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Started By
Message
Best way to lose belly fat?
Posted on 2/6/21 at 1:45 pm
Posted on 2/6/21 at 1:45 pm
I’m a 32 year old guy who for a long time now has had a lot of abdominal fat (aka big belly). I know this is the worst place to have fat and am looking to trim off as much as I can. Does anyone have any tried and true methods of shedding belly fat, preferably quickly?
11
Posted on 2/6/21 at 1:48 pm to SaintlyTiger88
Eat better food and less calories, work out, and start doing more anaerobic exercises. Weight is gained and lost in the kitchen mostly.
Posted on 2/6/21 at 1:54 pm to Jcorye1
Start jogging. Set weekly goals and don’t get too impatient if your’e not seeing losses right away. Eventually you’ll notice belly fat going away.
eat healthy on top of that too.
eat healthy on top of that too.
This post was edited on 2/6/21 at 1:55 pm
Posted on 2/6/21 at 1:57 pm to Palmetto08
There is no magic way to target just the belly. Find a diet plan that you can stick to. Calorie deficit is the name of the game. You can’t exercise you way into weight loss.
Posted on 2/6/21 at 2:11 pm to SaintlyTiger88
Cut out alcohol
Posted on 2/6/21 at 2:40 pm to RocktownHog52
quote:
You can’t exercise you way into weight loss.
Sure you can unless you're still eating junk. If OP starts jogging regularly belly fat will go away. Start doing a few laps around the neighborhood then turn it into a mile jog.
Posted on 2/6/21 at 2:54 pm to SaintlyTiger88
Posted on 2/6/21 at 4:29 pm to Boo Krewe
All about what you eat brother. Work out your upper body and back specifically. Hit your lats. Shape up while you get in shape. Hit legs too.
Posted on 2/6/21 at 5:26 pm to Patfic15
Low carb and swimming works for me. Dropped 40 in 6 months.
Posted on 2/6/21 at 6:49 pm to SaintlyTiger88
I've had success last year and am looking to doubling it. I was 275 (6'0" male) a year ago today. I'm down to 220 right now. It's a combo of diet and physical.
1.) I started keto, and transitioned to low card after 3 or 4 months. I was more successful losing points on keto, but I found life was just easier with my wife and kids do switch to a low carb diet. By low carb I mean 40 carbs or less per day. Here's the kicker - don't cut too many calories. Slowing your metabolism through starvation aas real for me. I lost more weight eating 1850-2000 calories per day than 1250 calories per day after the initial few weeks when your body adjusts. Use a TDSS calculator and find out how many calories you need to eat to maintain, and cut that by 500 or 750 calories.
2.) Spend time moving. I bought a treadmill and jog 3 or 4 miles a day. You don't need to run, but get your heartrate in the 110 to 130 range for as much time as you can dedicate to it each day. If that's just 10 minutes every 2 or three hours walking around the office building fast, do it. Make sure you walk for at least 10 minutes three times a day at the minimum.
3.) Compound lifts, namely squats. Spend two or three hundred bucks on Craigslist or Facebook marketplace and get a squat rack, bar, and some weights. Start with just the bar and do 2 sets of 5 and the third set as many as you can do without breaking form. Move up 5 pounds when you can do 10 reps on the third set. When you get to 95 pounds sit there for a few weeks and work on maxing out reps on the third set in an effort to perfect your form and mobility before moving up in weight again. Do this on Monday and Friday, and deadlift on Wednesday. Get your muscles stressed and burning calories.
1.) I started keto, and transitioned to low card after 3 or 4 months. I was more successful losing points on keto, but I found life was just easier with my wife and kids do switch to a low carb diet. By low carb I mean 40 carbs or less per day. Here's the kicker - don't cut too many calories. Slowing your metabolism through starvation aas real for me. I lost more weight eating 1850-2000 calories per day than 1250 calories per day after the initial few weeks when your body adjusts. Use a TDSS calculator and find out how many calories you need to eat to maintain, and cut that by 500 or 750 calories.
2.) Spend time moving. I bought a treadmill and jog 3 or 4 miles a day. You don't need to run, but get your heartrate in the 110 to 130 range for as much time as you can dedicate to it each day. If that's just 10 minutes every 2 or three hours walking around the office building fast, do it. Make sure you walk for at least 10 minutes three times a day at the minimum.
3.) Compound lifts, namely squats. Spend two or three hundred bucks on Craigslist or Facebook marketplace and get a squat rack, bar, and some weights. Start with just the bar and do 2 sets of 5 and the third set as many as you can do without breaking form. Move up 5 pounds when you can do 10 reps on the third set. When you get to 95 pounds sit there for a few weeks and work on maxing out reps on the third set in an effort to perfect your form and mobility before moving up in weight again. Do this on Monday and Friday, and deadlift on Wednesday. Get your muscles stressed and burning calories.
This post was edited on 2/6/21 at 7:09 pm
Posted on 2/6/21 at 7:48 pm to SaintlyTiger88
I lost 45 lbs in 9 months by flexible dieting (not sure of a better term) and weightlifting.
I focused on proteins (purposefully added in fish for 1-2 meals per week and ate differently from my wife who doesn’t eat fish) and cut carbs and soda significantly. I was eating some form of pasta 5-6 meals a week. I cut that to 1-2 meals a week and would usually be rice instead of noodles. I measured my pasta according to the serving size on the nutrition label and never ate more than one serving in a meal. I replaced pasta in the other meals with fruits - strawberries and grapes. I would say any of your favorite fruits would suffice. Was drinking 5-6 cans of Dr. Pepper per day (terrible, I know), cut that down to once per day. I don’t like plain water so I was drinking virtually zero water. Found a water mix I liked (True Lemon brand - raspberry lemonade) and went from zero water to 5-6 bottles per day.
Added Greek yogurt. Everyday, still to this day, I eat a cup of Dannon Light and Fit Greek yogurt for breakfast. I eat another one mid afternoon for a snack. 80 calories, 12 grams of protein.
Eliminated all fast food except for chic fil a (would get a 12 count of grilled nuggets, no fries) or Arby’s less frequently (classic roast beef, no fries actually isn’t bad nutritionally).
Religiously went to the gym. 6 days per week - 2 cycles of push pull legs. Between sets I would walk laps around the gym, usually 2, to get heart rate up and get some cardio for fat burn.
It’s been 15 months since and I’ve adjusted my diet and exercise and generally maintain the weigh loss and muscle gain with ease. I do eat more pasta than I did when I was strict, but not much. I NEVER, eat pasta more than once In a day. If need be I will eat a Turkey burger with no bun and some fruit for the other major meal if need be. Covid closed my gym for about 6 weeks so I picked up running after I got bored with home workouts. I have grown significantly with my running and am back in the gym. My current regimen is 3-4 days at the gym (upper/lower split now to maximize reduced days) and 2 days running (one short - 2mi for fastest time/one long - 5-6 mi). I live in a 3-5 lb fluctuation. I weigh every morning to hold myself accountable. I’m a little OCD with it. Seeing upward movement encourages me to be stricter that day.
When I was strict I normally consumed 1500-1800 calories per day. Now I consume 1800-2400 calories per day. Currently 5’9 164lbs.
I have HATED running my entire life. When I started I was dying trying to run one mile as fast as I could. I used interval training to get significantly better over time. Now I can run a 10k @ 10:13 pace with only 2-3 walk intervals of 2 minutes. I would encourage you to challenge what you’ve said you can’t do. If I can do it, anyone can with the right mindset.
I focused on proteins (purposefully added in fish for 1-2 meals per week and ate differently from my wife who doesn’t eat fish) and cut carbs and soda significantly. I was eating some form of pasta 5-6 meals a week. I cut that to 1-2 meals a week and would usually be rice instead of noodles. I measured my pasta according to the serving size on the nutrition label and never ate more than one serving in a meal. I replaced pasta in the other meals with fruits - strawberries and grapes. I would say any of your favorite fruits would suffice. Was drinking 5-6 cans of Dr. Pepper per day (terrible, I know), cut that down to once per day. I don’t like plain water so I was drinking virtually zero water. Found a water mix I liked (True Lemon brand - raspberry lemonade) and went from zero water to 5-6 bottles per day.
Added Greek yogurt. Everyday, still to this day, I eat a cup of Dannon Light and Fit Greek yogurt for breakfast. I eat another one mid afternoon for a snack. 80 calories, 12 grams of protein.
Eliminated all fast food except for chic fil a (would get a 12 count of grilled nuggets, no fries) or Arby’s less frequently (classic roast beef, no fries actually isn’t bad nutritionally).
Religiously went to the gym. 6 days per week - 2 cycles of push pull legs. Between sets I would walk laps around the gym, usually 2, to get heart rate up and get some cardio for fat burn.
It’s been 15 months since and I’ve adjusted my diet and exercise and generally maintain the weigh loss and muscle gain with ease. I do eat more pasta than I did when I was strict, but not much. I NEVER, eat pasta more than once In a day. If need be I will eat a Turkey burger with no bun and some fruit for the other major meal if need be. Covid closed my gym for about 6 weeks so I picked up running after I got bored with home workouts. I have grown significantly with my running and am back in the gym. My current regimen is 3-4 days at the gym (upper/lower split now to maximize reduced days) and 2 days running (one short - 2mi for fastest time/one long - 5-6 mi). I live in a 3-5 lb fluctuation. I weigh every morning to hold myself accountable. I’m a little OCD with it. Seeing upward movement encourages me to be stricter that day.
When I was strict I normally consumed 1500-1800 calories per day. Now I consume 1800-2400 calories per day. Currently 5’9 164lbs.
I have HATED running my entire life. When I started I was dying trying to run one mile as fast as I could. I used interval training to get significantly better over time. Now I can run a 10k @ 10:13 pace with only 2-3 walk intervals of 2 minutes. I would encourage you to challenge what you’ve said you can’t do. If I can do it, anyone can with the right mindset.
Posted on 2/6/21 at 9:03 pm to SaintlyTiger88
Ten minute walks 3x/day after meals, or a 30 min walk after one meal/day
Cut out sweets, alcohol, processed foods.
Don’t drink any calories (soda)
Cut out sweets, alcohol, processed foods.
Don’t drink any calories (soda)
Posted on 2/6/21 at 10:41 pm to RocktownHog52
quote:
You can’t exercise you way into weight loss.
beg to differ
i’ve lost 13 pounds strictly by working out (been hovering at 170 for 15 years)
burn between 1500-2100 calories using a combination of a rower, peloton, and tread...also strength training for minimum of an hour a day of course i didn’t do it overnight but i really just focused much more time doing cardio every day
no days off
frick diets
This post was edited on 2/6/21 at 10:58 pm
Posted on 2/6/21 at 10:55 pm to RocktownHog52
quote:Not always true. I am very thin and exercise a lot. I’m never on a diet and mostly eat what I want. Depends on your metabolism and genes.
You can’t exercise you way into weight loss.
Posted on 2/7/21 at 8:16 am to tigergirl10
quote:
I’m never on a diet and mostly eat what I want. Depends on your metabolism and genes.
It depends on your metabolism and genes how much your TDEE is. It just so happens in your case you don't eat more than your TDEE.
You aren't on a diet because you don't have eating habits that would warrant a diet in the first place.
Posted on 2/7/21 at 8:42 am to Odysseus32
So should a workout be majority weightlifting and 20 percent cardio ?
Posted on 2/7/21 at 9:05 am to SaintlyTiger88
Get rid of some easy to eliminate things from your diet: dessert, Soft drinks, sweet tea.
Take a brisk 30-45 minute walk every day.
These 2 simple things will lead to a 500+ calorie a day swing to the good.
Eventually you'll get to a point where this no longer helps you lose weight. At that point you'll either need to cut more, burn more or decide where you are is good enough.
Take a brisk 30-45 minute walk every day.
These 2 simple things will lead to a 500+ calorie a day swing to the good.
Eventually you'll get to a point where this no longer helps you lose weight. At that point you'll either need to cut more, burn more or decide where you are is good enough.
Posted on 2/7/21 at 9:08 pm to SaintlyTiger88
Not possible to spot burn body fat
Posted on 2/8/21 at 3:10 am to SaintlyTiger88
Simple. Don’t over think this. Your current physique is a result of your typical daily activity level combined with your typical daily calorie intake. To burn the fat you have to either increase the activity level, decrease the calorie intake, or do both. Eventually your progress will line out and you’ll have to decide if it’s good enough. If so, keep it up. If not, increase your activity some more or reduce your daily calories some more. Rinse and repeat til satisfied. Your best tool would be MyFitnessPal or some other calorie tracking app. It’s easy to underestimate how much you eat if you can’t actually see the numbers. Plus it’ll help you hold yourself accountable.
You can’t pick and choose where you burn fat from, though. You just have to burn enough where eventually your mid section tightens up. Good luck!
You can’t pick and choose where you burn fat from, though. You just have to burn enough where eventually your mid section tightens up. Good luck!
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