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OT: How do I cut Belly Fat?

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rutgersal

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I work in Midtown, and great eats like Carmines, Tonys, and Shake Shack have proven to be too tempting. add in juniors cheescake, rootbeer floats and a daily mexican coke and other sodas, and I've added 60 lbs in the past three years. I don't think I look fat overall, but i do have a disproportionately fat belly, if that makes any sense.

I'm trying to lose weight and part of my strategy has been to eat CHOPT salad most days, rather than the aforementioned, while splurging on Fridays. I'm also trying to drink water more than soda, which is a continuing battle. I have also joined the YMCA, and now swim a mile and run a mile every weekday.

are there additional strategies I can use to cut Belly Fat?
 
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I cut out 90% of my sugars and have been lifting heavy weights three days a week for the past six months and that has made a tremendous difference in my physique. The fat I was carrying all the way around my midsection has been noticeably reduced, though not eliminated.
 
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Drop soda completely - those are wasted calories. And you will actually feel better once they're out of your diet.

Cut down dessert portions and limit yourself in how often you have it.

Bring your lunch a couple of days a week. I found that was the most effective way of dealing with all of the options available in Manhattan.
 
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Don't eat after dinner.
Cut out alcohol during the week.

Sign up for a race. Like a 5k. Give u something to train for.
 
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Cut out the sugars. I was drinking a lot of diet sodas and artificially sweetened diet drinks (Sobe, Vitamin Water, Bai5, etc), and I think this was screwing up my metabolism. As a result of a health scare last year, I now drink at least 4-5 16 oz waters, fresh brewed green iced tea, and for my carbonated beverage fix, I drink club soda with a small amount of 100% cranberry juice added).

In addition, I do 2 days per week of high intensity interval (HIIT) training on a Schwinn Aerodyne. I bought an old one off of Craigslist for $140. The HIIT routine is 8 thirty second 150% effort, followed by 90 seconds of rest bookended by a 2 minute warm up and cool down. A 20 minute work out twice per week that made a huge difference--cut about 15 pounds, but also being strict about sugar and artificial sweetener intake.

http://fitness.mercola.com/sites/fitness/archive/2012/02/10/phil-campbell-interview.aspx

While it's not advisable, I also did the 5/2 diet, where 2 days per week, I keep my calorie intake below 800 calories--Breakfast smoothie, no lunch except for a 100 calorie yogurt, and a sensible dinner like salmon or chicken with vegetables. I think the actual diet recommends doing 500 calories on the 2 days, but that is pretty extreme. I think Jimmy Kimmel did this with no exercise and lost a bunch of weight.

http://thefastdiet.co.uk/


I let up and gained some pounds back, but I am back on the HIIT work out twice per week, and also do yoga one day per week, a body weight and dumbell workout 1 day per week and do 1 hour of intense mountain biking 2 days per week.
 
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Contrary to a lot of internet opinion, you can lose weight but you can't just target the fat around your belly. Fat reduction will happen where your body wants it to happen.

Regarding diet, many books on this subject. Definitely put your regular soda drinking days behind you. Put your fruit juice drinking days behind you too (one apple is good, apple juice is like eating 20 condensed apples and that's not good). At the very least, drink only small juice portions if you have to. Use sugar substitutes and non-fat milks for your coffee. Sugar free jellies and jello and puddings with fat free Cool Whip taste as good as any desserts out there. Do flavored water instead or just drink water.

Eat small portions at regular intervals about 4-5 hours apart even if you're not hungry at the time. Hunger cravings should disappear during the course of a day. Try to cut out white flour products (like white breads) and switch to whole grain breads which react differently in your body but still taste good. Try to cut down or cut out white starches like potatos (or switch to sweet potatos or yams). Eat as many vegetables as you want whether by themselves or on sandwiches. Watch out for salad dressings. Try to use alternatives like fat reduced or fat free. Eat fruit but only a piece or two.

Exercising is good. If you can do it some time after having lunch or dinner that will help. You can jog but brisk walking is about as good. It's more about doing a physical activity that keeps the heart rate up for more than a half hour (one hour is better) so a good paced walk will do the job as much as the running, or other, exercises out there. Losing 1-2 pounds per week is considered a healthy reduction rate. More tends not to be.

Otherwise, there's very little material ever written about dieting and exercise. Good luck finding it. (snark, chortle and snort inserted here).
 
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Do weights 3 times a week. Cardio the rest of the days. Cut out soda and artificial sweeteners. Limit sugar and sodium intake (check labels and portion control is key). You can eat dessert every day if you want but cut the portion (like eating 2 tbl spoons of ice cream every day). You don't need to get full on dessert. Eat for taste only. Drink 3L of water a day throughout the day. That will drastically cut hunger cravings, make you feel full longer and water repairs the body. Also eat fiber rich foods (like oatmeal). Don't over do it on protein intake. You only need like 100g a day.

PS. throwout the halloween candy
 
Source said:
Contrary to a lot of internet opinion, you can lose weight but you can't just target the fat around your belly. Fat reduction will happen where your body wants it to happen.

Regarding diet, many books on this subject. Definitely put your regular soda drinking days behind you. Put your fruit juice drinking days behind you too (one apple is good, apple juice is like eating 20 condensed apples and that's not good). At the very least, drink only small juice portions if you have to. Use sugar substitutes and non-fat milks for your coffee. Sugar free jellies and jello and puddings with fat free Cool Whip taste as good as any desserts out there. Do flavored water instead or just drink water.

Eat small portions at regular intervals about 4-5 hours apart even if you're not hungry at the time. Hunger cravings should disappear during the course of a day. Try to cut out white flour products (like white breads) and switch to whole grain breads which react differently in your body but still taste good. Try to cut down or cut out white starches like potatos (or switch to sweet potatos or yams). Eat as many vegetables as you want whether by themselves or on sandwiches. Watch out for salad dressings. Try to use alternatives like fat reduced or fat free. Eat fruit but only a piece or two.

Exercising is good. If you can do it some time after having lunch or dinner that will help. You can jog but brisk walking is about as good. It's more about doing a physical activity that keeps the heart rate up for more than a half hour (one hour is better) so a good paced walk will do the job as much as the running, or other, exercises out there. Losing 1-2 pounds per week is considered a healthy reduction rate. More tends not to be.

Otherwise, there's very little material ever written about dieting and exercise. Good luck finding it. (snark, chortle and snort inserted here).
Click to expand...
There was a study out recently that brisk walking is actually better for keeping weight off than some other forms of exercise. Not sure how true that is but at the very least it's better than nothing.

http://www.dailymail.co.uk/health/a...sk-walks-BETTER-keeping-weight-going-gym.html
 
90% diet, 10% exercise.

That's a lot of weight to put on as an adult. I would forget the Friday splurge. It's sounds like a critical time where you can't afford that. Good luck.
 
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Eat and drink less and work out more ..walk, run, dance..whatever. It's not rocket science. Americans are too inactive and eat way too much. I went on a cruise this past summer, I could not believe how incredibly obese a large percentage of those on the boat were.
 
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make sure you use a diet that you can use for decades. Not something you use for a couple of months and discard. So learn to COOK healthy stuff that you like to eat.

Use myfitnesspal and ballpark your calorie intake around 2000. With exercise, the lbs should come off. Also MAKE SURE you SLEEP 7-8hrs. Sleep is key for healthy weight lose. Keep a strict sleep schedule. Lack of sleep actually makes you feel hungrier, increases stress hormone levels and causes you to retain fat. Will power/self-discipline is KEY.
 
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Listen to "Cut the fat" podcast. They are old podcasts, but just listening to them on the commute let me start each day with the right mindset.

Basically advocates slow changes with low hanging fruit (drink more water, cut out soda, start walking) then slowly ramp your efforts.

If you try to do too much too fast, you're likely to relapse.

Also, would download the MyFitnessPal app like I previously suggested. If you've never counted calories, you're going to be surprised how many calories are in that pumpkin caramel apple latte...

Lost about 20 pounds in a year this way (put 7-8 back on, but I'm much more comfortable where I am now).
 
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miketd1 said:
Definitely trying this...
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It is very high calorie, but has a lot of health benefits. If it is too bitter, put a few drops of Sweet Leaf pure Stevia Extract in it.

http://www.amazon.com/SweetLeaf-SteviaClear-Liquid-4-Ounce-Bottles/dp/B001E5E3JY

I cut about 2-3 ounces of pure cranberry juice into a liter of club soda. It is low in calories but pretty high in carbs.

I can't drink diet soda or regular soda any more, it tastes very strange/repulsive since I gave it up.
 
Cardio and Diet... is all that matters. The more cardio you do, and the better diet you have, that will reduce the belly fat. You can not target belly fat. But you can target fat.

Someone mentioned the HIIT training above, that is what I suggest for non-runners. In fact, I do that when me legs and ankles are giving me problems.

I've never been big on counting calories and stuff like, however I do know which foods are good vs. which foods are bad.

On the note of good foods, you still have to watch the amount you take in.
 
njcanesfan said:
Cardio and Diet... is all that matters. The more cardio you do, and the better diet you have, that will reduce the belly fat. You can not target belly fat. But you can target fat.

Someone mentioned the HIIT training above, that is what I suggest for non-runners. In fact, I do that when me legs and ankles are giving me problems.

I've never been big on counting calories and stuff like, however I do know which foods are good vs. which foods are bad.

On the note of good foods, you still have to watch the amount you take in.
Click to expand...

I gave up slow-plodding, running. I tried doing HIIT on hills near my house, and that is easier on the joints because running up a steep hill is brutal and you are not pounding your knees and ankles when on flat surface. But the Schwinn Airdyne is an awesome machine. Some trainers call it a torture machine. When I am done after a 20 minute HIIT workout, I am drained, soaking wet, and my legs are fried.
 
Knight Shift said:
I gave up slow-plodding, running. I tried doing HIIT on hills near my house, and that is easier on the joints because running up a steep hill is brutal and you are not pounding your knees and ankles when on flat surface. But the Schwinn Airdyne is an awesome machine. Some trainers call it a torture machine. When I am done after a 20 minute HIIT workout, I am drained, soaking wet, and my legs are fried.
Click to expand...

I would just use an eliptical. Easy on the joints.
 
Semi-daily gym visits, as well as a diet that includes breakfast, smaller but more frequent portions, homecooked meals, and some salads but limits dinner, are a good start. Getting a good night's sleep helps with digestion, but being younger this is where I usually falter.

Unless you work within mere blocks of the Port Authority/Penn Station, I'd also recommend walking or taking Citibike to the office/site instead of taking the subway. Except for mid-winter, it's more pleasant to be outside anyways. Living in the city, it's easy enough for me to walk a lot daily. But getting a Citibike membership was only recent, and the 50 blocks of biking every weekday helps with cardio a lot (not to mention having to deal with crowded, sometimes unreliable subways less).
 
Some ok advice above, but no one has told you the real secret yet. You MUST get into a strict routing which dictates what you put in your mouth. For example, there should be zero thought as to what you will be eating for breakfast, ZERO. Start with 3-6 egg whites with a little franks hot sauce maybe, no salt, no cheese. I would not even recommend onions and pepper for you yet, because you'll find it to be too time consuming and you will not stick to it. Have an apple mid morning and a grill chicken over salad with just lemon, red vinegar and pepper only. Drink water only, no juice and nothing artificially sweetened. Cut all alcohol, all of it for one month. If you don't plan on working out regularly at least go for a brisk walk 20-30 minutes every day, rain or shine. If you have the discipline to do this for one month, then you will have the discipline to incorporate a healthy eating routine for the afternoon as well.

Don't overthink it, just start tomorrow.

Good luck.
 
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Eat less. Move more. And what you do eat, well, stick to: fish, chicken, lean meats, eggs, cheese, nuts, fresh fruits and veggies, tea/coffee/water. Avoid any and all processed foods and any white flour-based bread, and sugar. Even limit whole grains. Need sweet? Try honey. Vodka and wine for beverage treats (not mixed, though).
 
Here is the simple truth. Lower your calorie intake and burn more calories by engaging in physical actives.

There are a lot of ways to do this, but it doesn't matter which way you choose, as long as you lower your calorie intake and burn more calories by engaging in physical actives, you will lose weight and be healthier overall.

Get slim quick schemes, any diet that has a name, any gimmick diet at all do not work long term. Avoid them like the plague.

You will lose a lot of weight over time when you do this.
 
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rutgersal said:
I work in Midtown, and great eats like Carmines, Tonys, and Shake Shack have proven to be too tempting. add in juniors cheescake, rootbeer floats and a daily mexican coke and other sodas, and I've added 60 lbs in the past three years. I don't think I look fat overall, but i do have a disproportionately fat belly, if that makes any sense.

I'm trying to lose weight and part of my strategy has been to eat CHOPT salad most days, rather than the aforementioned, while splurging on Fridays. I'm also trying to drink water more than soda, which is a continuing battle. I have also joined the YMCA, and now swim a mile and run a mile every weekday.

are there additional strategies I can use to cut Belly Fat?
Click to expand...

If you are swimming, mix in some weight training. While i've found that Swimming is the best workout for me for flexibility and an overall good feeling, I've found that swimming alone has actually made me weaker. Do weight training (2-3 times per week) on the biggest muscles in your body to raise your metabolism. (legs, glutes, chest, back). Eliminate foods with high glycemic index from your diet.

Lastly, wrestle SEC fans to the ground that laugh at Rutgers National Championship aspirations.
 
rutgersal said:
I work in Midtown, and great eats like Carmines, Tonys, and Shake Shack have proven to be too tempting. add in juniors cheescake, rootbeer floats and a daily mexican coke and other sodas, and I've added 60 lbs in the past three years. I don't think I look fat overall, but i do have a disproportionately fat belly, if that makes any sense.

I'm trying to lose weight and part of my strategy has been to eat CHOPT salad most days, rather than the aforementioned, while splurging on Fridays. I'm also trying to drink water more than soda, which is a continuing battle. I have also joined the YMCA, and now swim a mile and run a mile every weekday.

are there additional strategies I can use to cut Belly Fat?
Click to expand...

Go on a low fat, low sodium, no Alcohol, no caffeine diet and work our for an hour a day of cardio. No vacation or holiday from diet. Look at labels and don't buy anything above 5% fat or 5% sodium. That will get you in the right isles for shopping and cooking. Be religious about it. I lost 50 lbs that way, but learned the hard way. I was like you who put the 50 lbs on over the years but I never took it off, until I had a massive heart attack 2 years ago. 100% blockage on widow maker artery. I had to be airlifted to hospital and have stint put in. Now I dropped the 50 lbs and feel really good even did two triathlons this summer. I would start immediately, 60lb weight gain is no good.
 
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Scarlet_Scourge said:
Here is the simple truth. Lower your calorie intake and burn more calories by engaging in physical actives.

There are a lot of ways to do this, but it doesn't matter which way you choose, as long as you lower your calorie intake and burn more calories by engaging in physical actives, you will lose weight and be healthier overall.

Get slim quick schemes, any diet that has a name, any gimmick diet at all do not work long term. Avoid them like the plague.

You will lose a lot of weight over time when you do this.
Click to expand...

The important thing about exercise is to do something you LIKE to do. I found happiness in mountain biking. Have a great set of trails with lots of uphill in Hartshorne Woods close to my house. I really look forward to my weekend morning rides, especially with the forest changing colors and the occasional deer or fox encounter on the trails. It's nice to get away from everything and focus on 45-60 minutes of riding hard.
 
Watch the RU Football team on offense against PSU, OSU, and Wisconsin. If you still have an appetite after that, watch it again, if you still have an appetite after that, watch it again.... eventually you'll feel so sick that you won't have an appetite, and you'll see those pounds just melt away.
 
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Calories in minus calories out equals weight gain/loss. One pound is approximately 3,500 calories (yes new studies suggest this needs to be re-thought).

Now, understand that the very last thing your body will burn for energy is fat since it is relatively difficult to extract energy from fat in comparison to sugars. Carbohydrates become sugars shortly after you eat them so for this discussion carbs equals sugars. Dietary fiber is considered a carbohydrate but since it is not digestible it doesn't count. The packaging of a product will tell you how many carbs are in each serving and how many of those carbs are dietary fiber.

Greatly limit carbs in your diet and add some exercise and you will loose weight. It is difficult to limit carbs if you don't know what's in the food you're eating so you'll have to prepare most meals yourself.

The first three days of limiting carbs are hell. You'll become very mean so start on a Thursday night and take it through a weekend to avoid confrontations at work. By Monday you'll be fine. By Wednesday or Thursday of the following week you'll have to remind yourself to eat as you just won't be hungry.

Once you achieve your target weight you be able to reintroduce carbs into your diet until you find a good balance.

Good luck.
 
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The vast majority of dieters don't maintain their weight loss. So, I recommend not trying, as trying is the first step towards failure. Eat well and embrace your belly.
 
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