“how to lose belly fat holistically -how to lose fat in arms”

Belly fat is the fat located around the midsection of the body, and also known as “visceral fat”. This is the most dangerous kind of body fat because, unlike the fat that’s located just beneath the skin, belly fat affects the functioning of internal organs and is associated with a variety of negative health conditions. Postnatal women also may struggle to lose belly fat following childbirth. Making lifestyle changes in diet and exercise, together with learning more about the hazards associated with visceral fat, are the best way to lose your belly fat.

Two questions Mike… 1) I was following this diet of 20% deficit (or close to it as I thought) for about 2 months. Did my metabolism suffer as a result? 2) Why do some suggest to breakdown macros into 1-1.5 P g/lb, .5 F g/lb , remaining cals from carbs??

The proof that hormones control fat storing and burning is common knowledge in the medical world and is not controversial. Yes there are hormones that control hunger and feeling full but in the end it’s all about being a fat burner or sugar burner.

Does drinking really give you a beer belly? In a 2003 study, adults who drank four or more alcoholic beverages at a time on an infrequent basis were more likely to develop a gut than those who had a single drink daily. And imbibing hard liquor, as opposed to wine and beer, put them at greater risk. The study’s authors concluded that regular moderate drinking may protect against belly fat by improving insulin sensitivity.

Why It Beats Bloat: Research published in Alimentary Pharmacology and Therapeutics reveals that an imbalance of bacteria in your gut can cause your digestive system to slow down and your belly to puff up. However, yogurts that contain live bacteria, otherwise known as probiotics, can help. Though researchers don’t fully understand the mechanism, a study in the Journal of the American Dietetic Association found that the bacteria seem to tame tummy bloat by causing an improvement in intestinal mobility, thereby relieving constipation.

The secret to a slimmer stomach in no time? A whole lot of fiber in your diet. Although many people are loath to add carbs to their diet when they’re trying to lose weight, adding the right, fiber-rich ones can have inches off your belly in a hurry. In fact, researchers at Wake Forest Baptist Medical Center found that every 10-gram daily increase in soluble fiber was associated with a 3.7 percent decrease in dangerous visceral fat over five years. Those who were active got even leaner, shaving off twice that much fat in the same amount of time. To start ditching that extra belly fat today, add the 30 Best Foods For Fiber to your menu!

When you’re leptin-resistant, your body no longer hears its own signals to stop eating, burn fat, or pass up sugary foods. As a result, you feel hungry, crave sweets, and your body continues to store fat even though it already has more than enough. When your body routinely stores this excess as visceral fat, you increase your risk for high blood pressure, high cholesterol, vascular disease, atherosclerosis (hardening of your arteries), and an increased thickness in the walls of your heart.

However, most all nutrient trackers today rely on users to input new food data that is not validated and then shared with everyone. In this scenario, errors easily (and often) slip in, leading to inaccuracy.

Teenagers can lose belly fat by keeping fit and healthy. Exercise regularly, for example, even a jog or long walk each day is fine. Have a balanced diet and eat plenty of veggies; most of all, ditch the extra bit of sugar. Get a good night’s sleep each night. A little bit of sugar is fine but just that extra bit can often cause belly fat to stay.

Yes, you want guac with that, and yes, you know it’s extra. Why should you spend your hard-earned cash on the stuff? According to a study in Nutrition Journal, avocado eaters had significantly lower body weight, BMI, and waist circumference, than those who don’t nosh on the creamy green fruit.

Those articles were great.. I wanted to ask you… since i need to gain lean muscle.. is it a good idea if I take weight gainers(ON Serious Mass) as well with ON Whey Protein, Phoenix (fat burner), Forge(Preworkout fat burner), and Pulse…

PrettyKeli is a NASM Certified Personal Trainer who is passionate about helping women achieve their Fitness, Nutrition and Weight loss goals. With over 5 years of Personal weight loss, fitness, and nutrition experience combined with the knowledge from the National Academy of Sports Medicine, PrettyKeli has the passion and compassion to make the transfer into a healthier lifestyle smooth and easier for women. Follow

It’s a very good app for beginners who want to lose weight i am very impressed from the exercise I will really tell about this app to my neighbour, friends etc….. Exercise has the catagory also that you have to do easy exercise or medium or hard . very impressive app..such a nice app i love it yaar maza aagaye Aisa app dekh kar phele Baar or uski exercise dekhkar

This was my biggest mistake. When we sleep, the metabolic rate is slower. If you eat just before going to bed, your body accumulates the additional nutrients and transforms it to body fat. If you go to sleep at 10, have dinner before 7.

You may be attracted to your saltshaker, but water is too. When you take in higher-than-usual amounts of the salty stuff, you’ll temporarily retain more fluid, contributing to that sluggish feeling, a puffy appearance, and extra water weight. Avoid salt, overprocessed foods, and salt-based seasonings. Gans suggests you also ditch the frozen microwaveable meals while you’re de-bloating—they’re packed with sodium. Instead, she recommends a simple turkey sandwich or a salad with chicken for lunch this week. And eat plenty of fruits and vegetables that are packed with water.

Yet studies over the past three or so decades consistently show how those with BMIs closer to but not exceeding 30 live longer than those at 24 and lower. The lower the BMI, the earlier comes the grim one.

Weigh yourself at the same time each day. Because body weight fluctuates depending on the time of day, when you last ate or when you last had a bowel movement, standardize the process by weighing yourself at the same time each day. Many people choose to do this the first thing in the morning, before breakfast.

Well, like reducing hunger and cravings, making the process of dieting more enjoyable, primarily by increasing the overall feeling of well-being, makes it easy to stick to the plan and see it through.

A lot of women turn a blind eye to their waist size, but that’s a dangerous mistake. Women with waists larger than approximately 32 inches are at risk for heart disease, diabetes, stroke and cancer. Make a belly band by placing a ribbon around the center of your waist and cutting it to size with a pair of scissors. Use this band to track your waistline daily, and make sure you’re staying within the range of 32 inches or less.

Eggs, plain yogurt (Greek yogurt is higher in protein than regular), 1/2 cup of beans or lentils, 4 oz tofu or tempeh, 1/2 cup quinoa. Keep in mind that most food contains protein and your body can only assimilate about 25 grams at a time, so if you are planning your meals around whole plant based foods, you will get enough protein (for example, kale has 2.9g of protein in 1 cup, sweet potato has 2.1g in 1 cup), and so forth.

Start an exercise plan that builds muscle on your arms and legs, and you’ll burn off fat from your belly as well. In rare cases, you could have a medical condition, such as Cushing’s syndrome. Visit a doctor or endocrinologist for tests if you think this is a possibility.

You always have time to exercise. Twenty minutes of physical activity each day will help (just make sure you take five minutes to warm up and stretch). I learned from my PE teacher that you can always find 30 minutes to get a good workout in. Also, in school you should be careful what you eat on your lunch break.

I’m looking to incorporate creatine along with your fat burners and pre-workout supplements. Do you lean one way or the other to someone doing this? Are there any negative side effects to fat loss by implementing creatine?

Less seen than subcutaneous fat (which lies all over your body just below the skin), visceral fat is extremely dangerous for your health, since it crowds your internal organs impairing their function – with serious health consequences.

Try weight lifting. Strength training, which includes weight lifting, stomach crunches, etc. builds lean muscle mass. Because muscles burn more calories than fat does, your body will use calories more efficiently. Doing strength training at least three days per week, paired with moderate aerobic exercise, has been connected to losing belly fat.[8]

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As in, make sure you’re eating a lot of it. In a 2011 trial, subjects who increased their soluble fiber intake by 10 grams a day (the equivalent of two small apples, one cup of green peas, and one half cup of pinto beans) reduced visceral fat by 3.7% after five years.

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Remember, think long term. If your body can handle it, I strongly suggest you try Tabata Interval training after your strength training by doing sprints, as this is the most physically demanding cardio you can do to get the best results for fat loss.

My weight loss doesn’t seem to follow a fixed pattern , sometimes I don’t lose the slightest of a pound in a week and then the next week I will lose 1 pound making it 0.5 pounds in a week as an average. I think I’ve committed 1 mistake and that was that I didn’t recalculate and reduce my daily intake according to my weight loss in these 10 weeks. Would that have caused a hindrance in my progress ?

Want to lose that belly fat? In your dreams! Seriously, though: a good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60,000 women participating in the Nurses’ Health Study, those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the 16-year study period when compared to those who slept for seven or more hours.

All trans fats should be avoided, but contrary to popular advice, saturated fats are a key component of a healthy diet that will promote weight loss. Most people need as much as 50-85 percent of your daily calories in the form of healthy fat for optimal health.

Rock-a-baby squats and curls: Stand with your legs shoulder-width apart. Holding your baby tight and close to your chest, squat down, allowing your baby’s feet to touch the floor. As you rise up, bring the baby closer to your chest. Repeat 15 times. Note: You should do this exercise only when your baby is at least 10 to 12 weeks old.

Keep anything that stresses you away from where you sleep as much as is practically possible. Keep your work space and bedroom separate. Resolve to leave your worries behind as soon as you step into your bedroom.

So cook up some oatmeal—and top it with some fruit. What’s so magical about this combination? Each provides insoluble fiber that helps reduce blood cholesterol and feeds the healthy bacteria in your gut. By doing so, you trigger your gut to produce butyrate, a fatty acid that reduces fat-causing inflammation throughout your body. In a Canadian study, researchers discovered that those whose diets were supplemented with insoluble fiber had higher levels of ghrelin—a hormone that controls hunger. (Try these two-minute oatmeal recipes that’ll make you an oatmeal fan forever.)

However, keep in mind that grain-based fiber is less than optimal, and may in fact promote insulin and leptin resistance. Ideally, you should opt for both soluble and insoluble fiber from these foods:

Hi Mike!! I have a question for you! I am a surfer, so I swim a lot and ride waves for between 1 or 2 hours per session. If I want to benefit all that time of surfing by trying to burn fat too, how my pre surf nutrition should be if I surf in mornings after awaking and other days only the afternoons? If I wake up and have 10gr BCAAs and surf fasted in order to burn more fat too, such a long fasted period of intense surfing wouldn’t make me burn muscle or are my muscles covered with those BCAAs? And in afternoons, shall I wait 4 hours from my last meal in order to be closed to the fasted state since I will burn more fat than having eaten a couple hours before? Thank you very much!!! 😀

HIIT involves alternating very challenging bursts of exercise with more moderate activity. For example, you could warm up for five minutes on an elliptical machine at a low level. Then alternate 60 seconds of the highest level you can sustain with 60 seconds at the low level. Do 10 total repetitions and cool down for an effective fat-burning workout.

Is it (only a protein shake) enough for you or you eat something else later, before lunch? I do my workouts at 5-6 am and have a protein shake after and some meal (usually eggs with veggies). Next meal is a lunch at 12-1PM. I would imagine if I only have a protein shake as a breakfast then I would be very hungry in 1 hour. Don’t you?

How It’s Done: Sit upright and breathe deeply, drawing air from the diaphragm upward. Contract and hold your abs tight while inhaling and relax while exhaling. Gradually increase the amount of time you can contract and hold your abs.

We know that this type of fat—called visceral fat—churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. The result: Besides obesity, you’re also looking at increased risks of type 2 diabetes and heart disease. No thanks. Check out these nine tips to finally rid your body of that excess stomach.

Surprising isn’t it? But just a couple of fruit juices or sodas a day (or even a Starbucks) can easily add 1000 calories to your diet. And these aren’t good calories either. The calories are all from sugar, which causes you to release insulin, which causes your body to store extra fat (insulin really is the enemy when it comes to losing belly fat).

Nonstarchy vegetables: Because vegetables fill you up without filling you out, they’re really the backbone to any healthy eating plan. They’re also loaded with anti-inflammatory properties to continue to banish belly fat for life. Even when you reach your goal weight, aim to have a minimum of four servings of nonstarchy vegetables every single day.

Thanks a lot for the response Mike I’m a big fan of your work. I’m going to use those 3 things while training fasted for one month and see where it gets me. Ill make sure to lift heavy and add hiit as well. Thanks again.

Every other person on this planet wants to lose belly fat! Yes it is this great an issue. Belly fat not only gives you an ugly look but can be dangerous for your health too. The visceral fat or the fat around your abdomen can lead to diabetes, heart diseases, stroke as well as dementia. When it comes to lose abdominal fat, the right foods are a necessity. They detox your liver and boost your metabolism so that your body can target belly fat. There are numerous fat burning foods and spices that can help you lose your belly fat. Here are some really effective home remedies to lose belly fat with the help of such foods and spices.

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In addition to HIIT, you’ll want to consider adding some strength training to your program. Note that you can actually turn your strength training session into a high-intensity workout simply by slowing down your movements. Proper form is important, so to learn more about how to perform such exercises, please refer to my previous article, “Super-Slow Weight Training.”

Don’t be discouraged if it takes a few months, though. Some bodies require more time to make the shift from burning sugar to burning fat as its primary fuel. Just keep making incremental changes, and stick with it. Intermittent fasting can be helpful for making the transition faster. For details on this, check out my previous article, “What the Science Says About Intermittent Fasting.” There is simply no question in my mind that this is the most powerful tool you can use to optimize your lean body mass.

We’ve covered this before, but it’s still the question we see most often; how do you burn belly fat? How to burn lower belly fat? What are the best exercises to target lower belly fat? How can I lose my love handles? There are many variations of the question but the answers are all actually pretty similar.

There are many herbs in your kitchen that you don’t even call herbs. You use them daily in your cooking or in salads etc. but you are unaware of there effects on your body fat. Some of such herbs include ginger, mint, and cucumber. These herbs when combined with the excellent fat burner lemon can do wonders to get you rid of belly fat. Consisting of water and dietary fiber, cucumber is a great food to lose belly fat. It cleanse your body from deep within and help you lose weight. Ginger is a great fat burner which allows blood vessels to expand leading to better blood circulation. It also boosts metabolism. A study suggests that people who eat ginger can lose 20% more weight than people who don’t eat it. Due to its rich contents of vitamin C and antioxidants, lemon boosts your energy apart from burning fat. Mint not only calms down your cravings but also soothes tummy after you indulge in foods. Water keeps you hydrated and this flavored water will also detoxify your body. So, here’s the recipe of what you might call a flat belly diet drink.

Don’t overdo it. Start with three cardio workouts a week, or alternate cardio with lighter exercises like walking for thirty minutes daily. Pushing yourself hard every day doesn’t allow your body enough time to recover and build up muscle, and could lead to injury.

This answer should not be considered medical advice…This answer should not be considered medical advice and should not take the place of a doctor’s visit. Please see the bottom of the page for more information or visit our Terms and Conditions.

Put aside the butter and olive oil: coconut oil should be your new go-to medium for frying and basting. The reason is that it can withstand much higher heats, so it’s less carcinogenic than other oils. Studies show that the medium-chain fats in coconut oil boost metabolism and decrease the amount of fat you store in response to high calorie intake.

Tight Hips StretchesLeg Stretches For FlexibilityHip Opening StretchesYoga Hip StretchesPost Workout StretchesSplits Stretches For BeginnersInner Thigh StretchesHip Stretches For RunnersStretches To Increase Flexibility

Oats are high in fiber, which means stomach is fuller for longer, reducing appetite and thereby decreasing calorie intake help. Furthermore, oats are easy to digest, particularly if soaked overnight, which helps reduce bloating. Oats are relatively high in protein and rich in B Vitamins and minerals. Just add cinnamon for extra effect. A Scandinavian study published in the American Journal of Clinical Nutrition found that 3 grams of cinnamon sprinkled over cereal resulted in less insulin being produced after eating. Since insulin is a hormone that turns excess sugar into fat, decreased insulin levels also means less weight gain. What’s more, cinnamon is also thought to slow down stomach emptying, which means you feel fuller for longer.

A study has shown positive results about coconut oil in reducing abdominal fat. In this study, some women were given 2 tablespoons of coconut oil and some other women were given 2 tablespoons of soybean oil for 28 days. Both the groups lost about 2 pounds but the group taking coconut oil also reduced their waist circumference while those on soybean oil had a mild increase in belly fat. The coconut oil group also increased HDL (good) cholesterol levels. However, mindlessly having coconut oil may in fact increase your weight, after all it is a fat. So, keep the following tips in mind when using coconut oil to lose belly fat.

Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.

2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. http://health.gov/dietaryguidelines/2015/guidelines. Accessed March 8, 2016.

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Sleep is one of the most important aspects of your overall health and wellbeing, especially when it comes to managing your weight. In one 16-year study, it was shown that women who slept for less than five hours a night were significantly more likely to gain weight around their bellies than those who slept seven hours or more.

Start an exercise plan that builds muscle on your arms and legs, and you’ll burn off fat from your belly as well. In rare cases, you could have a medical condition, such as Cushing’s syndrome. Visit a doctor or endocrinologist for tests if you think this is a possibility.

I’ve been doing advanced HIIT-type workouts for a couple of years now and after an overseas move (and turning 31) I can’t seem to get back to my normal weight (55-56kg), I was 53-54kg at peak fitness just over eighteen months ago. I’m around 57-58kg, 25-26% fat (Withings scales), doing HIIT 3-4hrs a week – mostly mornings before I eat and overall I eat very well, more protein than carbs etc.

When I read this article previously, I thought I read about adding a protein shake after lunch or before bed, but cannot find that included in this version of the article. Can you please let me know if it was something I misread or remembered incorrectly?

If you like what I have to say, sign up for my free newsletter and every week I’ll send you awesome, science-based health and fitness tips, delicious “diet-friendly” recipes, motivational musings, and more.

When you’re leptin-resistant, your body no longer hears its own signals to stop eating, burn fat, or pass up sugary foods. As a result, you feel hungry, crave sweets, and your body continues to store fat even though it already has more than enough. When your body routinely stores this excess as visceral fat, you increase your risk for high blood pressure, high cholesterol, vascular disease, atherosclerosis (hardening of your arteries), and an increased thickness in the walls of your heart.

What’s happening, Mike? I’m pretty lean, around 11-12 BF% where you can see the outlines of your abs under right lighting/shadowing but not truly visible under you get under 10%. I have been making adjustments to my nutrition by using smaller plates for breakfast and lunch but use bigger plates for dinner where I tend to eat a bit more. Force of habit, I’m afraid. I eat low-calorie, nutrient dense foods like an apple for snacks because they packed with fiber which helps with hunger for a while. Plus drink water and when I can’t stand the taste of plain water I add stevia to add some flavor since stevia has no effect on blood sugar. I eat breakfast before working out. Should I wait 30-60 minutes before working out to let the food settle? I don’t get stomach discomfort but my life is hectic with work and family. I am single, if you must. I rarely drink alcohol and when I do I drink it’s usually Angry Orchard hard cider or Mike’s Hard lemonade though it’s not actual lemonade. Lol. I keep it to one drink per week since that is plenty for me.

I am a female at about 16% body fat and I just ordered your forge but I have a very hard time putting on muscle, I want to get the very last bit of fat on my low abs gone but I don’t want to lose muscle, should I take forge and do fasted cardio? Or just do some hiit and one liss training per week?

Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains.[6]

You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat; in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.

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Hi Mike, just wanna get a few tips here for constructing my plan here. So I’m a relative newbie so weight loss and muscle gain is my aim. I’m not able to do late cardio sessions so I can’t do fasted cardio at that time. And you say elswhere that 5 liftting session per week is better than 4 and 4 is better than 3. And also do 3-4 cardio session per week. So if I want to train fasted with Forge and wieghlifting prior to cardio is best, whats the best way of going about that? I can work out 6 times a week total. I was thinking just while cutting to do the three day a week weightlifting, so then I could do cardio the other three days, and it can all be fasted and cardio can be separated enough from weightlifting. And it sounds like I would probably want to put the cardio in between each day to be able to rest from each lifting day. How does that sound? Thanks again for everything Mike!

hey @michael_matthews:disqus Really hoping you could help with my confusion regarding some supps i bought & the doses. I’m at around 135 pounds now, i’m very short actually. And I figured i should take 2grms. of HMB and around 5mg of yohimbine HCL preworkout. Are those doses ok? Also, how long before the workout should i take them? I was thinking i should take them like 45 min before i do fasted HIIT. Is that ok? I also wanted to know your opinion on taking that with a l-carnitine supp as well, will that break the fasted state by any chance?

Belly fat is, in fact, the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You need to combat this problem before it gets too late.

Indulging in delicious food is a core principle of Zero Belly Diet. It was the balanced, “zero sacrifice” approach that helped test panelist Jennie Joshi finally lose her pregnancy weight. In just over a month on Zero Belly Diet, Jennie lost 11 pounds, “and the pregnancy pooch is leaving!” she said. “I couldn’t believe I was indulging in dark chocolate—and finally getting results! It’s a lifestyle, not a diet. It’s easy to stick with, and it makes sense.”

You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.

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Many observational studies prove that people with a higher protein intake have lower levels of belly fat. It also raises your metabolic rate, making you more likely to build muscle during and after exercise. 

Your best bet for blasting belly fat is slow, steady weight loss — not instant one-week results. Steer clear of diets promising double-digit weight loss in just a week or diets that cut out entire food groups or require you to eat just a couple foods. These are typically fad diets that aren’t sustainable — so you’re likely to regain any lost weight — and such diet plans might even interfere with your ability to lose fat in the long run, explains the University of Wisconsin-Madison.

Adult women require anywhere from six to eight hours of sleep every night. If you’re staying up late on the regs and aren’t meeting that minimum, you’ll throw off your natural rhythm, which can cause your body to freak out and start overproducing hormones (including cortisol). By getting the right amount of sleep every night, your body and metabolism will stay regulated — keeping you and your tummy on point.

Diet, of course, is only part of the picture. Exercise, and the right type of it, is crucial to boosting your metabolism and shrinking both subcutaneous and visceral fat cells. If you’re not working out regularly, now is the time to start, using these guidelines:

10. Stay Motivated. Looking at your belly or in the mirror gives you inaccurate feedback. What you see is influenced by food intake, water retention, light and your own perception. Self-image issues can make the last one tricky.

Hi Mike, I am a Bigger Leaner Stronger user (its been a month and a half). I have a question after reading this post of yours and would really appreciate it if you could clarify it for me. In your book, you suggest to incorporate a pre-workout meal which includes about 30 grams of carbs and 30 grams of proteins, which is what I have been following. However, in this article, you talk about working out in a fasted state for effective belly fat loss. Which one should I be following – I am currently following macros for cutting 1.2g P, 0.2g F, 1g C per pound of body weight. I workout first thing in the morning, however, I do have a pre-workout shake with 30 grams of each carbs and proteins. I do not have all the things you mention here BCAA etc etc to incorporate in my pre-workout meal. Would you suggest I ditch the pre-workout shake all together? Please advise. Thank you for all your hard work. It has helped my entire family greatly.

My question is sorta multi-faceted so I’ll try to keep it condensed. Basically I’m struggling with getting a small amount of belly fat off but its been really really stubborn. I’m 43 years old and I’m about 10% BF but yet I still have this small “padding” on my stomach that won’t seem to go away. My TDEE is supposedly 2265 (with 4-6 hours of excercise per week). I know that I’m not genetically cursed however I feel like there’s no way that’s my real TDEE. When I even begin to approach the 2000 calorie mark I immediately begin to put on belly fat. I’m a disciplined eater. I don’t drink, I eat my macros almost perfectly (40,40,20). What the heck? I should be at a 20% cut at 1850 calories but I never seem to lose any of the belly fat when I eat those calories. When I get up around 1950-2000 (should still be in a calorie deficit) I begin to put on belly fat. I own two companies and my work life is stressful so I’m wondering if I have too much cortisol in my system all the time? Not sure. I’m afraid to reverse diet back up to 2265 because I’m afraid I’ll blow up like a balloon. Not sure whether to cut with lower calories, reverse diet or what? Do I need to do more cardio? HIIT? But I’m supposedly already in a calorie deficit so I’m not sure if that will help. Feeling really stuck.

Depression. Dutch researchers found that adults with depression were more likely to gain visceral fat (but not overall body fat) than those who are not depressed. Here again, women are at particular risk since they experience depression at nearly twice the rate of men.

Absolutely. Cardio exercise, including aerobics, is one of the best things you can do to lose belly fat and fat anywhere. Strive for 30 minutes of moderate cardio exercise (aerobics, fast walking/jogging, elliptical, biking etc) at least 5 days per week. On a 10-point scale, moderate means you’re working at about a level 5 or 6. If you don’t have this much time, you can pump up the intensity to vigorous exercise and slim down the time to 20 minutes and get the same benefit. Vigorous exercise would be a 7 to 8 on a 10-point scale. In fact, if you do vigorous exercise, 3 days a week should do the trick. Of course, the more you do, the more fat and calories you’ll burn. Interval training is a great way to get your body used to vigorous exercise. To start, do 2 minutes of moderate, alternating with 30 seconds of vigorous for 20 minutes. As you get in better shape, you can increase the vigorous exercise time. Good luck!

In fact, I’d go as far as saying that larger deficits are necessary for continuing to lose fat as you get leaner and are dealing more and more with stubborn fat. So don’t be afraid of a moderate calorie deficit. It’s a powerful tool for getting lean.

Fitness should be your first priority because if your are healthy, only then will you be able to perform a variety of activities with the same energy level. What is the secret to a flat stomach? There is no secret; it is sheer hard word and a strict control on your diet which will give you the desired results. Choose exercises that target the core muscles and tighten your abs by giving you a smaller tummy.

Weight loss isn’t always as straightforward as “calories in vs. calories out.” Changing the type of calories you eat can also accelerate weight loss and reduction of belly fat. A ketogenic diet is a strict low-carb diet that is high in filling foods that supply mostly fats and some protein. Reducing carbs helps the body burn stored body fat for energy, usually very quickly.

Making your own natural juice is very easy, so there is nothing on your way in substituting the processed juice and sodas with natural juices. I will present you some other different recipes because you can’t drink parsley juice every day.

Stores of visceral fat, or belly fat that sit around the internal organs can increase a woman’s risk of diabetes and heart disease. Luckily, visceral fat is metabolically active and can be reduced quickly with a dedicated combination of diet, exercise and stress relief. You can lose belly fat fast by regulating stress hormones and boosting your metabolism.

Flavor your water with fruits, such as watermelon, strawberry or lime. Or fill an ice tray with coconut water, freeze it, and then pop a coconut ice cube or two into your fresh water glass for some extra flavor.

Yes. However, High Intensity Interval Training (HIIT) sessions should be limited to 30 minutes in length, and performed no more than 2 or 3 times per week. Other exercises, such as walking and bicycling, can be done for much longer. Build up your endurance gradually.

Andrew Bennett enjoys exploring health and fitness through his personal workouts, as well as researching the latest about the subject. As a natural body builder, Bennett enjoys the ongoing pursuit of health and wellness in all aspects of life. He writes articles, blogs, copy, and even award-winning screenplays.

Eating real foods will also result in you eating more of a high-fiber diet, beneficial for controlling appetite, digestion, heart health and more. It’s been stated by certain obesity researchers that “Increasing consumption of dietary fiber with fruits, vegetables, whole grains, and legumes across the life cycle is a critical step in stemming the epidemic of obesity.” (5)

My goal was to get to single digit bf (which I never thought I would achieve tbh. Especially when things stalled for weeks). Set my next goal at Xmas to get to 7%. So currently (hopefully) I am working towards that along with working on abs more than I have.

Wondering why we are talking about sleeping here? Adequate sleep is very important for weight management. Everyone needs six to eight hours of sleep. According to a recent study, too much of sleep or the lack of it can lead to weight gain.

Hey Mike, great post. I am going to give you routine a try. I want to know what you thought about the supplement C3G( Cyanidin 3-Glucoside). It was shown in Dr. Oz as a great supplement to help you stop your body from storing anymore fat. I see a couple of supplement commanies starting to use it calling it PROC3G, but I don know if the studies are legit since it has only been verified through rats.

Hey mike. Does it make a difference if you do HIIT first thing in the morning and lift weights in a fasted state in the evening compared to lifting weights first thing in the morning and doing HIIT in a fasted state in the evening? Thanks.

Researchers have found that obese people tend to have greater numbers of Firmicutes bacteria than people of normal weight. Studies suggest that these types of bacteria may increase the amount of calories that are absorbed from food (39, 40).

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One of the fastest ways to burn belly fat is to cut back on the added sugar in your diet, especially from sugar-sweetened beverages. Numerous studies suggest that excess fructose—found abundantly in soda and packaged snacks—increases the accumulations of belly fat—especially in men. If you want to indulge in a soda, pick up one of our top picks from our exclusive report, The 38 Top Diet Sodas—Ranked! Or, better yet reach for one of these weight loss teas. And for the best weight loss results, limit yourself to 25 grams of the added sugar a day.

Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.

Hey! I took some time and went through the videos. Honestly, he seems to make a pretty easy subject more convoluted than it needs to be. The simple fact is restrict calories and you will lose weight. You adrenals are probably fine.

Français: perdre votre graisse abdominale, Deutsch: Bauchfett weg bekommen, Português: Perder Barriga, Español: bajar la panza, Nederlands: Vet op je buik kwijtraken, Italiano: Eliminare il Grasso dalla Pancia, 中文: 减掉肚子上的赘肉, Русский: избавиться от жира на животе, Bahasa Indonesia: Menghilangkan Lemak di Perut, Čeština: Jak zhubnout na břiše, 日本語: お腹まわりの脂肪を取る, العربية: فقدان دهون البطن, हिन्दी: पेट की चर्बी घटायें, ไทย: ลดไขมันหน้าท้อง, 한국어: 뱃살 빼는 방법, Tiếng Việt: Giảm Mỡ bụng

Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress.

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The 3-day split and cardio 3 days a week works. You could also do the 5-day split with 3 days of cardio. You’d just have a couple days where you’d do both weightlifting and cardio. The cardio could be done right after the weightlifting.

One of the biggest questions I get is “how do I lose my belly fat? I’ve tried several things but nothing worked”. When I ask what you tried I hear 100 daily sit-ups, cutting calories drastically, excess cardio, fat burners, etc.

When you are starting out, start doing twist crunches 10 times per set. You should aim for two to three sets of twist crunches in your daily routine. Check out the video above for more details on how to do twist crunches.

Don’t undervalue rest and/or sleep: Some people can end up actually working too hard, sabotaging their own progress, maybe even making themselves more likely to come across sickness or injury. Make sure that you’re taking at least 1-2 rest days each week and that your training sessions are not running on too long. Related: Signs of Overtraining You should also try to make sure that you’re getting enough sleep – try to get 7-8 hours a night.

The most important criteria in choosing the best fat-loss cardio workout for you is the one you’ll stick with over time. Choose from any of the following (or tell us in the comments what your go-to cardio workout is):

2. Ab Plank is a great exercise to really challenge your entire core and build up your strength and endurance. The Plank works the lower abdomens, the oblique muscles and your lower back. It takes focus and concentration plus some upper body strength. Start with holding the plank position for 30- 40 seconds and build your way up. You will be amazed at how strong your cores will get by doing this exercise regularly.

3. Sleep: Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered — but it was part of the picture.

Fitness should be your first priority because if your are healthy, only then will you be able to perform a variety of activities with the same energy level. What is the secret to a flat stomach? There is no secret; it is sheer hard word and a strict control on your diet which will give you the desired results. Choose exercises that target the core muscles and tighten your abs by giving you a smaller tummy.

Stay away from food with low– nutritional content. You can decide on breakfast with whole wheat grains bread and omelet with the white of a few eggs. Continue drinking 10-12 decanter or glass of water and choose healthy snacks enjoy soy crisps, berries with yoghurt drop etc.

It took me 12 months to go from 28 to 9. Although I stalled for some time on around the 12 mark due to metab slow down. Following some advice from Mike (up calories for a few weeks and then following the lose weight quick article macros) got things moving again to 9%.

Hey Mike! Great articles and I think I will buy your book. But I’m confused on something. I have a very, very slow metabolism and read your article “How to Speed Up Your Metabolism” on muscle for life. So, I know I need to keep the metabolism up and up my calories. But your sample meal plan listed here (which is 140 g breakfast, light salad, whey, dinner, and some protein) is really, really light. I’m guessing this is 1,500 calories, if that, which is highly restrictive. How do you reconcile the two articles? And since I’m a hair shy of 6′ and 200 lbs 20% bf, is 1,500 cal the right fat loss calorie target for me?

Non-starchy vegetable consumption has been linked to decreased belly and liver fat and improved insulin resistance in overweight youths. In fact, one Journal of the Academy of Nutrition and Dietetics study found that consuming more non-starchy veggies resulted in a whopping 17 percent decrease in visceral fat in overweight kids. And although you may be all grown up, it’s safe to assume adding more veggies can help adults trim their belly fat, too! Broccoli, cauliflower, cucumber, spinach, mushrooms, peppers and tomatoes are all considered non-starchy vegetables, and make delicious additions to any snack-time treat! For a double belly-shrinking whammy, look for veggies rich in vitamin C, like bell peppers. The nutrient has been shown to counteract stress hormones which trigger fat storage around the midsection.

I haven’t tested in a couple months though so maybe due for another testing just to be sure. Thanks for the tip, I might try that with the carbs. Here are pictures I took just this morning. My place can be a bit dark and not sure if lighting is enough so I’m attaching another (the one in the camo pants) taken a couple of weeks at my gym that has better lighting I think.

I’m a very active person who loves to workout. But i had a problem i would eat junk in the middle of the night and i couldnt help it. This has elimanated those nightime cravings. In which I bought it for. With the nigjtime eating being eliminated my diet is a lot better and my results are a lot better. So supressing appetite for me personally it works. But i dont think its burning fat, and i think thats why some people get discourage with this product. And i can understand why because in the description it says it burns fat while you sleep.

Awesome! Glad you’re enjoying the content. Nice work with the cut, and great momentum with 1.1/week! Could slow down to 0.75-0.5 as you get to 10% and single digits. Good to hear you have lots of room left until BMR! Keep it up man. Single digits right around the corner.

Ginger not only helps calm your intestines and reduces bloating, but is also an excellent remedy for gas. You can take ginger by grating it and having it with your green tea, or you can boil small pieces of the root in water to make ginger tea. Peppermint works fine to fight bloat. You can have peppermint candies, drink peppermint tea or add peppermint leaves to water or green tea.

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It’s true that your immune system won’t be quite as resilient when you’re in a calorie deficit. However, you can mitigate the damage by making sure the vast majority of your calories are coming from nutrient-dense foods, taking a multivitamin, reducing stress where possible, etc. If you ALWAYS get sick when you cut, you might be lowering calories too much, exercising too much, or not sleeping enough. Check this out:

First, you need to understand that your body fat during weight loss will be removed from all sections of your body. There is no such thing as an exercise that can specifically make you lose fat in just your belly.

Hello sir, I read this whole article and re-read through it 4 times, and im a 14 year old boy struggling with this stomach fat that im desperately trying to burn. Im in crossfit for 3 days a week; monday, wednesday friday, and i burn some fat and then it just comes back and I dont know what to do anymore. I cant go on diets long enough because I crave other things, and i dont know if its my gene’s because my dad is a heavy kind of person.

It is a fact that most of the restaurants, and not just the fast food ones, use too much oil and materials that are full of calories and other substances that are bad for you. Eat less in restaurants or choose the one wisely.

I have been in really good shape in my life, coming from the Army, but because I am not burning thousands of calories a day for my job anymore, I have noticed that I packed on a few around my midsection. I have definitely gained alot of size and strength but have never had to watch nutrition before. to keep below my chest lean.

Also, TDEE calculations in the book are broad guidelines and don’t fit perfectly into every situation, but are a close approximation. The MFL websites gets a little deeper, but numbers still have to be adjusted based on results because everyone’s case is different. Based on your experience and macro tracking, it looks like those numbers are too high and you need to cut below 1850 with maintenance at roughly 1850.

Love your articles, website, and diet info, its really helping. I just need that little extra to get down to 10%, Going to get hydrostatically weighed this week to really narrow it down and see where I’m at. Believe I’m right around 16% or so…

Weight loss* is mostly about what you eat. You need to reduce* your calorie consumption if you want to lose* weight. Discipline is very important especially when you’re used to eating anything you want. You need to learn the basics of counting calories to estimate your daily caloric consumption. Otherwise, it would be just like guessing and weight loss* won’t be guaranteed.

Hey Mike, what’s your take on undereating after a day of overeating? I’m usually pretty good with my diet but every so often I’ll go to some party or event or something and just won’t be able to stop eating haha. Since I’m clearly going over my deficit (as well as maintanence level) at that point, is it ok to subtract the “overage” amount of calories (or at least a portion of it if it was really a lot) from my intake the next day to offset the overeating as much as possible?

I’m 195 pounds, approx 20% body fat which I’d like to be between 14 and 17, waist 36 inch and hip 38 inches. I’m happy with my weight but I’d just like to reduce my waist size and body fat for health benefits my family have an history of type 2 diabetes so I’m just trying make some right steps.

We all want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. “Crunches work only the muscles on the front and sides of your abdomen, but it’s important to target all the muscles of the core to get more defined abs — including lower back, hips, and upper thighs,” says Lou Schuler, co-author of The New Rules of Lifting for Abs.

Fake foods, on the other hand, are what you want to avoid at all costs. These are most of the foods you’ll find at your local supermarket: bagged, boxed, frozen, items loaded with unhealthy additives and preservatives you don’t want to be putting into your body.

I am currently out in Afghanistan and trying to cut the last few kg’s of fat before I get home next month, I follow a similar training program to what you reccomend, 2 on 1 off for weights (use a 6 day week) and 3-4 HIIT sessions, this has worked really well and have seen good growth over 5 months.(2in chest 1in arms) but have struggled with leg growth, despite training legs harder than anything else alternating a heavy squat and heavy DL based session every week. Do you think training to much cardio could impact on leg growth particularly when done fasted in the mornings? And is a protein shake sufficient to stop catobalism but still allow the benefit of fasted training on fat stores?? ( I have no specific Bcaa’s)

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I work nights!!!! I get off work go home drink a protein shake and/ or eat some oatmeal ,in addition I take supplements and go lift . When I come home I drink protein shake along with some low fat cottage cheese and tuna with avocado then I go to bed. is this ok??? I feel I have more energy working out when I get off of work then I do when I wake later in the afternoon. Also I am a mom of two so my schedule works better this way as well.Should I be eating through the night while at work?? I lift 3-4 times a week and do cardio the other days off day sunday.

All participants exercised on their regular schedule and followed a high-protein diet. One group of the athletes maintained a ~12% calorie deficit, eating about 300 calories less than they burned each day, and another group maintained a ~24% deficit, eating about 750 fewer calories than they burned.

Great article thanks a lot! I also have question. So I’m 49 days into a weight loss program. I’ve dropped 12 kilos in that time just through limiting my calories to about 1,000 – 1,500 per day and training 4-6 times a week a mixture of cardio and weight training. I now feel like everything is slowing down and I’m not getting anywhere, I’m tired, slow to recover and belly fat also not going anywhere now that my early weight drop has happened. This morning for the first time I had a protein shake (with water not milk) before going to the gym just to put something in my stomach and I put an espresso shot in that as well. I use Body Science Whey Protein Isolate – would that have raised my insulin levels right before training effecting the fat burning ability my training would have? Or should I move to maybe just drinking some water like you do, shot of coffee too perhaps and then have my shake post workout. I would load up on the supplements like you’ve laid out above but I’m on a very tight budget at the moment so I’m trying to cut whilst being a hobo…

While this approach to losing belly fat is not a good fit for everyone (such as some athletes, those who are underweight, or women who experience hormonal alterations easily), it has been shown to help many struggling with being overweight to drop pounds while not feeling hungry or deprived. (11)

I also recommend incorporating Buteyko breathing into your workout, which involves breathing through your nose while doing your workout. This raises the challenge to another level, but it will also help you pace yourself as you may need to slow down in order to keep breathing through your nose.  

Is it really possible to lose that annoying belly fat in seven days? Nutritionists and physical trainers have come up with effective ways on how to lose belly fat in a week, so you can transform yourself for the better in as little time as possible. With enough focus and dedication, you can enjoy having a flat tummy and a healthier body. Starting from the first thing you do in the morning to your bedtime rituals, these tips will help you take inches off your waist fast when you easily lose belly fat in 1 week at home. Here’s how! http://waysandhow.com/?p=24094

losing belly fat in a week, eating healthy to lose weight, rapid weight loss diets – Gaining a flat belly can be a real struggle. Often, the difficulty is because of the belief we put in misconceptions. Here’s how to get a flat belly.

Doing only sit-ups and crunches can actually cause the appearance of more belly fat, as the abdominal muscles grow in size and shape, they will push out against the fat, making it appear larger and thicker. Instead, aim for a combination of cardio and weights.

My biggest problem is I suffer from M.E (Myalgic Encephalomyelitis) so HIIT is out, but heavy weights is what im doing in the garage when I can, I am taking L glutamine, B12, Acteyl L cartine and omega supplements which have really boosted energy and sleep along with the diet.

No, you would not be fasted in that case. Fasted training is when your insulin levels are at baseline, and that meal will raise your insulin, despite the lack of carbs. Being in a fasted state usually translates to about 5 or 6 hours since your last meal.

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Ok after reading some of the comments below, I’ve gotten my answer for #1! Seems like it is better to do weight lifting in the morning as opposed to the cardio, so I will switch that up! Sorry to have a repeat question in the thread!

Fat cells. Once a fat cell, always a fat cell: After you’ve acquired them, neither diet nor exercise will reduce the number (though they can shrink in size). That fact is discouraging enough, but now new research has found that fat cells increase in both size and number as people age.

1. Sprinting. If you want to run to lose weight, then sprint. Run as fast as you can for 40 – 100 meters and then take a short rest. Complete 2 – 12 sprints as your fitness level dictates. And for an extra challenge, do your sprint work on a steep hill.

Even if you do not have a bicycle, you can still do this exercise. Lie on the mat or on the floor and keep your hands either behind your head or by your side as you do in crunches. Lift both the legs off the ground and then bend them at the knees. Bring the right knee close to the chest, keeping the left leg out. Then take the right leg out and bring the left leg close to the chest. Alternate bending the knees as if you are using a bicycle.

Sorry for maybe repeating the same question , but should I keep going on or change a few parameters ? ( like I eat the same foods everyday, I change only on weekends , Its been like this for quite a while , only the quantity is changed. ). Do u think that even though I succeed in being in calorie surplus/deficit , I should not stick to the same foods and that might be the reason that my body responds so slow ( coz it adapts , maybe ? ). I would really like to know if that matters a lot or not .

Any more and you’ll overdo it! The key factor that makes interval training so effective is intensity. To reap maximum results, you need to work out at maximum intensity, with rest periods in between spurts.

As a side note, I took L-Carnitine shots for 2 months and that’s when I saw most progress with losing fat. I stopped that this month and recently started taking BCAA before my fasted training early in the morning as you suggested.

Whatever it is you are normally eating for carbohydrates, reduce it by exactly one half. If you eat a bowl of pasta a day, instead eat ½ a bowl. If you eat a sandwich with two slices of bread, try instead to eat a sandwich with one slice of bread.

I think you’re a rockstar thanks for taking the time to respond and give me more resources. I’m going to get into them now and learn some more. I’ll pick up your supplements too when I can. Are you retailing only online or are you in stores as well? I’m in Australia currently

While whole flaxseeds are high in the fat-shrinking nutrient ALA, their hard exteriors often resist digestion, meaning you don’t necessarily get the nutritional bang for your buck. Go for the ground version (also known as flax meal), which has about 2.3 grams of ALA per tbsp, or get nearly a week’s worth of the good stuff by drizzling a little of the oil onto your salad. Studies have found flax to be helpful for cardiovascular disease symptoms like hypertension, according to a recent study in the journal Hypertension.

My question is this: I’ve been getting back to building muscle after a slight injury to the shoulder so have been strengthing it, I’ve definitely noticed the difference in my back, shoulders and chest definition, but not in my arms (I only do pull ups as my elbow hurts doing curls so I stay away from them).

One easy way to find out if you’re carrying too much abdominal fat is to wrap a measuring tape around your body at the top of your hipbones. If your number is more than 35 inches, it may be time to take action. The good news: Getting rid of belly fat is simpler than you might think. With the right plan, it’s actually easier to lose than stubborn lower-body fat or the seemingly impossible to tone back-of-the-arm flab. Stick to these diet and exercise guidelines, and you’ll be slimmer — and healthier — by summer.

When we set out to lose weight, many of us focus on getting a toned, flat stomach first. After all, it’s motivating when you find yourself slipping into jeans that haven’t fit you in years, and the compliments that come flying your way can help you stick to your healthy-eating and exercise routines. What’s more, losing fat around your middle is a surefire way to improve your health: Research links larger waist size to heart disease, diabetes, and even some cancers.

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High-intensity interval exercises are at the core of my Peak Fitness routine. This short intense training protocol improves muscle energy utilization and expenditure due to its positive effects on increasing muscle mass and improving muscle fiber quality.

I guess maybe I have just hit a plateau but I just can’t seem to get this belly to slim down. I can seem to get past the 134lbs mark. 2 years ago I was 125 and not working out or eating right at all, and now it’s like my whole life and my belly is fat! lol. I tried caffeine but I am super sensitive to it and even taking 1/2 the suggested pill dose was enough to seriously mess up my sleeping.

1) Can I take YOHIMBINE out of the routine and still achieve the same results? Is there other supplements I could consider to replace this? It’s rather hard to get your hands on this product if not in the U.S.

Awesome! Glad you’re enjoying the content. Nice work with the cut, and great momentum with 1.1/week! Could slow down to 0.75-0.5 as you get to 10% and single digits. Good to hear you have lots of room left until BMR! Keep it up man. Single digits right around the corner.

When I read this article previously, I thought I read about adding a protein shake after lunch or before bed, but cannot find that included in this version of the article. Can you please let me know if it was something I misread or remembered incorrectly?

Hey, I’m wondering if you have any advice for women when cutting, with smaller number ranges to work with. I have a hard time cutting because a 25% deficit puts be at about 1,150 calories per day! This just seems way too low, and there’s no room to go lower from there.

I’ve now lost almost 40lbs. I had a body pod test done and I still have 12-13% bf left and a little lower belly flab/fat. How do I get rid of that last bit. And how do I lose or get rid of the loose skin on my lower belly?

Start by cutting back on ultra-processed foods, bubbly drinks, gum and sugary beverages. While no single food can “spot train” belly fat, some smart swaps can ease bloating, improve gut health (eliminating cramps and gas!) and help you feel less puffy. Fill up on these foods instead… 

Definitely. My question was more in relation to the recommended supplement regimen. What would I take upon waking (if anything) knowing that I can’t exercise until about 4pm? Would I still want to take the recommended morning supplements?

One of the biggest questions I get is “how do I lose my belly fat? I’ve tried several things but nothing worked”. When I ask what you tried I hear 100 daily sit-ups, cutting calories drastically, excess cardio, fat burners, etc.

thank u. so for my next questions how can u be lifting heavy and not gain muscle if you’re only in a small calorie deficit like 20 PERCENT? and also when you’re dealing with water retention that completely stood you from losing fat right, i have also read your article on that too, but i don’t think you mentioned that. thamkk u

Eat Healthier. Apply the 8 nutrition rules. Eat breakfast. Eat every 3 hours. Proteins, veggies & fruits with each meal. Carbs post workout only. 2 cups of water with each meal. Whole foods 90% of the time.

The new book Zero Belly Breakfasts will have you looking and feeling great in no time flat, thanks to hundreds of delicious and nutritious breakfast secrets—and more than 100 mouthwatering recipes you can prepare in minutes! Compliments of today’s most influential nutritionists, each recipe features fat-burning proteins, belly-filling fibers, and healthy fats that will boost your metabolism and lead to all-day (and night) calorie burning, including eggs and omelets, pancakes and waffles, breakfast meats, sandwiches, homemade cereals, oatmeals and overnight oats, and creamy and delicious smoothies.

The diet also recommends you cut back on high-fiber foods like beans and broccoli. Yes, they may cause gas — maybe even a bit of temporary bloating if you’re not used to them. But these foods are great ways to lose weight and keep it off. Fiber helps you feel full, so you eat less.

A study that observed over 2,000 people found that those who consumed alcohol every day but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days when they did drink.

According to me, losing weight is much more than just consuming fewer calories to bring about a drop on the weighing scale. For a lot of people, it is essential to safeguard themselves against the growing menace of lifestyle diseases.

I don’t think I’m understanding something. Mike says to burn more calories than you consume on a daily basis, but that would mean you would need to eat very little food. 1 apple is 72 calories. 1 egg is 70 calories. An average workout I probably burn about 500 calories. So it is so easy to consume a large amount of calories and burn very little in a day. Am I misunderstanding something?

Add low-fat dairy to your diet. Protein-rich Greek yogurt, skim milk and even low-fat cheese can make you feel full and reduce calcitriol, a hormone that increases fat storage. Eat at least 6 oz. of yogurt per day, choosing unsweetened or minimally sweetened products over sweeter versions.

Not only are vegetables like kale, lettuce, and broccoli practically calorie-free, they’re also full of vitamins and are super filling. Munching on these at lunchtime or for a snack will make you less likely to eat something naughty and pudge-inducing later on.

Slouching is the main reason for fat accumulation in the body. Learn to sit straight right from your childhood. Sitting with a curved back or spine may result in fat accumulation around your stomach area.

We now know that this type of fat, called visceral fat, churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. The result: It’s worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes and heart disease. (Give your entire body a shape-up in just minutes a day with the exclusive ballet-inspired routines from Prevention’s Flat Belly Barre!)

Hi Mike. I really like all your articles. Thank you! I’m planning to follow your routine and take the 3 supplements you recommended. However, I’m so confused about the dosage. I read from the labels that the serving size is 4 capsules for both forge and phoenix. According to your routine, that would be 8 capsules for each supplement per day. Isn’t it too much? I’m 180 lbs btw. I’d appreciate if you could give me some pointers. All the best!

Eat breakfast. It might seem counterproductive to eat if you’re trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower.[2]Building a healthy breakfast:

Unfortunately, the general understanding of rest is relaxing in front of TV or dining out — what we call “passive rest.” But really, our rest should consist of sleep, and our leisure time should consist of fun physical activity, which is active rest.

Replace your processed grains with whole grains. However, instead of simply buying whole wheat bread, eat quinoa, oatmeal, apples, bananas, flax and wild rice. These fiber sources appear to help digestion, flush the system and help with fat reduction.

Some people say to get rid of stubborn fat you have to ‘stop’ dieting and eat more and excercise more becasue eating less and exercising more can get you metabolism to burn up to 300 calories less.(metabolic slowdown)

Omega 3 fatty acids are lauded with such attractive qualities as delaying ageing and fighting degenerative diseases. However, it’s less well known that eating fatty fish is also excellent for weight loss (when accompanied by a balanced diet and regular exercise, of course). Foods such as mackerel and herring are high in protein and ‘good fats’ that help to break down some of the more dangerous fats in your body. Try to eat fish twice or thrice a week.

Watching that extra junk around your trunk turn your body into a full-blown Buddha belly puts you at an increased risk for heart disease, diabetes, and early death. Luckily, losing the weight doesn’t have to take forever; with these 22 belly fat-fighting tips, you can shave two inches off your waistline in as little as two weeks. Think your age will stand in the way of your weight loss? The 20 Ways to Lose Your Belly When You’re Older will help folks of any age get on track to their best body ever.

The supplement β-Hydroxy β-Methylbutyrate (also known as HMB) is a substance formed when your body metabolizes the amino acid leucine, which is an amino acid that directly stimulates protein synthesis.

If you’re keen on reducing your tummy fat quickly, it’s advised that you cut out alcohol from your diet completely. If that sounds too severe (life is for living, right?), then aim to drink cut down your intake by capping the volume you drink in one sitting to one or two glasses.

Yet studies over the past three or so decades consistently show how those with BMIs closer to but not exceeding 30 live longer than those at 24 and lower. The lower the BMI, the earlier comes the grim one.

“how to lose fat under chin and neck can’t lose belly fat male”

Remember that it takes a 3500-calorie deficit to lose one pound of fat. That is, you have to either burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week. Break this up into daily limits. To burn 3500 calories a week, you should aim to have a 500 calorie deficit every day. For example, you can exercise to burn 250 calories and cut 250 calories from your diet.

Work your core. When many people think of core strengthening, they think of stomach crunches. Crunches are helpful for building abdominal muscles, but contrary to popular belief, crunches won’t do much to lose the layer of fat stored in your belly, and can actually cause significant damage to the spine.[35] Instead, try a workout routine that strengthens your whole core, like yoga, or try abdominal presses and planking.[36]

Some people are also more insulin resistant, but the vast majority will do better with more carbs if they’re lifting weights. Of course, some people respond better to training than others in general, too. The fact remains that you have to consume fewer calories than you burn in order to lose weight.

Belly fat, or visceral fat, is an especially harmful type of fat that sits around your organs. The first 2 weeks of belly fat loss are the most important, because changes to diet and exercise can result in relatively large weight loss in a short time. Learn the truth about how the body stores and removes belly fat, then adjust your lifestyle for maximum fat reduction.

You must have noticed that some of your friends eat a lot of sugar-based foods, fried foods, or cold drinks. Yet, they manage to have a flat stomach, the reason being they have a very high metabolic rate. If your metabolism is not good, you may have a bloated stomach. Thyroid conditions, diabetes, and other medical conditions can be the reasons for slow metabolism.

Try weight lifting. Strength training, which includes weight lifting, stomach crunches, etc. builds lean muscle mass. Because muscles burn more calories than fat does, your body will use calories more efficiently. Doing strength training at least three days per week, paired with moderate aerobic exercise, has been connected to losing belly fat.[8]

To burn belly fat faster and reach those six pack abs, we need to get rid of those bad habits. And take up ones that support our diet and workout routine. These are typically simple steps, but they can help to lose belly fat faster.

One of the quickest ways to cut a whole lot of calories out of your diet is to stop drinking calories. Go for just plain water or start drinking tea (a quick trip to TeaVana will open up a whole new world of scrummy beverage choices for you – treat yourself).

• Get juice with benefits. In a study in the American Journal of Clinical Nutrition, those who drank three glasses of calcium- and vitamin-D-fortified orange juice a day for four months had less belly flab than those with unfortified OJ.

Wondering why we are talking about sleeping here? Adequate sleep is very important for weight management. Everyone needs six to eight hours of sleep. According to a recent study, too much of sleep or the lack of it can lead to weight gain.

BodyRock is your 24 hour fitness pal, offering daily high-intensity interval training exercises to help you reach your fitness goals. In our community we support each other as we train by sharing ideas, recipes and motivational tips that keep us on track. Fitness is a journey and each of our lives are comprised of stories that chart the ups and downs of our individual quests to reach our goals.

I hate to say it. We’ve all seen people with “good genes” and wondered if they had any idea how lucky they are. They probably don’t, but that’s okay. Consider it a character-building experience. If you blame your ancestors for excess flesh in the middle, don’t feel helpless. You just have to work a little harder than some others.

However, if you think you’ll be successful “spot treating” your belly fat with crunches, think again, says Julie Buckley, a UK-based personal trainer and author of Ignite: 4 Weeks to a Leaner, Faster, and Hotter Body. “There are a few key exercises you can incorporate into your workout routine that are effective at burning fat from the belly and the rest of your body,” she says. Here, Buckley and other personal trainers share their favorite belly fat-blasting workouts that’ll help you whittle your middle—fast. (You can also fire up your metabolism and flatten your belly with the simple plan in Prevention’s new Walk Your Way to Better Health!)    

A word of warning. You need to keep a close eye on your portion sizes, as it is very easy to overeat foods such as nuts and guacamole. Although they are high in nutrients and MUFA’s, they are still fats, which means they are high in calories. Therefore, you need to be careful, to ensure that you control your intake of these foods to ensure you lose belly fat. Add small, but regular portions of MUFA containing foods to your meals.

You know that protein’s essential for a slimmer you. But here’s why protein really needs to play a prime roll on your plate: “Your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to it properly,” explains Louis Aronne, M.D., director of the obesity clinic at Cornell University. Insulin promotes fat storage—especially around your belly—and a diet high in protein may protect you against insulin resistance, says Aronne. In one study, obese women who followed a diet for eight weeks that was roughly 30 perecent protein, 40 percent carbs, and 30 percent fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16 percent protein, 55 percent carbs, and 26 percent fat.

To make this exercise more challenging, draw as big a circle as your can, starting from directly above your hips to brining your legs as low to the ground as you can, while maintaining control and good form.

Spread 2 slices whole-grain bread with 2 tsp each almond butter; place slices from 1/4 peach between them. Spritz sandwich with 1/2 tsp oil. Grill in a preheated panini press on medium-high until toasted or in a skillet over medium-high heat.

More than half of American women feel like they’re not getting enough sleep, according to a survey conducted by the Better Sleep Council. And this lack of ZZZ’s can have serious consequences—especially if you’re trying to lose fat. A study in the American Journal of Epidemiology found that women who slept five or fewer hours per night were 32 percent more likely to experience major weight gain over 16 years than those who got more sleep. Plus, according to a study from the New York Obesity Nutrition Research Center, when women got four hours of sleep instead of eight, they consumed more than 300 extra calories a day, mostly from fatty foods. Why? Too little sleep causes an increase in a hormone called ghrelin that stimulates appetite. (Here’s more on why sleep is the most important thing for weight loss.)

25 abdominal exercises are listed below with videos. Remember, these exercises are not the best way to reduce your belly fat. Do these exercises each and every day to bulid great ab muscles and build better abs. You should do these exercises accurately without any mistakes and don’t start with many exercises in one day. Increase the number of exercise and the number of repetitions gradually.

Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day — without any other diet changes — build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

Even a thin woman may be frustrated to discover that, as her estrogen levels decline during perimenopause, she is suddenly sporting belly fat, a place that she may never have had to worry about before now.

Hey Mike, what is the clear cut difference between Phoenix and Forge? Also if you do like a mini faste at the middle of the day (from Lunch to HIIT), don’t you have a lot of macros to catch up on from 6-7 pm when you’re done with working out?

Hello Mike, I love all the information in your articles. I’ve been on Intermittent Fasted training since Dec. I don’t have a problem not having enough energy to finish my workouts. But I’m having a problem shedding the belly fat. I came across this article and decided to give your plan a try. I ordered all the supplements you mentioned and received them two weeks ago. I’m adhering to your plan except I’m taking a lower dose of the caffeine because I never drink coffee or pop. Until I see how my system reacts. I do my workout and then cardio. Because it is just easier for me. Now here is my problem. Since going on these supplements the next day after my workout and every day since. I have very intense aches and pains in my muscles and joints. My workout routine and intensity has not changed. I’ve read that BCAAs help eliminate muscle soreness. Have you heard of anyone having this reaction? And, do you think it will go away after a few weeks when my system gets used to the change? Thanks for your help.

Sit-ups can help, mainly with building muscle and toning the area – but you will still need to do some cardio and eat a healthy diet to see significant fat loss. As Step 1 says, you can’t really lose fat only by targeting a specific area – you have to make a comprehensive lifestyle effort.

Carlsson AC, et al. Prediction of cardiovascular disease by abdominal obesity measures is dependent on body weight and sex — Results from two community based cohort studies. Nutrition, Metabolism & Cardiovascular Diseases. 2014;24: 891.

For HIIT cardio, warm up for five to 10 minutes, and then structure your workout so you go hard for 30 seconds to four minutes at a time and recover for an equal or slightly longer period of time. For example, sprint for 1 minute, then walk for one minute 10 times, for a total of 20 minutes. Cool down at an easy pace for three to five minutes to complete a session.

I’m ”skinny fat” at the moment as my arms and legs are skinny but my belly and thighs are fat. I’m doing weight-training for my whole body 4 times a week but I do not do cardio at all and I consume about 3,000+ calories a day, everyday.

Hey Thomas, awesome you’ve gotten great results following the program. I still have snacks between meals to hit my macros, and my cut is 25% TDEE deficit. No adjusted TDEE. 20-25% deficit is recommended.

There is no need to “eat back” the calories expended from HIIT cardio. The TDEE calculation already takes into account all exercise activity. So, your cutting target is 20-25% below TDEE. There is no modification to it required. Simply shoot for that target.

It’s my firm belief that when you gain as much weight as we did, 300lbs+ you get a badly uneven distribution of belly fat. So when you get lean you have that much more to lose in the lower belly. It’s like a curse, it was stored there at a high rate.

Starting your day with a healthy breakfast is a great way to prevent cravings for unhealthy food later in the day. A high-protein breakfast is great for weight loss* and reducing* belly fat since it satisfies you and shifts your appetite to neutral helping you get through without food cravings. Add some slow burning carbohydrates like whole grain bread to energize you and help prevent cravings.

Certain foods can help you with weight loss* and reducing* belly fat. Spices contain the compound capsaicin which has been shown to increase* the metabolism. This is the reason spicy food creates a temporary boost* in the metabolism which is beneficial if you want to lose* weight. Foods high in protein can also be helpful since it fills you up quickly and keeps you full for a longer time.

Enjoyed the article and think I’ve got some great advice. I’ve been going to the gym during lunch for 6 months and doing little weight lifting and then running, elliptical training, or riding the stationary bike for 25-30 minutes M, W, F and then lifting more (but not as much as I should have) and doing less cardio on T, and TH. I’ve noticed great improvement on everything but the gut lol. I think this will help me a lot. Thanks.

When you are starting out, start doing twist crunches 10 times per set. You should aim for two to three sets of twist crunches in your daily routine. Check out the video above for more details on how to do twist crunches.