How to burn belly fat

Monikins

Want to get motivated on safe and secure methods to burn stubborn belly fat??? Keep the thread...

ongarite

Eat less food aka reduce your calorie intake.

km991148

You cant really target one area, just keep ensuring a calorie deficit.

Mix some general strength training to build other muscles as well as cardio to burn fat.

Eat more food with a low calorie density i.e. calories/gram.

In other words, a kg of broccoli has less calories than a kg of chocolate.

No surprises that more greens are good for losing weight.

FHFM50

In the same boat as yourself OP. I'm trying intermittent fasting (i.e. skipping breakfast, only eating lunch and dinner)

Lunch: Scrambled eggs with brown bread OR Muesli with banana
Dinner: Chicken breast, brown rice and broccoli. Greek yogurt for dessert.

3.5 months in, belly has not gone down much but there is some progress to say the least.

Dial Hard

You can't spot-reduce fat. There should be sticky on this at this stage.

km991148

Dial Hard wrote: »

You can't spot-reduce fat. There should be sticky on this at this stage.

Well not without surgery!

But I don't think that's what the op meant!

Cill94

Dial Hard wrote: »

You can't spot-reduce fat. There should be sticky on this at this stage.

Yes for the love of god

markmoto

Monikins wrote: »

Want to get motivated on safe and secure methods to burn stubborn belly fat??? Keep the thread...

Body naturally create layer of fat in abdominal to protect vital organs and immune system. Some scientist say that we have second brain in the gut in a form of microbiome.

If you are fit and follow healthy lifestyle perhaps that little fat wouldn't do any harm.

Tyrone212

HIIT high intensity interval training. Strength training. Adding vinegar to meals.

Cake Man

Tyrone212 wrote: »

Adding vinegar to meals.

Curious to know what this is supposed to achieve?

km991148

Cake Man wrote: »

Curious to know what this is supposed to achieve?

Kills your stomach over time, makes it hard to eat as much?

But yeah - I'm wondering if there was a "serious" answer here?

Cill94

Cake Man wrote: »

Curious to know what this is supposed to achieve?

Simple - pour half the bottle over your food and you won’t want to eat it anymore. Fat loss made easy.

runawaybishop

Cill94 wrote: »

Simple - pour half the bottle over your food and you won’t want to eat it anymore. Fat loss made easy.

This is accurate. There is no scientific conclusive data, but many people reported nausea due to adding apple cider vinegar, so they just ate less.

Also the acid has, at least in mice, been loosely seen to affect fat binding. Nothing conclusive in people.

Mongfinder General

runawaybishop wrote: »

This is accurate. There is no scientific conclusive data, but many people reported nausea due to adding apple cider vinegar, so they just ate less.

Also the acid has, at least in mice, been loosely seen to affect fat binding. Nothing conclusive in people.

Jaysus.

Tyrone212

14 best ways to burn fat fast https://www.healthline.com/nutrition/best-ways-to-burn-fat

I read it last week, hence vinegar stood out for me as I never heard it before. However the jury seems to be out on this upon further research. Personally I wouldn't bother with it upon reading more on it but from the link above vinegar is 4th of the list

4. Add Vinegar to Your Diet
Vinegar is well known for its health-promoting properties.

In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help bump up fat burning, according to some research (13Trusted Source).

One study found that consuming 1–2 tablespoons (15–30 ml) of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period (14Trusted Source).

Consuming vinegar has also been shown to enhance feelings of fullness and reduce appetite (15Trusted Source).

Another small study of 11 people showed that adding vinegar to the diet reduced daily calorie intake by up to 275 calories (16Trusted Source).

It’s easy to incorporate vinegar into your diet. For example, many people dilute apple cider vinegar with water and drink it as a beverage a few times per day with meals.

However, if drinking vinegar straight doesn’t sound appealing, you can also use it to make dressings, sauces and marinades.

iguana

Cake Man wrote: »

Curious to know what this is supposed to achieve?

It's delicious on chips. With salt.:)

Dante

Eat less, exercise more.

begbysback

Cake Man wrote: »

Curious to know what this is supposed to achieve?

Smelly farts

markmoto

Tyrone212 wrote: »

14 best ways to burn fat fast https://www.healthline.com/nutrition/best-ways-to-burn-fat

If you feel lazy to do all that above.
Remove food high in Carbs including fructose from your diet. And in a matter of few months, you would have to buy jeans in the slimline section.

Fionn1952

As someone who (as of this morning) has just lost a stone.... I've gone with the highly mystical and esoteric, 'eating fewer calories' approach.

I haven't been particularly concerned about macros or anything that would make it seem like work, just basic calorie tracking. Substituting calorie dense foods in my day to day meals with other options. I've also been eating vegetarian three days a week (which has been quite a good opportunity to improve my veggie cooking), I've reduced alcohol intake (and substituted my usual stout for gin and slimline when I do take a drink) and made some changes to my portion sizes and ratios with my dinner.....ultimately everything just boils down to eating fewer calories one way or another, tracking them and keeping to a strict limit even on the days I eat something unhealthy.


Or maybe it's all just because I like balsamic vinegar...

omeara1113

Count calories since January I've lost 1 stone 6lb just counting calories Google will tell you how many calories are in things

markmoto

OmegaGene wrote: »

Removing food that’s high in carbs will do nothing if the person isn’t in a calorie deficit at the end of the day.

Yes and no... The carbs what messing up with the hormones and make us feel hungry every few hours. By replacing carbs with proper meals you would feel less hunger and run longer without food.

Sir Galahad

I’ve lost 14kg since 15/2/21.
No Booze
No Bread
No Biscuits
No Cake
No Fast Food.
And I walk an hour a day.
It’s really simple maths, Calories in (Less) than Calories burned.

turbot

Functional Full Body HIIT
Nutritional Keto (virtually no carbs is easier than low carbs)
Prepare meals in advance
Detox more
Sleep more

Consider a PT, using a Quest 2 (Supernatural) or BionicGym

newirishman

turbot wrote: »

Functional Full Body HIIT
Nutritional Keto (virtually no carbs is easier than low carbs)
Prepare meals in advance
Detox more
Sleep more

Consider a PT, using a Quest 2 (Supernatural) or BionicGym

You’d be surprised how little HIIT does for weight loss, or sport in general.
Detox? That’s what your liver and kidneys are good for.

The only thing in this list that makes any sense is the sleep. Try to get your 8 hours in.

Mundo7976

Calories deficit, in vs out, as others have said above. Also movement, vigorous movement that gets the flab giggling around the place, such as skipping, walking uphill, cycling, swimming, etc. Don't try to overdo it & set yourself achievable longer term goals. The fat didn't appear in a short time, its not going to disappear in a short time, there ain't no magic fixes!

Alf Veedersane

markmoto wrote: »

Yes and no... The carbs what messing up with the hormones and make us feel hungry every few hours. By replacing carbs with proper meals you would feel less hunger and run longer without food.

So...reduced carbs and reduced protein in our diets.

What is a 'proper meal' and how does it replace carbs?

The past few weeks I've been skipping lunch. So I wait and have my breakfast (something light) around noon and then don't eat again until 5. If I'm absolutely starving I'll have a piece of fruit to tide me over. You actually get used to it after a few days.

For dinner I just eat a regular dinner, meat, veg, potatoes. Something I enjoy. A yoghurt for dessert.

I come in around 1500 calories a day doing this and I've lost over 4kg so far.

It's easy to follow, which is what I like about it.

markmoto

Deleted User wrote: »

The past few weeks I've been skipping lunch. So I wait and have my breakfast (something light) around noon and then don't eat again until 5. If I'm absolutely starving I'll have a piece of fruit to tide me over. You actually get used to it after a few days.

For dinner I just eat a regular dinner, meat, veg, potatoes. Something I enjoy. A yoghurt for dessert.

I come in around 1500 calories a day doing this and I've lost over 4kg so far.

It's easy to follow, which is what I like about it.

Surely enough if you keep at 1500 calories eating small portions you would lose weight. Would you be able to maintain that lifestyle for years?

bladespin

turbot wrote: »

Functional Full Body HIIT
Nutritional Keto (virtually no carbs is easier than low carbs)
Prepare meals in advance
Detox more
Sleep more

Consider a PT, using a Quest 2 (Supernatural) or BionicGym

Why make it so difficult?

There's no need for keto, detox or HIIT if you want to loose fat:

Eat food that you like but track your calories (properly), if you want to go one better then track macros as well, this will boost your understanding of what different foods do for you, it's also a really good way to drop all the rubbish as it's like playing tetris with your food, you'll soon get rid of the rubbish that takes up space.

For exercise, get some, that's good, HIIT works but so does walking, jogging etc, if you really want visible results then do some weight training, as exercise alone it doesn't burn calories any better than many others but it has the added benefits of building a good physique and the added muscle will require nutrition so your calorie requirements will go up - ie you burn calories faster.

Pretty simple really, it's not rocket science but there are no shortcuts.

markmoto

markmoto wrote: »

Surely enough if you keep at 1500 calories eating small portions you would lose weight. Would you be able to maintain that lifestyle for years?

Will it take me years to lose about 10-15kg? No.

Even I had to, I already said in my post it takes a few days to get used to it. It doesn't bother me at all. I could keep it going if I wanted to. Read my post.

It's actually opened my eyes to the fact that you don't really need three substantial meals a day.

markmoto

Deleted User wrote: »

Will it take me years to lose about 10-15kg? No.

Once you lose weight would you go back to square one or try to maintain that weight target? And what makes you gain weight in the first place?
How many cycles have you done so far?

I am not against that approach just out of curiosity seems not for everyone, involves lots of willpower.

bladespin

markmoto wrote: »

Once you lose weight would you go back to square one or try to maintain that weight target? And what makes you gain weight in the first place?
How many cycles have you done so far?

I am not against that approach just out of curiosity seems not for everyone, involves lots of willpower.

Very simple really, you just reverse diet - going up in steps to find the equilibrium point, it's very enjoyable after a long cut.

markmoto

turbot wrote: »

Functional Full Body HIIT
Nutritional Keto (virtually no carbs is easier than low carbs)
Prepare meals in advance
Detox more
Sleep more

Consider a PT, using a Quest 2 (Supernatural) or BionicGym

Excellent plan. I notice far better performance feels more power lifting weight while taking carbs off the diet. Never tried VR yet sounds like good fun.
How long would you run between meals?

markmoto

markmoto wrote: »

Once you lose weight would you go back to square one or try to maintain that weight target? And what makes you gain weight in the first place?
How many cycles have you done so far?

I am not against that approach just out of curiosity seems not for everyone, involves lots of willpower.

I think I'd go back to the Guinness and Pringles diet, because I'm so obviously clueless.

OmegaGene

OmegaGene wrote: »

even a guard wouldnt ask those kinds of questions lol

Unreal.

iguana

markmoto wrote: »

Surely enough if you keep at 1500 calories eating small portions you would lose weight. Would you be able to maintain that lifestyle for years?

If I was sedentary I’d gain weight eating that much.

iguana

iguana wrote: »

If I was sedentary I’d gain weight eating that much.

Are you a woman... or a hummingbird?

iguana

[Deleted User] wrote: »

Are you a woman... or a hummingbird?

I unfortunately can’t fly so not a hummingbird.

I’m a 50kg-155cm woman. Thankfully I’m normally very, very active so can eat more than that.

Mars Bar

iguana wrote: »

If I was sedentary I’d gain weight eating that much.

Ditto

45kg 147cm female

I'd have to be buzzing round like the aforementioned hummingbird to lose weight on 1500 cals

*small violin plays*

iguana

Mars Bar wrote: »

Ditto

45kg 147cm female

I'd have to be buzzing round like the aforementioned hummingbird to lose weight on 1500 cals

*small violin plays*

I like to think that we're just more economical!

iguana

iguana wrote: »

I like to think that we're just more economical!

It's the reason why an all female mission to Mars makes sense!

iguana

Deleted User wrote: »

It's the reason why an all female mission to Mars makes sense!

Great point! Someone needs to tell Elon to start recruiting tiny women!:cool:

Session2019!

Lost 37kg in about 6-7 month period, was as simple as calories in vs calories out for me diet wise along with my exercise routine. Did not over complacate things with intermittent fasting, keto or any other of those what I think are fad diets(my opinion only, not wanting an argument here). Made sure I was in a calorie deficit, now maintaining at 75kgs since the gyms closed last year.

markmoto

Session2019! wrote: »

Lost 37kg in about 6-7 month period, was as simple as calories in vs calories out for me diet wise along with my exercise routine. Did not over complacate things with intermittent fasting, keto or any other of those what I think are fad diets(my opinion only, not wanting an argument here). Made sure I was in a calorie deficit, now maintaining at 75kgs since the gyms closed last year.

The human body evolves for a period of million years with intermittent fasting as a daily routine.
And if we roll back 150 years no one heard of fad illnesses such as diabetes or angina. That was the privilege of rich people.

Sure if you are on a healthy diet and counting calories in and out you will lose weight.

But the question rather can you transform that into a permanent lifestyle or why someone becomes overweight in the first place?

bladespin

markmoto wrote: »

The human body evolves for a period of million years with intermittent fasting as a daily routine.
And if we roll back 150 years no one heard of fad illnesses such as diabetes or angina. That was the privilege of rich people.

Sure if you are on a healthy diet and counting calories in and out you will lose weight.

But the question rather can you transform that into a permanent lifestyle or why someone becomes overweight in the first place?

Well, tracking a healthy diet is certainly more sustainable than IF, at least as it’s packaged these days (quite different to how things were millions of years ago), it works fine but it’s no better than any other form of calorie reduction, still faddy but mainly down to its followers (like Keto etc).

Btw, 150 years ago no one heard of angina or diabetes because you probably died from them, not because they didn’t exist lol.

markmoto

bladespin wrote: »

Well, tracking a healthy diet is certainly more sustainable than IF, at least as it’s packaged these days (quite different to how things were millions of years ago), it works fine but it’s no better than any other form of calorie reduction, still faddy but mainly down to its followers (like Keto etc).

I like a healthy diet myself.
But a couple of points to mention; The human body evolved on intermittent fasting and encodes into a survival mechanism, what now called autophagy nothing new about "IF" was a normal part of the lifestyle.
And if you look at the religious books, one way or another encourage humans to fast for a prolonged period.

Coincident or I just made this up?

bladespin wrote: »

Btw, 150 years ago no one heard of angina or diabetes because you probably died from them, not because they didn’t exist lol.

Actually, we have a very well-documented history and analysis of what people died from all in the public domain googled.

markmoto

markmoto wrote: »

.
And if we roll back 150 years no one heard of fad illnesses such as diabetes or angina. That was the privilege of rich people.

Both diabetes and heart disease can be genetic. So no, it wasn't just a privilege of rich people.

bladespin

markmoto wrote: »

I like a healthy diet myself.
But a couple of points to mention; The human body evolved on intermittent fasting and encodes into a survival mechanism, what now called autophagy nothing new about "IF" was a normal part of the lifestyle.
And if you look at the religious books, one way or another encourage humans to fast for a prolonged period.

Coincident or I just made this up?

Fasting was a very normal part of life, still is really, going for reasonable periods without eating, part of the obesity issue now is grazing anytime the notion takes us.
That said, there is definitely a faddish thing about the IF movement now, prolonging the time between meals is fine but there's no great benefit over a 'regular' healthy diet, the illnesses you avoid would be avoided through a good diet anyway.
Now, for calorie control it's great, I use it regularly but it's just one tool, that may or may not suit, the real trick is to understand your food and control it whatever way suits best.

markmoto wrote: »

Actually, we have a very well-documented history and analysis of what people died from all in the public domain googled.

Yes we do, it shows that heart disease is now the major killer, it always was pretty lethal though but was dwarfed by other illnesses we've managed to tackle and diminish, angina and diabetes haven't suddenly appeared, documented angina symptoms for example date back to ancient Rome, possibly further.

Alf Veedersane

markmoto wrote: »

The human body evolves for a period of million years with intermittent fasting as a daily routine.
And if we roll back 150 years no one heard of fad illnesses such as diabetes or angina. That was the privilege of rich people.

Sure if you are on a healthy diet and counting calories in and out you will lose weight.

But the question rather can you transform that into a permanent lifestyle or why someone becomes overweight in the first place?

Yes, you can make it a permanent lifestyle change. Several people in this forum have done just that because its sustainable for them.

Some people find Intermittent Fasting/Time Restricted eating another way they can lose weight and maintain their new weight.

Both amount to the same thing when it comes to weight loss: controlling caloric intake.