Belly fat

I agree--the need for a calorie deficit is the bottom line and the same for everyone. What changes is what you have to eat in order to be satisfied enough to stick with this. That's wildly different from person to person. I've found it important to eat a lot of high-fiber foods, especially starting each meal with them, because I can feel full that way. If I started with meat or cheese, I'd have to stop so soon, in order to stay under budget, that I'd feel deprived. Deprivation is not so bad in the short term, but I know I won't put up with feeling deprived for a year.

What I've found the most helpful is not something I eat at all, but a technique: I pre-log virtually everything. I can't just "eat a moderate amount" instinctively, or not yet, anyway. I have to decide how much food fits into the budget, serve myself that much, and stop. Period. There's no such thing as "oh, I saw a tray full of cookies and ate 20 of them, and now I have to log 2,000 calories so I'm over for the day." I wouldn't eat 20 cookies, because I'd have to log them first, and that would stop me. It puts a rational step between me and the impulse.

The other trick that has helped me the most is recognizing that no particular food is off-limits; it just has to be limited in quantity and fit in the budget. If a cookie is that appealing, I figure out its calories and budget one, though that means I can't have a bowl of green beans or whatever instead. In other words, I can have anything I want most, but I can't have everything I can imagine all on the same day. That wonderful treat will still exist tomorrow, and if it's that important it can become the number-one priority in your budget, displacing something else, but in a reasonable amount. It turns out that your favorite treats are still good even if you eat 1/4 as much as you thought you'd like.

Read this article. It tells you how to get set up with a good approach to nutrition.

http://rippedbody.jp/complete-diet-nutrition-set-up-guide/

itsthehumidity wrote: »

Read this article. It tells you how to get set up with a good approach to nutrition.

http://rippedbody.jp/complete-diet-nutrition-set-up-guide/

That link has some good info - just beware it's based on male bodies, and hence the recommendations for rate of weight loss will be too high for women (the author uses body fat calculation), and muscle building rates will also be too high.

That's the hardest part I'm fighting to overcome. I always weighed around 165 in high school. Over the past 7 years I gained so much weight I was up to 242 lbs. I'm currently sitting at 158, which I'm extremely happy about. But I have that lil gut just staring me in the face. So I'd love some suggestions as well on how to lose the belly fat. I mean I know the obvious, but I just am interested in suggestions.

Make a meal plan based on Foods you know you will actually eat. Sticking to your calorie goal is the most important thing. Don't get super hung up on Macros unless you want to.

When you lift weights always write down what you lifted. That way you can make sure to progressively increase the weight. As with the meal plan make sure your exercise plan is something you will actually do. Don't commit to six days per week if you can only reasonably do 3 for instance. Adhering to your training program is imperative don't skip workouts.

Finally give it time. It will likely take a few months of consistent effort.

itsthehumidity wrote: »

Read this article. It tells you how to get set up with a good approach to nutrition.

http://rippedbody.jp/complete-diet-nutrition-set-up-guide/

Andy Morgan is awesome!