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What to do for losing the last bit of belly fat? Subscribe here https://www.youtube.com/subscription_center?add_user=shockingfit Thanks for Alex, 24 from London for sending in the question, if you'd like your question to be answered with a video send it to [email protected] Online Coaching now available: https://www.tomic.com/contact/ Summary: Getting stuck on a diet and having just a few final % of body fat left to lose is one of the most common situations most guys end up in. And this is especially true for guys who are doing their first real fat loss diet. The situation feels hopeless. Imagine you've been focusing on a caloric deficit for 6-8 months, tracking everything, doing cardio, low calories, training hard, but the belly fat doesn't seem to be coming off anymore. And it's usually that last bit of stubborn fat covering the lower abdominals. The thing is, you're already at a low-calorie intake, not making much progress in the gym, overall you feel bad so, and you could go lower on calories but is that a smart move? This is a scenario that most guys find themselves in when they start a diet at about 17-20% body fat and they reach that 12-13% body fat level. At this stage abs are almost visible but you know there's a bit more to go. What to do? And the piece of advice most guys don't want to hear is that they need to take a break from dieting to maintenance and then try again later to get lower. The truth is, if you've been on a low-calorie intake for 6-8 months in most cases you're extremely exhausted, both physically and mentally. These negative effects can potentially be lessened by using diet breaks every eight weeks, and with calorie cycling to improve training but there's only so much we can do with such a long diet. As a general recommendation, it's a good idea to take a break after such a prolonged caloric deficit. The longer your break, the better. You can even make some of the break a lean gaining phase for a few weeks and slowly add more calories. The fat gain will be minimal if you slowly re-add calories (100 - 200 / day per week) while monitoring the weight gain. It's a chance to get back to proper training, get motivated again and restore a healthy relationship with food. I know most guys don't want to hear this, it's much more common to hear the advice that you should continue dieting, keep grinding. You'll see guys going even lower to 1500 kcal and adding, even more, cardio. The question to ask yourself is "What is the rush?" If your body has adapted by slowing down energy expenditure so much that you can't lose fat going below what used to be your BMR is it smart to keep pushing if there's no competition or something like this coming up? Why not just take the foot off the gas pedal for a bit and then continue later. Those who've done many fat loss diets will probably recall how great it feels to exit the diet and start eating more food. I like to call this the "honeymoon diet phase," because everything feels so much better with more food compared to when you were on a diet. The difference is night and day, your pumps in the gym are awesome, you feel very strong and look much fuller while at the same time you're lean due to the diet. It's one of the best phases to be in. And sadly for most guys, they're stuck in the "permacut mode", going on and off a low-calorie intake for years. Constantly stuck in the "I'm on a diet" mindset. I've talked about the permanent fat loss dieting trap and why you should avoid it in the past at https://www.youtube.com/watch?v=0mSc3Om9atg, and it's one of the things holding most guys back from building a great physique. Hope you enjoyed the vid and found this helpful. As said above, send in your questions to [email protected] Once enough questions come in on a particular topic, a video will be out sharing the solution. Studies mentioned: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/ Talk soon, Mario Online Coaching: https://www.tomic.com/contact/ For more fitness, nutrition, and personal development tips check out: Facebook: https://facebook.com/MarioTomicOfficial Instagram: https://instagram.com/mariotomich Website: https://www.tomic.com Music: Elektronomia - Energy https://www.youtube.com/watch?v=fzNMd3Tu1Zw Follow Elektronomia https://soundcloud.com/elektronomia https://www.youtube.com/c/elektronomia https://www.facebook.com/Elektronomia