Tackling Belly Fat

ascend

Hi guys,

I'm a 25 y/o, 6ft male who weighs about 77kg. I have a bit of residual fat around my stomach and belly that i'd like to get rid of.

I'm a keen cyclist, and while this has kept me reasonably cardio fit and my weight down, I don't seem to burn much fat from my belly. i know the first thing is to probably start with sit-ups, but is this bad practice to turn the fat directly to muscle, instead of reducing the fat in my stomach first?

Can some of you give me some advice on exercises / sports that are particularly good at reducing the amount of fat from my belly? I'm not exactly looking for a complete 6 pack- just an effective way to tone up there and look a bit leaner!

Thanks.

Dovers

Ok a few things. Firstly fat cannot be turned into muscle, both are two entirely seperate entities, fat is fat, muscle is muscle. Sit ups will strengthen your abs yes but they will do nothing to reduce the layer of fat covering them. You can focus on reducing overall fat on your body and it will come off all over (hopefully on your belly also). This can only be achieved through a calorie controlled diet, eating the right foods in the right amounts (see stickies), and a regular consistant training programme that combines intense aerobic (running/cycling etc) and anaerobic (weight training) exercise

Theresalwaysone

Given that you are reasonably active already Id imagine the best way to get rid of the fat is to change your diet.

Less Carbs, more protein. No crappy sugary snacks.

ascend

Thanks for the advice guys.

I am less active than i have been previously due to long working hours, but I reckon controlling my diet a bit more might be a good starting point. Sitting in an office all day is not good at all!

pikachucheeks

Thanks for posting that, OP.

This is my first post in Fitness. My tummy's my problem area too. Relatively happy with the rest of my body, but my tummy could do with being a bit flatter and firmer.

Taking up kick-boxing and going back to yoga next week, as well as trying to reduce my white carb intake, so I'm hoping it'll be looking better in a few weeks/months.

Look forward to reading any other advice people have on this

Kev.

Exactly what the other posters are saying

Good diet,good cardio and a weight lifting session 2-3 times a week should do it

Dovers

I cannot emphasise the importance of diet here when it comes to achieving a flat stomach. People often mistakenly think that there are some magic exercises and thats all they need to be doing but getting your diet spot on really is the starting point. If you want a proper diet critique post up your typical daily diet. It's usually pretty easy to see whats holding people back from achieving their goal.

ascend

Any particular weight lifting exercises I should be doing?


As for my diet, here would be a typical working day:


Breakfast 9am: Cereal Breakfast with Full Fat Milk (Corn Flakes / Coco-Pops / Crunchy Nut.

Midmorning: Banana Apple, Cup of Coffee Tea: 1 - 1.5 tea spoons of Sugar.

Lunchtime: Typically white bread sandwich/roll with chips, one meat filling, with mosty cheese, or lettuce, butter.

Late Afternoon: Another cup of coffee or tea, with same sugar (1 - 1.5 teaspoons sugar)

Dinner: After 6/7pm (this can vary). I most don't eat a small dinner during working days: but some dinners may include pasta dishes, small pizza, sometimes even fruit salads.

Snacks: Can of Coke / 7up sometimes, although a bit too much id say, 80% of the time regular fizzy soft drinks, 20% diet. I might also eat for example twix bar, especially after ive done a stent of exercise that evening. Crisps every now and then.


I guess it's important to say that I don't feel i'm getting my full amount of exercise per day, somedays I won't get any exercise at all due to long working hours- only from walking to work which 3 - 3.5miles (35-40min walk). Also, when I do end up getting a full evening of exercise this is usually for about 1.5hr to 2hours whether it would be cycling or running/walking.

Noffles

Gonna follow this one too, I've a problem belly and would like to tone it down... I train weights (not messing about either, proper heavy duty sets for all body parts) and run 3 miles about 4 times a week... yet still I don't lose the gut.

I've stopped drinking stupid amounts of pints on the weekend and drink mainly vodka or wine... not perfect but I like to relax with alcohol.

What does go against me is my age and diet, I'm 40 in 3 weeks and have realised even with all my efforts it's more down to diet at my age rather than harder work.... soooo, I'm going to watch this and see what kind of things people are eating and recommending to get some ideas.

cmyk

Your diet is terrible, you have sugar (or at least some form of it) in every meal, huge amounts of carbs and very very little protein. If you genuinely think that you are eating well you should have a good read of the stickies and come back with any other specific questions.

corkcomp

ascend wrote: »

Any particular weight lifting exercises I should be doing?


As for my diet, here would be a typical working day:


Breakfast 9am: Cereal Breakfast with Full Fat Milk (Corn Flakes / Coco-Pops / Crunchy Nut.

Midmorning: Banana Apple, Cup of Coffee Tea: 1 - 1.5 tea spoons of Sugar.

Lunchtime: Typically white bread sandwich/roll with chips, one meat filling, with mosty cheese, or lettuce, butter.

Late Afternoon: Another cup of coffee or tea, with same sugar (1 - 1.5 teaspoons sugar)

Dinner: After 6/7pm (this can vary). I most don't eat a small dinner during working days: but some dinners may include pasta dishes, small pizza, sometimes even fruit salads.

Snacks: Can of Coke / 7up sometimes, although a bit too much id say, 80% of the time regular fizzy soft drinks, 20% diet. I might also eat for example twix bar, especially after ive done a stent of exercise that evening. Crisps every now and then.


I guess it's important to say that I don't feel i'm getting my full amount of exercise per day, somedays I won't get any exercise at all due to long working hours- only from walking to work which 3 - 3.5miles (35-40min walk). Also, when I do end up getting a full evening of exercise this is usually for about 1.5hr to 2hours whether it would be cycling or running/walking.

hi op, Dont want to be harsh here but rather then list what is bad about your diet, it is quicker to list the good bits and the rest is bad (if you are trying to drop fat) the only good foods I can see in there are lettuce and fruit .. everything else is an example of what to eat if you WANT TO gain belly fat ...

ascend

No problem with you being harsh Corkcomp.

I'm sick of my poor diet and need a kick up the behind. Any other input welcomed.

I even forgot to mention having a few pints at the weekend, but not by any means a serious binge drinker. But drinking is something i'd like to cut out and just have a small drink / glass of wine with the gf at the weekends.

ragg

Dude, your diet is horrific!!

Morning - Scrambled eggs
Mid morning - raw nuts
Lunch - lean meat salad
Mid afternoon - same as above
Dinner - Lean meat, veg, good fats & a small portion of carbs.

On gym days and a bit extra carbs.

metamorphosis

ascend wrote: »

Any particular weight lifting exercises I should be doing?


As for my diet, here would be a typical working day:


Breakfast 9am: Cereal Breakfast with Full Fat Milk (Corn Flakes / Coco-Pops / Crunchy Nut. Full of salt and suger. Terrible stuff. Porridge or eggs would be much better for you. If you must have cereal, weetabix and shredded wheat are grand. All kellogs cereal are crap tbh even special k and cornflakes

Midmorning: Banana Apple, Cup of Coffee Tea: 1 - 1.5 tea spoons of Sugar.Switch it up. any berried fruit is an excellent choice. Natural tugrt, cottage cheese, dried fruit, nuts/seeds etc.

Lunchtime: Typically white bread sandwich/roll with chips, one meat filling, with mosty cheese, or lettuce, butter.Again white bread is a bad choice.Devoid of nutrients. Change to wholemeal but check the ingredients. Most brown bread is not brown as one of the 1st ingredients is 'wheat flour'. That is white flour which is basically white bread. Again you already know chips are bad! Go for lean cuts of meat and fish. Plenty of greens too.

Late Afternoon: Another cup of coffee or tea, with same sugar (1 - 1.5 teaspoons sugar)

Dinner: After 6/7pm (this can vary). I most don't eat a small dinner during working days: but some dinners may include pasta dishes, small pizza, sometimes even fruit salads. I gather you know what's wrong here! Go for wholegrain rice/pasta. Try to stay away from creamy processed sauces.

Snacks: Can of Coke / 7up sometimes, although a bit too much id say, 80% of the time regular fizzy soft drinks, 20% diet. I might also eat for example twix bar, especially after ive done a stent of exercise that evening. Crisps every now and then.


I guess it's important to say that I don't feel i'm getting my full amount of exercise per day, somedays I won't get any exercise at all due to long working hours- only from walking to work which 3 - 3.5miles (35-40min walk). Also, when I do end up getting a full evening of exercise this is usually for about 1.5hr to 2hours whether it would be cycling or running/walking.

Your diet is pretty bad tbh. Whoe foods are great choices too. Diet alone is such a hugh factor with the belly. Make your changes in the kitchen and then get your exercise in.

celestial

ascend wrote: »

Any particular weight lifting exercises I should be doing?


As for my diet, here would be a typical working day:


Breakfast 9am: Cereal Breakfast with Full Fat Milk (Corn Flakes / Coco-Pops / Crunchy Nut.

Midmorning: Banana Apple, Cup of Coffee Tea: 1 - 1.5 tea spoons of Sugar.

Lunchtime: Typically white bread sandwich/roll with chips, one meat filling, with mosty cheese, or lettuce, butter.

Late Afternoon: Another cup of coffee or tea, with same sugar (1 - 1.5 teaspoons sugar)

Dinner: After 6/7pm (this can vary). I most don't eat a small dinner during working days: but some dinners may include pasta dishes, small pizza, sometimes even fruit salads.

Snacks: Can of Coke / 7up sometimes, although a bit too much id say, 80% of the time regular fizzy soft drinks, 20% diet. I might also eat for example twix bar, especially after ive done a stent of exercise that evening. Crisps every now and then.


I guess it's important to say that I don't feel i'm getting my full amount of exercise per day, somedays I won't get any exercise at all due to long working hours- only from walking to work which 3 - 3.5miles (35-40min walk). Also, when I do end up getting a full evening of exercise this is usually for about 1.5hr to 2hours whether it would be cycling or running/walking.

Hey OP,

That diet is an Irish diet - one that is leaving people with flabby guts all across the land!

Try this to start you off:

Breakfast: Porridge (add honey if needed), with flax seed and/or goji berries (optional)

Snack: Apple

Lunch: Small amount of wholegrain bread with plenty of meat and veg

Snack: Fruit, nuts, cheese

Dinner: Meat with veg, small amount of potatoes/pasta etc

Lots of water

Combine this with your ongoing exercise and watch the lbs start to fall off.

Transform

your previous diet is exactly why in a years time no matter how much exercise you take you would most likely be fatter and become less fit.

lots to change my friend

ascend

Thanks Celestial and Ragg for your example of daily diets, and everybody else.

I am going to change my diet. No joke. I never thought I would post up my own diet but it's good to see such a negative reaction and that I am making a big mistake with my current lifestyle.

I hope this diet works alongside with my cycling and other exercises. I was weighing in at 77kg on sunday morning, im natually slightly bigger built, (shoulders / chest), I'm aiming to get this down a good few kilos, although i don't have a specific target. Can anyone help me in determining what weight i should be? Ive looked at BMI but i don't think it takes into account muscular density?

Providing I follow this diet and start increasing my exercise regime, when can i start to see an improvement? Given my current, (now previous) intake of food.

ragg

Provided you run off a calorie deficit of a few hundred a day, you will lose weight.
However, by taking in larger quantities of protein, it will less likely be muscle that you lose.

Weight training would be a very good addition to anyone trying to lose some fat

Fizman

Hi OP......I'm going to echo everyone else's sentiments and state that you're diet is the first thing holding you back.

About 5 - 6 months ago I seriously upped my training. By June however, I wasn't noticing a significant change in my physique regarding muscle tone. So I decided to hit my diet as best I could. The difference in the last two months have been huge. This is what my typical day would consist of:

9am: Porridge with honey & skimmed milk /or/ Bran flakes with skimmed milk /or/ 3 weetabix with skimmed milk

11am: Banana, Apple

1pm: 3-4 Dark Rye Ryvitas with light cottage cheese /or/ 3-4 Wholegrain Rice Cakes with organic nutty peanut butter /or/ Wholegrain Pittabread with chicken (maybe with a small dollup of brown sauce)

2pm: Apple

4pm: Handful of Almonds

6.30pm: Usually have a full dinner here - too many variations to go through right now

9pm: Low fat yoghurt


On workout days, I'd normally have a pre and post workout shake, usually whey protein.

Drink 2-3 litres of water too. Now if only I could cut out my weekend beers, I'd have a 6 pack to be proud of! Seriously though, if you can get you're diet corrected somewhat close to what I have, you'll see big results.

Oh and trust me when I say that I don't completely starve myself of treats. Far from it. Ice cream is my one poison that i'll allow myself, usually 2 - 3 evenings throughout the week.

celestial

ragg wrote: »

Provided you run off a calorie deficit of a few hundred a day, you will lose weight.
However, by taking in larger quantities of protein, it will less likely be muscle that you lose.

Weight training would be a very good addition to anyone trying to lose some fat

No need to worry about losing muscle unless you are going to start running marathons or something. Just train hard and eat clean - simple as.

DM-BM

celestial wrote: »

No need to worry about losing muscle unless you are going to start running marathons or something.

Got any proof of that?

celestial wrote: »

just train hard and eat clean - simple as.

So as long as it's clean he will lose weight, doesn't how many calories he is eating?

corkcomp

DM-BM wrote: »

Got any proof of that?




So as long as it's clean he will lose weight, doesn't how many calories he is eating?

personally I wouldnt worry about muscle loss .. in fact anybody Ive ever met in person who was worried about losing muscle during cardio or by working out in the morning before breakfast, was fat! fear of losing muscle is an excuse often used by people who dont want to exert themselves for whatever reason ... anyway back O.T. its sound advice, work hard eat clean and dont go hungry .. dont worry about calorie counting for now

DM-BM

it's not good advice, it's overly simplistic advice, he won't lose weight if he isn't eating below his maintenance calories. Clean or not you won't lose weight if calories are too high.

bladespin

DM-BM wrote: »

it's not good advice, it's overly simplistic advice, he won't lose weight if he isn't eating below his maintenance calories. Clean or not you won't lose weight if calories are too high.

Absolutely but there is quite a big difference between loosing weight and loosing FAT, running on a big calorie deficit will only have short term effects before causing more problems, eating clean allows you much getater control over your body, be that increasing lean mass or reducing overall mass, you'll find it much easier to do.
Also it's good schooling in dietry needs (a lot of us find it a bit off putting).

Big Ears

OP I think it's obvious by now and everyone's reaction that your diet is clearly the problem.

Too much carbs and not enough protein are the basic things.
Anyway there are small changes you can make to your diet that will make a difference before you even go into the more radical ones. Like using wholemeal bread instead of white, and using semi-skimmed(low fat) milk instead of full.
I know that's quite obvious but over time, those are things that will help make a difference.

You'd be better served by having porridge or wheatabix for breakfast, what you're currently having(coco pops, crunchy nut) is full of sugar and won't fill you up for long. Also another small thing would be to try and cut down on the amount of sugar you add to stuff.
Like when you do have a cup of tea try and cut it down to a half or 3/4 spoon of sugar and if you do put sugar on your cereal(and it's obviously better not to) then restricting it to the same would be advised.

You need to seriously up your protein(of which you appear to be getting very little of), ideally at least half your dinner will consist of the meat portion,
the vegetables rest and carbs.


I would agree with others that see weight training as beneficial aswell.

As far as when you'll start to see improvement, I'd stick to the routine and ignore looking for improvement for the first few weeks at least. You'll notice improvement naturally, whether you've more energy, feel quicker/stronger while exercising, or possibly even mental changes like being in a better mode more often.

Depending on how much weights you are doing and how much protein you are consuming you may be putting on muscle aswell, so if you are doing quite a bit that way and get on a scale and you haven't lost as much weight as you hoped don't be disheartened. Just know that once you stick to a good program that the results will come even if their not immediate.

Reducing alcohol intake would be a major positive aswell, you would be shocked if you checked how many calories you intake even from a few pints at the weekend.

corkcomp

DM-BM wrote: »

it's not good advice, it's overly simplistic advice, he won't lose weight if he isn't eating below his maintenance calories. Clean or not you won't lose weight if calories are too high.

have you read the entire thread? Look, the bottom line is that the Op's diet is so bad at present that it couldnt possibly get much worse! so by eating clean he WILL lose fat (coming from a diet like the current one), keep in mind that if he managed to avoid becoming very overweight on a diet of crap he is unlikely to end up over weight (or fail to lose some) on a clean diet! your body also adjusts metabolism according to calorie intake and physical activity so people dont really need to overthink or overcalculate calorie intake, obviously its good to have a general idea but thats enough

chalad07

In terms of weights - are their any good introductory programs available online? I'm in a similar boat to the OP. Diet is the big thing that needs to be changed, but a decent weights program would also help.

celestial

DM-BM wrote: »

it's not good advice, it's overly simplistic advice, he won't lose weight if he isn't eating below his maintenance calories. Clean or not you won't lose weight if calories are too high.

Not good advice? Interesting. You're obviously missing the point. It isn't overly simplistic - it's just simple. Eating clean automatically means consuming fewer calories than the eating rubbish through the day. Result - fewer calories and weight/fat loss.

Mellor

DM-BM wrote: »

So as long as it's clean he will lose weight, doesn't how many calories he is eating?

DM-BM wrote: »

it's not good advice, it's overly simplistic advice, he won't lose weight if he isn't eating below his maintenance calories. Clean or not you won't lose weight if calories are too high.

Nobody suggested that eating clean means total calories don't matter.
It would be impossible to eat clean and have calories too high?
Most people, with even the smallest common sense, would see that obviously eating clean means eating the right amount of calories, from the right sources, in the right proportion (fat/carb/protein).
The right amount of cals obviously changes depending if you are trying to lose/maintain/increase. In case its not obvious for you, that would be deficit/maintenance/surplus calories

DM-BM

Mellor wrote: »

Nobody suggested that eating clean means total calories don't matter.

Why did it take 18 posts before anyone mention a deficit.

Mellor wrote: »

It would be impossible to eat clean and have calories too high?

No it's not impossible.

Mellor wrote: »

Most people, with even the smallest common sense, would see that obviously eating clean means eating the right amount of calories, from the right sources, in the right proportion (fat/carb/protein).

If it's that obvious, why does this thread and the constant flow of them exist? It isn't obvious to the OP or he wouldn't be posting here.

Mellor wrote: »

The right amount of cals obviously changes depending if you are trying to lose/maintain/increase. In case its not obvious for you, that would be deficit/maintenance/surplus calories

Yes, I know, that is the whole point, this is what the OP needs to know, but so far he has been told eat clean and everything will be fine. All i'm saying is if calories are too high i.e. the same level as they are at now the fat won't come off, and if you think that by eating clean he will automatically take in less calories i think you are assuming too much.

dearg lady

Interesting thread,if I get the nerve I might start my own thread with my diet for opinions I exercise pretty regularly but know my diet could improve, and would love to lose the belly too.

My knowledge of nutrition is pretty limited but I was surprised to see the advice increasing meat intake, my instinct for my diet is that I'm consuming too much meat(similar amount to OP I think) and too much carbs, and should up the veggie intake. I'm just wondering what the thinking behind increasing meat intake is? I know myself some meats are better than others but have bold days too

ascend

Hi Folks,

Thanks again for the advice. This thread is a real wakeup call for me. Since yesterday morning I have seriously adjusted my diet:

Yesterday:
Breakfast 10:30am : Wheatabix with Low Fat Milk. (didn’t have slimline milk at work)

Mid Morning: Banana and Apple

Lunch: Kiwi, half an orange, Innocent smoothie (small bottle), handful of raw nuts (monkey nuts, non salted).

Afternoon: 2 handful of nuts, 2-3 glasses of water.

Dinner: Lean meat- (chicken breast), 4 slices of light cheese, 2 slices wholemeal bread with Bencol butter.

After snack: Tesco Low Fat Yogurt.

I also drank a 330ml can of Coke Zero, probably not a good idea.

Additional Information: No major exercise yesterday other than walk in out of work, total of about 6-7 miles, or 70-75 mins brisk walk, 20 ab crunches at home.



This morning so far:

Wheatabix with low fat milk
Cup of tea, low fat milk, no sugar.
Apple.


I know it’s probably not the best yet, but it will take me time to adjust. I hope it’s a step in the right direction.

3qsmavrod5twfe

Don't overdo the nuts. Mostly contain high concentrations of oil which in turn lead them to be very high in calories.

Fizman

ascend wrote: »

I know it’s probably not the best yet, but it will take me time to adjust. I hope it’s a step in the right direction.

BIG step in the right direction.....the hardest part is sticking to it after the first week or two.

I'd echo the above statement and be careful with the amount of nuts you have. I have a handful of almonds 4-5 days a week, but too much more than that is probably excessive. It is you're first day though!

I'd recommend keeping a daily log or what you eat.......I did this a few years back when I first started tackling my diet and found it to be a huge motivator.

Keep a diet similar to that up and you'll notice some nice changes after several weeks.

ragg

ascend - you need to get some more protein in there. Try and make a chicken salad at home and have it for Lunch and afternoon snack

ascend

Thanks guys- i badly needed this advice and criticism. I'm going to have some chicken salad this evening for dinner, and try eat as more protein. And of course i'll also cut down on the nuts.

I have to say it's so different from my sugar-filled diet. But I'm determined to keep this up. If I can get over the next week or two, i hope it gets easier.

ragg

You are right to want to get this right once and for all.

Try and have some protein with each meal! Ideally you will workout your daily protien allowance, 1 gram per lb of lean body weight and try and add it to at least 5 of your meals.

personally i would have protein, good fats and veg, in place of both of the fruit based meals...

ragg

Also, ditch the smoothie & bananas aren't great for weightloss

Mellor

DM-BM wrote: »

Why did it take 18 posts before anyone mention a deficit.

Read the first reply

If it's that obvious, why does this thread and the constant flow of them exist? It isn't obvious to the OP or he wouldn't be posting here.

I said it was obvious what eating clean means, most people are aware how to eat clean, or even that they should. hence the threads

Yes, I know, that is the whole point, this is what the OP needs to know, but so far he has been told eat clean and everything will be fine. All i'm saying is if calories are too high i.e. the same level as they are at now the fat won't come off, and if you think that by eating clean he will automatically take in less calories i think you are assuming too much.

Are you takign the piss or are you just not reading the replys?
It has been stated that by eating clean, you are also expected to eat the correct amount, this is a fundamental part of eating clean.

You obviously have some idiotic view of what eating clean means