How to lose stubborn fat and get in shape again

How to lose fat

This guide outlines how to lose fat that is stubborn, and get back to a healthy weight and shape.

Maintaining a healthy weight is something that many of us struggle with. We want to look good, feel good and live healthily. The truth is no matter if you are overweight or underweight, there are ways for you to get back in shape again. There are some things that you need to take into consideration when trying to lose weight and stay motivated on your journey so that you will finally be able to reach your goals.

How to lose fat and get in shape

Resurrecting your old body from the ashes of fat may not be an easy feat. But it is possible if you have a well-planned strategy in place for how to lose fat — and the discipline to stick to it. As with any battle, there will be setbacks along the way; how you deal with them will determine your success or failure.

Why is it So Hard to Lose This Fat?

Losing stubborn fat is hard because the underlying cause of stubborn fat is hormonal imbalance. To get rid of stubborn fat, it’s important to understand what causes a hormonal imbalance, and then find a way to correct that imbalance. Hormones play a very large role in how your body stores abdominal fat.

If you have excess levels of estrogen and cortisol in your system, you will store more belly fat than if these hormones were balanced. In order to lose the extra weight around your midsection, you need to balance out those hormones naturally through dieting and exercise. 

The human body will always strive to be in a state of homeostasis, which is the natural state where all systems within the body (digestion, hormones, and metabolism) are balanced and working efficiently. Homeostasis is crucial for optimal health and energy levels.

It’s hard to lose stubborn fat because the body has developed complex defense mechanisms that fight against it; these defense mechanisms can make it challenging to lose weight even when you stick with healthy, calorie-controlled diets.

How Does Exercise Help with How to Lose Fat?

Everyone has stubborn fat they can’t seem to lose. They work out every day, eat well, and still cannot get rid of that extra layer of fat located in their stomach or thighs. The solution for this is simple: exercise! While working out to lose stubborn fat isn’t a miracle cure-all, it can help you burn more calories throughout the day, which will lead to weight loss over time. There are also medical drugs that block fat production which can assist you on the way to weight loss.

Exercising helps your body release endorphins and other hormones essential for feeling good about yourself and confident in your ability to make healthy choices. It also releases serotonin, the hormone of happiness, so you’ll get more than just a healthy body from exercising, it will help you have a healthier mind.  

Also, exercise actually helps prevent the accumulation of belly fat in women during menopause or after weight loss surgery. Regular exercise also reduces your risk for insulin resistance and type 2 diabetes by about 50%. Exercising regularly will help you maintain healthy body weight and avoid medical problems related to being overweight.

Gaining Muscle = Faster Weight Loss

Muscle burns more calories than fat, even when you’re not moving. This means that the more muscle you have, the faster you will lose weight. You can gain muscle in a number of ways: eating enough protein, strength training with weights or resistance bands, and doing cardio with sprints. These methods all work together synergistically to help you create lean muscle mass and ultimately reach your fitness goals.

Becoming stronger is one of the best things we can do for our health and physique, so focus on building up those muscles! It is actually best to gain muscle while losing weight because the extra calories burned by building muscles will offset the calorie deficit created by low-calorie dieting. The extra calories eaten by building muscles will also help speed up the metabolism and increase fat-burning potential.

If you want to get in shape and lose those stubborn pounds, you need to understand how your body works. Having the right knowledge about your body will help you enjoy more weight loss success than if you go into it blind. When you follow a healthy diet and exercise plan, you can achieve amazing results in your fitness journey.

To make it even easier on yourself, try using meal replacements like protein shakes to help reach your weight loss goals faster while ensuring that your nutrition stays on track. Remember, there is no such thing as spot reduction when it comes to losing fat—to get the body you want, you have to lose weight all over.

How to lose fat: think about your motivations

But how do you find the right motivation to lose fat? Take a moment, sit on the sofa with a sheet of paper and a pen and think about WHY you want to lose weight at all. Write all the reasons — even if they seem unimportant — in big letters on a note. It is best to hang the notes clearly visible in your apartment: next to the mirror in the bathroom, in the living room and next to the bed head. This always reminds you why you started losing weight at all and will give you more strength!

A few more tips so that you can withstand the diet and lose fat permanently: Set yourself small goals. Half a kilo per week is a good goal. You shouldn’t lose weight faster. You can also set milestones, for example three kilos after 1.5 months. When you have reached the goal, you reward yourself with a new piece of clothing or accessory you want. And most importantly: Don’t forbid yourself food! You get craving attacks from it.

  1. Health

Probably the most important reason for losing fat is health. Severe obesity is not healthy. Makes you realize that you reduce the risk of diabetes, heart attack, stroke or even cancer if you weigh a little less. Less weight is also much better for the bones and joints. People who are overweight also have lower life expectancy. Remember: You only have this one life and should treat your body well.

  1. Quality of life

Finally fun in the outdoor pool again, have a larger selection when clothes shopping and no longer be totally out of breath after one set of stairs: Your quality of life will simply be much better with a few kilos less. Even in everyday life, everything will be easier for you if you have lost weight. Fit people are more active and create more during the day. Whether cleaning, shopping or at work. You will feel fitter and more comfortable all around!

  1. Family and children

If you want to start a family, you should be aware that obesity can affect fertility. If the children are already here, it may be a motivation for you to be able to play with the little ones the way you would like. With a few kilos less, you can move much faster and are no longer so fast out of breath.

  1. Dreams and goals

Probably everyone has a few dreams and wishes that they would like to fulfill – but the weight puts a stop to the bill. Think about what your wish you have. Would you like to lose fat so you can finally go back to your favourite dress size, run a marathon or are you getting married soon and want to look really good on your wedding day? Always keep your goal in mind and imagine what it would be like if you were slimmer. This will help you to endure your diet and help with all your strategies for how to lose fat.

  1. More self-esteem

If you feel the desire to lose fat, you are probably feeling uncomfortable in your skin at the moment and have little self-confidence. It is so important for life to feel confident and pretty. If you are satisfied with yourself, you will see the world with completely different eyes and finally stop complaining about every little thing. Bye, wallflowers! SO you will finally become more confident.

  1. Relationship

This is also a big topic for many: looking good for the partner. Of course, this should not be the main reason for you to lose fat. Nevertheless, it is of course nice if your partner also likes you. If you feel comfortable in front of him again, even though you only wear underwear. If you find yourself attractive, you radiate it and it will positively influence your relationship.


Whatever motivation you have for wanting to know how to lose fat, it will result in a healthier and more enjoyable life once you are back in shape. We wish you well with your moves towards a healthier life!