How to shred belly fat without muscle loss!?
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preciadokimberly
Posts: 9 Member
I have been eating lean for the past 28 days, weight training 3-4x a week for the past 6 mo, counting my macros but haven't seen too much result with trying to tone my stomach? I mean I've lost about 2.5lb since I started on this app but obviously not seeing the changes I want to make. Please help!!
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You expect to see major results in just 28 days?? Lol. Readjust your expectations.
Abs are some of the slowest body parts to lean out, and it takes months of hard dedication, minimum. Keep going and stay consistent. It'll pay off eventually.15 -
Unfortunately, abs are a direct result of diet. We can crunch until the cows come home n it wont make a bit of difference unless our diet is in,a deficit. Have u been counting macros n eating clean in deficit for 28 days?2
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@mlsh1969 I sure have! Could it be that I am not eating in small portions every two hours? Or could it be that I am eating around night time?5
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In order to get visible abs you need a low body fat percentage. That takes time and training.6
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Eating "lean" doesn't mean anything. If you're not eating in DEFICIT, you're not going to lose body fat. And even for competitors, a 12-16 week STRICT diet is how long it takes them to dial in definition.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition
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I think it doesnt matter when u eat, just the amount. I would just keep doing what you are doing, and be patient. I know its rough but Rome wasnt built in a day lol. Also, dont forget to get some good cardio in and a lot of water. It look me about 3 months to notice abs on myself, they are usually the last to come out. You can do it5
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Meal timing is irrelevant to weight loss. It's all about the amount of calories, not when you consume them.preciadokimberly wrote: »@mlsh1969 I sure have! Could it be that I am not eating in small portions every two hours? Or could it be that I am eating around night time?
Same thing with "eating clean," whatever that may mean to you (and the definition varies wildly!). You can gain weight on 'clean' foods if you consume too much of them. Just like you can lose weight eating 'dirty.'Have u been counting macros n eating clean in deficit for 28 days?
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Thank you to all for your comments! I will start a calorie deficit and log my progress as I go:) @snickerscharlie @mlsh1969 @ninerbuff @AllOutof_Bubblegum4
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preciadokimberly wrote: »@mlsh1969 I sure have! Could it be that I am not eating in small portions every two hours? Or could it be that I am eating around night time?
Just wanted to add that some people find that eating a lot of smaller 'meals' or snacks throughout the day in lieu of several larger meals the best way for them to curb their appetite and reduce overall caloric intake. For me, although I guess I'd never feel really hungry if I ate in this manner, I would likely never feel truly satiated either.
I prefer to skip breakfast entirely (because I'm rarely hungry in the morning) and save my calories for a good lunch and dinner as well as a few snacks in the evening.
The point is that everyone is different, so it might take some experimentation to find out what works best for you.
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snickerscharlie wrote: »preciadokimberly wrote: »@mlsh1969 I sure have! Could it be that I am not eating in small portions every two hours? Or could it be that I am eating around night time?
Just wanted to add that some people find that eating a lot of smaller 'meals' or snacks throughout the day in lieu of several larger meals the best way for them to curb their appetite and reduce overall caloric intake. For me, although I guess I'd never feel really hungry if I ate in this manner, I would likely never feel truly satiated either.
I prefer to skip breakfast entirely (because I'm rarely hungry in the morning) and save my calories for a good lunch and dinner as well as a few snacks in the evening.
The point is that everyone is different, so it might take some experimentation to find out what works best for you.
I am more like you. If I skip breakfast, I am hardly aware of food until noon or 1. If I eat more frequently, I am hungry all the time. I think it has to do with hunger/satiety signalling hormones, Ghrelin and Leptin. IIRC, Ghrelin is low in the morning after fasting overnight. One of the rationales for IF and why it can be effective is it delays the Ghrelin/ Leptin cycle. Whatev, it works for me. Eating more frequently only makes me want to eat more frequently.
PS: OP, as others have said, 28 days ain't nothin'. If you expected big changes in that short a time, your expectations were totally unrealistic. I think you have a better understanding now.1 -
I read this blog post recently and it answers all your questions. Bear in mind it's put out by a company that sells nutrition products but the post can stand alone if you are good at sorting through shameless plugs and real info.
The basic concept is simple. To lose stubborn belly fat, you have to reduce your overall bf percentage. Seems like stating the obvious, I know.
Give it a read.
https://legionathletics.com/how-to-lose-belly-fat/1 -
Do you even lift??2
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Yep. @haroldrios16920
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