2 strategy to lose belly fat
LeanLeme
Posts: 13 Member
It's not diet or exercise this time, this is what I do more often these days
⬇️ lower your stress level
⬆️ increase your sleep
⬇️ lower your stress level
⬆️ increase your sleep
2
Replies
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I can haz all the donuts?25
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While I don't tend to disagree that both of these factors are important to ones overall health, its imperative that you be as factual as possible on websites like this. Newcomers come here not knowing anything about weight loss and grasp onto any ideas they read. That's how many myths get started. So its important to lay out the simple facts. In this case the simple facts would be- eat at a calorie deficit.11
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Reducing stress and improving sleep quality is good for your health, in fact it's important if you're lacking on either, but there isn't anything special about the fat on your belly, and losing fat comes from a sustained calorie deficit. No need to complicate simple things.3
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Can you explain in specific terms, with resources to back up you points, how "belly fat" is specifically targeted?
How does this fat loss differ from the fat located on your arms or legs?
I'd love to see, as targeted fat loss flies on the face of current human physiological understanding.3 -
Notice I said 2 strategy, there's a lot more ways to lose belly fat so please claim down. A lot of us here at MFP know about calorie deficit but many people stuck and stop seeing improvement because of the two things I state above.
Belly fat is not a weight problem it's a harmony problem, "high cortisol" problem
Diet don't lower cortisol it lower calories
The only way to lower cortisol is by lower your stress level0 -
Hormone Problem0
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Simply not correct0
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kommodevaran wrote: »Reducing stress and improving sleep quality is good for your health, in fact it's important if you're lacking on either, but there isn't anything special about the fat on your belly, and losing fat comes from a sustained calorie deficit. No need to complicate simple things.
This.
Spot reduction is simply not a thing. Adequate sleep and lower stress are good for health, but weight loss occurs from a calorie deficit.1 -
Ah MFP forums how I have missed you!
And nope, hormones do not cause us to magically store and lose fat on our bellies. Genetics and too much food do that. Food allergies can cause bloating but that's not fat and again, not hormone related.
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EvgeniZyntx wrote: »I can haz all the donuts?
RETWEET2 -
If you know what Cushing's syndrome is without hitting up Google, you have the right to talk about glucocorticoids (like cortisol), otherwise you shouldn't be using the word as magic to claim it will negate the fact that fat stores won't mobilize in a surplus.3
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Thorsmom01 and cityruss, you're being completely rude. You're all acting like he's trying to sell a pill or something - he's actually giving really good advice that's often overlooked in the weight loss community. Asking for scientific evidence? This is a message board on a social media platform not a search engine for empirical research. Yes, we all know you can't spot reduce but maybe for someone who is having a hard time losing those last few pounds in the stomach area this information will benefit them. I just don't understand why you're all so offended and feel the need to chew him out for giving advice that is actually really beneficial for weight loss. Here's your scientific evidence that you so desperately need, although I'm not sure if you'll be able to access it unless you have permission to access the database (which I do have because my college enrollment gives me access). All of the articles were peer reviewed and discuss how obesity is associated with higher levels of sleep problems (such as sleep apnea and sleep wake disorder) and some interesting articles mentioned the hormones ghrelin (the hunger hormone) and leptin (the satiety hormone) in which findings suggest that sleep deprivation is associated with higher levels of ghrelin and sleep has been found to alter the leptin profile.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4217002/
http://onlinelibrary.wiley.com.libproxy.boisestate.edu/doi/10.1196/annals.1417.033/abstract
http://onlinelibrary.wiley.com.libproxy.boisestate.edu/doi/10.1111/j.1467-789X.2010.00776.x/full
http://onlinelibrary.wiley.com.libproxy.boisestate.edu/doi/10.1046/j.1365-2826.2003.01069.x/abstract
You're all so quick to chew him out and ask for his evidence, but maybe you would learn a few things by doing your OWN research. I think you're all worked up because he made it sound like you can spot reduce but instead of being rude why don't you try sharing some great evidence of your own so that we all learn WHY spot reduction isn't possible? Then you'd at least be helping someone, which is what these boards are for.7 -
Since everything tends to be a chemical reaction in the body, I'll agree to a point. Lowering stress can also be done by increasing stress, such as in exercise. Cortisol isn't bad since it's raised during times of exercise. Like anything else though, over abundance of it isn't optimal to health.
I will agree on sleep though. Many don't get enough and also don't realize that the body burns the most fat at rest and sleep than any other time of the day.
Of course you have to couple these along with a good nutrition plan to support it.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Thorsmom01 and cityruss, you're being completely rude. You're all acting like he's trying to sell a pill or something - he's actually giving really good advice that's often overlooked in the weight loss community. Asking for scientific evidence? This is a message board on a social media platform not a search engine for empirical research. Yes, we all know you can't spot reduce but maybe for someone who is having a hard time losing those last few pounds in the stomach area this information will benefit them. I just don't understand why you're all so offended and feel the need to chew him out for giving advice that is actually really beneficial for weight loss. Here's your scientific evidence that you so desperately need, although I'm not sure if you'll be able to access it unless you have permission to access the database (which I do have because my college enrollment gives me access). All of the articles were peer reviewed and discuss how obesity is associated with higher levels of sleep problems (such as sleep apnea and sleep wake disorder) and some interesting articles mentioned the hormones ghrelin (the hunger hormone) and leptin (the satiety hormone) in which findings suggest that sleep deprivation is associated with higher levels of ghrelin and sleep has been found to alter the leptin profile.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4217002/
http://onlinelibrary.wiley.com.libproxy.boisestate.edu/doi/10.1196/annals.1417.033/abstract
http://onlinelibrary.wiley.com.libproxy.boisestate.edu/doi/10.1111/j.1467-789X.2010.00776.x/full
http://onlinelibrary.wiley.com.libproxy.boisestate.edu/doi/10.1046/j.1365-2826.2003.01069.x/abstract
You're all so quick to chew him out and ask for his evidence, but maybe you would learn a few things by doing your OWN research. I think you're all worked up because he made it sound like you can spot reduce but instead of being rude why don't you try sharing some great evidence of your own so that we all learn WHY spot reduction isn't possible? Then you'd at least be helping someone, which is what these boards are for.
Your first link has nothing to do with fat distribution.
Your other links are behind the boise state edu firewall.
Mentioning random hormones does not mean that sleep will improve hormonally mediated distribution. In reality, that distribution remains secondary to total calorie availability and primary sexual hormones like oestrogen and testosterone.
http://humrep.oxfordjournals.org/content/12/suppl_1/21.full.pdf
The OP is wrong. Diet first, then ALSO sleep, stress and exercise as factors that impact distribution.4 -
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Thorsmom01 and cityruss, you're being completely rude. You're all acting like he's trying to sell a pill or something - he's actually giving really good advice that's often overlooked in the weight loss community. Asking for scientific evidence? This is a message board on a social media platform not a search engine for empirical research. Yes, we all know you can't spot reduce but maybe for someone who is having a hard time losing those last few pounds in the stomach area this information will benefit them. I just don't understand why you're all so offended and feel the need to chew him out for giving advice that is actually really beneficial for weight loss. Here's your scientific evidence that you so desperately need, although I'm not sure if you'll be able to access it unless you have permission to access the database (which I do have because my college enrollment gives me access). All of the articles were peer reviewed and discuss how obesity is associated with higher levels of sleep problems (such as sleep apnea and sleep wake disorder) and some interesting articles mentioned the hormones ghrelin (the hunger hormone) and leptin (the satiety hormone) in which findings suggest that sleep deprivation is associated with higher levels of ghrelin and sleep has been found to alter the leptin profile.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4217002/
http://onlinelibrary.wiley.com.libproxy.boisestate.edu/doi/10.1196/annals.1417.033/abstract
http://onlinelibrary.wiley.com.libproxy.boisestate.edu/doi/10.1111/j.1467-789X.2010.00776.x/full
http://onlinelibrary.wiley.com.libproxy.boisestate.edu/doi/10.1046/j.1365-2826.2003.01069.x/abstract
You're all so quick to chew him out and ask for his evidence, but maybe you would learn a few things by doing your OWN research. I think you're all worked up because he made it sound like you can spot reduce but instead of being rude why don't you try sharing some great evidence of your own so that we all learn WHY spot reduction isn't possible? Then you'd at least be helping someone, which is what these boards are for.
The dude straight up claimed that the 2 things needed to lose belly fat are not diet and exercise. That's why he's been called out for bogus claims.
Sure, lower stress and proper sleep is essential for health in all kinds of ways (including the CO side of CICO) but losing fat still comes down to diet (eating less than you burn).
Just for reference, this is the OP:It's not diet or exercise this time, this is what I do more often these days
⬇️ lower your stress level
⬆️ increase your sleep
He also said:Belly fat is not a weight problem it's a harmony problem, "high cortisol" problem
Diet don't lower cortisol it lower calories
The only way to lower cortisol is by lower your stress level
Which 1) assumes that anyone with belly fat has high cortisol levels which is untrue and 2) claims that cortisol can cause the storage of fat in the belly even in a caloric deficit which is untrue and 3) forgets that the location on your body where fat is stored (belly vs hips vs butt vs chest vs face...) is mostly determined by genetics, not cortisol levels.
ETA and for the love of all that's good and kind, how in the world is it "completely rude" to ask a guy to explain himself and back up his claims???
A guy rolls in and says "lower stress and get more sleep and your belly will go away" and it's rude to ask him how that is and if he has any research on the subject since everything else we know about the human body indicates that he's wrong???
What are we supposed to do? Take his word for it and leave his claims unchallenged so that every new member on MFP can read his advice, take it at face value and then suffer the consequences of this dude's bogus claims???
What kind of skinless, soft, pampered world is this that it's "completely rude" to ask someone to back up their claims when they make bold proclamations that fly in the face of everything science has taught us about the human body?
ETA again:
Sure there is a correlation between higher rates of obesity and higher rates of sleep apnea and other sleep disorders. However, 1) correlation never proves anything (I have a chart illustrating a correlation between increased organic food sales and increased autism) and 2) ever stop to think that maybe obesity might cause the sleep disorders and not the other way around?7 -
Also, if adequate sleep and low stress is what it takes, why was Buddha fat? Every statue I've seen of him seems pretty chill.6
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Carlos_421 wrote: »Also, if adequate sleep and low stress is what it takes, why was Buddha fat? Every statue I've seen of him seems pretty chill.
That's Budai.
He must not be napping well.
Buddha clearly gets lots of sleep:
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Carlos_421 wrote: »Also, if adequate sleep and low stress is what it takes, why was Buddha fat? Every statue I've seen of him seems pretty chill.
That's Budai.
He must not be napping well.
Buddha clearly gets lots of sleep:
Everything I've ever known about the Chinese buffet is wrong.9 -
It's not diet or exercise this time, this is what I do more often these days
⬇️ lower your stress level
⬆️ increase your sleep
That's wonderful that lowering your stress level and increasing your sleep has helped you to stay within your calorie goals, therefore leading to your desired weight loss. I love when that kind of thing happens. For me, if I am not sleeping well, and if my stress hits the roof, then I have a harder time staying conscious enough to pay attention to my calorie intake. The result......ooops on the scale.
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Carlos_421 wrote: »Also, if adequate sleep and low stress is what it takes, why was Buddha fat? Every statue I've seen of him seems pretty chill.
This is actually a good question. When I was overweight, I actually slept much better and had lower stress levels.
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Since everything tends to be a chemical reaction in the body, I'll agree to a point. Lowering stress can also be done by increasing stress, such as in exercise. Cortisol isn't bad since it's raised during times of exercise. Like anything else though, over abundance of it isn't optimal to health.
I will agree on sleep though. Many don't get enough and also don't realize that the body burns the most fat at rest and sleep than any other time of the day.
Of course you have to couple these along with a good nutrition plan to support it.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I don't agree with your entire assessment. You can have excellent sleep, low stress, good nutrition, and still gain weight if you eat too much.
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So if I ate at a caloric surplus but happened to sleep very well and had no stress, would I get a lean tight looking stomach ?
No.
I wasn't being rude at all. In fact I said I didn't disagree with the op. I just said there was more to the equation then just sleep and eliminating stress.
Again, newcomers will read a post like this and assume they only need to watch for sleep and stress to achieve a great stomach when that is far from the truth.
All I'm asking is for a clearer picture to be painted for newcomers who may not know much yet. Nothing I said was rude and I stated that I didn't disagree with the op, all I said was that there's a lot more to the story.5 -
Conversely I am a chronic insomniac with high levels of anxiety/stress. Exercise has helped some but they are just a fact of life for me. My calorie deficit means I am losing fat, including belly fat, just fine. Sure I'd prefer it if I slept well all the time and had no stress but I'm still losing weight exactly as expected.4
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Notice I said 2 strategy, there's a lot more ways to lose belly fat so please claim down. A lot of us here at MFP know about calorie deficit but many people stuck and stop seeing improvement because of the two things I state above.
Belly fat is not a weight problem it's a harmony problem, "high cortisol" problem
Diet don't lower cortisol it lower calories
The only way to lower cortisol is by lower your stress level
I would actually say if someone gets stuck the first thing they should do is ensure they are being accurate and potentially adjust their intake or their calorie expenditure.3 -
Good general advice to people! Sometimes we forget the basics, sleep is key to being successful! I have to say, I got what most would consider "adequate" sleep last night but I felt like a zombie this morning and I skipped a potential workout. There is time later, but I felt impacted by my lack of sleep compared to my usual 8 hours. 6 to me is like, dead zone. I am hoping that by being mindful I will avoid the over eating I tend to do on sleepy days.
Maybe it's not scientific but your post reminded me that I do need my sleep, staying up late to watch game of thrones threatens my workout, and I should probably make sure I get enough sleep tonight!0 -
Great advice, but I doubt it specifically targets belly fat. It's great for overall health of course! If we could target belly fat us ladies would avoid boob jobs altogether and just get fat to gain a few cup sizes then lose fat and sleep more to lose just the belly.2
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EvgeniZyntx wrote: »I can haz all the donuts?
No. Because I already ate some.2
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