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How To Lose The Last Bit Of Fat (4Pack To 6Pack)

The leaner you get, the harder it becomes to lean down further and lose the last bit of stubborn fat.

Our bodies are evolutionarily wired to carry a certain amount of body fat for basic health. The further you try to push the envelope, the more your body is going to fight back and the tougher it’s going to be to stimulate increased fat loss.

Nevertheless, fat loss is still primarily a matter of maintaining a calorie deficit.

If you’re trying to lose that last layer of fat but you’ve hit a plateau, it simply means you’re no longer in a calorie deficit and that you’re going to need to reduce your calorie intake or increase your activity level.

But you should also ask yourself whether it’s really worth it to get leaner. For example, going from 17% to 13% as a male is perfectly reasonable goal – it’s in a healthy, sustainable range and will make a noticeable difference in your physique.

However, if you’re trying to go from 13% to 10%, you might want to reevaluate whether it’s necessary. If it’s temporary, like for a photoshoot or vacation, that’s fine. But if we’re talking about maintaining yearround, a true 10% is actually quite low – anything below that, and your energy, training performance and libido can suffer.

For most guys, 1215% percent body fat is a much more realistic yearround percentage. You’ll still be leaner than the vast majority of the population, and you’ll have considerably more dietary and lifestyle freedom than if you try to maintain 10% or lower.

If you’ve decided that it is worth it to get leaner, you’ll need to continue in a calorie deficit and dial things in more closely.

If your bodyweight is stagnant right now, you need to reduce your calories until it starts dropping. Cutting 100150 calories per day is a good starting point, or you can increase your activity level as well. Once you have that in place, you need to track things diligently.

Hunger is also likely going to be more of an issue when trying to lose the last 510 pounds. Make sure you increase your vegetable and fiber intake, maximize your food volume by eating less caloriedense foods and make sure you’re getting enough protein and drinking enough water.

Incorporating a weekly refeed day where you eat at maintenance can also help, as it can boost your leptin levels temporarily and give you a physical and mental break. If you’ve been dieting for a prolonged period, you can take diet break where you eat at maintenance for 12 weeks every 13 months.

Also experiment with the frequency and timing of your meals. If the total daily calories are equal, it doesn’t matter whether you eat more smaller meals, fewer larger meals or use intermittent fasting. Find what works best for controlling your appetite.

At the end of the day, fat loss comes down to maintaining a calorie deficit. As you get leaner, maintaining that deficit becomes more challenging, and it really just comes down to discipline and hard work if you want to lose the last of bit.