How to Lose belly fat
sflano1783
Posts: 117 Member
How do I lose belly fat on my stomach?
1
Replies
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By losing body fat on the whole. Unfortunately you cannot target where you lose bodyfat, and the belly is often where it comes off last.11
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Lots of useful threads gathered here
https://community.myfitnesspal.com/en/discussion/10300331/most-helpful-posts-getting-started-must-reads#latest4 -
Eat less, exercise more.
Calc your daily maintenace level (TDEE) and eat at least 500 cals/day less wc should allow you to lose about 1#/wk.
Start a progessive overload weight lifting program like Starting Strength or Stronglifts and eat more protein (about . 0.8-1g protein/# BW) to build muscle.
Do NOT do "excessive" cardio on the theory that it will allow you to eat more while still reducing your net cals consumed @ day. You will burn both fat and muscle if you do this on a cal defecit diet.
Muscle is hard to build and easy to lose. You don't want to lose muscle. You want to gain it while also losing fat.
Do cardio only for general fitness and heart and respiratory health. Most experts say you only need to do 30 mins/day to achieve this.
Do these things consistently for at least 6 months and you should be able to lose about 24#s and see an increase in strength/fitness that should be reflected in a lower waist measurement and generally "better" (more muscular) appearance.
Good luck!
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Eat in a deficit.
Have patience.9 -
Unfortunately spot reducing is not possible. You just have to be in a deficit and be patient. Just like we can't choose where our body fat get stored we also can't choose where it gets burned off. Check out my diary for low calorie dense foods that will fill you up and keep you in a deficit. In fact I invite everyone to check out my diary and see what has been working for me.3
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Check out my diary for low calorie dense foods that will fill you up and keep you in a deficit. In fact I invite everyone to check out my diary and see what has been working for me.
Your diet may be working for you, but you also appear to be under-eating by about 750-1000 calories a day which is not a good strategy, long (or even mid) term.
Helpfully your figures are potentially inaccurate as you don't appear to be weighing anything (lots of cups, packs, pouches, slices etc in the measurements). You're also either skipping meals or not actually logging everything you eat. I'll stick to doing me.
OP, all the advice above is what you need to do. Keep eating in a deficit and, gradually, the fat will come off. Doing stomach exercise will help tone the muscles underneath but, if those muscles are still covered in a layer of fat, that's what you're going to see.6 -
For most Men, belly fat is the last to go. You just have to keep eating in a defecit and be patient.2
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sflano1783 wrote: »
Put your stats into this calculator along with your desired rate of loss and this calculator will give you a weight loss calorie target...do that...hit your targets most of the time...move more...have patience.5 -
as well as losing weight overall would specific exercises to improve abdominal muscle strength help?
They wouldnt make you lose weight but would reduce the 'flabby belly look'
someone more experienced than me might be able to recomend specific exercises.0 -
HiEat less, exercise more.
Calc your daily maintenace level (TDEE) and eat at least 500 cals/day less wc should allow you to lose about 1#/wk.
Start a progessive overload weight lifting program like Starting Strength or Stronglifts and eat more protein (about . 0.8-1g protein/# BW) to build muscle.
Do NOT do "excessive" cardio on the theory that it will allow you to eat more while still reducing your net cals consumed @ day. You will burn both fat and muscle if you do this on a cal defecit diet.
Muscle is hard to build and easy to lose. You don't want to lose muscle. You want to gain it while also losing fat.
Do cardio only for general fitness and heart and respiratory health. Most experts say you only need to do 30 mins/day to achieve this.
Do these things consistently for at least 6 months and you should be able to lose about 24#s and see an increase in strength/fitness that should be reflected in a lower waist measurement and generally "better" (more muscular) appearance.
Good luck!
What should I pick on the tdee calculator light exercise, moderate I try to go for walks aswell each day to get near 10k steps per day0 -
If you are taking 10k plus steps a day each day, I would start with the Active setting under fitness profile, and don't add back calories from your walks. Then eat as much as the planner tells you to eat! Stick with it for at least 4 weeks, and adjust if needed - if you find you aren't losing, change setting to lightly active and see how that works for you. If you are losing too quickly, go to highly active. Don't worry too much about getting it perfectly in the beginning, you can adjust as you go as you find things that do/don't work for you. Most important things are consistency (log and weigh everything) and patience. Lasting weight loss takes time.0
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Alternatively you can put in sedentary and add your walks as exercise calories. That's what I do, as I don't always get my walk.2
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sflano1783 wrote: »HiEat less, exercise more.
Calc your daily maintenace level (TDEE) and eat at least 500 cals/day less wc should allow you to lose about 1#/wk.
Start a progessive overload weight lifting program like Starting Strength or Stronglifts and eat more protein (about . 0.8-1g protein/# BW) to build muscle.
Do NOT do "excessive" cardio on the theory that it will allow you to eat more while still reducing your net cals consumed @ day. You will burn both fat and muscle if you do this on a cal defecit diet.
Muscle is hard to build and easy to lose. You don't want to lose muscle. You want to gain it while also losing fat.
Do cardio only for general fitness and heart and respiratory health. Most experts say you only need to do 30 mins/day to achieve this.
Do these things consistently for at least 6 months and you should be able to lose about 24#s and see an increase in strength/fitness that should be reflected in a lower waist measurement and generally "better" (more muscular) appearance.
Good luck!
What should I pick on the tdee calculator light exercise, moderate I try to go for walks aswell each day to get near 10k steps per day
Since you only "try" to walk 10k steps/day, I'd suggest using "sedentary" as your initial TDEE since that allows the fewest additional cals above BMR.
Do that for at least 2-4 wks and if you lose more than #1/wk add 500 cals/day to your diet and adjust further as necessary in order to stabilize at about 1# wtloss/wk.
Bear in mind that as you lose wt, you will continue to need to adjust your cal intake to control your rate of wt loss.
Also bear in mind that, if you are successful in building muscle, muscle weighs MORE than fat and that, if you are not losing wt as fast as you want/expect, it may NOT be due to NOT losing fat but due to gaining muscle.
The process is dynamic, not static.0
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