Maybe you’ve been on your weight loss journey for a while and there are still some parts of your body you’d like to see change. Stubborn fat is normal, and some areas may take longer than others to slim down. The belly, for example, is often the last place to go.

The good news is that you can shift stubborn fat with the right approach. Let’s break it down.

Debunking fat loss myths

First, let’s get one thing straight: spot reduction is a myth. You can’t target one area and make it disappear. Fat loss happens across your whole body, and some places just respond slower than others.

Another myth is that exercise alone will fix it. You can’t out-train a poor diet. You could go to the gym every day, but if your eating habits are off, progress will be slow. Fat loss is about combining good nutrition with smart movement.

Tip 1: Pick up the weights

If you want to preserve muscle while losing fat, resistance training is key. Adding weights helps your body:

  • Preserve fat-free mass, which keeps your metabolism ticking even while resting
  • Build lean muscle, giving you a toned and sculpted look
  • Burn more calories overall

Combine it with your usual workouts, keep it challenging but safe, and you’ll see results over time.

Tip 2: Incorporate HIIT

High-intensity interval training (HIIT) is a great tool for stubborn fat. Short, intense bursts of activity followed by rest can boost your calorie burn for hours after your session.

You don’t need fancy equipment. Simple exercises like squats, burpees, mountain climbers or sit-ups work perfectly. Try 30–40 seconds of work, 20–30 seconds of rest, and repeat. You’ll get your heart rate up and your metabolism fired.

Tip 3: Adjust your diet

Nutrition is the real heavyweight in fat loss. Research suggests that 80% of fat loss comes from what you eat.

Aim for a slight calorie deficit to get your body to tap into stored fat, but make sure your meals are balanced with:

  • Lean protein
  • Plenty of vegetables
  • Whole grains or potatoes for energy

Your accountability coach at the session is there to guide you, answer questions, and help keep you on track. Take advantage of their support to refine your food choices and make small, sustainable tweaks.

Tip 4: Move more outside of workouts

Activity doesn’t stop when you leave the session. Simple lifestyle changes can add up:

  • Walk short distances instead of driving
  • Take the stairs instead of lifts
  • Try active hobbies like climbing, swimming, or cycling
  • Combine activity with socialising, like a walk with friends instead of a pub session

These small changes can make a surprisingly big impact over time.

Tip 5: Allow time for rest

Your body needs recovery to burn fat effectively. Overtraining or pushing too hard can backfire by increasing cortisol, a stress hormone that encourages fat storage.

Prioritise:

  • Sleep – aim for at least 7 hours per night
  • Active recovery – gentle walks, stretching, or mobility work
  • Mindfulness – reading, meditating, or just taking time to relax

Listen to your body. Progress is about consistency, not extremes.

Own this week!

Pick one thing from this article to focus on this week. Chat with your accountability coach at your next session to get guidance and tips, whether it’s adjusting your meals, adding a bit more movement, or trying a new workout. Small, steady wins are what shift stubborn fat. Keep showing up, stick to the plan, and you’ll get there.