How To Get Rid Of ‘Stubborn’ Belly Fat

Do you really think your gut has an attitude?

It’s not uncommon to hear the word ‘stubborn’ used to describe the fat that we store around our midsection (belly). This isn’t meant to be a literal description as I doubt you think the fat is actually being difficult and stuck in its ways and not open to suggestion.

But this term gets used so much that some people may start to believe the fat around your belly is in fact ‘stubborn’ and will not move. This of course is a false assumption.

The fat around your belly or any of your ‘problem areas’ is the same type of fat as the rest of your body, there just happens to be more of it stored around the midsection. This area of fat burns just as readily as every other area however the muscular definition in this area is the last to show through because there is typically more fat stored here.

In other words, as you lose weight your arms will become defined much faster than your midsection (because there is much less fat stored on your arms), this doesn’t mean you’re not losing fat from around your gut, it just means it will take longer to burn through all the fat to see the underlying muscles.

Belly fat isn’t any more stubborn than it is angry or happy, its just fat and you can burn it off if you maintain a caloric deficit for long enough.

John

Posted by johnbarban in Fat Loss
Tags: abs, belly fat, stubborn fat |19 Comments

19 Responses to “How To Get Rid Of ‘Stubborn’ Belly Fat”

  1. Dieter Says:
    May 6th, 2010 at 10:51 am

    Why is it that ephedrine and clenbuterol are so widely used to promote fat mobilization out of these “stubborn areas”? Are these bodybuilders simply impatient and too worried about muscle loss to keep a larger calorie deficit?

  2. Bart Says:
    May 6th, 2010 at 11:28 am

    I am on low deficit now and i hope to see it going away soon
    I noticed it really takes long time to get rid of it,
    sometimes i feel like it just does not want to go away

  3. johnbarban Says:
    May 6th, 2010 at 11:37 am

    Dieter,

    Bodybuilders have a specific show date they are dieting down for, so they have to be rid of all their fat by the day of the show no matter what (if they hope to win), so they will do and use whatever it takes to get there.

    Everybody else who are not competing can take a longer time to reduce their body fat until they’re happy with their look.

    JB

  4. johnbarban Says:
    May 6th, 2010 at 11:37 am

    Bart,

    Have a look at Jason’s pictures in the forum.

    JB

  5. Bart Says:
    May 6th, 2010 at 12:44 pm

    yes, i saw them , he did great!!!

  6. Aditya Says:
    May 6th, 2010 at 1:45 pm

    Wheres the link to the forum for Jasons pics?

  7. Bart Says:
    May 6th, 2010 at 2:16 pm

    http://www.adonislifestyle.com/index.php?/Member-Blogs/1698-Jason-s-Race-for-the-Gold.html?limitstart=282

  8. Dan Says:
    May 6th, 2010 at 2:48 pm

    “its just fat and you can burn it off if you maintain a caloric deficit for long enough.”

    Truer words were never spoken.

    Dan

  9. Joshua Says:
    May 6th, 2010 at 4:47 pm

    John-
    I’m so glad you finally brought this up; as a trainer, clients just dont accept this fact. They think they have no weight to lose but just want to do kickbacks for “toning up the triceps,” or leg lifts to get a six pack.

  10. Cooper Says:
    May 6th, 2010 at 6:49 pm

    Hey John, totally off topic but are you guys doing a phi-life podcast this week? I always look forward to it for my Thursday morning walk :-)

    Thanks,
    Cooper

  11. johnbarban Says:
    May 6th, 2010 at 7:37 pm

    Cooper, I just uploaded it, we were a bit off schedule this week.

    JB

  12. Eddie Says:
    May 6th, 2010 at 8:41 pm

    Just saw Jason’s pics… amazing!

  13. Miika Says:
    May 7th, 2010 at 5:44 am

    Amazing pics Jason!

  14. Dave F Says:
    May 7th, 2010 at 11:09 am

    Wow, those Jason pics are great. Well done sir.

    John, great article as always.

  15. Aaron at Healthy Foods Says:
    May 8th, 2010 at 4:16 am

    I’ve heard that circulation had something to do with it as well, but can’t quote any research study. Something about how there is less circulation around the midsection = harder to release the fat into the bloodstream to burn? Any opinions on that?

    Also I think you have to look at insulin levels as if they are really elevated, you can be burning off protein instead as fat since the body gets used to storing fat.

  16. Farley Says:
    May 8th, 2010 at 10:47 am

    John,

    This post couldn’t be more timely. I’ve dropped 40 lbs. recently and my belly is the last to go. Problem is my weight loss stopped 2 months ago after heavy dieting and ESE, and hasn’t budged lower despite traning and diet.

    I know all the crap about lift heavier, do more cardio, more HIIT, etc. to bust a plateau. I also read that dropping calories lower than BMR long term stops working as your body hits a new set point. Leptin levels drop, the body NEEDS ‘x’ amount of calories, etc.

    What’s your take on this logic? Sound? Bullshit? Can’t I just go lower and lower against my changing BMR until I get to the look and weight I want, and then readjust for maintenance? Seems the easiest thing to do based on this post of yours.

    Thanks,
    Farley

  17. johnbarban Says:
    May 8th, 2010 at 4:42 pm

    Farley,

    I think dropping calories is the only answer. even if your bmr is a bit lower you can still eat lower than that.

    JB

  18. johnbarban Says:
    May 8th, 2010 at 5:01 pm

    Aaron,

    Circulation and insulin don’t seem to have anything to do with it, the problem is likely just not going low enough on calories.

    Clearly a greater calorie deficit is going to eventually burn all fat off of the body, and physiologically fat is burned off to a much greater degree than amino acids (and there is a preference for fat to be burned first)

    JB

  19. Carl Says:
    May 22nd, 2010 at 1:04 am

    This is a great blog. we visit you frequently and we get always valuable updates, Thanks!

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