How to Lose Stubborn Fat: Simple, Proven Fat Loss Formula

Stubborn fat looks different for everyone. For some, it’s belly fat that just won’t budge. For others, it’s what we (not-so-lovingly) call “bat wings” on the arms or that annoying back fat that pinches under your bra strap. These areas seem to hang on for dear life—no matter how clean you eat or how much you exercise.

Here’s the truth: there’s no such thing as spot-reducing fat. You can’t just target one area with special workouts or creams. Fat loss happens systemically, not locally.

But the good news? The same 4 core principles that help you lose fat overall will also help you get rid of stubborn fat in the long run.

1. Calorie Deficit

This is your starting point. You must burn more calories than you consume. That’s the foundation of fat loss, plain and simple. It doesn’t matter how “healthy” you eat—if you’re not in a calorie deficit, the scale won’t move.

You can create this deficit by:

• Eating less

• Moving more

• Or a smart combo of both (which I recommend)

Not sure where to start with a calorie deficit? Start tracking your intake and get a baseline. You don’t need to obsess over numbers, but awareness is key.

2. Resistance Training

Ladies, if you’re relying only on cardio—listen up. You need to lift weights. Muscle is your best friend when it comes to fat loss. It helps rev up your metabolism, shapes your body, and gives you that toned look everyone wants.

Without muscle, you might lose weight—but you’ll end up looking “skinny fat.” You’ll shrink, but you won’t look sculpted. To tone up, you have to build muscle while losing fat.

3. Eat Mostly Whole Foods

You don’t need to give up treats, but the majority of your meals should be made up of nutrient-dense, whole foods—think lean proteins, fruits, veggies, whole grains, and healthy fats.

Can you lose weight eating junk food if you’re in a calorie deficit? Technically, yes. But you’ll be starving, low on nutrients, and constantly craving more. Whole foods keep you full longer, support your health, and make the fat loss process easier (especially when protein is front and center).

4. Patience

This one is tough—but critical. Stubborn fat is usually the last to go. Your body has its own fat loss pattern based on your genetics. For me, I store fat in my face and midsection first. For others, it might be hips or thighs.

You have to give it time. It’s not a matter of doing more workouts or finding the perfect supplement—it’s about consistency and patience.

Don’t Fall for the Gimmicks

You’ll hear people recommending fasted cardio, fat-burning supplements, waist trainers, and other hacks to “burn stubborn fat.” Most of these are distractions.

Supplements are fine—as supplements. But they’re not the foundation. If you can commit to those consistently, you will see results. It might not happen overnight, but it will happen.

Create a plan centered around those four principles. No magic. No guessing. Just honest, proven strategies.

Stick with it. Over time, you’ll notice your clothes fitting better, your energy going up, and yes—that stubborn fat finally starting to fade.

Before You Go… Reflect on This

Why do you want to lose fat?

What’s your real reason?

Because the truth is, chasing extremely low body fat percentages isn’t healthy or sustainable for most of us. Those shredded physiques you see on stage? They’re temporary. And they come at a cost (physically and mentally). You can still be lean, strong, confident, and healthy without going to extremes.

So take a minute to reflect. What’s your goal? Is it worth sacrificing your happiness or lifestyle for?