Recomposition question: How to rid belly fat?

EccentricDad

Has anyone ever went from a big apple shape to flat stomach? What did it take? Long term Ketosis? Intermittent Fasting? Extensive Cardio and eating calories back? Heavy lifting? 30 Day Shred? Couch to 5k? Diet supplements? What is the best way to get rid of belly fat? Can it be done on diet alone? Can it be done on calorie deficiency alone? What should the macros be? What should fill the macros? What foods are really bad?

Let's make this an expert thread and get all the information out there for other people struggling with the same problem after getting to (or close to) their goal weight through diet.

DopeItUp

Calorie deficit + time + patience is all that is needed.

bigblu89

I'm in the same boat. Have gone from 273 to 192, and the only spot that's not passing the "mirror test" is my mid-section.

My goal is to get in the 175-180 range, and I'm hoping that last 12-15 pounds will be what's left of the "fast food gut" I've been carrying around since my teens.

Believe me, just keep on it, and it'll continue to shrink. And if you're trying to tone up, it'll eventually start to show once you burn the fat off.

Just give it time, and keep on track.

NaughtyForties

Calorie deficit + time + patience is all that is needed.

I'd add strength training to that list - it all sounds very simple and easy but we all know that's not the case, so patience is the biggest enemy. Bear with it and it'll happen, no-one put on weight overnight and it won't disappear overnight.

Stick with it and good luck EccentricDad

Chief_Rocka

heavy lifting + calorie deficit

DopeItUp

Calorie deficit + time + patience is all that is needed.

I'd add strength training to that list - it all sounds very simple and easy but we all know that's not the case, so patience is the biggest enemy. Bear with it and it'll happen, no-one put on weight overnight and it won't disappear overnight.

Stick with it and good luck EccentricDad

Well, he asked how to get a flat belly. Strength training is definitely not needed. There are plenty of people out there with flat stomachs who have never even seen a gym.

Vonwarr

Calorie deficit + time + patience is all that is needed.

Exactly this. Your body prefers to store fat on your core rather than your limbs.... and when you are dieting, your body prefers to take fat off in the reverse order it put it on.

Abs are made in the kitchen. Strength training helps with muscle tone. For core work, it can actually cause you to lose inches (at first) if you go from no core work to doing something as the muscles tighten.

If you want some very in depth info, check out Lyle McDonald's website, http://www.bodyrecomposition.com/

BTW, great job and congrats on your success so far!

Lift_hard_eat_big

Heavy compounds, carb cycling.

yksdoris

Strength excercises are key. Also, a common mistake you want to avoid: don't do just abs, do the whole core. Not only do you end up with evenly developed muscles all over, you'll make it easier on your back and improve your posture:-)

love4fitnesslove4food_wechange

IF you're at your goal weight then I'd incorporate weights to build muscle and strengthen your core. You'll also want a slight calorie deficit and reduce your consumption of carbonated beverages, artificial sweeteners, and any foods that cause you to bloat. Cut back on sodium, drink more water, make sure your posture is great as well. It's the little things that make the biggest differences

SideSteel

Calorie deficit.


Lifting recommended if you like something reasonably aesthetic.

hendinerik

Strength excercises are key. Also, a common mistake you want to avoid: don't do just abs, do the whole core. Not only do you end up with evenly developed muscles all over, you'll make it easier on your back and improve your posture:-)

Totally agree with this. I notice some areas of my tummy are tight and others are not as much - like on my back on the sides (love handle areas). I also notice my posture is better than it was.

Also have found that it happens really gradually because of what another poster wrote about it being where the fat is stored.
I think strength training plus cardio is the way to go.

And also you can engage the core just walking down the street - sometimes I take my iphone timer and count 60 seconds where I tense various muscles in my stomach... kind of obsessive, sure but I have the same thing as a lot of others here with that area.

The other thing I really like is holding plank position - you really feel that and a few sets of those can work that area nicely.

Jay_3

Calorie deficit + time + patience is all that is needed.

I'd add strength training to that list - it all sounds very simple and easy but we all know that's not the case, so patience is the biggest enemy. Bear with it and it'll happen, no-one put on weight overnight and it won't disappear overnight.

Stick with it and good luck EccentricDad

Well, he asked how to get a flat belly. [Bold]Strength training is definitely not needed.[/Bold] There are plenty of people out there with flat stomachs who have never even seen a gym.

Yes some people naturally have flat stomachs but to say strength training is DEFINITELY not needed is complete rubbish you need to do some more research before you give bad advice

Captain_Tightpants

Done it. Lost it. Done it. Lost it. Calorie deficit + lifting is all that is needed.

Now playing the mental game of long-term habit changing to keep it off for good - THAT'S what I'd really like to meet an expert on.

hendinerik

Done it. Lost it. Done it. Lost it. Calorie deficit + lifting is all that is needed.

Now playing the mental game of long-term habit changing to keep it off for good - THAT'S what I'd really like to meet an expert on.

BUMP

amann1976

eliminate processed foods, everything white, and refined sugars from your diet add in more lean proteins and fibrous carbs which are you green vegetables while continuing doing whatever you are doing as far as cardio and strength training and you will notice your belly fat will begin to disappear.


also remember it didnt take you a week month or year to get that gut so dont expect it to come on rapidly. just keep using the above methods and you will see you results

auroranflash

Calorie deficit + lifting (+ a bit of light to moderate cardio for the additional health benefits, if possible)

Try to eat mostly minimally processed foods or foods with short ingredients lists, these tend to have less sugar/fat/sodium, hopefully more fiber and protein to help keep you full, and load up on the veggies so you'll feel good enough to keep up with it all. You don't have to be perfect 100% of the time, but think about your food choices in advance and try to set yourself up for success by planning.

Then patience and adherence.

Best of luck.

Lift_hard_eat_big

eliminate processed foods, everything white, and refined sugars from your diet add in more lean proteins and fibrous carbs which are you green vegetables while continuing doing whatever you are doing as far as cardio and strength training and you will notice your belly fat will begin to disappear.


also remember it didnt take you a week month or year to get that gut so dont expect it to come on rapidly. just keep using the above methods and you will see you results

Eliminating processed foods and refined sugars is not necessary. There are plenty of people, myself included that eat ice cream, candy bars, cake, etc. on a daily basis and have great success cutting and maintaining.

amann1976

eliminate processed foods, everything white, and refined sugars from your diet add in more lean proteins and fibrous carbs which are you green vegetables while continuing doing whatever you are doing as far as cardio and strength training and you will notice your belly fat will begin to disappear.


also remember it didnt take you a week month or year to get that gut so dont expect it to come on rapidly. just keep using the above methods and you will see you results

Eliminating processed foods and refined sugars is not necessary. There are plenty of people, myself included that eat ice cream, candy bars, cake, etc. on a daily basis and have great success cutting and maintaining.

it is ok to have "cheat" items every so often but those things can't be a staple of your diet... if they could be a staple of the op's diet then they wouldnt be here making this thread about the problem they are having.

love4fitnesslove4food_wechange

eliminate processed foods, everything white, and refined sugars from your diet add in more lean proteins and fibrous carbs which are you green vegetables while continuing doing whatever you are doing as far as cardio and strength training and you will notice your belly fat will begin to disappear.


also remember it didnt take you a week month or year to get that gut so dont expect it to come on rapidly. just keep using the above methods and you will see you results

Eliminating processed foods and refined sugars is not necessary. There are plenty of people, myself included that eat ice cream, candy bars, cake, etc. on a daily basis and have great success cutting and maintaining.

it is ok to have "cheat" items every so often but those things can't be a staple of your diet... if they could be a staple of the op's diet then they wouldnt be here making this thread about the problem they are having.

WHAT?!?!?!?! Did the OP even say that he's eating "cheat" items often? Maybe he is, maybe he isn't. Just because someone does does not mean that the "cheat items" are causing the belly fat. Maybe it's too many calories in general. Maybe it's a lack of abdominal muscles altogether resulting in a floppy looking stomach.

amann1976

eliminate processed foods, everything white, and refined sugars from your diet add in more lean proteins and fibrous carbs which are you green vegetables while continuing doing whatever you are doing as far as cardio and strength training and you will notice your belly fat will begin to disappear.


also remember it didnt take you a week month or year to get that gut so dont expect it to come on rapidly. just keep using the above methods and you will see you results

Eliminating processed foods and refined sugars is not necessary. There are plenty of people, myself included that eat ice cream, candy bars, cake, etc. on a daily basis and have great success cutting and maintaining.

it is ok to have "cheat" items every so often but those things can't be a staple of your diet... if they could be a staple of the op's diet then they wouldnt be here making this thread about the problem they are having.

WHAT?!?!?!?! Did the OP even say that he's eating "cheat" items often? Maybe he is, maybe he isn't. Just because someone does does not mean that the "cheat items" are causing the belly fat. Maybe it's too many calories in general. Maybe it's a lack of abdominal muscles altogether resulting in a floppy looking stomach.

the op didnt say much about himself he opened the topic up to a discussion based on the ideas he listed in his post.

Kagami_Taiga

Probably no nice way of saying this. You can't pick areas to lose from, just doesn't work that way. Only thing you can do is lose fat and it will eventually go away.

Burn it with cardio and tone up with weights.

ShellBell4281

You can't spot reduce...unless you get a tummy tuck or lipo.

Sorry!

JNick77

6) Saturated Fats (butter, mayo, dairy);
7) Sodas, Diet Soads, Fruit Juices.
All of these cause you to store excess fat usually around the mid-section.

There is plenty of information indicating that Saturated fats aren't this demon that need to be avoided and that your diet should include "x" amount of them.

Diet soda's... really? Aside from the sodium what is in a diet soda that causes you to store fat in your mid-section? Please don't post any articles on how artificial sweeteners confuse your brain into storing or not burning fat, read them, and can find equally as many that refute those articles. LOL.

Sarah_Wins

the op didnt say much about himself he opened the topic up to a discussion based on the ideas he listed in his post.

Oh no, many MFPers know far too much about OP already. We don't need more details, thanks.

OP: Yes, I've gone from an apple shape to flat tummy. Will I give YOU my secrets? Mmmmmm...... NO. Thanks and have a nice day. :flowerforyou:

EccentricDad

As you see on my progress bar, I've lost a LOT of weight. And I've done it all through eating a healthy and 90% clean diet. I am 5'8" and at my last personal scale weigh in I was 146.2 lbs. I have a small to medium body frame and as far as BMI is concerned I am nearing the lowest part of the "healthy" range for my height. But I still have fat on my thighs, on my butt, in my stomach, and on my face; should I go beyond my 140 scale goal until these areas are flat even though it dips me in the "underweight" category for my height on the BMI scale? Even if I incorporate exercise, it's going to cause a deficiet and scale weight loss is still going to occur, so what do you suggest? Take a look at my diary and suggest if you need the extra info. Side note: I am lactose intolerant and I have been gluten free due to concern of Celiac (though undiagnosed due to no health insurance). Help me find my flat stomach? Nothing is worse than being skinny EVERYWHERE except your stomach so when you sit, you look like a fat cow. :laugh:

love4fitnesslove4food_wechange

As you see on my progress bar, I've lost a LOT of weight. And I've done it all through eating a healthy and 90% clean diet. I am 5'8" and at my last personal scale weigh in I was 146.2 lbs. I have a small to medium body frame and as far as BMI is concerned I am nearing the lowest part of the "healthy" range for my height. But I still have fat on my thighs, on my butt, in my stomach, and on my face; should I go beyond my 140 scale goal until these areas are flat even though it dips me in the "underweight" category for my height on the BMI scale? Even if I incorporate exercise, it's going to cause a deficiet and scale weight loss is still going to occur, so what do you suggest? Take a look at my diary and suggest if you need the extra info. Side note: I am lactose intolerant and I have been gluten free due to concern of Celiac (though undiagnosed due to no health insurance). Help me find my flat stomach? Nothing is worse than being skinny EVERYWHERE except your stomach so when you sit, you look like a fat cow. :laugh:

have you considered seeing a therapist? It sounds like you might have BDD. Perhaps getting a trainer might help. you're likely already TOO SKINNY--no man should be your weight (hope that doesn't offend you).

qtiekiki

eliminate processed foods, everything white, and refined sugars from your diet add in more lean proteins and fibrous carbs which are you green vegetables while continuing doing whatever you are doing as far as cardio and strength training and you will notice your belly fat will begin to disappear.


also remember it didnt take you a week month or year to get that gut so dont expect it to come on rapidly. just keep using the above methods and you will see you results

Eliminating processed foods and refined sugars is not necessary. There are plenty of people, myself included that eat ice cream, candy bars, cake, etc. on a daily basis and have great success cutting and maintaining.

it is ok to have "cheat" items every so often but those things can't be a staple of your diet... if they could be a staple of the op's diet then they wouldnt be here making this thread about the problem they are having.

The idea is not to think of them as "cheat/restriction". You can eat anything you want in moderation. I know I do.

EccentricDad

As you see on my progress bar, I've lost a LOT of weight. And I've done it all through eating a healthy and 90% clean diet. I am 5'8" and at my last personal scale weigh in I was 146.2 lbs. I have a small to medium body frame and as far as BMI is concerned I am nearing the lowest part of the "healthy" range for my height. But I still have fat on my thighs, on my butt, in my stomach, and on my face; should I go beyond my 140 scale goal until these areas are flat even though it dips me in the "underweight" category for my height on the BMI scale? Even if I incorporate exercise, it's going to cause a deficiet and scale weight loss is still going to occur, so what do you suggest? Take a look at my diary and suggest if you need the extra info. Side note: I am lactose intolerant and I have been gluten free due to concern of Celiac (though undiagnosed due to no health insurance). Help me find my flat stomach? Nothing is worse than being skinny EVERYWHERE except your stomach so when you sit, you look like a fat cow. :laugh:

have you considered seeing a therapist? It sounds like you might have BDD. Perhaps getting a trainer might help. you're likely already TOO SKINNY--no man should be your weight (hope that doesn't offend you).

Not offended, but are we speaking your opinion here or are we speaking a pubmed verified truth? I thought men can look and weigh anything they want to as long as it's healthy?

Dave198lbs

Heavy compounds, carb cycling.

neither required to lose weight.

zomoro56

bump