i want to lose belly fat

[active_tea81]

how do i lose belly fat?

[NYGIANTSFAN]

eat less calories then you take in.

[trainer]

There are many studies on this subject. The short answer is: research shows that walking is the best exercise to decrease stomach fat combined with a high fiber, balanced diet that is low in refined simple sugars/carbs. That's the easy answer, the REAL answer is that it takes a lot of hard work and TIME! It is a combination of many factors that go into creating belly fat so you are going to have to figure out what caused yours for yourself. Is it too many refined carbs? (simple sugars like donuts, soda, fast foods...) or is it bloat from a sensitivity to something (gluten, artificial whatevers,...) or is it genetics? (are you an apple or a pear shape?). Is it hormones? Blood sugar related? And on and on. More than anything, start moving!!! Begin to log your food and get a feel for what you eat and how you can make healthy changes. Do research and find out what you can change to get more healthy and more fit and then move in that direction. A tape measure is going to be your best friend because you might not see a difference on the scale, but you will be losing inches around your waist and will notice your pants fit differently. This will tell you that you are on the right track 🙂

[Jabrat]

I find that when I walk on the treadmill I am losing weight - but when I run/jog on the treadmill - I lose in my belly !  Goes down really fast !

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@active_tea81 wrote:

how do i lose belly fat?

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[Scarlet26]

You can't target your weight loss. The best thing to do is it clean, non processed foods, and exercise. Lots and lots of cardio.

[dancefoxtrot]

Tea

Eat low refined carbs and sugar and burn off the fat through dance, walk, bike, or swim activities. Don't believe that you can target one area. The belly is often the most resistant area to slimming down but you will lose some from all over. Do ab exercise to strengthen the muscles.  More muscles burn higher levels of calories. 

Eat very healthy veggies, beans, lentils fruit and lean protein. Track your food and don't cheat. 

Set a weight loss goal like 1 lb a week and burn 500 more cals than you eat. 

All the best,

Barbara 

[josephz2va]

• Diet Program & Budgeting - Two things to focus on is your diet program and budgeting. For me, it's Jenny Craig, limited amount of groceries required and just recently I removed all other expenses that I have been doing. Like swinging by Starbucks every single morning or DD or the Cafeteria or Sheetz or anywhere else. I don't need any of them in my budget life to lose weight and fat. It's throwing away $400+$400 a month on going to any of those places. Coffee at home, no debit cards, no credit cards, no going out to buy anything off the plan. Worked for me for 120 pounds later lost.
• Cardio - There's three aspects to toning up. First is cardio. Looking for ways to motivate yourself. Staying off the couch or your desk chair or limiting your vehicle usage. Once in a while, I hop on the elliptical machine and do 130 bpm to 147 bpm for up to a maximum of 99 minutes or 10,000 Steps your WHO goal.
• Weight Lifting - Second aspect is a program involving weight lifting and training. Bodybuilding is a lengthy process. You have to lift weights at least 3 times a week. You can find many programs on Bodybuilding.com for example.
• Personal Training System - The third aspect involves personal training. You can either sign up for a $50 a session program or do it for free. Fitstar is one program where you can do a daily regimen for 30 minutes a night. I use Insanity Max 30 for my training motivation. Cardio 3 times a week and body lifts 2 times a week.

[carlyg]

I would love to find out the answer too! lol. However, there are several tips I've been given, such as:

clean eating, ab workouts, drinking half your body weight in ounces of water a day, lots of cardio, etc. I think the hardest part is having the motivation to lose it when it seems like it's impossible.

[abarrigh]

I found that cutting wheat was an incredible way to decrease my tummy!

Granted it was a sad moment when I realized that without the fatty cushion there is a sad little sag in the skin! yikes!

Try cutting the wheat -- it really is amazing

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@active_tea81 wrote:

how do i lose belly fat?

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[Dominique]

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@abarrigh wrote:

I found that cutting wheat was an incredible way to decrease my tummy! 

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Most likely cutting wheat worked for you because it allowed you to eliminate high-caloric food items (pizza, donuts etc.) and made you switch from a caloric surplus to a caloric deficit. In the end, it’s what’s needed for fat loss. You could have cut anything else from your diet that would have put you in a similar caloric deficit and have achieved the same results.  

[SunsetRunner]

Try basing portions on how hungry you are in the moment. Not always so easy though try eating only when feeling hungry, until comfortably satisfied (not stuffed). When feeling needing to force feed yourself, wait until your body is ready for more nourishment.

Using a food plan as guidance, try tuning into your body by listening to it's appetite / hunger / satisfied signals. Even if the plan says it's possible to eat a few hundreds calories more, when not weighing food.. it's possible to already ate on maintenance instead (eating more than logged), thinking your body is starving, cause the plan tells there's calories left to eat, and then eating just to eat to reach the daily calorie allowance to eat, even if not being hungry in the moment.

Use a food plan as guidance, meanwhile regain trust with your bodies internal wisdom when being hungry or not needing more. The signals can be out of whack if eating junk foods mostly rather than the foods nature intended us to have when desired (mostly) as minimal as processed (fruits, vegetables, eggs, when not vegetarian (meats, fish..)..

Prepackaged foods like candy, can contain added sugars, being higher in calories overall, though the added sugar in the foods, making the body wanting to eat more from, while not really needing.

Natural foods leave satisfied for longer, on lower calories overall.

See which foods you love to eat, which makes you feel satisfied for longer, or possibly some foods can leave you more hungry (even if just eaten a epic meal)..

When eating natural foods (mostly), the craving for 'junk foods' over time can go away entirely since the body prefers natural nutritient rich foods over prepackaged foods which still can be eaten in x years..

It's not possible to avoid prepackaged foods, check out the labels if the food has to be consumed soon, doesn't contain added sugars, and not having ingredients not able to pronounce.

Have Fun

[DJC_63]

In addition to all of the other commenters suggestions, you might read up on cortisol.  Stress causes the body to produce cortisol, and it causes weight gain in the belly area. Finding ways to reduce stress is obviously good (meditation, yoga, walking). I've also read that HIIT, High Intensity Interval Training is good for getting rid of abdominal fat so you may want to look into that, too. 

I'm trying the HIIT along with exercises for my core muscles, adding more fiber to my diet to reduce bloat, and cutting out simple carbs and sugars wherever possible. And of course burning more calories than I take in.  I'm not sure of your age, but I am finding that at 52, belly fat is the hardest to lose. Ten years ago it was completely different, I had almost no belly fat, so that is something to keep in mind as well.

[Dominique]

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@DJC_63 wrote:

I've also read that HIIT, High Intensity Interval Training is good for getting rid of abdominal fat.

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It is not possible to "spot reduce" body fat. HIIT cardio may be better at reducing body fat than conventional (steady state) cardio or no cardio at all, but it won’t target specifically belly fat.

The most important factor to lower body fat is eating at a caloric deficit over some period of time, which you did mention in your post.

[FlatOut]

Great advice

[FlatOut]

Over the last two weeks I cut down on the wheat based products and FINALLY saw a 'little' difference in my belly. Today I have bread, muffin and noodles and my tummy rebelled BADLY. 

[FlatOut]

Great advice! Especially - "Natural foods leave satisfied for longer, on lower calories overall" - SO true!

[divedragon]

Lots of good advice here.  Understand one thing, you can't target fat loss to a specific area on the body.  Your body and genetics determine how and where fat is stored and from where it's oxidized.  Following the advice here will help you loose overall fat and when you're down to a healthy weight, your belly fat should also be in check.