen around your organs. Higher levels are linked to insulin resistance and inflammation.
- Subcutaneous fat: Subcutaneous fat is stored under the skin. It is the softer fat you can pinch. It is not automatically bad, but it is often the fat people call stubborn because it can be the last to go.
In many cases, stubborn fat refers to subcutaneous fat in the main storage areas.
Your body is built to survive, so it tends to keep stored energy. Hormones and genetics influence where that energy is stored.
For many women, common storage areas are hips, thighs, and glutes. For many men, it is the lower abdomen. With age and hormonal changes, fat storage patterns can shift.
Very aggressive dieting or extremely high activity can also affect hormones and recovery. When the body feels stressed, it often becomes harder to stay consistent, and progress can slow.
Although sex and genetics are not controllable, your daily habits are.
You can improve fat loss results by focusing on:
- A sustainable calorie deficit
- Strength training to keep and build muscle
- Daily movement
- Sleep and stress management
Adipose tissue influences appetite through hormones like leptin, and eating influences insulin response. Understanding these concepts can help you be more consistent.
To learn more about leptin:
Cheat meals and fat loss
To learn more about insulin sensitivity:
Fat loss plateau: understanding insulin sensitivity
People who are overweight often carry excess visceral fat and subcutaneous fat. Visceral fat is usually the bigger health concern.
The goal is moderate, steady weight loss, not extreme short term restriction. Fast, aggressive plans often lead to rebound and make it harder to maintain results.
Gradually improving diet and adding moderate training is a reliable way to reduce visceral fat. As visceral fat comes down, many people also notice:
- Lower inflammation
- Better energy and recovery
- Better metabolic markers
- Subcutaneous fat becoming easier to lose over time
Visceral fat loss is not always visible right away, which is why people often feel like nothing is happening even when health is improving.
If you need help setting realistic targets:
SMART goals
When you start training consistently, you can lose fat and gain muscle at the same time, especially if you are newer to strength training.
Because muscle is denser than fat, your scale weight may not change quickly, even though your body composition is improving.
Strength training also helps you burn more calories at rest over time because muscle requires more energy to maintain.
Here is a workout plan for women designed to help you lose fat while getting stronger:
Here is a workout plan for men designed to help you lose fat while maintaining muscle:
Many people lose weight consistently for a while, then progress slows. This is often a fat loss plateau.
A plateau usually means your calorie needs have changed or your habits have drifted. The best approach is to make a small adjustment rather than a drastic one.
If you are already fairly lean, stubborn fat is usually subcutaneous fat in your main storage areas. At this stage, fat loss is slower because your body adapts quickly and plateaus happen more often.
A better approach is usually:
- A smaller calorie deficit
- High protein intake
- Strength training with progressive overload
- Consistent daily movement
- Routine changes to avoid stagnation
You cannot spot reduce fat, so doing more exercises for a problem area will not directly remove fat there. The main solution is lowering overall body fat gradually while maintaining muscle.
You can also experiment with strategies that help some people stay consistent, such as:
- Trying a new sport or training style
- Training outdoors sometimes instead of always indoors
- Adding HIIT occasionally for variety
- Trying new recipes and foods
- Planning higher calorie days rather than going off track randomly
You can learn more about structured higher calorie days in cheat meals and fat loss.
Another approach some people use is intermittent fasting.
To lose stubborn fat, focus on habits that you can maintain long term:
- Understand the difference between visceral fat and subcutaneous fat
- Maintain a sustainable calorie deficit
- Strength train to keep and build muscle
- Increase daily movement
- Use cardio strategically
- Expect plateaus and adjust gradually
- Stay consistent long enough for stubborn areas to change