If I Needed to Drop 15lbs of Stubborn Body Fat, This Is What I Would Do:

Struggling to lose those last stubborn pounds is one of the most common challenges I see as a personal trainer in Marylebone. Even with a decent diet and gym routine, fat loss can plateau, especially around the belly, chest, and thighs. Here’s the step-by-step approach I’d take if I personally needed to shed 15lbs of stubborn body fat.

1. Track and Adjust Nutrition

• Calorie deficit with precision: I’d use a simple app to track intake and adjust based on weekly fat loss.

• High-protein meals: Protein supports muscle retention, especially crucial when cutting fat. Think lean chicken, fish, eggs, and plant-based proteins.

• Timing and meal composition: Pair protein with fibre-rich vegetables and moderate healthy fats to stay full longer.

2. Prioritise Resistance Training
As a fitness trainer in St John’s Wood, I recommend strength training 3–4 times per week. Resistance training preserves muscle mass and increases metabolism, making fat loss easier.

3. Incorporate Strategic Cardio

• High-intensity interval training (HIIT): 20–30 minutes twice per week boosts metabolism.

• Steady-state cardio: Walking or cycling can help create a calorie deficit without overtraining.

4. Optimise Recovery

• Adequate sleep (7–8 hours) is crucial. Lack of sleep impairs fat-burning hormones.

• Schedule rest days and mobility sessions to prevent burnout.

5. Mind Stress and Cortisol Levels
Chronic stress can sabotage fat loss. Simple practices like meditation, short walks in local parks, or controlled breathing exercises can make a difference.

Dropping stubborn fat is about combining smart nutrition, targeted exercise, and recovery. For personalised guidance in a private gym near Maida Vale, booking your consultation with me would be your first step to streamlining your results.