Obviously this is broscience thru and thru.

Better digestion != weight drop. Weight drop can be either because of water loss or fat loss. Water loss is easier, just get yourself dehydrated. Fat loss is harder, happens when calorie in less than calorie out for a certain period.

Tons of ppl eat early for diet, because they subscribe to the same broscience you are preaching here. In fact, thanks to you, I just found out that body digest better during sleep, the very opposite of what you are claiming here.

In fact, you do owe everyone including yourself a duty to speak the facts after you have done some research, and not spreading broscience here. Pls, do correct me if I'm wrong in any point, I'm very eager to learn.

https://www.huffingtonpost.com.au/2017/06/2...bad_a_23005184/

Get some ‘juIce’

if you dont loose overall weight ; means you eating more than you need to.. cut more

3-5 kg weight loss is reasonable over 6 months. Running 30 minutes, increasing weights 30 minutes, and managing diet works to reduce body fat. Higher intensity better. Find out what works best for self.

im not sure but even though i eat less calories than usual, being calories deficit, i still find it hard to lose fats

im wondering is stubborn fat is an issue

Go down to a level you cannot go down anymore. Make sure you count it correctly and do not under estimate what you eat. It is easy to underestimate what you eat, over estimate what you do.

If the fat loss stalled, go back to maintenance for a week and start all over again.

You eat more than your tdee. There is nothing more to it really. You’re estimated everything which is not accurate.

There's no such thing as stubborn fat. Your calorie deficit is probably your maintanence calories now after cutting for a while. So you have to either lower your intake or increase your activity (HIIT/steps/cardio)

Yes there is such thing as stubborn fat. There are different fat types. Brown and white fat for example. They behave differently.
Also fat has saturation level. Fat can be harder or softer, differing in density.

Usually if the part of fat is getting more used up by your body, you can feel the fatty part of the body to get softer.
I notice this especially for my calf and buttocks.
Before those parts become toned, the fat surrounding the muscle usually become softer first (from quite solid).


Maintenance calorie wont change much I think, unless you lose weight drastically.
It's just how human body works. The lower your body fat percentage is, the harder it is to lose fat.
Those remaining fats usually more dense and complex. Different than those flabby, soft fats.

Im not against your recommendation. Im just saying if your progress becomes slower, its very very normal.
You can see this with very fat people doing keto. They lose fat really fast at the start. Not talking about weight (which could be influenced by water weight), talking about fat, as in waist size.
But then when the progress becomes slower, they panic and wonder if they did something wrong.

Increasing activity is fine too. Increasing caloric deficit.
But increasing your patience is also viable.

True. No doubt it will be harder to lose the bodyfat at lower bf%. The body is designed to keep you alive. Getting to very low bf% is not considered healthy in order to keep the body's function running properly. It will do whatever it can to keep a certain amount of fat on the body. This is covered nicely by one of Layne Norton recent video covering CICO.

Getting to about 8-10% should still be manageable without use of drugs but takes alot of patience and experiment. If someone drastically reduces the caloric intake, the NEAT is going to be greatly affected and can be the very cause of ppl not seeing any progress since there is no difference in the energy balance at the end. Thus when they further reduced the caloric intake, it reduces as well.

Most ppl here I guess just wants to see the abs and for that, probably in the region of 10-12% bf. Just proper diet will do but then again, not everyone has the will, knowledge and patience. As long as you're in a reasonable deficit, the fat, even the stubborn ones will go. Different story if they want to get stage ready (below 8%) for a competition where some can even go to 1k cal per day. Many natural bbers don't even recommend to do this.

I doubt people here are at that level of bodyfat %.. what you're talking about is probably below 10% which is definitely consider as "stubborn fat"

I said what I said because most people who are still above 10-15% and giving excuse that there is "stubborn fat" when the case is that they are probably already at maintenance calories thats why they cant lose anymore.

The stubborn here is not the fat but your body adapting to the changes and refuse to burn. So the only way to progress further is either increase activity or lower calories

well said!

i prefer increasing activities...for health reason mainly.

if increasing caloric deficit, it may cause the possibility for the body to readjust the balance, then the circle come back in, it is really no good for the body in the long run. our body is very clever, if you consume less calories in the long run, it will do whatever it can to lower metabolism to keep you alive healthly.