How do I loose accumulating fat in my stomach?

Question

I am abit concerned about the excess fat in my stomach. Seems like my waistline is disappearing. Please help me on how to reduce my stomach. I never heard a 'pot' before and am really disturbed. kindly assist. Thank you.

Answer 1

This is a common question. Here are some thoughts from my 360 Blog of September 10.

Don't target losing more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you work them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

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Answer 3

Hi,

Don't drink beer. (And cut back on any alcohol or other sweets).

Sit-ups are the best. I recommend Debbie Seiber's Slim in Six program. I am using it myself. It comes with an eleven minute ab routine that has already shrunk my waist.

If you don't want to buy a program-just start doing sit-ups every day or at least 5 days a week for ten minutes a day.

Lay on the floor with knees bent and do what's called a crunch. That means you don't go all the way up to your knees like they made us do in grade school. You go about half way up with your elbows behind your head. You should do this for 16, then drop your legs straight and lay flat on your back. Do 16 crunches like that. Follow with 16 more crunches with you legs bent out to each side and your feet touching in the middle. Then, do about 16 bicycle, then do alternating oblique crunches. This means while you lay flat, your knees are up, you crunch to the right and down, to the middle and down, to the left and down. Do this at least 16 times. Then, stratch your stomache out by rolling over on your front and pushing your arms out straight from the floor. Look at the ceiling.

These excercises will target your midsection. But staying off alchohol is the #1 thing to do. That, and drink more water. Your body holds onto what it thinks it doesn't have enough of. So you flood it with water and it lets any water it's holding onto go. Also, take salt and potassium tablets. These will help eliminate water weight.

Good luck!

Answer 4

If you have stubborn belly fat, the only way you can reduce your fat is by doing aerobic exercises. During activities like swimming, rowing and walking, enough oxygen is supplied to the body to burn fat. Fat is burned from all over the body, including the stomach. If aerobic exercises are done regularly over a period of time, you will gradually lose weight.The healthiest way to prevent a fat stomach is by ensuring that your weight is normal for your height. Ensure that the energy provided by the food you eat matches the energy you burn performing your daily activities. Losing fat around the stomach takes time. More info on exercises and diet to loose weight available at http://tinyurl.com/jax5h

Answer 5

Unfortunately you can't spot-reduce fat, so you just need to cut back on portion sizes and get active. Cardio is good for getting your heart pumping but also make sure to add weight training in too - the more muscle you have, the more calories you burn all the time.

Good luck!

Answer 6

Go to,http://www.elsonhaas.com/books.html

Get the book, "The False Fat Diet". It will tell you exactly what you need to know about that excess belly fat.

Answer 7

cardio

all the sit-ups in the world won't help. they'll just build muscle under the fat.

you need to burn calories to get rid of the fat. like i said, cardio.

Answer 8

Burn(exercise)more calories than you eat.Losing fat is like letting the water out of a tub .you cant let it out of one side or one end it drains evenly

Answer 9

cardio workouts, lots of aerobic exercises the more calories you burn the more CHANCES of trimmin you visceral fats, its just like your bank account the more you withdraw the more your passbook gets thinner. try it out, it takes a lot of discipline

Answer 10

stop eating fats and carbs and do tons of crunches