Best way to lose belly fat ?
GracieCastillo53
Posts: 4 Member
I have recently gained 12 pounds. I have been working out and just stared eating healthy. I've been doing cardio (cycling). Any other great suggestions to lose belly fat? Please help
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Replies
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No need to overthink it: Calorie deficit and patience. That's it.12
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Just lose weight...you can't spot reduce fat...it comes off from wherever in time.14
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Calorie deficit and patience.
Accurate logging of food with the help of a food scale.8 -
Is "belly fat" a fad? This term was unknown ten years ago. Now all of a sudden everyone has belly fat. What happened with just saying you're overweight?8
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Eat less than you burn to lose overall fat. For body recomp I do strength training with only spurts of cardio and it works wonders to tighten everything up4
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I've seen quite a bit of lit on this, am encouraged by it & agree. Plus, I have a problem w my feet, so cardio ability is limited. Thx for sharing, needed it immensely!1
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cwolfman13 wrote: »Just lose weight...you can't spot reduce fat...it comes off from wherever in time.
This is true. You cannot spot reduce fat but leveling your blood sugar does help some. The more your blood sugar spikes, the more fat is stored in the abdomen. This why you see athletes in great shape who still have a gut. It is from binging on carbs. I used to have that issue but, even at the same weight, my stomach is flatter when I eat right.5 -
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GracieCastillo53 wrote: »I have recently gained 12 pounds. I have been working out and just stared eating healthy. I've been doing cardio (cycling). Any other great suggestions to lose belly fat? Please help
Eat a calorie deficit and be patient.1 -
cwolfman13 wrote: »Just lose weight...you can't spot reduce fat...it comes off from wherever in time.
This is true. You cannot spot reduce fat but leveling your blood sugar does help some. The more your blood sugar spikes, the more fat is stored in the abdomen. This why you see athletes in great shape who still have a gut. It is from binging on carbs. I used to have that issue but, even at the same weight, my stomach is flatter when I eat right.
Huh? Please share some studies for your claims.10 -
I also had this tough problem for many years, and recently I've lost a lot of fat from my belly.
1.aerobic exercise(runing and rope skipping are my favorites)
2.anaerobic exercise（I do Insanity）
3.Last but not least,eating habits,eating habits,eating habits !:# Low sugar，low oil, low salt，and: Fewer portion than before. Now crude fiber food,veggies,low sugar fruits are my main cuisines. No cakes,no biscuits,no chocolates ,no potato chips:#
4.Adjust the sitting and walking position.2 -
Starrydance07 wrote: »I also had this tough problem for many years, and recently I've lost a lot of fat from my belly.
1.aerobic exercise(runing and rope skipping are my favorites)
2.anaerobic exercise（I do Insanity）
3.Last but not least,eating habits,eating habits,eating habits !:# Low sugar，low oil, low salt，and: Fewer portion than before. Now crude fiber food,veggies,low sugar fruits are my main cuisines. No cakes,no biscuits,no chocolates ,no potato chips:#
4.Adjust the sitting and walking position.
So basically eat fewer calories than you use up
No 1) increases your calorie burn
So does no 2)
No 3) sugar doesn't matter apart from calories, fats are important and an essential minimum macro nutrient.m I buy the fewer if it means generally portion size. I would be sad eliminating cake, biscuit, Choc, chips etc and it's redundant if you're eating them within your calorie allowance
4) posture can change the look of your body8 -
cwolfman13 wrote: »Just lose weight...you can't spot reduce fat...it comes off from wherever in time.
This is true. You cannot spot reduce fat but leveling your blood sugar does help some. The more your blood sugar spikes, the more fat is stored in the abdomen. This why you see athletes in great shape who still have a gut. It is from binging on carbs. I used to have that issue but, even at the same weight, my stomach is flatter when I eat right.
Huh? Please share some studies for your claims.
http://americannutritionassociation.org/newsletter/eat-your-way-better-sleep
Here you go.
Cliff notes: High glycemic foods increase cortisol and cortisol increases the storage of visceral fat.
https://www.unm.edu/~lkravitz/Article folder/stresscortisol.html2 -
cwolfman13 wrote: »Just lose weight...you can't spot reduce fat...it comes off from wherever in time.
This is true. You cannot spot reduce fat but leveling your blood sugar does help some. The more your blood sugar spikes, the more fat is stored in the abdomen. This why you see athletes in great shape who still have a gut. It is from binging on carbs. I used to have that issue but, even at the same weight, my stomach is flatter when I eat right.
Huh? Please share some studies for your claims.
http://americannutritionassociation.org/newsletter/eat-your-way-better-sleep
Here you go.
Cliff notes: High glycemic foods increase cortisol and cortisol increases the storage of visceral fat.
https://www.unm.edu/~lkravitz/Article folder/stresscortisol.html
The first link: Where is in the article does it say that the more your blood sugar spikes, the more fat is stored in the abdomen? Here is the author's conclusion:Establishing and maintaining a normal circadian rhythm of cortisol is a worthwhile health priority.
Normal cortisol rhythms would go a long way toward tipping the balance away from chronic infections, cancer, fatigue, and obesity. It will even help with easy bruising and stretch marks. Quite importantly, achieving a normal cortisol rhythm may change dragging out of bed in the morning to bouncing out of bed.
A relentlessly positive attitude will do more for your health than any fretting and fuming— even about diet. Smiles to you!
Besides that, I didn't read anything about studies in there, it just looks like an opinion article written by a doctor.
These things are also bull:1. Go to bed by 10 p.m.
2. Eat breakfast by 7 a.m.
3. Eat low glycemic index meals every five hours while awake.
4. If you eat gluten grains, use sprouted whole grains.
5. Avoid sugar and excess starch.
6. Maintain erect posture and avoid prolonged periods of sitting or flexion posture such as fetal position during the night. (See "How to Age Rapidly - or Not," in my "Doctor's Corner," for NOHA NEWS, Winter 2002.)
7. Meditate daily. Know that each of us prays without ceasing. Discover anew that every thought and every word is a prayer. Keep in touch with the True Source of health and healing.
The second article talks about obesity and belly fat, not just being of normal weight and getting a belly. It also talks about weight management to lose fat. This is also an opinion article by a fitness professional.
I don't think either of these article are peer reviewed studies.
I have yet to see a fit person with a big belly, but I've certainly experienced my own belly growing with weight gain and decreasing with weight loss.
If you are of normal weight with a big belly, it's time to go see a doctor.6 -
"High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise."
It doesn't get much plainer than that.
The second article discusses the effects of cortisol and research is referenced at the bottom of the page. You can find plenty of references that high glycemic foods increase cortisol and that increased cortisol causes increased storage of visceral fat. Believe it or not but I will go by the people with PHD's. If you have proof otherwise, you are welcome to argue with them about it.
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you can't out-exercise a bad diet............5
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"High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise."
It doesn't get much plainer than that.
The second article discusses the effects of cortisol and research is referenced at the bottom of the page. You can find plenty of references that high glycemic foods increase cortisol and that increased cortisol causes increased storage of visceral fat. Believe it or not but I will go by the people with PHD's. If you have proof otherwise, you are welcome to argue with them about it.
You didn't provide proof.
I will take peer reviewed studies, which you have not provided to back up your claims.
If cortisol levels are high enough to cause a fit athlete to carry a belly, then they need medical attention.4 -
This is true. You cannot spot reduce fat but leveling your blood sugar does help some. The more your blood sugar spikes, the more fat is stored in the abdomen. This why you see athletes in great shape who still have a gut. It is from binging on carbs. I used to have that issue but, even at the same weight, my stomach is flatter when I eat right.
Huh? Please share some studies for your claims.
This is hardly conclusive, however...There was a larger decrease in visceral fat area measured by computed tomography in the low carbohydrate diet group compared to the high carbohydrate diet group [both 1000 kcal per day]
https://www.ncbi.nlm.nih.gov/pubmed/15331203
Also..Participants who consumed the lower-carbohydrate diet had 11% less intra-abdominal fat than did those who consumed the lower-fat diet.. during weight-maintenance conditions
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264021/
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"High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise."
It doesn't get much plainer than that.
The second article discusses the effects of cortisol and research is referenced at the bottom of the page. You can find plenty of references that high glycemic foods increase cortisol and that increased cortisol causes increased storage of visceral fat. Believe it or not but I will go by the people with PHD's. If you have proof otherwise, you are welcome to argue with them about it.
You didn't provide proof.
I will take peer reviewed studies, which you have not provided to back up your claims.
If cortisol levels are high enough to cause a fit athlete to carry a belly, then they need medical attention.
I forgot, you are on the Internet so you obviously know than people with PHD'S and I am not going to read through all their references for you. Where is your peer reviewed research? You are so convinced that I am wrong and want detailed research for proof yet you have shown nothing to back up your claims.
Also, there are degrees of having a belly and there a huge amount of variation between big flabby gut and tiny washboard stomach.0 -
"High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise."
It doesn't get much plainer than that.
The second article discusses the effects of cortisol and research is referenced at the bottom of the page. You can find plenty of references that high glycemic foods increase cortisol and that increased cortisol causes increased storage of visceral fat. Believe it or not but I will go by the people with PHD's. If you have proof otherwise, you are welcome to argue with them about it.
You didn't provide proof.
I will take peer reviewed studies, which you have not provided to back up your claims.
If cortisol levels are high enough to cause a fit athlete to carry a belly, then they need medical attention.
I forgot, you are on the Internet so you obviously know than people with PHD'S and I am not going to read through all their references for you. Where is your peer reviewed research? You are so convinced that I am wrong and want detailed research for proof yet you have shown nothing to back up your claims.
Also, there are degrees of having a belly and there a huge amount of variation between big flabby gut and tiny washboard stomach.
*ahem*:| Most of the posters on here do have PHD'S; multiple PHD'S
just sayin ..... 2 -
Lol, uh no. If they store fat in the ab area (which is common for 90% of the population), then it's because they are eating more than they need to.cwolfman13 wrote: »Just lose weight...you can't spot reduce fat...it comes off from wherever in time.
This is true. You cannot spot reduce fat but leveling your blood sugar does help some. The more your blood sugar spikes, the more fat is stored in the abdomen. This why you see athletes in great shape who still have a gut. It is from binging on carbs. I used to have that issue but, even at the same weight, my stomach is flatter when I eat right.
I still don't think people understand how spiking your blood sugar isn't the main cause of weight gain. Athletes and lifters carb up normally before intense workouts which will cause a blood sugar spike. Lean ones too.
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
5 -
"High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise."
It doesn't get much plainer than that.
The second article discusses the effects of cortisol and research is referenced at the bottom of the page. You can find plenty of references that high glycemic foods increase cortisol and that increased cortisol causes increased storage of visceral fat. Believe it or not but I will go by the people with PHD's. If you have proof otherwise, you are welcome to argue with them about it.
You didn't provide proof.
I will take peer reviewed studies, which you have not provided to back up your claims.
If cortisol levels are high enough to cause a fit athlete to carry a belly, then they need medical attention.
I forgot, you are on the Internet so you obviously know than people with PHD'S and I am not going to read through all their references for you. Where is your peer reviewed research? You are so convinced that I am wrong and want detailed research for proof yet you have shown nothing to back up your claims.
That's not how this works.
If you make a scientific claim, it's up to you to provide credible evidence supporting your claim or garner the response you did.
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Helps to create calorie deficit, but if you consume more calories than you burn, you won't lose fat.Starrydance07 wrote: »I also had this tough problem for many years, and recently I've lost a lot of fat from my belly.
1.aerobic exercise(runing and rope skipping are my favorites)
Insanity ISN'T anaerobic exercise.2.anaerobic exercise（I do Insanity）
This is just a reduction of calories. Not a foolproof way to lose body fat if your over consume "clean" foods.3.Last but not least,eating habits,eating habits,eating habits !:# Low sugar，low oil, low salt，and: Fewer portion than before. Now crude fiber food,veggies,low sugar fruits are my main cuisines. No cakes,no biscuits,no chocolates ,no potato chips:#
This helps with posture not belly fat.4.Adjust the sitting and walking position.
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
5 -
Kettle bell swings and diet0
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So exercising and lifting weights should increase fat storage too because cortisol is increased in these activities as well?cwolfman13 wrote: »Just lose weight...you can't spot reduce fat...it comes off from wherever in time.
This is true. You cannot spot reduce fat but leveling your blood sugar does help some. The more your blood sugar spikes, the more fat is stored in the abdomen. This why you see athletes in great shape who still have a gut. It is from binging on carbs. I used to have that issue but, even at the same weight, my stomach is flatter when I eat right.
Huh? Please share some studies for your claims.
http://americannutritionassociation.org/newsletter/eat-your-way-better-sleep
Here you go.
Cliff notes: High glycemic foods increase cortisol and cortisol increases the storage of visceral fat.
https://www.unm.edu/~lkravitz/Article folder/stresscortisol.html
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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Again, dispute that cortisol isn't increased during intense exercise. If the argument that cortisol is the only reason for fat storage, that's pretty weak."High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise."
It doesn't get much plainer than that.
The second article discusses the effects of cortisol and research is referenced at the bottom of the page. You can find plenty of references that high glycemic foods increase cortisol and that increased cortisol causes increased storage of visceral fat. Believe it or not but I will go by the people with PHD's. If you have proof otherwise, you are welcome to argue with them about it.
https://www.ncbi.nlm.nih.gov/pubmed/18787373
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 5 -
Cherimoose wrote: »This is true. You cannot spot reduce fat but leveling your blood sugar does help some. The more your blood sugar spikes, the more fat is stored in the abdomen. This why you see athletes in great shape who still have a gut. It is from binging on carbs. I used to have that issue but, even at the same weight, my stomach is flatter when I eat right.
Huh? Please share some studies for your claims.
This is hardly conclusive, however...There was a larger decrease in visceral fat area measured by computed tomography in the low carbohydrate diet group compared to the high carbohydrate diet group [both 1000 kcal per day]
https://www.ncbi.nlm.nih.gov/pubmed/15331203
Also..Participants who consumed the lower-carbohydrate diet had 11% less intra-abdominal fat than did those who consumed the lower-fat diet.. during weight-maintenance conditions
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264021/
Those are some whacked macro splits they used!1 -
"High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise."
It doesn't get much plainer than that.
The second article discusses the effects of cortisol and research is referenced at the bottom of the page. You can find plenty of references that high glycemic foods increase cortisol and that increased cortisol causes increased storage of visceral fat. Believe it or not but I will go by the people with PHD's. If you have proof otherwise, you are welcome to argue with them about it.
You didn't provide proof.
I will take peer reviewed studies, which you have not provided to back up your claims.
If cortisol levels are high enough to cause a fit athlete to carry a belly, then they need medical attention.
I forgot, you are on the Internet so you obviously know than people with PHD'S and I am not going to read through all their references for you. Where is your peer reviewed research? You are so convinced that I am wrong and want detailed research for proof yet you have shown nothing to back up your claims.
Also, there are degrees of having a belly and there a huge amount of variation between big flabby gut and tiny washboard stomach.
Hey now.....that's not very nice.
The onus is on you to provide peer reviewed studies because you made the claim, your example being that cortisol can cause fit athletes to have big bellies. Maybe this can happen to a fit athlete who has a medical condition.
To the general population, the hope in a calorie deficit is to shrink a growing belly along with the rest of us, and where the weight comes off is up to genetics.
Just because someone has a big belly does not mean their cortisol levels are going wild, and if that's the case it's time for a visit to the doctor. Ever seen cancer, severe malnutrition, and other diseases?3 -
So exercising and lifting weights should increase fat storage too because cortisol is increased in these activities as well?cwolfman13 wrote: »Just lose weight...you can't spot reduce fat...it comes off from wherever in time.
This is true. You cannot spot reduce fat but leveling your blood sugar does help some. The more your blood sugar spikes, the more fat is stored in the abdomen. This why you see athletes in great shape who still have a gut. It is from binging on carbs. I used to have that issue but, even at the same weight, my stomach is flatter when I eat right.
Huh? Please share some studies for your claims.
http://americannutritionassociation.org/newsletter/eat-your-way-better-sleep
Here you go.
Cliff notes: High glycemic foods increase cortisol and cortisol increases the storage of visceral fat.
https://www.unm.edu/~lkravitz/Article folder/stresscortisol.html
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
Let's use just a bit of logic for a second. Those are activities that cause us to burn fat and deplete energy store. Wouldn't the good outweigh the bad?0
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