3 Proven Tips to Finally Lose Stubborn Fat

If you’ve tried every diet, workout routine, and fat-burning fad but still can’t seem to lose that stubborn jiggle, you’re not alone. Many people feel frustrated and defeated when they don’t see results despite their best efforts. But here’s the truth: fighting fat isn’t as hard as it seems—all it takes is the right approach to both diet and fitness.

Let’s dive into three key strategies that will help you shed fat and keep it off for good.

1. Spot Reducing Doesn’t Work: Focus on Caloric Deficit

The first thing to understand is that you can’t “spot reduce” fat from specific areas of your body. The only way to lose fat is to be in a caloric deficit, meaning you consume fewer calories than your body burns.

Why Calorie Tracking Matters

While calorie-tracking apps like MyFitnessPal or Livestrong might seem helpful, they can often be unreliable due to user-uploaded data with incorrect serving sizes or calorie counts. Instead, use a trusted resource like CalorieKing.com or refer to product packaging to calculate your caloric intake. Keep track of your meals in an old-fashioned journal for accuracy.

How to Calculate Your Caloric Needs

Multiply your goal weight by 10 calories if you’re sedentary or 12 calories if you’re active:

• For example, a sedentary person with a goal weight of 63kg (138 lbs) would need 1,400 calories per day, while an active person with the same goal weight would need 1,680 calories.

Pro Tip: If your goal isn’t to lose weight but to reduce fat, aim to lose 5 lbs of body weight first. You can rebuild muscle later through strength training.

2. Cardio & Strength Training: The Winning Combo

Weight loss—and ultimately fat loss—requires a combination of cardio and strength training. Neither alone will deliver optimal results.

The Right Workout Split

While in the weight-loss phase, divide your workout time as follows:

• 50% Cardio: Moderate to vigorous activities like running, spin classes, or stair climbing.
• 50% Strength Training: Focus on lifting challenging weights, not just small 2lb dumbbells.

Once you’ve reached your goal weight, adjust to a maintenance routine:

• Alternate Days: Cardio on one day, strength training the next.
• 60-40 Split: Dedicate 60% of your time to weights and 40% to cardio.

3. Caloric Beverages Make Fat Loss Harder

Drinks like lattes, fresh-pressed juices, or beer can sabotage your fat-loss efforts. Here’s why: the carbohydrates in calorie-containing beverages break down into sugar rapidly, causing a spike in blood sugar. This prompts insulin to store the sugar as fat—often in the midsection.

What to Drink Instead

During the fat-loss phase, avoid calorie-containing beverages and stick to:

• Water: Your best option for hydration and fat loss.
• Unsweetened Tea: Packed with antioxidants and zero calories.
• Black Coffee: A great metabolism booster without the added calories.

Take the First Step Today

Losing stubborn fat doesn’t have to be complicated. By focusing on a caloric deficit, incorporating both cardio and strength training, and avoiding caloric beverages, you’ll be on your way to achieving your fitness goals. Consistency is key, so start small and stay committed!