By: Chris Gates

Losing weight is never easy, but there’s something especially frustrating about those last few pounds around your waistline.

You’ve done the work. You’ve lost 15, 20 pounds or more. You’re healthier, leaner, and probably feeling better overall…

But that stubborn belly fat just won’t go away.

Sound familiar?

You’re not alone. In fact, I’ve never met a single person (clients, fellow coaches, or even some of the fittest people I know) who didn’t feel like they could lose a little more fat around their midsection.

So what’s going on here? Why is this so common? And most importantly… how do you actually lose those last few pounds?

Let’s break it all down.

Why It’s So Hard to Lose Belly Fat

First, let’s normalize this: it’s completely normal to feel stuck at the end of a weight loss phase.

You start your fat loss journey with excitement. The first 10–20 pounds come off at a steady pace. You’re in a calorie deficit, your workouts are on point, and your consistency is paying off.

But then… everything slows down.

At this point, a lot of people panic. They wonder:

• “Did something break?”
• “Do I need to drastically change what I’m doing?”
• “Why was this so much easier a few months ago?”

The answer is simple: the more progress you make, the harder it gets.

Fitness is a backwards investment. Early on, the effort you put in gives you clear, tangible returns. But as you get leaner and healthier, that same effort provides smaller, slower results. You don’t get to keep losing at the same pace forever.

And here’s the kicker: those last few pounds around your waistline are always the most stubborn. That’s just how the body works. But that doesn’t mean your plan is broken — it likely means you’re doing a lot of things right and simply need to tighten up a few details.

Common Mistakes That Stall Fat Loss

Let’s walk through some common traps people fall into when they’re trying to lose the last few pounds.

1. Dropping Calories Too Far, Too Fast

When progress stalls, many people immediately slash their calories. But doing this too quickly — or too aggressively — usually backfires.

It leads to:

• Hunger and low energy
• Poor workout performance
• Binge eating and burnout

The truth is, most people just need more time, not fewer calories. Give your body a chance to adapt before jumping to drastic measures.

2. Getting Impatient

The final stretch of a fat loss phase can take months. Not days. Not even just a few weeks.

This part of the process requires patience and mental resilience. Just because the scale doesn’t move for a week doesn’t mean you’re stuck.

3. Focusing on Abs and Cardio Instead of Full-Body Training

Thousands of crunches won’t trim belly fat. Neither will endless cardio.

Instead, a well-rounded strength training program is the most effective way to:

• Build muscle
• Boost your metabolism
• Burn fat more efficiently

Cardio can be part of your plan, but strength training should be the foundation.

4. Letting Small Habits Slide

After months of dieting, it’s easy to let little things slip — like:

• Skipping steps or workouts
• Tracking food less accurately
• Letting weekends get looser

But these small habits add up and can completely stall progress when you’re close to the finish line.

What Actually Works to Lose the Last Few Pounds

Now that we’ve covered the mistakes, let’s talk about what really works.

Stick to Strength Training

A proper lifting routine helps maintain muscle, encourages your body to burn fat for energy, and builds a stronger metabolism over time.

Walk More

Don’t underestimate daily steps. Increasing non-exercise activity (NEAT) is often more effective for fat loss than traditional cardio.

Be Consistent with Nutrition

Keep meals simple, repeatable, and high in protein. Make sure you’re still hitting your targets, even when motivation dips.

Expect Progress to Be Slow

This is going to take time. You may need to spend several more weeks (or even months) consistently in a small deficit to reach your goal.

Ask Yourself: Is It Truly Worth It?

Here’s a question I encourage every client to reflect on:

Is losing the last 5 pounds truly worth it?

Because yes — you can lose them. But the effort it takes to get there? It’s substantial.

Not only is it hard to get those last pounds off… but it’s even harder to maintain that level of leanness long-term. You may have to sacrifice:

• Flexibility with your diet
• Social situations and family meals
• Energy, mood, and performance in other areas of life

Will anyone notice that you lost those last 5 pounds? Probably not.

But they have already noticed the 15–20 pounds you’ve lost. You’re healthier. You’ve done something incredible.

So instead of chasing an arbitrary finish line, you may want to consider transitioning to maintenance — where you build strength, regain energy, and enjoy more flexibility.

That approach has worked best for me and many of my clients. Slowly, over the course of years, I’ve brought down my top-end body weight without feeling burnt out or deprived. That kind of long-term strategy beats extreme dieting every time.

Final Thoughts

If you’re trying to lose the last few pounds around your waistline, you’re not alone. It’s frustrating. It’s slow. And it challenges your mindset.

But with the right plan (and the right expectations) it’s possible.

Stick to your habits. Train consistently. Eat well. Move daily. And most of all, be honest with yourself about whether this goal is worth the trade-offs.

Need help figuring it all out? That’s what I’m here for.

Visit my coaching page to learn more about my 1-on-1 coaching program, and let’s work together to make your fitness goals sustainable and successful!

~ Chris