Stubborn fat is the fat that is difficult to lose through diet and exercise, even if you are doing the right things. It is usually the subcutaneous fat, the fat just under our skin that you can pinch, as opposed to visceral fat that attaches to internal organs like your liver and pancreas. Stubborn fat is frustrating, especially when you eat healthily and exercise regularly, but can’t seem to shift it. There are several key differences between stubborn fat and less stubborn fat, which makes the former more difficult to lose, even when you’re maintaining an appropriate caloric deficit. Some of the factors that contribute to stubborn fat include genetics, hormones, and the physiological differences between fat cells in different areas of the body.

The most common areas where stubborn fat is found include the belly, lower back, hips, thighs, and arms. Stubborn fat cells have a different type of receptor than normal fat cells, known as alpha receptors, which interact with hormones known as catecholamines, making it more difficult for the body to properly mobilize and burn fat from these stubborn areas. Hormones such as estrogen and cortisol can also cause the body to hang on to fat, especially in females.

There are several ways to get rid of stubborn fat, including lifestyle modifications such as diet and exercise, non-surgical treatments like CoolSculpting, and liposuction. However, it is important to note that the best way to get rid of stubborn fat is to burn more energy than you consume each day, resulting in an energy deficit that forces the body to use stored fat as fuel.