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Getting rid of belly fat!!
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What I have found is that for almost every diet/weight-loss tip, there's counter-advice, or an exception, or something else.
Eat more fish – healthy Omega-3 fatty acids! Except, fish also often has mercury.
Avoid sugar – but don't rely on artificial sweeteners, those are bad too, and so is honey because it's processed, and so is agave nectar because it still has calories.
Peanut butter is a healthy source of protein – but oh wait, that can of Jif has been highly processed and has salt+sugar added, you have to get the "natural" peanut butter which is about as appetizing as pencil shavings.
Do cardio! No, do weight training! No, just walk it off!
Drink 8 glasses of water! No, drink 1/2 gallon! No, you don't need that much water, you only have to drink when you're thirsty!
Do a short fast to cleanse out toxins and/or jump-start your weight loss. No – fasts are dangerous, you're putting yourself in starvation mode!And on and on and on. It's all very contradictory. And almost every point mentioned above does have some sort of merit or scientific backing. I've even read that recent research shows that there can be significant differences from person to person in how the body uses, processes and stores calories – that the traditional diet+exercise caloric deficit model is not as foolproof as it was once thought. Ugh, here we go again…
So unless someone is saying something patently false (like, "Hamburgers are fruit!") then it's sort of useless to get stuck in this around-and-around about the 'right way' vs. 'the wrong way' because for every 'right way' there will be detractors, for every 'wrong way' there will be advocates.
I agree most with the notion that it will likely take some experimentation to see what your body responds to. Start small, with the most obvious stuff, give it about 6 weeks to see if it makes a difference, and if not, adjust and try again. It's taken me several years to learn what works for me (mostly because I don't always stick to it, but partially because my medications have changed a few times too), and I'm still tweaking it to this day.
Bottom line, reducing fat anywhere on the body seems to come down to a smart combination of a cardio-heavy workout plan with a lean, reduced-calorie diet. The specific methods you use to get there are up to you – aim for X minutes of cardio a day, reduce your calories by cutting out processed foods or carbs or fatty meat or soda or whatever. There is no such thing as a 100% foolproof method that will work for everyone.
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There's tons of great advice here, some of which I've read through and the rest I plan to when I have more time.
Personally, I've never had a six-pack per say, more of a four pack lol because I just haven't gotten my lower stomach quite where I'd like, yet 😉 ! I did lose between 10-15 pounds last year by watching calorie intake, eating healthier, and exercising more. I was at my lowest weight loss while I was running 2 times a week plus practicing pole regularly. I have slacked off in my running and put back on the last 4-5 lbs I had lost. I think this was mostly because I was burning more with intense cardio than I am now. I plan to start back at running, like yesterday lol
For me though, Bloating seems to be one of my biggest issues where my tummy is concerned. I have had lots of issues with gas, constipation, etc in the past.
Some things that help me are:
* No soda
* Probiotics
* Chewable fiber tabs
..and believe it or not
* Better posture!
This made a suprisingly big difference in my stomach's appearance. I just made a goal to stand up straighter. I focused on it in the car, when walking in the hall at school, and standing in any line. Those were my mental cues and it developed better posture habits over time. Standing up straight requires engaged core and shoulders, pole is a great way to strengthen those areas but you have to stay conscience of your posture when you start working on it. Slouching pooches your belly out.I'm by no means advocating a quick fix for belly fat here, just a few tips that have helped my stomach look better and feel better too 😀
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I forgot also, which has been sad earlier by others
* Water, Water, Water!
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Sooooo… No chocolate then?? Hehe 🙂
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In response to ShonaLancs and others, I wanted to say the following on "abstinence vs. moderation" when it comes to those foods that are not ideal for weight loss.
Most nutrition & health advocates will say you shouldn't totally eliminate a food or food group from your diet. Most will advocate for moderation – yes, you can have chocolate, just not all the time.
I think for some people, this moderation approach can work. They can plan ahead and budget in a serving of chocolate on a regular basis and not suffer any detrimental consequences.
This requires willpower and dedication, though, and those are perhaps the two hardest parts of a workout plan. Not everyone thrives in those areas, including myself. I am prone to "give her an inch and she'll take a whole yard" when it comes to food that I should moderate. I have trouble sticking to the small serving sizes and reduced frequency needed to be able to include these things smartly. (Not just chocolate, either – I mean, almonds are good for you, but high in fat, so the recommended size for a snack is, like, 6 almonds. Yeah…no way I'm stopping at 6.)
For me personally, I've found it's better to err on the side of being too strict than being too lenient. Sure, chocolate can be regular part of a healthy diet – but not MY healthy diet, because I know it's just too easy to go overboard and start making justifications for all sorts of bad stuff.
So while moderation is a good rule of thumb, it's also OK to be more restrictive if that's what helps you stick with your own rules, as long as you're still getting good nutrition.
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Cut down or eliminate processed foods, lots of water, fresh fruits and vegetables, lean proteins and treat yourself now and then in moderation or else you will set yourself up for a binge!
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So nothing works for me, but I read somewhere thatyou need to have a cheater meal/day in your diet week. It has to do with leptin levels…
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btw, in regards to trans fats, trans are bad period, which is in anything hydrogenated or partially hydrogenated. Saturated fat isn't good for you either, but not AS bad as trans fats. Polyunsaturated and monounsaturated fats are the best for you to eat, with mono being the best for you. It all has to do with the shape of the fat. Trans are long and straight with the big side chains at an angle to eachother. It allows the fats to pack down in your arteries. It also has a higher melting point so it is solid at room temp…not good for your arteries. Saturated fat is also solid at room temp and has a straight configuration, allowing it to pack into your arteries. Polyunsaturated fats are liquid at room temperature and they have many bends in them, making them less capable of packing in your arteries. Monounsaturated has one bend in it so the shape is like a V, making it hard to pack into your arteries. It is also liquid at room temp.
Also be mindful of cholesterol. Your body makes it naturally, and it is needed for healthy cellular function, but too much is bad. Cholesterol is ONLY found in animal products, so eat plenty of plants!!!
I do believe I saw a study done where transfats were studies and it did contribute to belly fat, but I can't recall where I saw this or when.
The BIG reason transfats are the worst for you is because it not only raises your LDL levels, but LOWERS your HDL. Saturated fat just elevates your LDL and leaves the good HDLs alone.
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Who would have known this would be such a heated thread, oh my goodness. I'll keep my post simple. My insanely in shape friends (some ACE personal trainers) preach this to me all the time: Cardio (3-4x a week), lowering calorie intake/calorie counting, portion control and limiting and/or eliminating processed sugars & soda.
I am a low carber have been for over 12 years–I eat fruits, veggies, lots of meat and fish but I do my best to limit breads, pastas, sweets, pastries and rices as much as I can. I only allow myself to cheat 1-2x a week (usually on the weekends). It has been effective in keeping my weight where I want it but I too am trying to rid myself of my belly pooch…been fighting it for the last few years beginning to think that it may be a curse of my genetics because no matter what I do it is not going away!!!
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AerialGypsy, not all trans fats are bad for you. There has been a lot of research that has been out for about 10+ years and is finally hitting mainstream. I so totally know you are a geek so I am linking a relaly really really good article about the different fats. For anyone else who wants to learn a LOT about the different fats, I highly suggest taking the 20-30 minutes to read this; even bookmark it.
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I lost part of my train of thought, it is also becoming quite well known that eating coconut oil will help you lost fat. Yeah, you heard me. Look it up. Try for a few tablespoons a day.
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wow, it seems like there is a lot misinformation here.
I personally only do believe in 30% protein 30% fat 40% carbs diet, to reduce fat, though I have seen amazing effect on people on very different diet plans (high fat, low carbs, high protein etc). You just have to find out what warks for you.
In general: carbs you eat ends up as energy or fat. I do not believe in cutting down carbs to minimum to be clear! But I am not a fan 😉 (well, at least I am trying not to be :D)
I also would like to reccomed you "good calorie, bad calorie' book. It changed my entire view on diet and food in general. I am still more into 'balanced' than low carb etc, but the book itself make a lot of sense and is well written !
"natural" peanut butter which is about as appetizing as pencil shavings
LOL, I find natural peanut butter best of all! (>90% peanuts +oil and salt, which is not that bad if you excercise as you 'sweat it out')
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Cool. Thanks Chem. I do know that trans fats occur in nature, but it's much lower than other fats. I think the best thing is to avoid hydrogenation. It gives the body WAYYYYY more than naturally occurs. Basically, if it's a manmade transfat, avoid it. vaccenic acid is okay, but it is naturally occuring. Elaidic acid is in margerines and such and is really bad. It really comes down to the source and the composition of the fat.
I'll have to try some coconut oil. Still haven't gotten the green coffee capsules…
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I'm not knocking on people who like natural peanut butter, but after growing up on Jif, I found that stuff totally gross. I can eat Jif right out of the jar, but when I tried natural PB, it was like a flavorless, lumpy paste. Kind of like the difference between roasted, salted peanuts vs. completely raw peanuts. The taste is totally different, and to me, completely raw peanuts are just BLEH.
I'm of the opinion that I should not force myself to eat a healthy alternative to a favorite food if I don't find it satisfying. I grew up on whole milk too, and I've only been able to go down as far as 2%. Anything less than that stops tasting like milk to me, it's like milk-flavored water.
I've been able to adapt to some other things I used to not like – eggs, avocado – but even now I only like those things sparingly or in certain ways. I love scrambled eggs but hate them hard-boiled, the texture makes me gag. I like guacamole on sandwiches, but not as a dip for chips, nor do I like whole avocados.
To each her own, though.
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pancake – I was the same, but when you make changes, like with the peanut butter and milk, there is an adjustment period. Once adjusted, you start to like the products more and start to crave them. I initially HATED soy milk, but refusing to drink milk, I kept using the soy and now I like it. 🙂 Same with natural peanut butter. My man took some adjusting, but now he loves it so much more than the poopy brands.Our bodies just get used to what we put in it and start to crave it, but our tastes are surprisingly malleable.
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