Stubborn Fat – How to Lose Stubborn Fat On Stomach, Legs and Buttocks Fast? (2021)


The body is made up of different types of body fat. You have essential body fat, brown adipose tissue, visceral body fat (fat around the organs), and subcutaneous (subcutaneous) body fat; the fat you can grasp.

It is often claimed that stubborn body fat falls under the category of subcutaneous body fat. 

For example, you have subcutaneous body fat that is burned relatively easily (fat on the upper body), but also subcutaneous body fat that is more difficult to burn.

For men, this is the lower belly fat, and lower back fat leg fat. For women, this is the fat around the hips and legs.

What is fat burning and how does it work?

Before we delve deeper into the mechanism of fat burning, you must first realize that your so-called energy balance determines whether your body will actually burn fat or not. 

Energy balance is the result of the number of kcal that you eat and the number of kcal that you burn per day. Study after study has shown the following:

When you eat, your body breaks down the food and these nutrients then enter your bloodstream. 

In response to this, your body produces insulin, a hormone that transports these nutrients into your cells. 

As long as your body is in this ‘nutritional state’, no fat burning will occur. Depending on how much you have eaten, this can take a number of hours.

 From a physical point of view, of course, this makes sense. Why would your body burn fat if it already gets its energy through food? 

Fat is a valuable source of energy that may be badly needed later in the event of possible starvation.

The moment the energy levels drop again after eating, the insulin level will also start to drop. 

The body will then switch to burning fat in order to maintain all physical processes. This process repeats a few times a day, every day.

The mechanism of fat burning

I will now go into a little more detail about how fat burning works on a cellular level. 

To burn or mobilize fat, our body produces adrenaline and noradrenaline, the so-called catecholamines

These hormones travel through your bloodstream and attach to certain receptors on fat cells. This attachment stimulates the fat cell to release its energy for combustion.

Fat burning consists of two processes, namely (1)lipolysis and (2)oxidation. 

(1)Lipolysis is the process by which fat cells release their fatty acids into the blood. 

(2)Oxidation is the process by which these fatty acids are burned by cells throughout the body.

Lipolysis is mainly stimulated by adrenaline and noradrenaline, the higher the concentrations in the blood, the more lipolysis.

Not surprising, because adrenaline and noradrenaline are mainly released in “fight or flight situations”, where a lot of energy is required in a short time.

Catecholamines are produced in the adrenal glands and once in the blood, they attach themselves to the receptors of fat cells.

Once attached, they stimulate the release of fatty acids from the fat cell into the blood. Other cells (such as muscle cells) can then use these fatty acids as energy.

  • *In men, the fat is burned fastest in places such as arms, shoulders, chest, legs, and face. It is much slower around the abdomen, waist, and lower back.
  • *In women, the fat remains mainly around the hips, thighs, and butt.

It is therefore possible that if you follow a weight loss regime you will at some point enter the phase where your face and limbs are narrower / thinner, while you still have a lot of fat around your waist and thighs/hips.

Only if you follow the right weight loss strategy and you are below 10% fat as a man and below 20% as a woman, you will also see a decrease in your fat percentage in the desired places.

Combine the 5 best scientific strategies to burn stubborn fat:

[1] Lose weight due to high-calorie deficiency.

Your goal should be to lose fat as quickly as possible while preserving your muscle mass and health as much as possible.

The degree of calorie deficiency plays a very important role in this. A small deficiency of 5 to 10% produces less and slower results than a larger deficiency of 20 to 25%.

The question is, however, how great can the deficiency be before your body gets into trouble in the field of hunger, binge eating, muscle loss, etc.

Fortunately, there is an interesting study been done that answers this question.

The study group consisted of fit athletes with less than 10% body fat who were placed on a calorie-deficient diet for 4 weeks.

 One group was at -12%, the other at -24%. After 4 weeks, the -12% group appeared to have lost very little fat and muscle tissue. 

The -24% group turned out to be a lot of fat to have lost a and little muscle tissue. 

That this is not an anomaly is shown by the fact that many athletes report achieving the same results with greater calorie deficiencies.

The trick is mainly in the amount of protein you eat during such a large calorie deficiency and the amount of strength training and cardio.

In other words, eat more than enough protein every day (as a guideline, use 2 grams of protein per kg of body weight).

Do heavy strength training and keep cardio to a minimum.

If you do all this, you can easily maintain a deficiency of at least 20 to 25%, so you maximize your fat-burning while retaining maximum muscle mass.

In my opinion, a fairly large deficiency is necessary if you want to see progress even with low-fat percentages (<10%), so especially with the stubborn fat around the abdomen, hips, and thighs.

[2] Do your workouts while your body is in a ‘hormonal hunger’ phase.

stubborn fat

Many people swear by it, exercise on an empty stomach. According to many experts, this is a simple yet highly effective way to burn fat faster while you do your workout.

 Although there is truth in this statement, it is less simple than it seems. What exactly do we mean by an ’empty stomach’? 

What are the best forms of training if you train on an empty stomach and what are the disadvantages of training on an empty stomach?

The first thing to realize is that training on an ’empty stomach’ does not in itself lead to faster fat burning.

What does help is training while your body is in a ‘hormonal hunger’ phase? These are of course hormones that influence fat burning.

It doesn’t matter how full or empty your stomach is in this context, it’s all about your insulin level.

When you eat, your insulin level rises and nutrients are used and absorbed. This is also called the ‘post meal’ phase and can last from 2 to 6 hours, depending on what and how much you have eaten. 

When your body is done with the meal and nutrient absorption, your insulin level drops back to a stable baseline and stays there until you eat again. 

This phase is also known as the ‘hormonal hunger’ phase. Your body switches between these phases every day. 

So if you do a workout while your insulin levels are high, you are training in the ‘post meal’ phase.

 If you train while your insulin levels are low, you are training in the ‘hormonal hunger’ phase.

Note, even if you train in hormonal hunger, the ‘laws of physical energy balance’ still apply. 

So if you don’t have a calorie deficiency you will never be able to get slimmer.

Below are a few important facts about the duration of digestion:

  • The body needs about 2 to 3 hours to digest 30 grams of whey protein
  • Although carbohydrates have the greatest effect on insulin rise, proteins and fats also cause this
  • If you eat a meal with a reasonable amount of fat, this slows down digestion, so that your insulin level remains higher for a longer period of time.

In conclusion, you can say that the larger the meal, the greater the insulin rise and the longer it takes for the meal to be digested and your insulin to return to its baseline level.

Many people who want to burn fat optimally train in the morning just after waking up, so that their body is in the hormonal hunger phase.

If you are unable to train in the morning, it is best to eat 30 to 40 grams of whey protein in the morning with as few carbohydrates or fats as possible, then wait for 3 to 4 hours before training.

This means that if you exercise while your insulin level is low, your body is able to both mobilize and burn stubborn fat during your workout. 

Your body cannot do this if your insulin level is too high.

[3] Do High-Intensity Interval Training.

High-Intensity Interval Training, also called HIIT, is a form of cardio training in which you alternate periods of very high intensity with periods of low intensity.

The training is simple. After a good warm-up, pull your first sprint and go as hard as you can for a few seconds.

Then you slowly recover until your heart rate and breathing have recovered. Then do the next sprint as hard as you can.

The number of seconds of a sprint depends of course on your training and condition.

Research and practice show that HIIT gives much better results in much less time than traditional ‘low-intensity steady-state cardio (LISS).

In a study illustrating this, the researchers found that subjects lost more fat by doing 4 to 6 sprints of 30 seconds (with 4 minutes of rest) than running a constant pace on the treadmill for 60 minutes.

In other words, with HIIT you only have to train for 17 to 27 minutes, so you get more results than 60 minutes of cardio. Similar results have also been found in other studies.

The Features of HIIT

Researchers have not yet determined the exact functioning of HIIT in every biological field, but they did find that HIIT had the following characteristics:

  • Increase your metabolism up to 24 hours after training
  • Increased insulin sensitivity in the muscles, making it easier for your muscles to absorb nutrients and energy, so that fat storage is also less
  • Increase in fat burning in the muscles
  • More release of growth hormones, which also help with fat burning
  • Significant increase in catecholamine concentrations, which are necessary for the mobilization and combustion of fats
  • Reduce hunger and pull immediately after a workout, this helps not to eat too much all at once

Finally, HIIT workouts don’t need to last more than 20 to 25 minutes to be effective. 

In addition, short cardio sessions help better with maintaining your muscles and strength.

Burn as much fat as possible in as little time as possible? Then do HIIT!

[4] Follow a good strength training program.

stubborn fat

People who do strength training know the many benefits by now. Not only will you get stronger, but you’ll also look a lot better!

And strength training offers great advantages, especially for people who want to lose weight in the right way, or who want to lower their fat percentage:

  • Strength training keeps you strong and helps maintain muscle tissue while you’re in a calorie deficiency
  • Strength training increases your basic metabolism to a large extent, up to a few days after each workout. Research shows that with heavy strength training you burn up to hundreds of calories more than with training performed with lower weights.

Another big advantage of heavy strength training is that many athletes find this a nicer way of training than the ‘high rep workouts.

And finer workouts also mean that you continue to enjoy this and continue to do strength training in the longer term.

Which is of course good for your progression and motivation.

[5] Choose supplements that are proven to help boost your fat burning.

No supplement is a panacea, but if you choose the right one, in combination with a good diet and training plan, they speed up fat burning considerably. 

Below my recommended fat burning stack that has been proven to work:

(1) Caffeine

stubborn fat

Many people drink a cup of coffee every day and thanks to the caffeine you become more alert and often more productive. 

However, caffeine does more than that:

  • Caffeine aids fat burning by increasing your body’s energy output throughout the day.
  • Caffeine makes you stronger.
  • Caffeine increases your muscle endurance.
  • Caffeine increases your anaerobic fitness.
  • Caffeine reduces morning fatigue.

Research also shows that the best form of administration of caffeine is a pill or powder. 

You do have to be careful with caffeine that there is no habituation, this can happen if you take too much caffeine every day. It simply doesn’t work as well anymore. 

The best way to combat this is simply to limit your intake. In this context, I recommend the following:

  • Before your workout, take 3 to 6 mg of caffeine per kg of body weight. If you are taking caffeine for the first time, build up slowly and start with 3 mg/kg.
  • Make sure that your daily intake is never more than 6 mg per kg of body weight. So do not take 6 mg/kg before your training and that you drink a few more coffees later in the day.
  • Take very little caffeine (half or less of your normal intake) 1 or 2 days a week and no caffeine at all for 1 day.

(2) Green tea extract

stubborn fat
Glass cup with fresh green tea and mint.

As we know, green tea is a healthy drink, it may extend lifespan, inhibits the absorption of heavy metals from food (source) and research shows that it also stimulates fat burning.

The latter is mainly due to the polyphenols present in green tea and in particular EGCG.

These substances inhibit the breakdown of especially adrenaline and noradrenaline (the catecholamines) so that these hormones continue to circulate in the bloodstream for longer.

As discussed earlier in this article, these catecholamines provide increased fat burning.

The bad thing is that the concentration of these polyphenols in a normal cup of green tea is much too low to have any effect.

Green tea extract is much more concentrated and therefore does not have this problem.

Important fact. Caffeine and green tea significantly enhance each other’s effects.

Caffeine makes fat cells more sensitive to the hormone adrenaline, as well as to the phenols from green tea (extract).

If healthy men – who normally use little or no caffeine-containing products – are given 150 mg of caffeine, their fat burning increases by about 33 percent.

 If you add 270 mg of EGCG, the most active polyphenol in green tea, the fat burning increases by no less than 41 percent!

If you take a daily mix of 1200mg green tea (EGCG) and 600mg caffeine, you will burn about 197 kcal extra per day. 

Extrapolated, this is about 1 kg of fat in 40 days (source). According to a German study, 300mg EGCG in combination with 300mg caffeine also has the same effect.

(3) The importance of healthy food.

Apart from the above strategies, it is of course very important to continue to eat a healthy and varied diet. 

When you are in a calorie deficiency for a longer period of time, you naturally get less food and nutrients than normal. 

If you also continue to train hard, deficiencies in certain vitamins and minerals can certainly arise over time. 

You can solve this automatically by eating a healthy and varied diet. By healthy eating I mean (daily):

  • Many and various types of vegetables (try to get 400 grams per day)
  • 2 pieces of fruit
  • A couple of cups of tea
  • Fish (at least 2x a week)
  • High-quality meat (at least 2x a week)
  • Yogurt (preferably probiotic)
  • nuts
  • Superfoods (but don’t overdo it)

*Healthy breakfast

An excellent healthy breakfast (or snack) consists, for example, of yogurt with fruit, nut mix, and muesli mix, possibly supplemented with a superfood such as goji berries.

*Healthy lunch

Think, for example, of a large salad with tomato, cucumber, pickle, lettuce, bell pepper combined with a protein source such as tuna, cheese, chicken, or egg.

Marinate with olive oil and season with salt, pepper, and turmeric (turmeric is very healthy).

*Healthy dinner

You cook a healthy dinner yourself! So no takeaway or microwave meals! Just potatoes with vegetables and fish/meat.

Or stir fry with rice/pasta and lots of vegetables. Try to keep the proportion of potatoes/rice and pasta low because they contain relatively many carbohydrates.

If, due to circumstances, you really do not succeed in eating enough fruit and vegetables, at least take a special multivitamin for athletes and people on a diet.

Daily schedule to burn stubborn fat

With everything we have learned from this article, I can set up a simple, but effective daily schedule for you to properly tackle stubborn fat.

The basics of the scheme

Make sure you meet the following requirements:

  • 25% calorie deficiency
  • High protein diet
  • 4 to 5 hours of heavy strength training per week
  • 1.5 to 2 hours of HIIT cardio per week

This is therefore the basis of the schedule that you must adhere to burn fat in the problem areas effectively and significantly faster.

Keep in mind that supplements don’t help much without this foundation. Below is the supplement schedule:

Just before your strength training workout.

If you want to maximize fat burning, make sure your body is in the hormonal starvation phase as discussed earlier in this article.

 So that your insulin level is back to baseline.

If you train in the morning, do not eat breakfast and take the following 10 minutes before your strength training workout:

  • 1 serving of HMB
  • 1 serving pre-workout
  • 1 serving of fat burner
  • 1 serving of green tea extract

A normal strength training session lasts about 45 to 60 minutes.

As soon as possible after that, you should eat a meal that consists of at least 40 grams of protein and 100 grams of carbohydrates.


To get back into your hormonal hunger phase as quickly as possible, it is best to eat a light salad with, for example, chicken, turkey, or tuna.

At the end of the afternoon, your body will have a low insulin level again, which makes it a good time for your HIIT cardio. This will be around 4 pm to 5 pm.

You do not take any supplements during lunch.


Take 1 serving of whey protein between lunch and your HIIT cardio, so somewhere between 2 pm and 3 pm.

For your HIIT cardio workout

10 minutes before your HIIT workout, take the following:

  • 1 serving of HMB
  • 1 serving pre-workout
  • 1 serving of fat burner
  • 1 serving of green tea extract

Then you do 25 minutes of HIIT training on the resistance bike. Then quickly go home and eat.


There are no special rules for dinner. As long as you make sure you have a calorie deficiency of 25%

Snack 2 between dinner and sleep

Take something that contains 40 grams of protein. This can be a whey shake or protein-rich food.

Conclusions on losing stubborn fat:

Losing stubborn fat is certainly not easy and you are not the only one struggling with it.

Millions of people worldwide are opting for the wrong strategy, going on crazy diets, buying expensive and ineffective supplements, or following worthless advice from self-proclaimed weight-loss gurus.

Make sure you don’t fall into one of these pitfalls. Apply what you have learned in this article and you too can successfully get rid of your stubborn fat!

I hope you will get some knowledge about Brain stroke and its treatments by reading this article. Comment down your thoughts on this article below. If you have any queries, then ask My Voice.



Leave a comment