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.
Jog, if you’re already fit, or walk briskly at an incline on a treadmill if you’re not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
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.
I have 25% of fat and going gym at night after work. Do whey protein helps me to cut my belly fat or should i take fat burner?? If yes at what time cause i go to gym at night and go for work in the morning
Social networks. Study examining the effects of weight gain among friends siblings, and spouses have found that a person’s risk of becoming obese increased by 57 percent if a close friend became obese, 40 percent is a sibling did, and 37 percent if a spouse or partner did. (3)
Obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat—particularly visceral fat—according to a 2009 Japanese study. “One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, M.D., professor of medicine at the University of Maryland, author of Fight Fat After 40.
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…
My question is, things are still moving (around 1.1lbs average loss per week), but how slowly will things move getting to 10%? I’d love to hit 9% but it feels pretty slow right now (compared to the former 1.5 to 2.2 lbs lost per week). I’m doing well for calories and have room above BMR still and nutrition is excellently managed as per muscle for life.
Get more fiber in your diet. Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels which can speed up the burning of visceral belly fat. Women should aim to consume 25 g of fiber per day while men should aim for 30 g a day.
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.
As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. “If women gain weight after menopause, it’s more likely to be in their bellies,” says Michael Jensen, MD, professor of medicine in the Mayo Clinic’s endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process. Read on.
Eat the skin on your fruits and vegetables. Incorporating more fruits and vegetables into your diet adds fiber, but only if you eat the skin, as that’s where most of the fiber is. Don’t peel those apples before you eat them.
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.
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 percent after five years.
What’s up Mike, hope all is well with you. So I bulked for 6 months gained about 18 pounds went from 10%-16% 175 pounds to 193 pounds. I have been cutting started at 193pounds now for a while I’m in my 14th week of my cut I’m sitting at about 178pounds. My BF% now is about 9-10% and I’m still losing about a pound a week and I feel good, I use IF daily for about 16 hours a day and everything feels like it is still on track, but I still have a little bit of hip fat to loose before I’m to the shredded point. I started my cut at about 2,200 cals and I have since dropped them for the past month down to about 1900-2000. My question to you is should I start to reverse diet my calories up 100 per week to get back to maintenance? If so should I definitely be able to lean up some more while bringing the cals back up since I will still be in a deficit for at least another month before I hit TDEE right? My goal is to get around 7-8% then start to bulk again. What route do you think I need to go? Thanks, have a good day.
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!
Visceral fat is also called “organ fat” or “intra-abdominal fat” — and it’s one of the primary reasons why you must learn how to lose belly fat. This fat lies in close proximity to the vital organs of the body, including the liver, kidneys and other digestive organs, meaning it’s a real health concern. Fat is actually similar to an organ, in that it releases compounds in the blood and alters hormone levels. (4)
You don’t need to give up carbs and go crazy with a protein-only diet. Instead, CrossFit competitor Christmas Abbott told us to embrace the macronutrient trifecta of proteins, complex carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat. Including all three in your meals will make you feel more satisfied so you end up consuming smaller portions. Plus, you’ll feel fuller longer, which helps you consume fewer total calories.
I’m lost on one point. My lifestyle is pretty seditary except for my lifting routine. I like to walk outside, or on the treadmill if it’s cold, for about an hour a day because it helps my mood. Is it still ok to do that, adding in some HIIT twice a week…. Will I be going against my goals if I do? Because otherwise I just sit around all day. My time walking re-centers me.
Follow these effective and simple exercises to reduce belly fat. You can easily do most of these exercises at home without the help of any personal trainer. All you need is determination and a lot of stamina. Reducing tummy fat is no longer an elusive dream!
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:
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.
I am going to gym for more than 1 year.Everyday i burn around 500 calories in trademill and strictly follow the exercise card made by gym trainer.I rarely feel hungry .I skip my breakfast and lunch.Only take dinner and that with two small rotis and small amount of veggi and dal.I am neither gaining strength nor loosing belly fat.When ever i ask my gym trainer they only recomend supplements.I have really got frustated.I am 19 yrs old and weigh around 70 kg.My height is 5 feet 6inch and my waist is 32.Please can u help me in this regard.I am like giving up gyming as i have lost all my hope
work for people that do endurance sports. I’m usually always in a caloric deficit but still struggle with losing fat in my stomach. I do plenty of HIIT training as part of my routine and eat fairly clean. Any suggestions would be very appreciated!