How To Lose Stubborn Belly Fat In 3 Steps (And How Long It Will Take You)

Finally ready to do what it takes to lose that stubborn belly fat of yours? Great! And I’m here to help you. In this video, I cover the truth on how to lose stubborn belly fat, and how long it’ll take you to burn belly fat, so you finally achieve a flat belly. To successfully get rid of stomach fat, you’re going to have to get down to ideally around 10% body fat or so. But why is belly fat so difficult to lose?

First, when compared to other areas of your body, stubborn areas like your belly fat consist of a higher amount of a specific type of fat cell that's very resistant to mobilization and a lot more difficult to burn off. Second, the subcutaneous fat covering your abdominal area also receives significantly less blood flow than other parts of your body do. And this makes things more difficult because the less blood flow an area of your body receives, the more difficult it becomes to mobilize and burn off the fat from that area. The good news, however, is that losing your belly fat is not impossible.

When it comes to how to lose stubborn belly fat, the first step is something that most of you are probably familiar with but is hands down the most crucial step. Because to lose fat from anywhere, you need to be in a calorie deficit. And your belly fat is no different. So to start, you need to be eating at a calorie deficit and combining this with regular weightlifting for the best results. But your belly fat, in particular, is where things get a little trickier and are where the next two steps become crucial.

To get rid of stomach fat, the next step has to do with mobilizing your belly fat. But the only way to do this is by adhering to step 1, a calorie deficit, for long enough until fat loss starts to finally come off from your belly. Meaning that you need to ride out the calorie deficit for long enough such that your body has stripped off enough fat from other areas and now needs to rely more on burning off your belly fat for fuel. Also, there seems to be an inverse relationship between your body fat percentage and abdominal blood flow, and as a result of this, leaner individuals exhibit significantly higher blood flow to their belly fat than less lean individuals do. Simply meaning that as you gradually strip off more and more fat from other areas of your body and get leaner, your body will actually start redirecting more and more blood flow to your belly fat so that it can start prioritizing and using that for energy.

There are a couple of things that you can do to burn belly fat faster. First, you want to ensure that you're regularly performing abs exercises and getting stronger with them over time. So what I’d recommend is incorporating various weighted abs exercises into your weekly routine and overloading them overtime to grow them. Also, a 2017 paper has suggested that you can even potentially “spot reduce” fat from your belly. Applying this to your belly fat, you could, for example, perform an ab workout to first increase the blood flow and fat mobilization from that region and then follow that up with 30 minutes or so of low-intensity cardio to selectively burn off the fat that's been mobilized. But at the end of the day, steps 1 and 2 need to be where you put most of your focus and effort. Because it's been proven time and time again in the literature and my experience that by applying those 2 steps alone, your stubborn fat will eventually be mobilized and burned off for a flat belly.

And for a step-by-step program that puts this all of this together for you, such that you know exactly how to train and what to eat week after week to lean down and strip off fat as quickly as possible just like Dylan and several other members have done with their Built With Science programs, then simply take the analysis quiz below to find out what science-based program best suits you and your body:

“STARTER KIT”:

GROW YOUR ABS VIDEO:

Filmed by: Bruno Martin Del Campo

MUSIC:

Subscribe to my channel here:

[Babytajj]

I can just appreciate the fact that he’s not yelling at me

[Nativemusic]

Let's all appreciate how hes not trying to sell us stuff

[jasonapplebaum]

After years of trying to lose weight, this is the best video I’ve ever seen explaining the whole process, BLESS THIS MAN!!!!

[rice]

I like how the dude he used as an example looked like he gained confidence in every picture

[xananymous]

Finally a gym instructor who speak so calmly and not like other gym instructor you tuber who shouted at ya

[seijo]

I like this guy he’s not obnoxious and seems rather humble

[brnking]

Tough pill to swallow, but thank you for your honesty. I'm doing keto plus IF, and I've lost 35 pounds in 2 months. The fat loss was in my face, arms, and upper body just as you said. But I'll follow your directions and keep pushing!

[PrairieThunder]

I needed this, I’ve been exercising everyday and cutting my diet drastically the last 3 weeks but haven’t seen a lot of results but this all makes sense....if you feel like giving up remember why you started in the first place. Time to keep grinding!!

[shacharalmog]

1. Calorie deficit for long enough time
2. Workout abs and cardio after
3.protein and weight lifting

[hamidrezaei]

1. Eat healthy (You may wanna go for a low-carb diet)

2. Eat less (don't overeat)

3. Eat at the right time
(Intermittent fasting 16:8)

4. Do some kind of exercise 3 times a week (Bonus: Drink more water)

5. Have fun while training and don't go to hard on yourself. You want to enjoy the process, couse otherwise you may end up quitting all together.
(Bonus: Lower your expectations)

6. Sleep well (try to sleep at least 6h)

8. Rest and recover ( Physically & Mentally)

9. Do things that makes you happy :)
(Bonus: reward yourself sometimes)

10. Have the right mindset: Begin the process for a better health! (both physically and mentally) Not for some quick results or miracle, I hope you get the idea. You need this mindset for an easier and a more sustainable process ;)

11. Don't quit only because you had a bad day, in other words: it's a marathon not a sprint, that means you wanna win in the long run, therefore you have to keep your process by not giving up and quit only because you had a one or few bad days. It's not over because of that, it's over when you WIN. So let's f**king show them who the WINNER is! Cause you know what?
let me tell you something: Thats it, It's time! Time to show everybody how F**king GREAT YOU ARE! 🔥

Keys to Results & Success:
1. Self-discipline
2. Consistensy
3. Patience

Helpful quotes:
- Succes is about becoming the best version of youself!
- You don't want to look back and know you could have done better!
- A year from now you may wish you had started TODAY!
- Although no one can go back and make a brand new start.
But anyone can start from now and make a brand new Ending!

Now please leave YouTube and start planning for your process 🙏 ❤

[enyawrebbuj]

Probably one of the best "fat loss" videos I've ever seen. Well done you!

[pujap]

Everyone * photoshops abs
Jeremy * photoshops fat

[_Alcy_]

Who else was lying down in bed and thinking they would do this later ?

[danieljonesofficial]

#Facts!! As a previous certified personal trainer it's really nice to see someone giving it to everyone straight up. There's no magic. Just a little bit of knowledge and a lot of dedication!!

[LEEMIEFTinHD]

The main thing I got out of this info was:
1. Gym
2. Good Food
3. Consistency & Paitence

[sulaimandaiaiji]

the conclusion of this video is "Be patient".

[terrymckenna]

Jeremy is without question the best trainer on YouTube. 1) science-based vs opinion, 2) clearly explains and walks you through the routine. 3) not quick fix routines that don't work, 4) focuses on helping you vs selling you stuff. I've changed almost 80% on my workout and nutrition plan based on what I've learned form Jeremy. Thank you!

[robbiebubble]

The 5 month journey of that dude alone is so motivating. I'm around that 2 month area and I don't notice really any difference in my belly while my arms already get way more toned and I was questioning my way. Not thinking about giving up or trying something new or anything, it just makes me question things. But after this video I know I'll just stick with it and keep going. Thanks a lot, really like the information you provide with your channel!

[CHRISTIANNWO]

Step 1: Eat less
Step 2: Don't quit
Step 3: Workout

[littleclarinet]

i'm in week two...i've lost 4lbs BUT stomach is the same but my legs are smaller. so what he is saying is 100%spot on...the stomach fat is going to come last guys. KEEP GOING