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How to Lose Belly Fat and Get a Flat Stomach
Knowing how to lose belly fat is the first step in gaining that flat stomach that so many people aspire to. Once the belly fat is lost, then you are only one step away from attaining the ultimate dream, the six pack! However, even a thin layer of loose belly fat can be hard to shift.
If you are looking for advice on how to lose stomach fat then following these tips and tricks will help you to lose that gut. Not everyone wants a washboard abs, but if you just want to trim down some inches around the waist and get a flatter stomach, these tips can help you.
Rather than dwell on the problems of obesity and weight gain lets focus on some solutions that you can take to lose stomach fat. We have broken the process of losing stomach fat down into five simple rules:
Throw Out The Junk Food – Belly Fat Rule 1
To lose stomach fat you have to throw out the junk food! You are what you eat, so don’t eat junk. Do not keep junk food like cookies, chips, sweets and other similar products in your house. If you do not have these bad foods lying around, you will not think about them and after sometime, you will break the bad eating habits. But, why is junk food so bad? Mostly it is due to the high sugar content of junk food. Most junk food consists of refined carbs and sugar, which when eaten quickly raise blood sugar levels, leading to reduction in fat burning and increase in appetite.
Carbohydrates and Losing Belly Fat – Belly Fat Rule 2
Consumption of carbs is essential, but there are good carbs and bad carbs. Refined flours and the foods that they create, such as white bread, pasta, donuts, cakes and biscuits should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat. “Good carbs”, such as fresh fruits and vegetables, should be eaten instead. Slow release carbs are also beneficial, such as oats, brown rice, some pulses and sweet potato. A diet that takes most of its carbs from fruits and vegetables, as opposed to refined flours, is healthier. Ideally granary or wholemeal bread should be eaten instead of white bread, and biscuits and cakes should be avoided. Consuming too much carbohydrate can bump up your insulin level, which can slow down your metabolism. Your body cannot metabolize too much carbohydrate at once because the body doesn’t need so much energy at once. The excess sugar from the carbohydrates will just turn into stomach fat.
Much research has shown that adopting the Atkins Nutritional Approach, i.e. a high fat/protein diet, is the way ahead to lose weight fast. Avoiding carbs increases the fat burning metabolism (lipolysis), which helps to reduce stomach fat.
Combine your meals with a good mixture of protein, carbohydrates and vegetables. Your source of protein should be in the size of a deck of cards; the carbohydrates in the size of your palm and the major bulk of your meals should come from vegetables.
No More Late Night Snacks – Belly Fat Rule 3
Try not to have late night snacks. The main problem with late night snacking is that there is not much activity done afterwards. People go straight to bed right after the late night meal because they are tired. So, this will cause high sugar levels in the blood stream and no energy spent after that. The excess sugar will just turn into fat. Losing stomach fat requires a strict diet.
Boozing Leads to Fat – Belly Fat Rule 4
Decrease alcohol consumption. If you drink a lot, you will accumulate fat around your waist. Although most people know that alcohol can lead to weight gain, many do not know the degree of impact that alcohol can have. Excess alcohol consumption can really give you a belly. Have you seen people that are slim all over but have a beer belly sticking out? Well, that is the effect of excess alcohol consumption. One gram of alcohol, which can be calculated as one ml of alcohol contains 7 calories. Even thought the amount of calories is smaller than the amount of fat, alcohol calories are completely useless. Alcohol does not contain any nutrients at all. So, the entire amount of calories consumed through alcohol will be stored as fat! If you want to lose weight fast then you need to stop drinking for a while.
Alcohol is also in the form of liquid. That means you can really consume a lot of it in one sitting! It is not to say that you should avoid alcohol completely, but just go for moderation. Do not drink everyday and limit yourself to just one glass of wine or one bottle of beer.
Exercise for Weight Loss – Belly Fat Rule 5!
Last but certainly not least, Exercise, Exercise, Exercise! Get up the couch, put down the beer and head on to the gym. If you do not know how to get started, hire a personal trainer to kick off your new healthy lifestyle. If you want to exercise by yourself, get some books on weight loss and exercise to help you start off on the right track. We have a growing selection of advice and articles to help you get fit here at MotleyHealth.com.
There are many exercise routines that will help you to get a 6 pack. However, the most important thing is to combine different workouts. Weight training is essential, as building muscle speeds metabolism. Intensive exercise, such as interval training and circuit training burns fat fast. Keep it varied, and you will lose weight.
Remember this fact: Belly fat is natural. Its main purpose is actually to protect the vital internal organs. To lose belly fat is to defy nature. This is why it is so difficult to achieve. But you can do it if you stay focused and work hard. If you are working out, you could consider taking a fat burner supplement.
Top Belly Exercises and Abs Workouts
Remember to do intensive cardio workouts, compound weight training, and control your calories intake first, then target your abs with some of these exercises:
- How to Get a 6 Pack
- 3 Exercises to Build a Solid 6 Pack
- The Right Exercises for the Core Workouts
- The Boxers / Martial Artist Abdominal workout
- Bruce Lee’s Abs Workouts
- Abs Yoga Workout
- Natural Bodybuilding Workouts – Core Training
- 5 Minute Pilates Abs, Obliques and Core Strengthening
- 15 Minute Abs Workout
- 2 Minute Abs Blast
For More on Losing Weight and Dieting
Feel free to search our site for more advice on weight loss and dieting. A good starting place is the celebrity workout section.
See also our new rules on losing weight and belly fat
Tweet Me!Recommended Reading
• 5 Tips to Get a Flat Stomach• The New Rules for Weight Loss and Losing Belly Fat
• What is The Truth About Abs?
• 5 Weight Loss Tips
• Britney Spears Follows Our Belly Fat Loss Rule No.4
thank you this has helped me and I’m motivated, i have had my fourth child who is now 4 months old,i put on over 20 kilos and have around ten to go but now want to work on my stomach as I’m ready after having a caesarean, thank you
Bella, glad to help. Once you are ready to exercise, this is the key. Check out Denise Austin’s videos as she is a great believer in sensible eating and 30 minutes if exercise for weight loss.
i have very bad stomach my weight is 65 kgs iam suffring a lot i am maried i have one daughter but iam only 22 years old. i dono what to do for my stomach. pls help me out for this.
Hi Kavitha,
At 22 years old you bare still young, so that will help you a lot. The first step for you is to increase you exercise. There are lots of opportunities to workout at home to fit exercise around your busy schedule. Have you ever tried yoga? Try 10 sun salutations first thing in the morning then again before bed. We have some tutorials here. Also, remember to eat healthy and try not to snack on bread etc. throughout the day. If possible go to a park with your child and play. This burns energy and introduces your daughter to a healthier lifestyle too.
hi, my aunt is pretty sure that i have polycystic ovarian disorder but i think it may just be that i am over wieght. i am 19 years old and in college. but when i am home for breaks i tend to not do as many activities as i would when i am school. i have a lot of stomach weight, especially the lower part of the stomach. i was wondering if you could ive me some tips to flatten it out a bit.
I’m only 19 years but i have a bad stomach, my weight is 70kg, I want my stomach to be in plz plz plz help me in this I will b really thankful to u guys.
Pamela, if your aunt is right, then one side effect of polycystic ovarian disorder is indeed weight gain. Visit a doctor for advice on receive treatment (possibly hormone therapy) to help address the problem. If this is not the problem, then exercise and healthy eating really is the key. At 19 years old your metabolism is still fast and you should be able to reduce your fat levels pretty quick with some exercise.
Sufian, you should just start exercising more. Lift some weights too. Have you seen out exercises for 6 pack abs, advice on looking like a cover model or the Bruce Lee abs workouts? Although exercise is not key (diet is) it is still essential. Eat lean, fight mean.
hi I’m a 20 years old girl and I have a very big stomach and also some fat on my hips and buttocks so please help me to get rid off this problem I will b very thankful for this…….
You just need to take a critical look at your diet with regards to junk food and sugar, and also get exercising. Check out Bums Tums and Thighs for video clips of exercises that help to tone up the areas you mention. Work hard, work up a sweat, get out of breath – and do this 3 or 4 times a week. Results will come.
hi,my age is 16.My weight is 64 kilograms and my height is 175 cms.I dont have much fat around my waist but i still want to reduce my weight little bit so that i can aquire 6 packs.Please help me
Hari, what exercise regime are you currently following? You are a normal weight for your height, so you should not be thinking “lose weight” to get a 6 pack, but toning up, building muscle, being athletic. 6 packs require exercise. Checkout out 3 exercises for a 6 pack, the 15 minutes abs workout and Bruce Lee’s Abs workouts.
just not eat too much
hi i’m 17 and im 159 lbs and a real big stomach. wat kind of exercises do you recommend
Take up a martial art – kickboxing, karate, wrestling, boxing, MMA – these will get you very fit. Full body workouts, lots of cardio, high intensity.
thankyou so much for giving us the chance to learn more about this issue, ive been trying to lose my stomache weight for the past couple of years and im only 20…but i had lost hope, by reading this today u have motivated me to keep on working on it…thanks again
hi im 13and i weigh 113 pounds… i have a stomach that looks horrible in those tight shirts that my friends wear. What should i do if i want a smaller belly?
Hello! Great article. Here’s my situation: I work out 4-6 times a week. On alternating days, I’ll do either an hour of cario or an hour of weight lifting. My legs, shoulders, chest and thighs all show signs of toning and improvement but my freaking stomach is being extra stubborn! Would you recommend a particular excercise that may be able to target my stomach? As far as eating, I work through the night so my schedule is a bit out of wack, but every day ill have less than a thousand calories. Usually a frozen healthychoice dinner and a couple of bottles of water and some fruit or 100 cal chips. By the way, I’m six feet tall and about 180 pounds. Thanks!
I have belly how do I reduce that , I would do exercise at home. Could you please help me to get good abs like six packs.
Thanks
Praveen
Nicole, there is only one solution that a 13 year old should consider – sport / exercise. Find a sports / fitness class – give martial arts a go, and do that. Also eat healthily, plenty of fruits and vegetables, limit the sugar.
Praveen, we have some good articles here on 6 pack abs. Check out the links in comment 12 above.
Welll, let’s see. I dunno where to start. D: I am 15, 5′2″, and 116 lbs. I work out a lot. Maybe 2 or more hours a day (I run, do aerobics, occasionally strength train, and do yoga)? And I follow a low calorie, low carb, high protein diet with a maximum of 1200 calories a day. However, even though I put a lot of work into my diet and exercise, I still have a stomach that isn’t flat! And I have stopped losing weight. The rest of me decently toned, but how am I supposed to get those abs I want?
what is the average weight for a 12 year old? please help me most of my friends are skinnier than me. pleasee
HELPPP!!!
Hi my name is Maria..I am a mother of 4 kids..I weight 230 pound..I realy want to lose weight I don’t know where to start and what to do..I have Slubby FAT arround my belly..I would realy like to shed them off!!! What kind of videos are recomanded?
Thank you kindly!
Hi Maria. Any video workout will work, if you do it. What do you like? If dancing, then there are many dance workouts on the market now. There are also traditional aerobics, boot camp style, boxercise.
Here’s a link to our Canadian Store.
A popular DVD at the moment is Jillian Michaels: 30 Day Shred. Have fun!
Hi Kelly, that really depends on your height and body type. But I would not worry about it really. If you feel that you should look more athletic (note that skinny really is not a good idea) then take up a sport or activity that will get you fitter. Do not worry about how others look. Just be yourself and have some fun with sports / exercise. Martial arts and dance are great ways to stay fit when young.
hi im 16 male, i gym it alot and have big arms for my age. i am sort of bodybuilding, i take protein supplements and do lots of press ups and tht for a tonnes body. i also have a bit of a belly and the bodybuilding wont shift this. if i get this belly away i have great abs so it have an amazing body. help, shal i go on a water only diet for a week and stl take my protein shakes and work out ? thats so i dont loose muscle, i just want to loose the belly without loosing muscle and loose the really quickly, ive gt a holiday soon and i need 2 impress if u get me! IS the water only diet a good idea
“IS the water only diet a good idea” – No! This is a crazy idea. I guarantee that you will not have the energy to train if you do this, and you could cause some serious harm. Do more cardio. Lots of bodyweight circuit training and some running interval training – sprints / jogs etc. Building muscle can reduce bodyfat, but intensive cardio does a better job. Compare fat percentage of worlds strongest man and a 100m sprinter. Professional bodybuilders work for years to get their shape. Do not expect quick results.
hi, my name is satnam and I have some fat around waist and stomach, my biceps size is 17.5, how can I reduce stomach and waist fat and gain more biceps size at the same time, please help me and recommend the diet
Hi Sat, this is a common problem. It is possible that your diet is relying too much on carbs. If you are building muscle well that is good, and indicates a healthy level of protein, however excess fat also indicates that you are eating too much of the wrong food. Go easy on the cars, increase the protein. Reduce calorie intake if possible. Also do more interval training, bodyweight circuit training etc. Lots of cardio helps reduce fat.
I got this belly fat and im trying to loose it.. I dont know where it came from.. i had a flat stomach once and all of a sudden BAM!! here is my belly.. Im going to try theses steps and see what it does..
hi im jarad and im 12 and i weight 143 pounds and i need help losing all of my fat
Hi Jarad. As a 12 year old, all you really need to do is get active. Take up a sport, judo, karate, soccer – anything to get you active. Be passionate, focus on improving your skills. Work hard. The fat will go, an you with become fitter and athletic.
Hi. My question is similar to Craig’s and Kim’s. I work out 4-6 times a week. Do about 45 minutes of cardio and 45 minutes of weights each session. I eat very well (low carb high protein diet). I have lost about 13kg (now 1.8m and 74kg) and while my body is starting to look toned i have a belly i just can’t shift. It built up from years of bad eating and inactivity. Am i doing the right things and just need to be patient?!? Does getting a flat stomach require years of consistant healthy living? If so fine, i’m in for the long haul but just want to make sure i am not approaching this the wrong way.
Thanks.
Hi, I am 22 years old and had been gaining a lot for a couple of years now. No matter what exercise I try or eat healthy- I just can’t seem to loose the fat in my hips, belly, especially on the sides, under the arms… It seems to be getting worse and worse.. can you please tell me what exercise should I perform or what I should do.
John, it sounds like you have made excellent progress. Remember, the belly fat in men is mostly visceral, meaning it is fat that surrounds the organs. This is natural, as it is there to protect (in relatively small quantities). This is why it is so hard to shift. But if you fat content is still reducing, albeit slowing, you will get there in the end.
Maybe you are doing too many weight sessions – how many each week? Try cutting back to 3 weight training sessions. but really working hard on different muscle groups each session, and always aiming to increase weight lifted or reps. Keep up with the cardio, but ensure that you are working hard. The “fat burning zone” is another fallacy. Get you heart rate up high, interval sprints / cycles are the way to go.
Sonia, you need to take a really honest look at everything you eat. There are probably a few problem foods that you need to eliminate. Maybe snacks, of portions a bit too big, or weekend binge eating. The only way is total honesty with yourself. Regarding exercise, so long as you are sweating, your heart thumping, and for a few moments throughout your workout you are working too hard to be able to speak, then you are ok. Anything less, and you are not working hard enough. Jogging and gentle aerobic exercise is not an easy way to lose weight. And forget about the “fat burning zone”, as that is nonsense.
Hi,
I had a baby 7 months ago. I am no longer breastfeeding. I am not happy at all with my body right now. I am 10 lbs heavier than my pre-pregnancy weight and it’s all in my belly. I can’t wear any cute clothes anymore because it looks funny. I can still fit into my old pants and jeans but I can’t clothes them at the waist. Of course after spending the day caring for my infant, I am wiped and don’t have the strength to set foot in a gym even though I know I should. I try to eat healthy but slip here and there especially when I’ve had a tough day. Before my pregnancy I used to work out 3-4 times a week. I really want to loose this weight and get my old body back.
Hi Lala, this is very common. My wife took 18 months to get her figure back after our son was born. The key is intensive exercise. For my wife Astanga yoga worked, and this was just one class a week with practice at home. When exercising ensure you put everything into it, as it may be the only time for days. Make every workout count. Also, if you learn Astanga (i.e. the sun salutation) then you can practice this before bed / when baby is sleeping in the evening. Just give yourself some time. If you can find a class to go to on a weekend and have your partner babysit then this also gives you some personal time which will help lift your spirits a little.
Obviously the diet is important though. You just have to be disciplined, and ensure that there are healthy snacks in the house – fruits, yogurts, nuts, seeds, tinned fish etc.
Here are my wife’s before and after yoga photos. It is possible!
I am a 33 yr. old female who needs to shed approx. 40 lbs. I carry a lot of the weight in the belly. I have heard you need to lose the fat then do ab exercises, then I have also heard you can diet and exercise the abs together. In the past I got my weight down by diet and walking, but still had the “pooch”. Any advise on how to lose weight proportionately? I don’t want to be thin w/ a big gut! Thanks!
I am 20yrs old. And I have polycystic ovarian syndrome, and I really want to know how do I loose my belly fat and also keep it gone because there is no cure for what I have.
And I forgot to mention that my doctor but, me on birth control for the cyst, however I know that birth control makes you gain weight so i stopped taking it. What is another option for me?
Hi Victoria, I do not know about your condition. Are you able to exercise? Maybe you could ask your doctor to refer you to a dietician who can assist specifically regarding your condition.
Iam a guy just turned 26 and weigh 250lbs. I have a pretty active job as an installer for the phone company. I dont eat junk food (Chips, candy, reg POP ect) I dont have a lot of time to eat during work so its usually a Classic DBL with fries and a Diet Coke. Better than what I ate last year I use to be 200 which was pretty good for 6ft but I just dont know what to do?
The classic DBL with fries is probably a killer. Swap the fries for a banana, and pack a couple more banana as snacks as they are an excellent form of energy, easy to dogest, and easy to carry to work.
You should also start exercising too. You maybe have an active job, but you need to get your heart rate up. Maybe do some compound weight training and circuit training, or takeup kickboxing. I know from experience that as you approach 30, the weight comes on easier. You have to fight to stay lean!
Sorry about not using my name. I don’t want anyone who knows me to know that I am trying to lose weight, I really don’t want the girlfriend to know. I’m trying to surprise her. Getting back on track, I’m 18 and I weigh 288. Its mostly in my thighs and stomach. I can’t seem to lose it no matter what I do. I have only been drinking water. I’ve been off sweets for 3-4 months now. I really need to lose as much as possible and as fast as possible. I walk/run over a mile at least once a day. I just can’t seem to lose any weight and I haven’t been gaining any muscle with weight trainning no matter how many reps or how much weight. I keep pushing myself but with no results I am losing faith in myself. Please help me. Any exercises I could do or any pills (only to help boost metabolism like acai berry). I really just want to be tone which is the opposite of most guys. To give an example of what I look like…. I look like the kid from the goonies, the one who does the truffle shuffle, just older. Please help..
Hi xCGF. You need to focus on your diet. Giving up sweets is a good start, but there must be other things you are eating that are causing you to remain overweight. Try following a low carb diet for a month. Ditch ALL bead, pasta, rice, pastry, biscuits, cakes, chocolate, ice cream etc. Make no exceptions, ever. Eat a lot of salad, but go easy on the dressing. Use olive oil to dress. Eat eggs for breakfast, and drink smoothies. Eat fish for meals, and pulses. Go easy on red meat and high fat cheese. Then WALK MORE. 1 mile a day is good, 2 miles twice a day would be better. Start doing bodyweight circuit training – push ups, squats, lunges. Consider joining a martial arts club, these really do help you get fit. Box and kick your way to fitness. You can do it.
Hi hopefully you can offer some advice.
Im 20 years old and I weigh about 83kg, 184cm. Im very into refereeing in sport and fitness requirements are something that is slightly holding me back. Im quite slim but I do have a belly that I put down to living the student lifestyle for last few years.
In the last week I decided that this was the start of the change. We have an old exercise bike at home and I do 30 minutes a day on a high level on this. I have stopped eating after my evening meal (about 8pm) and I have switched to wholegrain bread instead of white. I also would have about 2 hours of sports refereeing at the weekend.
Whats worrying me is I have no idea of my “ideal weight” and whether I can maintain the changes I have been using the last 4 days. They arent hard or taxing but university starts again in a month and Im worried can I keep these healthy changes going.
P.S. are there any other small tips you would recommend?
Hi I’m a 16year old girl. I’m probably the right weight for my height, just really need to tone up and get fit? I’m 165cm and 56kgs. I get tired so quick when exercising. Any suggestions?
I’m 30 yrs and had developed fat on my stomach. I used to have a flat tummy but not i keep on putting more weight. What must i do?
Hi Ash. The more you exercise, the more energy you should have in time. Regular exercise makes us more energetic. If you are really struggling during exercise, ensure that you eat something half an hour before, a sandwich and a smoothie (for example). This should give you the extra energy you need.
Hloniphile, follow the rules here for a start! And make sure that you increase your activity. When we hit 30 years of age, it gets harder to keep the weight off!
Hi, I turned 30 in March and have always struggled to maintain anywhere close to a flat stomach but these past few months am finding it harder and harder. I run between 5-10k 4 times a week, limit my calorie intake to around 1,000 – 1,500 a day (more relaxed at the weekend) but am not noticing a difference. I’m 5ft 2 and weigh 53kg so am not over weight – it’s literally just my stomach! What do you suggest I try to shift this weight/fat?
Until recently I never had a weight problem as I exercised regularly and had an ok diet but at the begining of this year I suffered and still do from depression, since I started on the anti-depressents I seem to have ballooned. In 4 months I have put on an additional stone particularily round the lower abdomen and constantly look and feel bloated and lethargic. Although my diet hasn’t particularly changed and I am still active, though admitedly not to the extent of last year, I must be doing something seriously wrong to be gaining weight at this rate and I’m not sure what to do to lose it and look less bloated.
I am in my mid 20’s and have recently lost approx 25 pounds in the past 2 months running between 3-6 miles everyday. For the past 2 weeks i have reached a point where i have plateaued. Although my clothes fit better it seems as though my bellyfat continues to hang on. It is pretty frustrating. What more can i do to get this result. Im putting in the time and the effort. It just seems like this area does not want to shape up. Perhaps my want for increased progress is creating this illusion. What do u think?
Louise, you are doing all the right things. Maybe look less at calories and more on what you eat. i.e. less refined wheat, sugar, more lean proteins. Do some bodyweight circuit training or yoga, this will tone your muscles, which will boost your metabolism a little.
Hi Ruth. It is difficult when on any medication, as medication messes with hormones, metabolism and appetite. Getting more active will help. Studies have shown the exercise is a great way to cope with depression, and exercising outdoors is even better. Look for group exercise activities that you could do – maybe a fitness boot camp, running club, or look to martial arts, as these are often sociable ways to stay in shape.
John Doe, give it time. You are making excellent progress, and only 2 months in. Start some circuit training, run every other day, and do intensive bodyweight circuit training exercises as these will fire up your muscles and get you burning more fat. We have plenty of exercise ideas on the site, do a quick search and you should find something to inspire!
Hi, I have a 16 month baby. So before I got pregnant I had a firm flat tummy. Since I gave birth my stomach has got bigger day by day. I don’t want it to blow up and hang loose like I’ve seen in many women who have kids. How do I make it firm and loose the fat that has accumulated?
Hi Peris, welcome aboard! You need to work on three areas:
1. Your diet. Women generally balloon after birth because they start eating more snacks and comfort food. Take time to prepare healthier foods – salads etc. And snack on fruit, not junk,
2. Increase your activity. Join a fitness class, or buy a fitness DVD and follow it every night after your child has gone to bed.
3, Work your core. Do some crunches, press ups, side bends etc. and strengthen the supporting muscles in your waist area.
Hi! I am glad I found this site. This is very good info. My problem is that I had a son at 19 yrs old and lost the weight fast, but had a daughter at age 28 when I got married and she is 9 now. (which makes me 37) The weight did not fall off so easy and with the busy lifestyle I dealt with being married, two kids, full time job, part time college, minister’s wife (church all the time!), homeowner, etc. Well, now I am recently divorced, 2 kids with me, go to different church (maybe once a week, no longer minister’s wife), not working but pursuing my own business ideas, and college. In a nut shell – I have much more time for me (happy and at peace!), can do what I like and want with my own businesses and college, and working on losing weight. I have stretch marks also that I am looking into creams for healing of them. I exercise at home and walk briskly 6 laps on a track at local school. I even park at the far end of parking lots just to run up to the stores I go to. Eating habits are much better now since the bad ones came from my ex-husband. But I still need advice because it is not falling off as fast. I will follow the advice a see on this site. It gave me insight. Thanks so much!
I am post a comment again. The first one kinda long. Basically, I am a mother of two working on losing weight especially in belly area. I have stretch marks also which I am considering stretch mark creams to heal them. thanks for the advice posted here. Any tips for me?
Hi Kris, good on you for getting more active again. You are certainly making the right first steps. Assuming that the track is the standard 400m, then 6 laps is a mile and a half. Are you doing this every day? To speed up the weight loss, you need to ensure that you are increasing the intensity of your exercise. As the weeks pass, and you become a fitter person, you need to start doing more. More laps, or faster laps, or more exercises at, longer sessions. and/or more intensive exercise. Walking however is an excellent way to get fit, but it is recommended that you walk for an hour everyday. This can be split into two 30 minutes walks.
Also, as mentioned in the article, take a really critical look at your diet. After 30, every little extra bit of junk food and sugar seems to just add to weight. Cut out the bread and snacks, eat more salads and fruits. Drink water instead of soft drinks. Go easy on portions. The sad truth is, weight does not fall off a 37 year old fast like it can off a 17 year old. But follow the wise words of Confucius – “It does not matter how slow you go so long as you do not stop”, or those of Nike – “Just Do It!”. Never give up, believe in yourself, and keep pushing yourself to greater heights, mentally, physically and spiritually!
Have you tried almond oil on the stretch marks?
I have been working out pretty regular for the past 9 months or so; and the past two months more intensely, with 3 mile runs, going to 4, and weight lifting mostly with the pully machines. I quit drinking alcohol completely about two months ago. I have been eating several small meals a day, I am near competely vegan (have been vege all my life ), and eat salads, nuts, tofu. Also I have used some of the protein gainer drinks made by gnc, etc, thinking I can gain muscle mass – and it has worked, but very slowly. I have noticed that my belly is still quite flabby no matter what I do, even though the rest of my body is getting harder (except perhaps for my butt, which seems to vary). I also am frustrated by conflicting ideas I have seen on different websites and comment boards about when to rest the muscles etc – for a bit I was liftiing weights nearly every day, and skipping on the aerobic running, then started emphasizing more of the running – and my legs are really nice, my posture is better, and my arms are more massive – however, it seems my body type is such (I’m male 6′2″ and about 200 lbs.) that if I take a break for only three or four days, everything very quickly goes flabby ! I mean super quickly! It happened this past week, and it’s very frustrating – I had been exercising a lot, then took off a few days and with a poor light diet, no exercise – because a loved one had to be in hospital – and now (she’s o.k.) my body seems to be back to a month ago – kinda flabby and slouchy. It’s extremely hard work to keep up with the pace of a strenuous routine – for some people it seems to be easy to maintain a fit body – I have always had trouble as my body seems to like to just flab out any chance it gets ! – though I’ve never been fat, I appear skinny or slim, but with flab. I think it’s genetics! What do you have to say about the genetic reasons for stomach flabs and generally fat around the body? Thanks for your insight.
Genetics is definitely a big issue, it can be our savior and our nemesis. Some are lucky, others less so!
I am 33 and I have a big belly that I would love to get rid of. What do I need to do and eat to get rid of my belly fat? I am going to the gym and I have stop eating after 9pm
It will take time, but follow the rules here. Add more compound weight training to your gym workout. Build muscle to burn fat. Do cardio to get fit. Cut out all the junk, sugar, beer. Eat healthy salads and fish. Reduce your evening meals further, eat just fish or chicken in the evening (no carbs at all). Ditch all soft drinks and only have water. Eat a healthier breakfast. Some of these articles may help:
10 Foods For a Fat Burning Diet
Various artciles on building a six pack (OK, this may never happen, but they all strengthen the core and help to tighten it all up!)
Military strength workouts – great compound weight training workouts
Tabata Interval Training
Circuit Training Workouts
Add these into your current routine. Also, think about joining a kickboxing gym, This will burn the fat!
hi, im 16, 176cm tall and weigh 52kg. I train daily including running, boxing and set trainings for my sports. my job even involves me sprinting a lot. i have a nice stubborn layer of belly flab that i really need to vanish in order for me to feel comfortable in my athletics uniform. what forms of exercise will get rid of this flab? please help!
Hi Tess, according to your stats you are underweight. At 176cm tall (5 foot 9) you should be about 62kg (136 pounds). It sounds to me that you are extremely active. You should look at your diet, maybe eat more proteins and ensure that you eat healthy carbs (salads, pulses, fruits, nuts) to fuel your muscles. I would like to see you put on some weight, bull up a little, and look more athletic. This will also help with your athletics training.
I am doing cardio 4 days a week and circuit weight training 2 of those days after jogging. I seem to have toned my body everywhere except my belly. Should I increase my speed of jogging as suggested by someone or increase the amount (currently about 30 mins) of running I do to 40 mins? Been working out only for the past 6 months and lost about 15lbs.
Best to try increasing intensity. Maybe perform sprints in your run every 5 minutes. Also, you could add some weight to the circuit training, maybe some bench presses and squats.
Hey, I’m 13 years old and ever since I hit puberty I’ve been really struggling with my weight. Because before that even if I ate a lot I’d like, gain zero weight. I’m not fat now- I weigh 105 pounds and can fit into size 0 jeans- but I have a real issue with stomach fat. It’s depressing. I want my old tummy back.
Do you know any specific exercises I can do? Like, what work outs are best for losing stomach fat? Thanks!
hey im not overweight but im trying to get a six pack, ive been running alot and doing various types of sit up exercises and i eat quite well, but i noticed my lower belly is still a bit chubbier then the rest of my torso, do you know what exercises there are to target my lower stomach?
Hi Alice, if you are size zero then you do not have stomach fat! Take up a sport, get active, enjoy yourself. Eat healthy food and stay active, and do not worry – you are too young. Unless you are much less than 5 foot you may even be under weight. How tall are you?
Giants, you need to start doing some serious compound weight training. The only way to reveal a 6 pack is to burn the fat, and to do that you need to build muscle. When doing crunches etc. use weights. Treat your abdominals like you treat your chest and shoulders – adding weight makes bigger muscles. Jack knives hit the lower abs (like V-sits).
I’m naturally tall and thin, plus i’m a high jumper so i fit the stereotype quite well… but i still do have a layer of flab that needs to go in order for me to be able to jump at nationals again. I’m self concious and would really appreciate any available tips/hints to help shed this extra fat?
Tess, do you do any weight training to help with your high jump? Squats, lunges and cleans are all great exercises to build strength in the legs, and also to burn fat. I would suggest that you start making yourself the best athlete possible, and in time the belly fat will disappear.
over the summer i stopped exercising and i gained weight like crazy and now i have some fat that i really need to get rid of but its just on my stomach and a little on my thighs what can i do that would work fast?
Hi!! Thanks for excellent advice!! To answer your questions… I try to walk everyday 6 laps on the 400m track. I recently started back college, so I am going to utilize the campus gym to get the more intense exercise you mentioned. Would 3 times a week at gym with exercise equipment for maybe an hour each session be enough for me? The campus gym has a lot to offer there. I haven’t tried almond oil but I will. I recently bought 3 different creams: cocoa butter, aloe vera, and shea butter. It makes me feel like a greasy mess
with the summer time heat where I live but I try to bare with it. I will try the almond oil instead though. Also, I will utilize the tips on eating you gave me. Thanks so much!!!!
Hi Jessica. For a simple workout to burn fat, you could do our Core Four once a week, intensively, plus circuit training twice a week, and run twice a week. This should get tone you up.
Am 30 years old and am weighing 110kg . pl’se advice me on how i can loose weight especially the stomach.
Hi Abel, what are you doing about it at the moment? Have you read all the rules above?
Hi, I’m 16, I do running sports, but I still have a tiny gut. How can I get rid of that?
Ryan, you probably need to do some compound weight training. Depends partly on what distance you run though, longer distance and you may struggle as you need to consume more carbohydrates to get through the race. If you are fit to run well, then you are probably doing OK!
I am 27 years old and i weigh 64kg. I dont like my body because my stomach is not flat. I do lots of excercise but i jus cant loose weight. what can idon?
Do some bodyweight circuit training, even some weight training. Build some muscle, this will make you look more toned and also help to burn more fat.
Thanks very much for your response. I will take your advice. I wish to look toned by December for my sisters wedding and i wish to put on a very small dress.
Please what do u think should be my ideal weight because I wish to take off 6kg from the 64kg I currently weigh. Is that healthy?
64kg is pretty light, how tall are you? I shall updater the article with some suggestions for exercises to build muscle and tone. Bear with me.
Hi, I am 28 years old I have one son. After giving birth my body changed a lot I became too fat. My weight is 61 kg. I have a fat belly, I hate it. I start doing exercise for my belly from one month every day for 15min. Until now I did not loose weight. I eat once per day, I dont eat too much but I hate sport a lot. I want to loose weight without exercise how? plz help me I am fed up of my body I was 48 before having a child my child now has 2years. Thank you a lot
Hi Ranouna,
I think that there are a few problems here. Firstly, you are not eating enough by the sounds of things. You say you eat once a day – do you snack? It could be a case that you are eating the wrong things, but as someone with a 2 year old of my own, I know that 1 meal a day will not allow me to keep up with him.
You cannot do this without exercise. OK that you do not like sport, but you have to exercise. Buy a fitness DVD and workout at home. Follow our various home based circuit training workouts. You need to build some muscle and eat a healthy diet. 15 minutes of abdominal exercises everyday will not lose your tummy!
Thank you a lot 4 answering. No I don’t snack I drink Nescafe a lot. I will buy the dvd but I cant do more than 15min, yes its to hard with child but I drink Nescafe a lot. I am always waking up. I have another problem, I don’t drink water but I heard that if I drink 8 cups per day it helps me a lot to lose weight. Can you answer me plzzzzzzzz you are so kind thank you a lot.
Ranouna, drinking 8 cups of water a day will only help you if this means that you are replacing other drinks with the water. Also, exercise is essential. You say you drink a lot of coffee, do you use milk and sugar? Maybe you are eating too much sugar. As for not being able to do more than 15 minutes of exercise – why not? Surely your child goes to bed between 7pm and 8pm. This gives you plenty of time before you go to bed. Or, you could get up an hour before your child wakes and exercise in the morning.
Do you have a push chair? You could walk with your child. Walk for an hour every day, go to the shops, parks etc. and you will get fitter.
Hey im matt and i weigh almost 200 pounds exactly. Im 6′0″, and almost 16 years old. I cannot help the fact that i always have to hide my body, i am ashamed to just wear a single t shirt, i need to wear an oxford or hoodie over. Its embarrassing, but i have man breasts, and my stomach has just been getting bigger. i find it so difficult to be motivated for excersize, as i have no ability to get a membership to a proper gym or the money for running shoes. i just dont know how to keep up a proper routine..im sick of it. I want to loose all this fat ass possibe, but it seems it all but wont budge. please help me?
i dont know how to thank u i bothered u too much . i drink nescafe 3 in 1 when u can find sugar in it and i add little milk, yes i have time to exercise, i like to go every day to the park with my son but i only can in weekend because i woek until 4 than ihave to relax see my baby and prepare many thing for tomorrow …… i dont have enough time to walk. thank u alot
Hey Matt, speaking about your problems is certainly the first step, so well done! Motivation? What better motivation can there be than to want to look good again? You do not need gym membership, or expensive running shoes. Take a look at our circuit training workouts for starters, and do those. Especially the squats, lunges, jumping jacks, press ups. Do sets of 10 of each to start with, and keep repeating. As you get fitter, increase. Aim to do more exercise every time, and work for longer. Put on some music and just get on with it. No excuses. No gym, no price tag!
omg i m 12 and i have alot of belly fat and i walk 3 miles a day and my belly’s barely losed an inch Help me!!!! plz
Shriv, your best bet is to take up a sport. What sports does your school offer? Does it have a hockey club? Soccer?
hey, im 13 years old and i weight 161. i really want lose weight so badly. i only have 35 days to lose the weight or belly fat. How much weight would i lose in those many days and what exercises can i do to lose the belly fat or weight?
Stephy, take up a sport, find a local martial arts club, and train hard. At 13 your metabolism should be fast. Eat healthy, cut out ALL junk, sugar, fizzy drinks, candy, white bread, white pasta, white rice. Eat healthy salads and white meats and fish.
I’ve been trying to lose my belly fat after gave birth to my son (he’s now 19mths ol). I started the interval training almost 3 weeks and the first thing I noticed is that I felt exhausted but energised…my question is how long will it takes to lose the belly fat at abs & tummy areas? I eat healthily and i exercise 3 times a week including swimming once a week. Glad if you could help.
i do cheerleading and that kinda helps but how long will it take me to lose the weight i need
Stephy, you really should not be trying to lose all your weight in 30/35 days. What have you achieved in the last 5 days? That should indicate what you are going to achieve in the next 30. But, what is happening in 30 days that requires you to lose weight?
Hi I am 21 years and weigh about 75kgs i have gas problem and belly is growing rapidly how can I decrease the gas content and belly is there any way?
Maddy, if you are bloated then there is something wrong with your diet. Maybe too much bread, refined flours, sugar etc. Cut out all sugars for a while, eat lean meats, salads and vegetables / fruits. Go low-GI. Hopefully this will help.
Hi. I’m inspired by your site. I’m 42 yrs, 185 cm, and 131 kgs with a big beer belly. I’m fairly active. I can shoot jump shotson the b-ball court for about 30-45 min a day, 3 days a week. Whats your advice on a plan of attack to lose my beer belly? How long will it take? Thanks
Hi Keith, if you are active, and working out everyday, then the problem is most likely in your diet. Reduce your sugar intake. Beer bellies are not healthy, as all the excess energy accumulates as fat around your internal organs, and this can lead to disease. So keep active, cut out the bread, sugar, candy, fizzy drinks, less beer! and generally eat smaller portions and more salad, lean meat etc. Hopefully in a month you will start to regain some of your old form on the b-ball court too!
I am short and sturdy. I have a bit of fat belly that I cannot get rid of it completely. It comes and goes. What do I have to do to make it history.
I am 160 cms tall and weigh 80 kgs.
Mny thanks.
A combination of strict diet, intensive cardio and weight training will shift it. The question is, are you motivated enough to do what is required? What are you currently doing?
Hi,i am 19 and my weight is 63kg.i have a problem with belly fat and most especially my lower belly.i have been trying to do some sit up exercise but its just not working,i need some help on dietary discipline and exercise,i read your ad and was deeply motivated.please,i need a way to maintain a very healthy diet and weight.
thanks
Natasha, first advise, read the article above. Lots of advice on diet there, plus – sit ups do not work! You need to exercise hard, do short but intensive cardio sessions and bodyweight circuit training / weight training. This is the fastest way to lose weight. Eat a healthy diet too – cut out all sugar for a start.
Hi, i’m 32 and are out of work and my belly is fat, what can i do to tone it down. I don’t eat vegetables and can’t eat fruit due to allergies. I have tried exercise but found I’m hungrier afterwards then i’d snack. I do drink pepsi and eat cheese. What can i do?
Stuart, really you should be exercising. Have a light, health snack before, and another one afterwards. Ditch the fizzy pop, don’t worry about the cheese. Eat more salads, soups etc. Just do not snack. If hungry, eat something that will do you good. A tin of fish, some nuts, a tuna sandwich on brown bread. But above all, get active!
HI. I’m 18 and have struggled with weight all my life. I’m 5 foot 11 inches and weigh 265 pounds. I’m so confused on how to start losing this weight. I have fat around my waist, my arms and my thighs. Please help.
Hi Ana, the first step really is to cut the junk food, cut the sugar, eat healthy salads, vegetables and fruits, eat lean meats, and exercise a lot. Do some weight training, do some cardio exercise. Always work up a sweat, and keep pushing yourself. If you do not feel motivated to just exercise, buy a workout DVD, join a fitness club, or get along to some local classes. You just have to want it.
Thank you! Well I thought about your advise and I’m getting myself a workout partner for now. And eating healthy food. Considering my weight do you think I’ll be able to lose 100 pounds in one year.
I think that may be possible. It is 2 pounds per week. Aim to lose 3 pound per week to start with, but do not worry if you do not lose weight quickly at first, as you will be building new muscle. In time, the muscle will help you lose weight. Just take it one week at a time, but remember that you will be getting fitter and healthier and will live a happier, longer life!
Hey, I’m 17 years old looking to get in tip top shape. I’m about 6′1″, and over the past year or so probably reached a high point of around 215 pounds. Currently I weigh about 176 pounds, give or take as it fluctuates of course.
So I’ve lost a lot of weight. I’m right where I should be in terms of BMI and whatnot, and I’m pretty healthy. I rarely eat poorly, maybe once a week, and I have recently began running and lifting as often as possible (so far Monday and Tuesday of this week — I plan on it today as well).
However, I still can not get rid of the fat on my torso. The belly, chest, sides, etc. How can I work to get rid of this? I look fine with clothes on and whatnot, but underneath I really would like to tone myself up.
Thanks a lot.
Chris, it sounds like you have done all the hard work. Best option would be to start weight training, plenty of bench presses, lat pull downs, flyes, curls and also squats / deadlifts. Work on the muscle and you should tone up, you are a good weight for your height.
Hi.. I am 28 yrs old, 5.7 feet heigh and 60kg. I am having fat belly (of course not big but try to reduce and to maintain bit flat), I dont want 6 or 8 pack. I am going to gym and doing weights and upper body. I am not doing Abs. Without abs exercise, do we have any method to reduce belly? My diet, breakfast, lunch, evening snacks, night dinner. Guide me please.
Hi Sabi,
First lets focus on the key part: “Without abs exercise, do we have any method to reduce belly?”
Yes. In fact, abs exercises do not reduce belly. The reduce your belly you need to do compound weight training exercises and intensive cardio. There is little point in doing crunches, sit ups etc. if you are unfit. Get fit first, lose the fat, build the large muscle groups, then finally, the abs.
So, follow the eating advice in the article. Get plenty of intensive interval training workouts, and lift weight – squats, lunges, deadlifts, bench press, shoulder press, curls. Cut the junk, work hard.
Good article! The advice listed is very basic information but most people just don’t stick to it. They prefer to look for the latest fad diet to help them out when if fact all they need is the right information and some hard work.
A key factor not mentioned is to eat below your maintenance level. A general guideline is body weight x 15, (then minus about 500 cals to start) but there are more accurate calculators on the net if you search for them.
Hello,
I have a real problem. I can’t seem to get rid of my stomach fat at all. I am 21 years old. When I was younger I was much larger than I am today (Size 38 to size 32 now). I have a lot of muscle mass, my chest and arms are both defined, but I have this stomach fat that I just can’t seem to get rid of. I take synthe 6, ive taken weight loss pills, no2, etc. I workout 5 times a week. I do 10-20 min of cardio then 1-1.5 hrs of weight lifting. (some of that time is resting period) Nothing I do seems to work, I mean I do sit ups but what do I do??
hi im sara.my stomach is very big.i want to loose it.i want a flat belly.plz cud u help me.
Hi Sara. What are you currently doing? Are you exercising or dieting? Let us know and we’ll try to help.
Hi im thirteen years old .i weigh 110 pounds and im 5-1/2 .im not that fat but i have a belly and a little bit of flab around my torso.i really want to look nice in tight shirts like all of my freinds can. i mainly have fut on my upper body but not my legs. i dont do any sports because i dont have the time or money.i do eat incredibly healthy . HELP!!!! I JUST WANNA BE LIKE EVERY OTHER GIRL!!!!
Carrie, do not worry. At 13 your body is still changing a lot. I am sure there are some sports / activities that you can find the time/money to do. Does your school not offer anything? You could speak to a games teacher about joining a school team.
i am currently in golf but i don’t know if that is going help me or not
First. What are kgs? I have no idea. when someone say how may Lbs they are I can relate but I cannot visualize what kgs look like it is like Chinese to me.
I am an male 195 lbs 6′1 and every part of me looks fine except my stomach when I loose weight my whole body gets too skinny and it makes my stomach look bigger. Ive tried everything. I look like a bean pole but my stomach looks like I am 9 month pregnant. What can i do?
Im only thirteen also. I am getting very emotional, about my weight. Ive been trying to work out, and eat healthy for a month now! I really just want to have a flat stomache and be able to wear a bikinni, I know im still growing, but I cant take it anymore!! Im going to have a gut for like ever. and nothing Helps. HELP ME!
Hi Sara, playing golf does burn a lot of calories but it alone will not help you lose your tummy. A lean diet that is low in sugar (all forms) and more intensive exercise / sport will help most.
Hi Mike, sorry about the kgs – they are the standard international unit of mass. We get readers from all over the World, and it is only really Americans and Brits that use pounds! For the record there are about 2.2046 pounds to the kilo. I have added a little pound-kilo conversion chart to the site, hopefully that will help.
Anyway, to business. As for what can you do, visceral fat generally responds to intensive exercise, to start working out, and work up a good sweat. Lift some weights too, the extra muscle to increase your metabolism and help top burn off the stomach fat.
Hi Amanda. One month is not a long time. Are you doing much sport? I really recommend a martial arts class twice a week, this will burn fat and build some healthy athletic muscle.
i am part asian so i eat a lot of fish and grains but rarely sugar.
I am in gymnastics, and i excerise, and skip, everynight, and day. I also go on the trampoline. I always go for walks, and whatever, and it does nothing. I always had went for walks, but nothing is working for me. I feel that it is hopeless, for me. It feels hard when alot of your friends have tight stomachs and you dont. I have also been trying not to eat unhealthy foods… But I havent been having satisfying results.
Amanda, by the sounds of it you are very active and eat a healthy diet. I really would not worry too much. If you are living a healthy lifestyle then this should mean that you are a healthy and fit person. This is by far the most important thing.
Thank you for saying that. But I cant get the bad image out of my head when I look in the mirror. my shirts look weird, and so do my sweaters.
Hello! First of all thanks for the article! I am 15 years old , 164 cm and 71 kg. I am trying to lose weight and belly fat and butt fat mostly, I started eating really healthily and keep a food diary, I also stopped eating junk and don’t eat as much carbs. I eat more fruit and veg. I started excercising everyday for at least 45 mins and also walk around school. This includes cardio and muscle work. is there anything else that I can do to lose weight? Am I doing everything right or is there anything I should stop doing? Would I lose weight by doing this ? Thanks and waiting for a reply:)
Hi Salma, sound like you are doing the right things. See how the current regime goes, stick with it, keep pushing yourself harder when exercising. For butt bodyweight squats and lunges help to tone up. Maybe throw some of those into your daily routine.
Thanks:) Yes I do them too:) Is 45 mins a day enough?
Yes it is. Remember, it is the intensity and type of the exercise not the time spent doing it that matters most. 45 minutes slow jogging may not be enough, but if you are doing some bodyweight circuit training then this will really get the body burning fat. Rather that think about working out for longer than 45 minutes, just work harder at the most important exercises.
Hi,
I am 5′ 9” and am about 157 pounds. I really want to lose alot of the fat on my stomach and legs. My goal is to have a six pack. I play soccer Mondays through Thursdays for about 1 1′2 hours and walk one mile to complete. Do you know what else I should do to lose a huge amount of weight? I also would like some suggestions on what I should eat. I usually have a bowl of cereal with milk or bread jam and eggs. For lunch i used to eat a variety of foods… they used to be unhealthy but now I am trying to eat mostly health foods if possible. For Dinner i eat now and then, pizza, but usually PB & J, or rice or pasta. Could you tell me what I should be eating?
I also would like to have better endurance.. like running 3 miles without getting tired
… and i really REALLY want to get much faster.. i always push myself but i seem to be going the same speed…
Hi
I’m 34 yrs old male, with an average body, and I do regular exercise with dumbbells, and I’m not over weight but I want to target my stomach and I want a real lean body with six packs. can you please suggest me the diet plan and some useful exercises to make my abs visible specially lower abs.
Hi Daniel. For the six pack you may want to ditch the jam (loads of sugar) and also go easy on the pasta, bread, pizza and rice. Go lower carb higher protein and if possible add some compound weight training into your weekly schedule. Fridays would be a good day to give yourseld time to recover before football on Monday.
Well, to run 3 miles without getting tired you need to be training to run double that distance at least. For speed, speed drills! You probably do some sort of speed drills in football training? Do more. Check out our Usain Bolt training guide for speed!
Spirit, check out our collection of articles on getting a 6 pack.
Also follow the diet advice above, plus read up on Bruce Lee’s Diet. There is plenty more advice here at MotleyHealth too.
Hello. Im a 16yr old teenage male (73kg 1.69m) And im wondering if there is anyway i can lose some weight in 1 week as i have a prom night and my tuxedo just wont fit.
hi my name is alyssa i’m about 5′11 and around 155 pounds. i don’t know if this is a good weight for my height or not and considering i’m a girl. recently i’ve noticed i’m starting to get alot more fat on my stomach. i used to play a lot of basketball but during the summer i didn’t work out at all so i understand why. plus i didn’t eat properly whats so ever. the season is starting up again and i’m wanting to know how i can lose the most stomach fat in the shortest amount of time and have a flat stomach like i’ve always wanted. i know the normal eating right and working out but are there any specific excercises i should work on?
also, i was debating weather or not to try the leamonade cleanse.
Hi Bball Girl. You are a good weight for your height. We all put on a little weight around the waist when we stop exercising for a while. I am sure that once you start training regular again and shooting some hoop the tummy fat will disappear pretty quick. For you, good exercises would be lunges, squats, box jumps, skipping and burpees. Going on a lemonade cleanse will mess up your physical training, best to eat a lean diet and workout.
Adrian, hire a larger tux. Even if you were overweight, which you are not, you cannot expect to make any great change in one week.
Ok. Thanks for the help anyway.
But i’ve got another question. Is there anyway i can keep to a strict fruit and vegetable diet?I’ve been trying to do so by planning out what to eat during my meals but i just cant seem to stick to the plan. Your help would be much appreciated.
Adrian, the best solution would probably be to buy a vegetarian recipe book, ideally one with meal planners. Then you can plan all your meals in advance, shop for the ingredients, and this will ensure that you do not stray. This book looks promising: Rose Elliot’s Vegetarian Meals in Minutes. With any diet, success requires a combination of willpower and planning.
Thanks for the help!
Thanks a lot! One more question, now that I know how to lose weight on my stomach and to eat right.. how can i lose the fat on my thighs and buttocks? I also lift weights and have a lot of muscles on my arms but they are not showing the fullness because i have some fat covering it… how can i lose excess fat on all these areas?
Daniel, the best way to lose weight all over is through weight lifting. Just keep lifting, eating clean, and you will burn the fat off. Compound training is best. Squats, deadlifts, bench press etc.
Hi, I’m 16 yrs. old i’m 5′1″ and 105lbs I used to be rly skinny but over summer I’ve gone from 95 lbs to 105. My friends still think I’m skinny but I know I have some belly fat and my hips seem bigger. I exercise Monday through Friday. I’m in an aerial circus I practice flying trapeze, silks, aerial rings and much more so I have quite a lot of strength I’m at the circus after school till around 8:30 so when I get home I’m rly hungry and I feel that I eat more them I should. I usually don’t eat all day practically till that meal and I know it’s not good to have one big portions. I don’t have much time to eat during the day due to my busy schedule. My diet is usually pretty healthy I love fruit but sometimes I slip and rly want fattening foods. I rly need some help to loose this fat I want to be skinny again
can you please come up with some good exercises and food help?
Hi Michelle. The best exercises would be ones to compliment your circus training, build upper body strength and core strength – pulls ups, bench press / press ups, squats, lunges. As for eating, it would really help if you had a bigger breakfast, then some healthy carbs/proteins an hour before your training. Find the time to eat – this should be part of your health and fitness schedule, not something to squeeze in when you have a spare moment.
Please help me! I am 23 years old, 4ft 11 inches tall and 265 pounds. I really want to lose weight and lose all of this belly fat but I am afriad that I’ll lose weight and keep the flab! What kind of exercise do I need to do to lose this weight and flab?
Hello Jackie. It seems that you are very overweight. If you lose weight you will also lose the flab, although it may not go from the right areas first! As for exercise – anything you can manage. A structured walking plan may be a good start. Build it up until you are walking for 1 hours every day. It can be split into 2 or 3 walks of 30 or 20 minutes. Once you start to feel fitter then I strongly recommend joining a fitness class. Women’s kickboxing / boxercise would be a fun way (I do kickboxing, I love it!).
The biggest hurdle though is probably diet. You need to change your eating habits big time. Cut out all the junk food, all the snacks, all the soda, all the refined sugars and wheat. Eat lean, eat healthy. Good luck! Let us know how your get on in the coming weeks / months!
hi, i am a 22 year old medical student and i weight around 55 kgs. i’m not exactly fat, but i’m far from skinny. i try to exercise as much as i possibly can – about an hour a day – mixing muscle toning and cardio, but a medical students life is so stressful sometimes. I do try to eat right – only whole grains, no sweets, limit cheese, eat salads as meals, lots of veggies in meals – and i’m vegetarian. I can’t lose weight. All my weight is around my stomach and thighs – there are many girls my weight who look fanstastic because they carry their weight differently, but honestly I want to vomit sometimes when looking at my stomach in the mirror.
What do I do?
Hi. Im a 33 year old mom of 3 girls. I only weigh approximately 110lbs and am 5′3″ tall. I dont need to lose weight but if I do not suck in my tummy when I stand up, I look like I am 5 months pregnant. Can you give me some advice as to what I should do to flatten my gut. It really disgusts me when I look at it. When I sit, it hangs over my jeans a little too, and I just want it gone!!
hi,ineed some help,i have stretch marks and belly fat,i don’t want the stretch marks again and i want a flat stomach .i hate when people call me fatty .
Lil D, some exercise should help you. If you are not overweight, then simply doing some bodyweight exercises will firm up your muscles and tighten everything up a little.
Esther, Almond oil is good for stretch mark prevention. Get exercising and tone up.
Hi, I am 5ft4 and weigh 64kg and 28 yes old. I am not really fat but i have this belly fat that won’t go away. I go to the gym at least 5 times a week, i run and i just started lifing weights of about 4kg. I am confused and i am almost giving up. I have a very sexy body and I looked very pretty with flat tummy. Before i had my baby i had a perfect bikini body. My son is two years old now but i still can’t loose the belly fat. What can I do to get my flat tummy back . I want to look good for christmas hols.Please tell me whatto do.
57, 6′3″, 202.5 lbs, was 237 lbs on June 18th,2009. Feel great. Work out seven days a week. 30 mins treadmill and cycling once a week. Vertical and lateral knee raises every morning with weights on my legs. Standing arm raises using light dumbbells. 2000 cals a day max. Eat what i want. Can’t seem to lose fat on sides of my waist. Is the answer just keep on doing what i’m doing or is there something else that should be tried? BTW, thanks for your article and blog, very, very informative.
Mimi, it may benefit you to simply do some different exercises. Bodyweight exercises can burn fat off very well, if there is an Ashtanga yoga class near you take a look as this is also a very effective way to tone up and get fit.
Hi Tony, sounds like you are making excellent progress. Maybe a closer look at your diet could help, are some of those 2000 calories sugar? Less sugar and more protein is generally a good thing. Maybe it would help to swap a treadmill session with some weight training, do squats, bench press, bentover rows. Compound weight training exercises help to build muscle which raises metabolism and burns fat. Sometimes it is good to just change a routine slightly.
I am a 53 year old single mother, 5 foot 5 inches, weighing 9 stone. I have been naturally slim all my life but just lately have developed a belly which I would love to lose. I cycle to work 3 days a week – 6.5 miles each way, very hilly; have been practicing yoga for the past 23 years and am a qualified teacher of yoga; do core strengthening exercises twice a week; eat mainly healthy diet, plenty of veg and wholefoods, drink loads of water; walk briskly whenever opportunity arises. Only thing is the last year has been very stressful and I am lucky if I get 5 or 6 hours sleep a night. Any suggestions?
Hi Annie, you sound like a very active person indeed! The problem could well be sleep. A study a few years ago did show that people that sleep less tend to put on more weight, and eating was not the reason. Read it here: BBC News – Sleeping may help keep you slim
I am 25 years old, 168cm tall and weigh 63kg. I have three children the youngest of whom is coming up 2yrs. I am happy with all aspects of my body except my stomach! I do crunches and stomach exercises every day and can feel the muscle under the fat…however I have a bulging layer of skin/fat on top which I cannot seem to lose!! I eat healthily. It is really depressing me not being able to achieve the stomach I want…please help!!!!!!!!!!
Hi Miriam, this is such a common problem. The fat on your tummy is very easily accumulated. You say a healthy diet, but maybe there is just a little too much of something. It does not take much extra everyday to make the difference between having a 6 pack and having a layer of fat. Also stomach exercises alone will not get rid of the fat. They build muscle, but to lose fat you need to work the body harder, ideally with some bodyweight training. A first step would be to do squats and lunges in addition to your stomach exercises. Also press ups are good to. Work the whole body to get rid of fat. Spot reduction is not possible.
Hi
I am 45 years old related to medical profession and very busy. I am worried about my belly. My weight is 90 kg but height 170 cm . My ideal weight is only 70 kg. Without protruded belly my look is not bad but all problems are caused with it. I do jogging and running 3 Km two/three times a week but still I can not burn my belly fat. I want to loss my 15/20 kg weight in 2 months. Can somebody give me good suggestion.
Some people accumulate the fat on the stomach a lot quicker than others.
Hi, I am making birthday tommorow. I am to the point in my life i need to loose some weight. I have the same problem like everyone else, fat around the stomach. I am 5′4″, my weight is around 360. I hate to excersie and i don’t like certain vegetables. Now and then i may go on the track and do a few miles and it helps my breathing. Should i continue with the track for a while?
Also i know for a fact that i consume to much starch. I need a few basic tips to get my stomach and myself back in shape. I heard about a product that might work. The name is LapBand. Do you think it is something that you will recomened for people to try or we just loose the weight the old fashion way. Please i need a few basic tips, thankx.
Hi Michael. If you are able to walk/jog a few miles then you certainly do not need any form of gastric band surgery. Build up your fitness regime, throw out all the starch, sugar, bread etc. You say that you don’t like certain vegetables, but there are so many different vegetables and salad options that there will be many things that you do like. The key is always to combine healthy eating with exercise. Diet is vital, as it being physically active.
Hi
Recently I’ve gained a lot of weight around my mid-section (making me more pear-shaped than hourglass!). This has made me really self conscious and thus I now tend to comfort eat. I really want to lose this weight but find it hard to build up the enthusiasm and motivation I need. I feel I am currently stuck in a no-win cycle and it’s really getting me down
Can you offer tips on how to break this cycle?
Thanks
Hi Joanne. It is certainly very difficult, but you have done well to identify the underlying problems, i.e. lack of self esteem leading to comfort eating leading to weight gain. So, the first step is to take control of your diet and then also to get out and do some exercise. It possible join a class, it really helps to keep you motivated if you have a teacher guiding you and other class students to work with. You really just need to do something that creates a new routine, then the vicious cycle is broken. Whether it is joining a gym, do martial arts, running, swimming, cycling or just walking everyday, by changing your lifestyle you should change your outlook on life and become more confident.
I am 6′2″, only 15 years old and weight about 95kg. I have lots of stomach fat, thigh fat, buttock fat and some fat around the arms. All I ask is a proper exercise routine so that I can follow it for a couple of months. I’m planning to lose at least 25kg before heading out to college (I’m in Grade 11 by the way
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Shobhit, there are so many options available to you. You could start with a military style strength training routine, or follow in the footsteps of Bruce Lee, Arnold Schwarzenegger or do some yoga workouts. You may also enjoy some martial arts, and this will certainly get your fit. Take up kickboxing for a while and see where that takes you. At 6′2” you have a good advantage already.
I am 155 lbs and 5′ 6″ and I only want a flat stomach, I’m really comfortable with my body except for my stomach. But the thing is, I want to lose my belly fat without losing weight in any other part of my body, besides my stomach.
Is that possible?.
Hi Angelina, probably not possible without losing some weight on your other parts, but being fitter and more athletic looking never did anyone any harm. We all have to make little sacrifices to get a better body, and sometimes that may involve losing out on other areas. I would suggest that generally people are more put off with a big tummy than turned on by other parts being bigger than normal. But ultimately, if you are healthy and feel good about yourself, that is the most important thing.
Hi Angelina, probably not possible without losing some weight on your other parts, but being fitter and more athletic looking never did anyone any harm. We all have to make little sacrifices to get a better body, and sometimes that may involve losing out on other areas. I would suggest that generally people are more put off with a big tummy than turned on by other parts being bigger than normal. But ultimately, if you are healthy and feel good about yourself, that is the most important thing.
It is very important to understand that spot reduction is impossible, all we have to do is to eat clean (no fast foods, no processed food, not too many fruits or almonds) to work out (cardio and weights) and to have to body fat% test done time to time. Many times people are going too low on calories which is not good. Eat 5 times a day a have a good breakfast within one hour of awakening.
Hi im 14 185 pounds active guy i play football starting tackle and i lift everyday im 5′11 but have a belly not a big one or anything but i cant seem to get it off….
I am 12,, but I have a rather big stomach, I do dance every day for at least 2 hours a time,, but it just doesn’t go,, I am going on holiday soon & i want to look decent in a bikini, also we will be wearing costumes for dance shows that I wouldn’t like to wear as my stomach is big!
If you stick with the football training and lifting then it will go eventually, unless you eat way too much. You are still growing, so sport should really help. Concentrate on your game, on your football training, and eat a healthy diet.
Hello Anon. Firstly, please do not worry about how you currently look. Your body is going to go through a lot of changes over the next few years and the best thing that you can do to ensure that you develop into a healthy young woman is to eat a healthy diet and take regular exercise. Keep up with the dancing and avoid junk food and you will be fine. If there is an adult close to your family that you can speak to then be open about how you feel. You may feel that your tummy is actually bigger than it really is. Try not to focus on how you look, but enjoy your dancing and do your best in the dance shows. Eat a healthy diet with plenty of fruits and vegetables (and tomatoes) and you will soon get fitter as you develop. At 12 years old you should really be concentrating on enjoying yourself.
hi i want information about is one meal enough to lose the belly fat coz am 22 my height 155 my weight 55 i want to lose it how?
You need to eat more meals not less. To lose weight / lose fat, you need to increase your metabolism and burn more energy through exercise. To increase your metabolism you need to eat smaller portion of protein rich foods and build muscle through weight bearing exercise. You cannot do this on one meal a day. Restricting the amount you eat is counter productive and can lead to eating disorders. Get active, eat smaller portions. Ditch the junk food, eliminate sugar and refined carbs as much as possible. Eat healthy and exercise. Each exercise sessions should have you sweating and out of breath several times to get maximum effect. If you just stop eating you slow your metabolism and your body will store energy (food) as fat rather than use it.
i have this extra churby in my stomach and my thighs and buttack region which is the most suitable exercise that i can get?
Hi Nagesh. What is churby? If it is fat, then squats, lunges and bent-over rows will help to build muscle, tone thighs and buttocks and shift fat.
Hi,
I am very fit at the moment, and am currently training for a triathlon. I do alot of boxing, swimming, waterpolo and some weight training, and on tuesdays and thursdays spend up to 4 hours a day doing exercise. Every other day (bar mondays and sundays), I do a minimum of 1hr.
I eat quite healthily, LOTS of fruit but not as many vegetables. I try to spread my meals out over the day, to keep my metabolism up too.
I’m 6″4, weigh 95kg, but still have a waistline of around 36″.
I’ve been doing what i’ve been doing for about a month and a half, and I can’t see any visible difference, am I doing the right thing?
Thanks.
Thanks for replying to my post earlier. I had one more question for you.
What can you recommend as far as the “best weight loss supplements” or “fat burners” available on the market for women?
I’ve been eating healthy and working out but would like to boost my fat loss with a supplement.
Do you have any favorites?
Ali, you will probably start to see results soon. As you get fitter and work harder you will use more energy. Keep eating clean and avoid sneaking in sugary treats.
Hi Lala, sorry but we cannot recommend any at this stage. We do advertise Proactol on our site but cannot say if it is the best. Alli (Orlistat 60mg Capsules) is another fat burner that is certainly worth trying.