4 Tips For Stubborn Fat Loss 2021

Fat loss in a Nutshell!

Do these 4 things and you will lose Body Fat ‼️

1️⃣ Eat in a calorie deficit 300-500 below your maintenance with sufficient protein(1g per pound of body weight) and micronutrients.

2️⃣ Perform resistance/ strength training at least 3 X per week with the aim of getting stronger.

3️⃣ Use Cardio as a tool (if needed) to increase energy expenditure (cardio does not = fat loss)

4️⃣ Drink more water.


If you’re looking to lose fat, you need to maintain a calorie deficit. To sum it up, you must expend more energy than you consume. What may work for someone may not work for the next person. It is crucial to work on what works for you and your body, there are some simple and universal tips backed by science and experts but find what works for you. Losing abdominal fat, or belly fat is a common weight loss goal. With the right combination of nutrition and resistance training, you can develop visible abs.

What Is Adipose Tissue (Body Fat) Adaptations?

When you diet you lower the amount of energy (calories) needed to maintain your current body weight. If you are on a restrictive diet and start eating “normal” again you will put yourself in an energy surplus. If you gain weight too fast in the early post-diet period, you may increase the number of fat cells you have. This can be a huge problem for weight regain if you now have more body fat and your body may think it needs to get back to its previous fat cell size. Increasing the total number of fat cells would make future weight loss efforts even more difficult and cause the body to defend a new, higher body fat. Therefore, you should look at eating clean as a lifestyle and not a quick fix. The cycle of instant gratification is a hard one to break, but with consistency and the proper tools around you, weight loss can be sustainable.

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