Lobby: Belly fat....

Hello, I am trying to lose my belly fat. What's the best to lose it? Thanks Luke

A mixture of running, ab work and watching the calories - doesnt seem to want to shift though!

For me, running  and swimming work well.  But, keep eye on your heart rate.  If you go too fast, you don't burn fat.  Keep your heart rate in your aerobic zone.  I don't know how far you run, but in my case, I have to run slower and longer than I used to.  After a while my body get use to my routine.

Increasing muscle % by strength training will be good, too. If you have more muscle, you burn more fat.

No such thing as successfully targeting a specific area for fat loss.  You have to reduce the fat overall, and eventually you will see a loss in the waistline.

Everything mentioned so far is good advice.  The one thing I'll add is "Consistency" with traing and diet.

Good Luck

Heed everyones' advice on this page. For myself, I found it best to avoid DRINKING your calories - i.e. sugared soda, dairy, and alcohol. Consumption of these items can add hundreds of calories to your daily intake, and they are all easy to overlook or be negligent about. Also increase your fiber and water intake, and try to gradually increase your workout regimen. Slowly but surely, with persistence, the stubborn weight will begin to fall off.

The advise above is great.  The best thing is being consistent.  Calories in versus calories out.  When you start losing weight it may come from other areas first before your midsections starts to firm up.  My face was rather plump and when I lost 25 lbs most people saw it in my face before the belly started to leave.  Lifting weights and core exercises really helped me.  Everyone is different body composition you just have to keep it going until you see the loss.  I have lost 25 lbs in a year and half and have another 20 pounds to go for my goal weight.  Good luck.

I recently began an 1800 calorie per day diet. I am 5'11" and started at 190 pounds. I am pretty fit after running a 3:14 marathon a month ago, but would like to be closer to 170-175 pounds.

I have noticed feeling weaker while running since I started eating so little, but I have lost 4 pounds in 5 days. I'm hoping to feel better soon as my body gets used to the new eating habits.

I use a computer program called Dietpower to track calories and nutrients. Any input would be welcome.

Eating less and moving more, you can't spot reduce in specific areas, consistency, eating a sensible, balanced diet, it takes time... - yes, it's all depressingly true.

I'd like to elaborate on the suggestion of cutting out dairy though.  Dairy is a food group and it's never a good idea to cut out a whole food group - especially one that is the main source of calcium which, along with weight-bearing exercise (running) is vital to optimum bone health, especially in later life for men and women alike.  Use the 'low fat' variants and if you prefer to use the plant-based milk (soya, rice, nut) then get a calcium enriched one.

To Lance 1134 - I hope you don't mind but I've taken the liberty of doing a couple of calculations based on your given vital statistics... However, I am assuming the following: you are 18-29 years old, male, have a moderately active occupation and a very active exercise schedule given the marathon training and rather impressive time.

Given your starting weight of 190lbs and the desire to lose a bit of weight you need (very approx.) 2600kcals/day.  I'm not surprised you're feeling weak on 1800kcals and losing nearly a lb a day given the exercise you must be doing.  A weight loss of 1-2lbs a week is safe , healthy and more likely to stay off without the weakness, and hunger pangs perhaps.    When you reach your desired weight, gradually increase calories daily to 500 more to maintain your desired weight.  Otherwise, after such a restrictive intake you may rush to 'eat normally' again and put it all back on.

Please don't think I'm telling you what to do - it's just something to bear in mind.  Apologies just in case... 

Well done tbhanley!!

 That's a 42lb loss over about 35 weeks.  OK, so you may have lost more one week than another, but it averages out at 1.2lb/wk - lovely.

 You don't have to go on a crash diet, feel rotten and then fall off the wagon - but exercising every day.... just shows you what you've got to do...

Way to go!

I'm 32-years old, 5-foot 7-inches and I weigh 247 pounds. I've lost 51 pounds since May 1st (131 days) by doing two things:

1. I didn't just go on a diet, I blew-up my eating habits. I totally cut out breads, pastas, starches, sweets, fried food, beer and soda. The no-carb or low-carb thing doesn't work for everyone, but I've found it effective for me. I think cutting out the beer was responsible for 15 pounds alone.

My diet now mostly consists of eggs, chicken, lean beef, lean pork, vegetables and salads (I don't eat seafood/fish and never have). Snacks consists of carrots, celery, fruit and cheese, or simply a small salad. I also take a multi-vitamin and calcium supplements (an orthopedist suggested the latter).

If I drink alcohol, I drink bourbon with club soda. I drink water mostly, along with club soda and unsweetened teas (green, white and oolong). Occasionally, I'll eat a protein bar or a protein shake, but I'm not a big fan of either. Once in awhile I'll drink a diet soda or sports drink, but the sodium in there tends to get to me.

I don't count calories, and I honestly have no clue what my daily intake is. Drunken binge eating was my biggest problem before, so I feel like I'm now putting a safe and healthy amount of calories into my system everyday.

2. I, of course, exercise almost everyday. I started by walking and jogging, and after stress fracturing both legs (that's what happens when you're fat and you suddenly decide to start exercising), I moved to the gym where I utilize the crosstrainer machine, stationary bike and some upper body machines. I've also been playing softball and basketball on a more regular basis, and I walk as opposed to taking cabs or public transportation (I live in Brooklyn).

With my legs heeled now, I've reinstated walking and jogging to the regime. Today, I completed a 13.3 mile route (according to my pedometer), walking at a moderate pace about 75% of the time and jogging for the remaining 25%. It took me four hours and I stopped twice, both times to buy a bottle of water.

I still have a large gut, but it's certainly getting smaller and I can now tuck-in a shirt without looking like a whale (I wear a 18-34/35 dress shirt). My lower body has shown more dramatic improvement than my upper body, as I've shed five inches on my waist (I should be able to wear 40-inch pants within the next month, down from 46-inch pants in May) and my rear end has gone from huge to non-existent (it's a genetic thing; my mom lost 45 pounds recently and I think about 30 pounds came from her butt).

I have a target of losing 115 pounds, which would put me at 182 pounds and means I have 64 pounds to go. I know my weight loss will not be as dramatic as it has been to this point, but I'm excited to keep shedding weight and, sometime in the future, to start trying to build some good muscle. My goal is to run a half-marathon next May 1st.

I've been cycling every day for two months with noticable increase in muscle mass in my legs but seemed to maintain weight and fat. In the last week I have lost 5 lbs which feels pretty good. I'm hoping I've gotten to that point where my rides will burn off more fat. I also watch carbs which helped me to lose 220 lbs a few years ago. I gained 40 back in the last year and am working to lose it and keep it off this time.

I did the Power 90 program and lost 25 lbs.  I am also cycling around 50 miles a week or more which will help.  I am a big advocate of the mindset of, "you can't cut something you love completely."  If you do, you have doomed yourself to failure.  You just need to eat less of the "fun" stuff.  I am 5'6" and I weighed 234.6 before I woke up one day and wondered why I couldn't keep up with my kids.  Now, I am feeling so much better.  My goal is to do a century ride by September or so.  I am now down to 209.  I can't wait to see a 1 show up in the front of those numbers.  That will be a great day!