belly fat

jrevis001

I have a lot of belly fat to lose. I've lost 41 lbs thus far and I feel like it's time to take this to a new level. I need to concentrate on food. I know what you eat can improve your fitness and weight loss goals.

Does anyone know what diet is the best when concentrating on losing belly fat? Or trying to lose over a 100 lbs? Is it high protein or low carb?

Do you know where I can find a ton of reading material that include easy and fast recipes? (Book not Google)

arditarose

You can not spot reduce belly fat. If you need to lose 100 pounds, lose 100 pounds by eating at a calorie deficit. Macros such as protein and carbs matter for health purposes, calories matter for weight loss. Plug your stats into MFP, buy a food scale, and you're on your way.

erimethia_fekre

Work out your core most. Engage it with everything you do. Previous poster is correct: you won't lose just belly fat but that would be a good start

V_Keto_V

Supplement wise, the most studied/"possibly" efficacious ingredient so far seems to be Conjugated Linoleic Acid (CLA) dosed 3.4g/day. It's not magic but always helpful as an adjunct to diet & exercise for improving waist circumference (metabolic syndrome factor).

"POSSIBLY EFFECTIVE
Obesity. Taking conjugated linoleic acid (CLA) orally seems to improve body composition in patients who are overweight or obese. Taking 1.8 to 6.8 grams daily seems to decrease body fat mass (BFM), increase lean body mass (LBM), and reduce waist and hip circumference in some patients (2819,3153,4947,13137,45295,45303,45685,45799). However, CLA does not seem to reduce total body weight or body mass index (BMI) in many studies (2819,2821,3153,10410,13137,45007,45790), although taking CLA 8 grams daily for 16 weeks seems to reduce BMI in obese, postmenopausal women with type 2 diabetes (45614). CLA also seems to reduce hunger and improve satiety and feeling of fullness, but this appetite suppression does not necessarily result in a lower energy intake or improved body weight maintenance (11327). Taking CLA 3.4 grams daily for 1 year does not seem to prevent weight or body fat regain in overweight individuals who previously lost some of their initial body weight (45083,45221).
Enriching fatty foods such as butter with CLA does not seem to have beneficial metabolic effects in overweight men (45192). Also, taking CLA in combination with omega-3 fatty acids or chromium picolinate does not seem to improve BMI and body weight in overweight or obese individuals (42627,45431). However, supplementing milk with CLA seems to reduce total fat mass in overweight individuals compared to placebo (45331).
In overweight children aged 6-10 years, taking CLA 3 grams daily for approximately 7 months seems to reduce percent body fat, percent abdominal fat, and percent peripheral fat compared to placebo (45713).
There is evidence that the isolated trans-10,cis-12 isomer of CLA can increase hyperproinsulinemia and insulin resistance in patients with abdominal obesity (2821,13026,13137). Hyperproinsulinemia is an independent risk factor for type 2 diabetes and cardiovascular disease. Therefore, CLA might not be a good choice for obese patients; however, most commercial CLA products contain a mixture of CLA isomers. It is not known if these mixed CLA isomer products have this same risk."

kiittenforever

I have the same issue.. can't spot reduce you just have to keep losing weight and it will eventually go away

yarwell

jrevis001 wrote: »

Does anyone know what diet is the best when concentrating on losing belly fat? Or trying to lose over a 100 lbs? Is it high protein or low carb?

Do you know where I can find a ton of reading material that include easy and fast recipes? (Book not Google)

http://www.amazon.com/Dana-Carpender/e/B001JP9VNM/

Pittshkr_

arditarose wrote: »

You can not spot reduce belly fat. If you need to lose 100 pounds, lose 100 pounds by eating at a calorie deficit. Macros such as protein and carbs matter for health purposes, calories matter for weight loss. Plug your stats into MFP, buy a food scale, and you're on your way.

This is totally correct. If you are serious about reducing the belly fat you need to strictly follow a set diet. I know a lot of people talk about cheat days.... Personally i would not fall into that trap. When you start setting out and planning everything, eventually you will learn to cook and plan your meals without even thinking. It will turn from a habit to a lifestyle. Keep tracking your food and exercising and you will get to where you want to be.

Edit: Regarding the diet you should follow... I would talk to a nutritionist and explain to them what you are looking for and take the healthy route. When drastically changing your diet some unexpected things may arise. Migraines...ect. Its just your old body saying W.T.F. and your new body trying to break the shell.

Good luck to you and congrats on hitting the next level!

kk_inprogress

http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

Unknown

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dopeysmelly

Belly fat is just fat for weight loss purposes. Where you lose fat first will depend on genetics, gender and age, and there's nothing you can do about it. Weight loss comes from a calorie deficit, but how you choose to reach your calorie deficit will depend on what suits your body. Some find low fat easier to stick with and make them feel better, others find low carb - it really is personal preference. Play around with what you think might suit you, and see how you feel.

gramarye

arditarose wrote: »

You can not spot reduce belly fat. If you need to lose 100 pounds, lose 100 pounds by eating at a calorie deficit. Macros such as protein and carbs matter for health purposes, calories matter for weight loss. Plug your stats into MFP, buy a food scale, and you're on your way.

This. I'm 98 pounds down, and I've never paid much mind to macros -- just did my best to keep at my deficit goals and use my food scale to learn and follow portions. (My fat intake has always been on target/slightly over, but I tend to instinctively fall into SAD levels in protein/carbs, probably just because it's what I've learned to cook.)

Where you lose fat isn't really in your control. It's genetics, your body type, and a dozen other factors that other people have pointed out.