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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. Also check out the MotleyHealth Weight Loss Plan on more ways to lose weight.
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.
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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.
If you are exercising consider using a fat burner.
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.
To give your body a kick start you may want to consider a lemon cleanse / maple syrup diet.
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.
You can also learn how to lose weight using the MotleyHealth.com Weight Loss Plan.
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:
- The MotleyHealth Weight Loss Plan: Stage 4 – Maintain Your Weight
- 3 Exercises to Build a Solid 6 Pack
- How to Get a 6 Pack
- Yoga Weight Loss Sequences and Workouts
- 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
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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
)
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.
hi there i’m 19 married and have 1 child who is 1 yr old..well ever isnce i got him i’ve lost alot of weight but not the belly fat..rite now i hav a fat stomach wit 49 kg and i would like desperately to get raid of my fat belly..can u pls tell me what i can do to get raid of it..thank you.
Hi im 20 yrs. old i am slightly fat my weight is 165 lbs. but my height is 5″7 . what should i do to be fit i dont know how to started . Please help me .. im so very shy with my body because of fat. i hope you will help me. thank you very much.
hi, I’m 18 years old and I’m 6′4, I weigh about 15-16 stone, its this overweight for someone of my height, i want to be thinner at about 12-13 stone, I feel that the steps will help me greatly, I have started drinking plenty of water everyday, is there anything else that could help me lose weight?
Hi Mase, 15-16 stone is not overweight if you are muscular. At your age and height you will probably respond well (as in quickly) to bodybuilding / weight training. Build up your muscles and the extra fat should soon melt off. The only healthy way to get thinner is really to get some quality exercise. It is possible with diet alone, but a harder journey, and less fun too.
Hi i’m 20 yrs. old i am slightly fat my weight is 165 lbs. but my height is 5″7 . what should i do to be fit i dont know how to started . Please help me .. im so very shy with my body because of fat. i hope you will help me. thank you very much.
By the way i’m not good in english please help me im from philippines tnx !!
Hi, I’m 26, 170cm, 172lbs… while i’m not lean i don’t like fat except for the belly area… i’m play tennis once or twice a wee and I run for 2 to 3 miles thrice a week… i try to control my diet too… my questions are: 1) how much more shall I increase my cardio exercise and how intensive should they be? 2) what kind of weight training should I get myself into as a start? Thanks!
What I meant in my 2nd sentence of an earlier post is that I don’t LOOK fat except for the belly area…
Hi, my name is Rachel. I am 18, 5′1″ and i weigh 150 i want to weigh 130 any suggestions?
Hi Rachel, what have you tried so far? If nothing, then follow the rules above and also check out our Weight Loss Plan.
Hi Ken – weight training should be compound lifts to build athletic strength. Working several muscle groups together is a good way to burn fat and build muscle quicker. You are probably doing enough cardio, you may want to look at your diet – how much are you eating? Is it quality cars or lots of “empty carbs” like pasta, rice, bread etc.
I am 13 years old and 5 foot 4 inches and I weigh 55 kilograms. I have a lot of stomach fat but very good arm muscle. how do I lose that belly fat I have. BTW I do 100 sit ups everyday and 20 push ups, I did this for 5 months 3 times a week.
This doesnt seem to work very well, PLEASE HELP MEEEE
Hey Kiddo, firstly, you are not overweight, according to BMI you are an ideal weight. As you are just 13, then best advice I can give you is to consider joining a school team and play more sport, or look into local martial arts clubs. Do not worry about your stomach fat, I really do not believe you have a lot with your weight of 55Kg. Think about your diet, maybe you eat a lot of empty carbs (white bread, pasta, junk food)?
Thanks for the advice. I used to eat a lot of jasmine rice but I have recently changed to brown rice (about 2 bowls each day), will that be better? How frequent and how intensive should I be doing compound lifts?
Ken, yes, brown rice had more fiber therefore less of its energy is stored as fat. Compound lifts – as soon as your muscles have recovered from the previous session. A split routine allows more regular lifting, every 2 days should be fine.
Im 13. I don’t way a lot, but I look like it, in my stomach, its fat. I hate it! i want it gone. I know walking is he best but I need help. I struggled through not eating right now im trying to. I’m supposed to eat 2000 calories per day, is that right. I exercise in the morning I power walk. nothing is working I also am trying to believe my self I have to go to damn counseling please help me
Hi Amanda. Firstly, the 2000 calories is just a guideline, but it is a bit meaningless. If you eat 200 calories of sugar based junk food you will put on weight, feel hungry and eat more. If you eat 2000 calories of healthy, nutrient rich vegetables and fruits, plus lean protein sources such as chicken and fish, then your body will react differently. Also you need to exercise – power walking is good, but it is not the best. My recommendation is to look for alternative exercise activities, such as a team sport of martial art, carry on with the walking, and trust the counseling too – it will help.
Hi. Im 13 years old and i reaallly want to lose weight. Im 130 pounds and im 5′4. THe only sports i do are basketball and dance. Do you have any suggestions on any tummy excercises and on what i should eat?
Hi Maria, basketball and dance should provide you will all the core workouts that you need. What you eat is the key. You are growing, so you should eat a healthy, balanced diet with lots of vegetables, fruits and pulses, plus lean meats and fish. Sugar is generally the biggest problem. Follow the rules above and you should be OK. Enjoy your sports and dance, always strive to do your best.
Hi, I am a 16-year-old girl and I am about 168cm tall and weigh 69kg. I look my weight, a bit heavier than I should be as I carry a lot of weight on my lower stomach, back and upper thighs. I eat healthy and exercise half an hour each day but I have a slow metabolism for my age. I don’t know how to get rid of this annoying flab which always hangs out – I just want my stomach to look flat, not bulging. I heard that you shouldn’t do crunches if you still have belly fat, is that true? How can I target these areas?
Hi Kara. First, how do you know that you have a slow metabolism? Has this been medically diagnosed? Many people blame metabolism when really the truth is that they are eating more than they need. What sort of exercise are you currently doing? Crunches target the abdominal muscles, but this will not reduce abdominal fat. For that, you need full body workouts, intensive exercise, bodyweight and resistance training. 16 is a great age to start a martial art, and most martial arts, especially competitive ones, will get you really fit. You need to look at your diet, what you eat and the amount, and think seriously about doing more/different exercise.
I haven’t been medically diagnosed, but I can tell. I seriously do not more than I need, I do not eat takeouts,creamy/fatty foods, white bread/pasta/rice, foods high in sugar, etc. I only eat what I need to keep me sustained until the next meal but all my friends my age constantly eat large amounts of unhealthy foods and never exercise, but stay thin.
I need some exercises that I can do at home on a daily basis because my parents and I are too busy to make trips to the gym, or to a martial arts school, regularly enough. During the week I am stuck at home. Any ideas?
please am 23yrs and single.i have a big belly and if action is not taken it will increase and also big arms.am a very active lady i try very hard to eat once a day.this has developed ulcer in my stomach.pls,pls,pls i want to lose weight and belly fat immediately becos i hate myself when i look at my self at the mirror.
Hi Kara, start with our home exercise routines, yoga workouts and circuit training. Let us know how you get on. Workout DVD’s and the Wii Fit are both good tools for home exercise too. Or you could start running, this only requires some good running shoes.
Hi Ladyeve. Why do you try hard to eat once a day? To lose weight you should eat several times a day. Ideally 6 meals a day will help if you are very active. What do you mean by active? Active with work/family or exercise? Eating a healthy diet, following the rules above and ensuring that you get regular quality exercise (if you are not out of breath or sweating you are not exercising) should work. It takes time, but worth it.
hiyya I’m 16 and were i live the weather is to bad and it is impossible to go for walks and exercise outside because i could et sick with the flu etc. I was wondering how to loose weight without having to workout outside. I eat crap i cant help it i think i may have eating disorder. I just want to lose a few stone to at least look nice. I’m not like these girls who say they are fat wen they aren’t i do actually need help:(
Hi Faye. Firstly, if you know that you eat crap, why not change that first? Diet and healthy eating is the key to weight loss, not exercise. Exercise keeps you fit and strengthens your body, but does not make you lose weight on its own. As for it being impossible to exercise outdoors in cold conditions, I disagree. You do know that people have been to the South Pole don’t you? You just need winter clothes to ensure that you stay warm. I used to live with a middle distance runner that would run in all weather, even at 6am in January in the UK.
But, exercise at home is nice. See the reply above which has some home workout suggestions. Or find a local fitness club or martial arts school, there are lots about.
Hi I’m 35 year old male and slim the problem is i have a gut. My gut looks like I’m four months pregnant and no matter what I do I can’t seem to lose it. I go to the gym at least 5 days a week I do 20 min. of runnig and 70 min. of weight training. I dont drink alcohol so it’s not a beer gut. And I’m starting to get depress about it need help on what to do, I’m thinking of starving myself by eating small meals twice a day. Help please!
Thankyou MotleyHealth! The home exercise routines, yoga and circuit training links were very useful. I will be able to do these at home every day
Plus there are plenty of options to keep things interesting. I just tried some and feel really good. Thanks!! 
Hi Jason. Do not starve yourself, this will actually makes things worse. Beer makes us fat as the sugars in the carbs are converted to fat. The same process happens if you get too much sugar in bread, pasta, cakes and most types of junk food. So diet is the problem. As for exercise, 70 minutes of weight training 5 days a week is too much! You should start lifting heavier weights for shorter periods. Follow a strength training routine, do 2-3 sets of each exercise for 8-10 reps. Make sure the weight you are lifting is heavy enough so that you can do 8-10 reps but it is hard to push out those last 2 reps. Failure is better than finishing with plenty of energy left! Also, do the weight training on separate days to running. Muscles need energy (glycogen, which is from carbs) to work, so running for 20 minutes and then weight training means that you are weaker to start with. Athletes eat around 6 meals a day, smaller portions that are well balanced with proteins for muscle growth and carbs for fuel (plus some healthy fats). This method actually helps with weight loss too! Take a look around the site, this information is in the strength and diet sections – use the search box up the top.
I’ve had this annoying belly fat ever since I broke my ankle and couldn’t exercise for six weeks. Now it has fully recovered but I have fat. The problem here is that I’ve been jogging a lot, around 30 minutes a day for five times a week (including 50 sit-ups with weight disc and 50 leg-raises every day) plus weight training once a week. My body has gotten slimmer when I look at it straight on but my fat still remains there. Should I continue with the exercise program I have or should I try something else?
Hi PJ. I think that you should continue. Maybe drop one running day and have an extra weight training day. Squats, deadlifts and bench presses will burn a lot of fat and build muscle.
Hey,
I’m a girl, 13 years old. I play field hockey, basketball and tennis, and I eat normally (except sometimes I feel like I have a slower metabolism…). Theres just one problem: my stomach. For some reason, theres like a roll on the lower part of my stomach causing love handles and its making me sad. :[ I know you’ve been saying to the other 13 year old girls that they’re normal and healthy and they just need to stick to what theyre doing. But the thing for me is I’ve been doing all of that and see nothing… I weigh like 107 and im 5 ft 3. Should I be worried or will this go away before summer of next year?
Hello Little A. If you are active and eating healthily then you have nothing to worry about, you sound fine. And as for your metabolism – so many people say that they think that their metabolism is slower. This is generally not the case. Maybe you are just eating the wrong foods? More fresh fruit and vegetables, salads and pulses and less bread really does help. It really does not take a lot to put on a little weight, but if you are active and healthy, then that is by far the most important thing.
hi im 145 pounds i want to loose weight on my stomach and my upper leg.
I’m 33 years old and looking for at home routines i can do in the morning. I weigh approx. 132 lbs 5″4″. Looking to tone up my arms and legs. What do you suggest?
Hi Jen, have you seen our 20 Minute Home Workout? That should get you started. If you want more, just ask over on that page.
James, you need to start compound weight training. Do squats, deadlifts, bench press, curls and pull ups. Check out our fitness and strength section for more info.
Some very sound advice, I love my food and I find the best way to ensure the best possible diet to facilitate fat loss is to plan every meal and do my grocery shopping accordingly. This way you are much less likely to purchase ’snack foods’ which are generally high in sugar and have little or no nutritional value.
hello,
my weight is 65 kg and hiht about 5′4″ and 25 age,Facing problem of stomach Fat and its increasing as my job is a IT job and sitting job.I have control on food like no fast food,but still facing prob… suggets
Manoj, as you are not overweight the best suggestion is to just do some exercise. Tone up your muscles and hopefully the stomach fat will quickly go.
I am 23 years old and i weigh around 50kg but i have chubby hips and bit of belly fat but as ppl tend to eat alot i only eat once a day and not alot. And not only that I am always constipated and bloated so plz help me out.
Hi Muskan. Eating once a day is not good. It will slow your metabolism, meaning that you will not burn that one large meal so efficiently as you would burn off several smaller meals. It could also be the reason for bloated and constipation. What do you eat? Maybe too much bread / flour based food? Try eating more meals a day and eliminate some foods to try to find what is causing your problems. Start with refined and processed foods.
I am 21 and slightly over weight. I am a male and i am shaping up like a pear (more weight around hips and thighs). I do a lot of cardio (biking and running) but i want to lose the stomach. I feel like I don’t eat properly because i don’t eat breakfast and gorge myself when i eat. I also eat late. I would say i’m fairly active though. i have a pretty strong core but it just doesn’t show. how do i get rid of it
Hi Trevor, it sounds like you know what your problem is already – missing breakfast and large meals. Improve your eating habits and hopefully this will also improve your energy levels and make your biking and running more enjoyable. You could start weight training for your core – deadlifts, squats, plus bench press and bent over rows. These will provide the means to burn off more stubborn fat. But first sort your eating out!
Hello,
I am 19 years old. I weigh 125lbs. I jog for about 10 minutes every morning and go to the gym to tone up. My stomach has not reduced in size, I have been eating healthy enough and I am not seeing the desired results. I work my abs by doing crunches, sit ups and Bicycle crunches. All of these when I am doing them, I feel nothing, No pain, No strain, no feeling that it is working. Before when I was basically a couch potato, I would do belly exercises and feel it. I feel it’s not making sense now. Can you please help me, Let me know if I need to change or add anything to my routine to make it work for me.
Thank you,
~Geneva
Hi Geneva. If you abs are not hurting then this is a sure sign that they have become accustomed to the amount of work that you are doing. However, to reduce fat you need to ensure that you control calories and also do more intensive exercise. 10 minutes of jogging is not really enough. You may be better off doing 15 minutes of bodyweight exercises in the mornings instead. Working the abs is fine if you already have a low bodyfat, but you need to do big compound, full body workouts first to lose the weight.
hey, i’m fifteen years old and i love to dance. i just have a little buldge in my stomach, if i dance every night for 45 minutes to an hour, will this help get rid of it? i meam hard out dancing to RnB and stuff like that. thanks so much.
Hello,
I am a 16 years old male who is 5′7 and weighs around 145. I would like to tone my body, and lose the belly fat. I eat fairly healthy meals, but I’m hungry often. I’m addicted to sunflower seeds as well. I am considering doing training of one day running and the other day doing weight training. For example, Monday and Wednesday running, and Tuesday and thursday weights. Would this be a good workout schedule? Also, I’m unsure of what kind of weight exersizes to do.
I am 15 and 80kilos. I have really big thighs, i am to scared to where tight jeans or leggings or shorts. When i walk me legs chafe and wiggle everywhere. I have a beer belly and i want to loose it. What exercises can i do to loose this? ANd is there a way to loose large thighs/stomach fast?
Hi, I am fourteen years old and have some belly fat which I need to get rid of FAST! I’m in a bet that I can get a 6 pack before my guy friend but first i have to loose that belly fat! WHAT DO I DO??
hey I am 15 195cm tall I try to work out but I keep losing track off it what is a good solid workout plan I can do to lose my excess fat and build some killer muscles for my girlfriend?
Luke, check out the new weight training articles over on the fitness and strength section. Lots of ideas there.
i have a huge stomach i need help because my sister wedding is on december20 plz help
hi i am 19 years old,5 11″ and i weigh 12 and a half stone.i have a pretty big beer belly pretty much from drinking and junk food and i want to loose it hopefully for next summer?this seems to be a good site and i want some advice or maybe some diet i could go on as i cant seem to find a good one.also maybe some recommended excercise plans?? any of your help is appreciated and feel free to email me at any stage.thank you
Follow the rules and exercise. You have 2 weeks, you can look healthier and feel fitter in that time. Start now. Follow these home exercise workouts.
Hi Damien. First, follow the rules in this article. Then, start exercising. There are many options. If you want to look good for the summer, then build some muscle. Start with compound weight training – squats, deadlift, bench press, shoulder press, barbell curls – and also do some intensive cardio on other days. You current age, height and weight mean that with a change to diet and some regular exercise you should be pretty fit by June 2010. Just get on with it now.
But I don’t eat much bread either. And now I am also gaining some fat around my breast as well this is getting me really worried. As far as eating one big meal i don’t eat a huge meal i mostly eat half pita bread.
Hi I am 5 2″ and 128 pounds. Is that a bad weight for a teenage girl. I have really annoying thigh fat that won’t go away and is all around. My stomach is kinda flubby. I want to lose weight and get into shape by march break. I want to know what should I eat and which exercises should I do to achieve my goal. I know that I should be really skinny because my mom and dad were as kids. Any help would be appreciated.
Hi Muskan – half a pita bread? That is a terrible diet. You need to eat more, and eat healthier. Fresh fruits, vegetables, pulses, lean meats if you are not vegetarian. How can you survive on just half a pita bread for breakfast? You need to workout, build some muscle and be healthier.
Hi Seasons, to start with follow the rules above and start exercising. We have several home workouts you can try, plus a large section on yoga with postures and workouts.
Yes but i eat according to my hungriness and this is how hungry i get but if my problem is only due to bad diet i would try to to have 3 meals a day but is there something else i can do along tht thank you for your help.
Sounds like healthy diet and quality exercise is all you need. Do that for 3 months then review the situation.
Hello, I am an active male that plays sports and works out. I cant seem to lose this belly fat. What workouts do you suggest I do to get this stubborn belly fat off!
Diet is the key for you. You must be eating more than you need. Reduce carb intake while ensuring that you get plenty of protein. Have a protein rich meal after sports training / events to keep your muscles in top shape.
Hi, I’m 16 and my weight is around 52 kg. I think i have to lose some. Please help me….
….. my height is about 158 cm
Hi Lita, according to your BMI you are an ideal weight. Do you exercise? Do you eat healthy food? Get more active and eat a healthy diet and all should be well.
Well I don’t exercise regularly, i do eat healthy food, I only have fruits for my snack such as apples or bananas and i don’t eat junk food anymore. But I still have potbelly and it bothers me so much. What kind of exercise do you suggest me???
My weight is about 58 kg and i’m 160 cm. I don’t think it’s ideal. How much do I have to lose?
Hi, i’m 23, 160 cm and my weight is about 58. How much do you think should i lose to get the ideal weigh??
i workout 7 days week i can’t lose any weight so what should i do to lose weight 20 pound plz somebody tell me some trick…. 28 years old and hight 5′11 weight 210 i need to lose about 30 pound
Lita, do full body workouts with lots of squats and lunges, plus the plank, and cardio work like jumping jacks and mountain climbers.
Hi Windy, it is not really possible to say. Are you athletic / muscular? Your BMI indicates that you are an ideal weight.
Hi Tony, you need to do two simple things: 1. Eat a healthy diet (see above). 2. Exercise – compound weight training would be ideal.
Hi, this is kuldeep, my weight is 67 Kg, i used to booze daily but now i limit myself to one bottle beer and go for exercise daily and do crunches and other activities in the gym, how much time will it take to lose the fat around the stomach?
Hi Kuldeep, that really depends on your diet. Crunches will not get rid of stomach fat. Increase your work effort, do big compound weight training exercises, and ensure that you are not eating any more than you need.
hi can u please help me i dont lose weight quickly but the problem is i give up very very fast.
and now i want to lose 20kg in one month and i dont have any problem with any stict regime but it must be effective so that i can have a much better look!
plese give me a solution for my problem .
Hi Caroline. You need to find an activity that you enjoy, something that you can develop. Whether it is cycling, martial arts, swimming, running, climbing or weight training, you need to find something that you always want to go back to. 20kg a month is a lot of weight to lose. Think long term for sustainable results.
ok thnks but i give up very quickly what shall i do???
This is why you need to find something you enjoy. Generally the only people that manage to remain fit and healthy are those that can have the willpower to not over indulge, and also do some regular exercise as part of a hobby or sport. You know that you give up easily – that is a good start, recognising your weakness. Now find a solution. The New Year is fast approaching, so now is a good time to try something new. Use Google to search for fitness or martial arts clubs close to where you live. Go along to the next class. No excuses!
hi I really need some help with lossing weight well I weight 180 lbs i’m 18 years old i have belly fat what can of exercise should i do please help i hate being fat
Hi Kendy. First follow the rules above as diet is essential in losing weight. Best exercises are a combination of intensive cardio training (circuit training is an excellent option) and weight training.
Hi, im keisha i’m 14 years old.. can you pls give me some tips on how to make my legs look slimmer?
I eat fruit and veggies a lot and eat less food then also I have stomach fat. The only thing is that I drink high sugar milk and tea. I go to gym also, but those exercise seem 2 me useless? What I should do?
hi. im a 16 year old girl and am 5ft 3 inches.. i only weigh 8 stone but i look so much heavier.. my friends think that im about 10 stone as i have chunky love handles, arms , legs and a flabby stomach.. can you help me in any way ??? … i do a lot of exercise as i am a dancer and have been dancing for 13 years but the flab and chunkyness is still there help please.
Hi Keisha. Firstly, lose some body fat with intensive cardio workouts (circuit training, dance, martial arts etc.) then tone the legs with lunges and squats.
Mohd, you probably need to increase fat and protein intake and reduce carb intake – lots of fruits can give you too much sugar. Also, your “high sugar milk and tea” is not going to help your waistline either. As for the gym, what exercises are you doing? Really you need to do compound weight training to build more muscle, which in turn helps you burn fat. Then do intensive cardio workouts (HIIT) to burn fat. There are many suggestions on this page and across the rest of MotleyHealth.com.
Hi Keera. How intensive are your dance sessions? 13 years of dance should make you pretty fit – unless you are not training hard enough or often enough. Also, your diet? Are you following the belly fat rules above?
Hi I’m 28 6′2″ and weigh about 95Kgs
i exercise in the gym a lot not as i used to but twice or thrice a week
i work on my chest and arms mostly and let other sports like basketball and squash take care of my belly, the problem is , with all my chest workouts i dont think i am perminantly keeping those firm pecks they just dangle sort to speak and about the belly well thats not working either the belly is just there, not a dangling pot belly but a big one for sure what can i do ?!?
Sam, to get rid of your belly you probably need to look at your diet. Although more intensive workouts and compound weight training will burn fat quicker, you are probably like many people. reasonably fit, but just not active enough to mean that you can eat what you like. Remember, even professional athletes have to take their diet seriously to avoid adding a few too many pounds. Start by cutting sugar and generally eating smaller, healthier portions. At the gym add deadlifts and squats in addition to your chest and arm workouts, alternate the exercises each session, i.e. do not do both squat and deadlift on the same day.
Hi
I’m 17, about 6 foot 5 and just over 13 stone.
I think I’m in pretty good shape but compared to others I have a lot more belly fat. It does concern me and as a consequence I think it makes me much slower.
My stamina and stength are good but my lack of pace is a real problem playing sports and if I took an intensive training method of benchpressing and sit ups how long should I expect to wait to see a difference?
Lastly I am a huge crisps fan and do you think it’s necessary to do a total crisps detox?
Hi Rich. First the crisps – yes, you need to detox! Stop eating all junk food, this is what probably feeds your belly fat the most. As for you sports, I should think that you need to focus on speed training if you stamina and strength are good. Intensive compound weight training (lower reps) should build more athletic muscle. But it will not help with your pace, for that intensive interval training with plenty of sprint intervals should help with that. What is you sport?
Hi … I’m Keera I train really hard … I dance nearly every single day… I try to maintain a good diet but it doesn’t always work out that way…. which i think is probably half of the problem.. which I always try not to eat to much which makes my body store more.. I also have this little pob type thing on my stomach either side of my belly button its like I’ve stuck to huge blobs of play dough either side.. any suggestions??
Hi Keera. I would suggest that you take a close look at your diet. You may be eating the wrong types of food. Try to eat smaller portions, but have more regular meals with high protein content. For example, rather than have one big lunch, eat a smaller lunch early (12pm) and then have a simple chicken salad at 2pm, then snack on nuts, fruits etc in the afternoon before having another healthy evening meal, then a light snack before bed. Eating more often keeps the metabolism up. If you are working out on the dance floor intensively you will burn the fat. You could compliment your dance with some weight training – squats and lunges – this would firm up the legs and also help burn the fat.
Im 23 years old and I can make myself look as if im 3 months prego. I love Junk food so I think that’s where my problem lies. I work out but dont see results. My legs also have dimples and cottages cheese…I weigh 127 lbs and im 5′2. I need to get toned. Please help me with a diet plan.
hi. I’m 14 years old and I weigh 45 kilos. im 5ft 1. I’m not that fat but most of my fat lies around my waist. I used to dance ballet but stopped about a 2 months ago. Since then I gained 5 kilos and it all went down to my hips and stomach. pls help. What exercises should I do by myself at home? thank you
Hi Susan, look at our circuit training and 20 minute workout for home workout ideas. You can find them using the search function, plus much more!
So I was extremely in shape over the summer (175 pounds)and have gained some weight since then. I am 21 and 190 pounds and most of the weight I’ve gained has gone to my stomach. I know It’s because I went back to college and ate really unhealthy. I’m looking to change my diet to be the most effective to achieve a six pack again. I also am looking for some cardio workouts as well. I know I’m going to need to lose the belly fat before I can tone and strengthen the rest of my body back to what it was. I belong to a gym and was wondering if I should be using the elliptical and/or treadmill and what kind of weight training exercises I should be doing at the gym to lose my fat effectively. thank you
Hi Filardi. In the gym you can use either treadmill or elliptical, but ensure that you workout intensively, do not take the slow and steady approach. Do intervals, say 2 minutes easy then 30 seconds full on. Weight training: compound moves – squats, bench press, shoulder, deadlift. Try this weight training working. Do it just twice a week, and do no cardio on these days. Do your cardio workouts on other days. And cut out the junk food and cut back on bread.
Well, ive always been a health freak, but i dont loose weight, i stay the same. i havent been able to succeed having a flat stomach.
what else should i try?
Angie, we need more info. What have you done in the past? What are you doing now, i.e. diet and exercise? What are your stats? Are you actually overweight?
Hey I’m around 5′11 or 6′0 weighing around 205-210 pounds. I used to work out alot and the only results I saw was muscles on my arms and legs. I still don’t know what to do to flatten my belly all around. People see me and think I’m not fat but I myself feel that way. So whats recommended to flatten my stomach and get some decent abs ? Also should I take any type of protein drinks, or special calorie burners ?
Hello. I have tried a few different things. I have started to drink water instead of pop. I have started to do sit ups. what would be something to do that would be good for me? I’m 20 5′11-6 ft and weigh 210. I work late at nights and go to school. So i usually eat after I get home from work. What would be some way to help me to loose my weight and my stomach?
Hi Joey, you need to start exercising more intensively. A combination of intensive cardio and compound weight training has been shown to give good results. With weight training you really need to be doing the big compound moves to burn fat – squats, deadlift, bench press. For cardio, anything, so long as intervals of high intensity are included. Bodyweight circuit training is a good option too, but needs more planning if you are doing a lot of weight training.
Hi Bryon, drinking water is an excellent start. When you get home try to eat a high protein meal, eggs, meats etc. rather than lots of bread. Obviously you need to get exercising. At 20 you still have youth on your side, so anything will help. Join a martial arts class, run, weight training, circuit training, they will all help you lose weight. You just need to do it with sufficient intensity.
Hey I recently lost pounds,, but right now I have a lot of belly fat? What advice do you give me? I want to lose the belly fat not for people just for me! Please help me lots
Intensive cardio has been shown to help burn visceral fat (stomach fat). Get exercising! And follow the rules above.
i’m a serious workaholic i’m 26 and i really need to lose my bely fat. my work is really stressful and i need help. can you recommend i work out for me please. i work 10 hours a day and on the road traffic for 4 hours when i get home i’m beat. please help please.
Hi, I’m 17 years old, 182 cm in height, I weight about 12 stone and I have a big build which I’m told is ideal for getting a 6 pack. I do have quite a large stomach even though i have a fast metabolism, I do sit ups occasionally but I want to know how to get a flatter stomach quicker. Thanks
Matt, you need to start doing compound weight training exercises and more intensive cardio to get a 6 pack, plus follow a strict diet. Take a look at our article on Hugh Jackman (find in in search above), he followed a bodybuilding diet to get ripped and strong for Wolverine. This is the sort of plan you need.
Hi my name is Adrian ‘m your typical senior in high school except I’m not lean like every other guy in my class. I work out 20 to 30 min a day 5 days a week but i can’t see any results, i live in a small town so there isn’t much to do here so if you could help me i would like and am determined to loose weight, my goal is to loose about 30lb before prom which is in the last week of march. I’m 17 230lb at 5′10″ and want to loose the “roll” of fat i have. Thank you very much.
Hi Adrian, diet really is key. While 20-30 minutes can help tone muscles, you need to change your eating habits to lose the fat. Cut back the calories a lot. Try this:
Breakfast – 3 eggs on 1 wholemeal toast (scrambled, fried, poached, or an omelet are all good). Lunch – green salad with tuna, seasoned with olive oil, salt and pepper. Dinner – soup (no bread). If you need to snack, have a piece of fruit. But this should be enough. After a few days you should not feel hungry. The salad should be large, lots of different leaves etc. The soup hearty but not too large. Start lifting some weight, or add press ups into your daily exercise routine.
hi my name is Brandon, I am 17 and 5′5 with stomach fat. I really want to get healthy and lose it I heard eating 5 small meals is better than 3 large ones? Also should I not eat any candy even if its small amounts like a couple days a week?
Should I stop eating rice and meat?
Ho Brandon, that is correct. By eating smaller meals you keep your metabolism raised throughout the day, the smaller meals are more easily digested also. Increase protein intake and reduce carb intake too. This work especially well if you are working out. Reduce rice, and eat lean meats. Fish, poultry and eggs are all great sources of protein that contain less harmful fats.
I wouldnt say i am overweight but i do have belly fat, but the main problem is i always lose interest in running on the treadmill what do i do.
Hi Hamza. You have identified one of your problems – boredom when exercising. The solution is to do something that does not bore you! There are several options. Weight training is more varied and requires more thought too, plus it builds muscle that helps burn fat. Other options are martial arts or yoga. Ultimately you need to review your diet. You may just be eating a little too much sugar and this could be the cause of the stomach fat.
Hello, I am 30 years old (male). I am 180cm tall and weigh 77kg. I have a mostly non active lifestyle, but I eat fairly well. For many years I ate junk food, but 14 months ago, I decided to dump all that. I have not had junk food in 14 months. No candy, I rarely eat bread or pasta, I make my own food fresh. I also started exercising 14 months ago by running 8km per day, doing 45 minutes of stomach exercises every other day, and on the days I don’t do stomach exercises I do weight training. The results after 14 months are that My shoulders look bigger, so does my chest and arms, but my stomach didn’t change a bit. Still the exact same weight size and still very very flabby. I actually gained 3kg in the 14 months, I assume that is all the muscle I gained since everywhere else I have no fat except the huge amount on my stomach. I did a body fat test, the one where you stand on a scale and it checks it for you and it came back with 12.9%. Supposedly 10% is the minimum for a male my age and height. So why do I have so much fat around my stomach? I mean I can feel it jiggle when I walk or run. How do I get rid of it? I can’t do much more exercise and I really can’t eat much less fat or much healthier? I assumed in 14 months I would see some improvement but nothing. I’m almost ready to give up and go back to junk food. Fat burners are out of the question for me, as I have high blood pressure, had it since I was 20 years old. Otherwise I am very healthy.
Kamil, if you are eating healthy and exercising then this is probably the most important thing. Maybe you should go on a “cutting diet” for a while. Very lean, no sugar, few carbs. Lots of water, no saturated fat.
Tried that. Did lean fish and lean meat like veal and split that up to 2 small meals a day, stayed under 1200 calories a day. Drank lots of water, over a gallon a day, no carbs at all and no salt. The scale showed I lost some water percentage in my body nothing else changed. Weight showed I was half kg lighter, but that was probably because my stomach was empty. Waist size stayed the same.
Have you tried consuming more frequent but smaller meals? Eating every 3 hours, smaller portion, keeps metabolism fired up. Other tips not mentioned above (yet) are to eat slower – chew your food more. This ensures that you do not eat too quickly, which can mean eating more than you need before your appetite is fulfilled. And give the compund weight training a go, plus plenty of bodyweight / circuit training exercises.
Thank you for your help. I am definitely looking forward to it. Don’t be surprised to hear back from me with good results. I also wanted to ask you What exercises do i need to do on the weight lifting, should I also run some? Thanks for the menu. I was also wondering where i could find any more healthy meal ideas.
Thanks Much!
Hi Adrian, these exercises are all excellent for building muscle and toning. If you want an idea on how to split it up, take a look at Arnold’s 3 day split, and also at the related articles listed below that.
I am 13 yrs old my height is 5 foot 7 inches n my weight is 65kg I am not obese but a little overweight I have little fat on my stomach I want 6 pack abs n muscles what should I do
I Vicky. If you are 65kg and 5 foot 7 your are not overweight, you are an ideal weight, so please do not worry. You cannot expect to have a 6 pack at your age. Just keep active, play sports at school and when you are a little older, if you remain athletic and eat a healthy diet, you will look fitter and possibly get a 6 pack. Join the school athletics club if there is one, or gymnastics, as this will allow you to focus on the fitness skills you need to become more muscular and stay healthy.
Hello, I am Noah. I am 16 and am overweight. I really need to slim down, and want to do so before the summer. I have started the weight training, but the cardio is somewhat hard. I really want to have that “perfect” body by the summer and want to turn heads. Plus, I can’t really afford to keep buying bigger and bigger clothes. I eat fairly healthy and try to get as many fruits, vegetables and proteins in as I possibley can. I don’t want to be ripped, but I want to be defined, so to speak. I am 6 foot and weigh approximately 195 lbs. I see all my friends that have the defined body, and want to chill with them at the pool or beach, but feel to embarrassed to do so. I really would like your help.
Hi Noah. Healthy eating combined with weight training will get you there. Throw in some cardio when you have lost some weight and you will be there. Remember that diet (reducing calories) is the way to lose weight.
i am so fat,, i am almost 60kg, and i am only 14years old,, help me what should i do??!!
Nath, you cannot be that fat if you are 60kg. Do you do any sport? Take up a sport, a martial arts, join the athletics club. Just do something to get yourself more active.
Hi
I’m 28 yrs old and weigh 75Kgs, i’m slim but have fat around my waist. I’ve started doing weight training to build muscle, my concern is if i do cardio will it slow my muscle building process?
I dont want a 6 pack, just a flat stomach will do. What can i do to get a flat stomach but maintain good muscle growth?
Simon, excessive cardio work may slow muscle growth, but really the most likely reasons for slower muscle growth are inadequate nutrition and rest. If you split your weight training and cardio work days you should be OK. Or always do your weight training session first so that you do not deplete your glycogen reserves.
Hi,
I’m 17 years old & I have Acanthosis nigricans. I’m 198Ibs and i have a big stomach, hips, and thighs. I don’t have time to do diets beacuse of my irregular schedule. What workouts/stretchs do you recommend me?
Thanks.
BigNBeautiful, you really need to diet. You do not have to “go on a diet” but simply start eating smaller, healthier portions. As for exercise, if you are not fit then walking is a great way to start a fitness regime. Stretching is very good for us, but it will not change the way you look.
Hi.. Ive been eating a healthy diet and doing as much exercise as i can and still training very hard in my dance but i still look really heavy and people are asking me if ive put on weight and im only 8 stone still.. any help ??x
Keera, just don’t give up. Carry on. When you start exercising for the first time in a while it does take time to see a difference, as for the first 1-2 months you are starting to get fit again. You will be putting on some muscle and losing some fat, however, to others it may look like you are not progressing. If you feel fitter and are working out harder in your dance sessions than you are getting fitter. That combined with a healthy diet will help you lose weight. Diet is key though.
hey im 17 and 6′2 tall and my weight is about 200pd. i run almost 3 times a week and work out my upper body 3 times a week. and i have a belly its really hard to get rid of. so can someone please tell me what i need to do. please
Kristofer, you really need to look at your diet. Follow the advice above. plus check out the Truth About Abs eBook.
I am 16 and very unpleased with my weight. I am a cheerleader so i get plenty of exercise and i work out everyday and weight lift every other day. But i can seem to lose anything. the Pounds its self is not the problem because i know muscle weighs more than fat but i want a flat stomach. i try very hard not to eat junk food but i do anyways. I know i should eat a lot healthier. But what are some ways to flatten my stomach?? PLEASE HELP ME
Hi Brittany, it sounds like you already know where you are going wrong, i.e. “I try very hard not to eat junk food but I do anyways”. Diet is the key. If you are a cheerleader then you are active enough already. To keep the fat off you need to ditch the junk food, and this includes drinks (soda, alcohol) plus starchy meals (fries, chips, nachos etc). Just eat a lean, clean diet, drink water instead of soda, eat salads instead of pasta and don’t eat junk food. Keep up with the cheerleading workouts and the fat will come off if you eat well.
I am a 26 year old mother of 2 children. I’m 5′8 210lbs, I work out 5 days a week for at least an hour (cardio,yoga and strength training). I cut out sugar from my diet and I’m eating healthy. But the weight doesn’t seem to come off. What am I doing wrong, or what can I do to improve what I’m already doing????
Hi Kimberly, the key now really is, how much are you eating? Do you snack? We really require much less food than we normally eat. I am not suggestion a starvation diet, just smaller portions. Reduce the amount you eat, but still eat enough so that you can exercise and look after the children without feeling famished. Also, lift heavier weights with strength training (you may require some proper equipment or a gym for this). Often snacks are the killer – cut these out, or change them to be healthy, lean snacks low in carbs.
Hi! I’m fourteen, and an athlete, but I can’t seem to lose my stomach fat. I’m 5′0 and 110lb., which my doctor says is healthy, but I still want to lose belly fat. What exercises can I do?? I try to eat healthy and go low in snacks, but nothing works. Can you help me?
A little stomach fat is not unhealthy. Is the stomach fat you have just fat on the skin, or solid fat around the organs? The way to get rid of it is more serious diet, and more weight lifting. But you should not do either at 14, and both may hinder your athletic performance. Focus on being the best athlete that you can – in time the stomach fat issue may resolve itself naturally.
I am 14 and i weigh 150 pounds. most of it is muscle because I play sports year round. I have a strong core, but I still don’t look great in a bikini like all my friends. the only part of my stomach I’m not happy with is the lower part. I’ve tried core workouts, conditioning workouts, basically everything a 14 year old can do. I was wondering if you have any tips? I’m 5′7. I’m almost 95 percent sure that i have a slow metabolism.. i just don’t quite understand how to speed it up! thanks!
hi, i am 13 years old. i really need help. i am 97 pounds ad 5″ 1′, i do not at all think i am overweight, i just never get out to exercise and i never have the motivation. I always eat junky crap food and my stomach is starting to spill over my jeans, i am not confident and need help. i also have major love handles.
Hi Jaya, the best thing you can do for yourself is find a healthy activity that you enjoy. Martial arts are a great choice, as you will get fit and improve your confidence, and you will be motivated by the others in the class. But other sports help too. Maybe try out with a school team? Or athletics? Everyone starts somewhere, and at 13 years old you have so many opportunities ahead of you. Try a few things, sports, athletics, martial arts, dance, and see what you enjoy most.
Morgan, you may not have a slow metabolism at all. Many people blame their metabolism when really they are eating too much of the wrong type of food. What sports do you play? You could speak to your coach to ask about more specific workouts that will improve your game and get you in better shape. But generally, proper nutrition/diet is the key to losing that lower stomach fat.
Hi. Im a 22 year old male and I really need some tips regarding eating the right foods. 2 years ago I had my appendix removed, and ever since then I have gained 3 and a half stone and my motivated to exercise went down hill. Before hand I used to exercise loads and its hard to believe how healthy i was before now. I have recently joined a gym and cut out loads of junk food, but when i get home from work i feel like i have no energy to go to the gym, although i am motivated. what foods would you recommend? I have only really been eating soup and fruit, but this is clearly not enough. Hope you can help. Chris
A good energy boost before the gym is a banana with a coffee. After your workout ensure that you have a high protein snack also, as this will help your recovery and you should have more energy the next day.
I am 20 years old with a 1 year old son. Before I got pregnant I only weighed 92 lbs after I gave birth I went up to 115 lbs. I work out every now and then. And I barely eat whole meals most of the day, but I do snack. I currently weigh 110 lbs and I am 4′11″. I dont want to lose weight but I want to lose my belly fat and tone up my stomach. How is that possible without losing anymore weight?
Hi Tynyl, you need to start exercising more. If you want to lose your belly fat but do not want to lose overall body fat, then a reducing calories alone will not help. You need to build some muscle, get more toned, and generally be fitter and healthier. Still cut back on snacks, or at least make them healthy snacks. Start some bodyweight exercises, Ashtanga yoga is excellent for toning. Our yoga expert does Ashtanga and lost all her baby weight after giving birth with just Ashtanga everyday. You have to work your body hard, expect to sweat and ache for it to work!
hey, I’m an athlete and i have decent legs. I have good defined arms. But my stomach is utterly disgusting. I have stretch marks to the wazoo and I am only 14! I do have workouts with my sport teams but its mainly cardio and arm strengthening.
I’m trying to eat healthy. Are there any work outs that is aimed towards a flat slimmer belly? and are there any tips to stop craving those bad foods? thanks!
Well, no workout will remove belly fat on its own. That is the myth that is called “spot reduction”. Core exercises will strengthen the core muscles, which will help to tone and tighten that area. But the layer of fat needs to be burnt off. Those sports cardio sessions should help. What sport do you do? Ideally there should also be leg strengthening exercises too. like squats and lunges. These help many sports. As for stop craving bad food, then eating more protein helps to prevent sugar cravings. The key to stopping cravings is the wean yourself off those foods completely.
Hi, I’m only 15 but weigh 60 kilograms and I a very big stomach. I do not eat anything except fruits and vegetables and I also exercise. Still I dont loose weight. Why is that so? And what should I do?
Hi Motley. My girlfriend wanted me to look at something that can help her lose a couple inches around her belly in a month. Shes 5′3 125 and her waist is a 34 and she wants to go down to a 32. I know that this is probably a not so hard thing to do (Guessing). But we are in college and have many things going on and easily get sidetracked
I have read many reviews on something called the stomach vacuum that can be done at home. If you could point us in the right direction. We eat around 1500 calories a day. should we eat less calories to help this process. Thank you for your help.
Hi Ocean, 1500 calories is not much. Make sure a large part of those calories are from protein and healthy fats, and ideally almost none from sugars. Do weight training – squats, bench press, shoulder press, rows etc. and some intensive cardio, if you can. The stomach vacuum is really an exercise to help bodybuilders reduce their waist size, but they already have a very low body fay percentage and are also eating a very lean diet to maximize fat loss. So it is unlikely to bring any great results if you are not working out like bodybuilder!
Hi, I have a big tummy, am a veggie. Am 76 kilos, 167cms. Need to reduce my circumference.
Hi Steve, as you know, being a vegetarian does not mean you can keep the fat off! You need to look at your diet first. Do you eat too much bread, pasta, sugar etc? Mayne a lot of high fat dairy too? Try to cut out as much bread as possible, and instead eat more green salads. Soup is a great option too, filling and nutritious, just hold the croûtons. But you also need to exercise. If you eat eggs, then consume more for breakfast instead of cereals etc. Also egg salads make a great balanced healthy meal, full of fiber, minerals and protein.
Hi, I’m 28 yrs old. 5′5 177pds. Most of my weight is on my belly since I had my child 5 years ago. I decided 2 lose the junk food, & only do sit ups twice a day. How long do u think it would b before I c results? I jus started yesterday & my stomach feels a lil different. how long should I have to work out everyday, if I want a flat stomach by june?
Hello Kieta. You need to start building up the exercise so that you are working out about 45 minutes 3 days a week. Weight training is essential also, with exercises such as squats, bench press and shoulder press – do not fear weight training! You need to cut out as much sugar as possible and keep calories down. Ideally consume “micro meals” throughout the day, rather that 3 bigger meals – but this does not mean snacking all the time! Small portions of high protein, nutritious meals. Salads and soups (without high fat dressing or bread) are good options. You have just over 3 months, so you can make some good changes, but think long-term, i.e. a new lifestyle that will mean that once you attain your ideal weight you can maintain it for the rest of your life. Check out our yoga section, these are all photos of a mother of 2 children.
HELLPP
I’m 20 years old an i’m an athlete i just recently got injured an didn’t do anything for 6 months an my stomach grew alot now it seems impossible to lose that stomach fat I go to the gym but I don’t know how to reduce this fat and I need to get it off before football season starts pleeeeeeaaaaassssseee help me out
Hi Pierre. Diet is the key to losing stomach fat – exercise only helps so much. You need to get serious with what you are eating. Eat healthy foods, salads, etc. Cut back on ALL junk food, ALL sugar, starchy foods etc and eat more vegetables (lower GI is best) and more proteins. Also reduce alcohol.
I’m 23 years old with 86 kgs. Previously i used to be 102kgs…last year I worked for 4 months to reduce my weight, and reduced to 82 kgs. Through treadmill for 30 min and strict diet restriction. As I am medical student, I get less time to spend for workouts and next 3 months goes for me in preparing for my exams. So could u please suggest me on diet pattern for these 3 months. Anyway after this I can get my way through old manner.
Hi I’m 5 feet 8 inches and weigh 198 and I’m a guy at 19 years old. Got a Good sized belly on me that’s hard to lose. I go to the gym at least 4 times a week and run at least 2 miles each day and do some ab excercises with my workouts. I don’t know if there any other things I can be doing or if I just need to constantly do my ab excercises over and over everyday til I see results? I been losing lots of weight but not really noticing anything with my belly which is what I want gone the most.
Danny, lots of abs exercises alone will not shift that belly fat. Diet is the most important part, and then strength training and intensive cardio. When running you should be running as fast as possible for a few intervals to really get the body burning fat. With lifting, you just need to persevere. Lift heavy weights, lift 8-10 reps per set with 2 sets per exercise.
i have a meduim sized belly fat. I run about 4 miles on the treadmill everyday and eventually burn 500 calories. Is that enough to lose the belly fat.
I’m still cutting down on food eventually.
Pleeease help out!!!!
Hi Hamza. We really cannot say if it is enough or not. It depends on what else you eat and your other lifestyle factors. Make sure some of those 4 miles are run at a faster pace. Eat a healthy diet as well as a lower calorie one.
Hi, I am 20 yrs old and my weight is 100 pounds. I recently had a baby and my body bounced back but my belly didnt. What would you suggest to flatten my stomach without losing weight?
Malissa, if you want to lose stomach fat without losing weight, then the only option is to start building muscle. Do some bodyweight exercises like yoga, plus also some weight training. Strengthen your legs with squats and lunges and also work your upper body. You want to build some functional muscle tissue that is lean (not bulky) to tone you up. In time the stomach fat will come off.
Should I not worry too much about doing crunches then?
Crunches do no harm and are a good exercise to strengthen the abs, and it is good to exercise. But on their own they will not make you slim.
is tea with full fat milk OK or should it be avoided.
Also will fat burning pills help me
Hello, I’m 28 years old. I weight 185, all stomach. I’m usually flirting around 165, not to brag, but pretty cut up, until about a year ago I gained 20 lbs. Now I have a belly and love handles. I could eat what ever I wanted and not gain weight, sadly, my metabolism slowed way down. I guess my question is I would like to keep some of the weight and turn it into muscle, but mostly lose this huge stomach. What can I do to get the best results….Please help, thanks Joe
Tea with full fat milk is fine. Fat burning pills are probably not worth the money or risk to health. Just keep active and eat healthily. You could try some weight training in addition to the running and see how that helps. It should get you in better shape than running alone.
Joe, this happens to all of us. What you need is to get serious and start working out and eating healthily. Weight training workouts and intensive cardio combined with a healthy diet. Get some ideas in from this free eBook and check out our articles on weight training.
one the main thing is what i’m confused about is that i’m:
17 yrs old
6 foot
11 stones
from the BMI chart it says that i’m healthy so how do i get rid of just the belly fat.
Body mass index is mostly useless. You are probably healthy, but in wanting a 6 pack, you are not striving for perfect health, but perfect body image. For that you need to lose more fat and build muscle.
I’m 27 years old, 6′0, 15 stones, generally i am sort of medium build but have a lot of excess fat around the belly. Please could you advise me on the best way try and lose this. Any advice on dieting and exercise will be appreciated.
Thanx
I’m 16, 6′0″ and 295lbs. and I was going try your suggestions. I was wondering if you had any suggestions for me?
Hi Parker, yeah, follow the rules! Remember that diet is key, so eat a healthy diet, drop the junk, reduce sugar in all its forms, and start exercising, even if just walking for 30 minutes everyday to start with.
I’m 27 years old, 6′0, 15 stones, generally i am sort of medium build but have a lot of excess fat around the belly. Please could you advise me on the best way try and lose this. Any advice on dieting and exercise will be appreciated.
Hi Zamir, follow the advice in the article, start weight training, and consider buying the eBook Truth About Six Pack Abs.
Hi, I am a 17 year old male. I weigh 210 pounds and am 6 ft. I have recently joined the Gym and maintained a healthy diet. I usually go to the gym about 5 times per week, I do about 40 mins of Cardio (or sometimes more) and about 20 + minutes of resistence training. My Diet is going pretty well, I don’t eat junk anymore like i used to, I don’t eat sweets or chocolates anymore. I have 5 portions of fruit+veg everyday, I drink 1.5-2 litres of water per day, I have a cereal and apple for breakfast, then a tuna sandwhich (Brown bread) for lunch, then another sandwhich or pitta bread (Brown) for dinner. It is all going well so far. My goal is to lose weight and be toned, I do have a belly (not too big though). I don’t do sit ups anymore because i have read that they don’t work for a flat stomach, I do about 50 press ups (about 5 of the normal press ups, and 45 of the knee ones) per day. So I just wanted to ask, am I doing everything right to lose weight? and achieve a flat stomach (however long it may take for me, though I am hoping to achieve these goals in a couple of months)?. I want to lose about 1-2 pounds per week.
Thanks a lot.
Hi Tony, a great start. Strive to do more full press ups, even if you need to rest for a minute after 5. Do more bodyweight exercises like squats and burpees, these are great for building muscle and burning fat. 1-2 pounds per week is a healthy aim. Maintaining your healthy diet and not eating too many calories will be the key to your success in the long term.
Hi,
My height is 195cms, I am a 29 year old male and am extremely worried about my weight as I weigh 95.1KG with a waistline of 41 inches! Does this mean I am obesse and what can be done to help me?
Hi Jason. For you height 95kg is OK, but a waist of 41 inches is not. Are you naturally a very lean person? It sounds like you need more muscle and less stomach fat, but without actually seeing you it is hard to say for sure. What can be done? Improve your diet and do some weight training to build muscle.
Hi my name is Charlie and I am 17. I currently weigh 200lbs and Im 6′3″. Ive been trying to lose my stomach for awhile. I try to do some sit ups every night and i have totally quit drinking soft drinks, and my next step is to start eatting fruit as a snack instead of junk. Do you have any other tips to help me lose my stomach faster? Thanks.
Thanks a lot for your reply MotleyHealth!
Hi Charlie, just start doing more intensive exercise, such as interval training and lifting heavier weights.
hey I’m 22 years old and I exercise regularly with weights and also run 15 to 18 miles a week 2 or 3 miles at a time. I can not seem to get rid of my gut even through I can run 3 miles in 22:30 min. I do all I can to eat healthy. What is going on?
Hi Adam. Maybe you are still eating a little too much? I know it sounds crazy, but to burn off that stubborn belly fat sometimes you need to really reduce calories a lot more. Plus lift heavier weights, do the big compound moves. And when running, try some interval training – 1 minute fast pace then 3 minutes recovery. Mix it up.
Hi, im just getting back into the the gym, im fairly slim but have a slight beer belly which has decreased wiv exercise but theres still some towards my lower abdominals which i struggle to shift. i go gym 3 times a week, go running on tuesdays and play football saturdays. ive been eating healthy for around 2 months now which consists of chicken curries, white rice,beans,eggs, weetabix, couple pieces of fruit everyday, protein shake, potatoes (made in the acti fryer which is meant to be healthy as u only add a tea spoon of cooking oil??) im also thinkin of getting some green tea to speed up my metabolism in order to lose the fat around my belly. I feel my muscle mass will build slowly, but dont know whether eating the foods mentioned are in fact not good to eat to lose the fat around my bottom abdominals. Thanks p.s. this websites great
Hi Jay, sounds like you are almost there. Go easy on the rice. Stop all snacks, stop drinking too for a few of weeks (if you do enjoy a beer). Give it a bit more time.
Hi, u mean snacks as in junk food im guessing? is it ok to be eating rice once or twice a week? i’ll take it easy on the rice, but stuff like potatoes and beans are ok? do u know any other gd carbs to bulk up whilst decreasing fat? thanks by the way gd to know about these thing.
so how many times wud u advise me to eat rice a week to make sure i am able to trim around the stomach? by snacks do you mean junk food? are there any other carbs that u wud advise me to eat if i am working towards puttin on decent bulk whilst losing belly fat? thanks a lot
sorry bout this, me again. People say eating after 7 is bad as everything turns to fat, but the guy who runs my gym says this is a lie, and if i dont eat fatty foods after 7 then i am not going to store that food as fat? thanks
Hi Jay, try brown rice, and keep portions small. Instead you should be getting most of your carbs from highly nutritious sources, including a wide variety of salads and vegetables, as well as fruit. See this list of low GI foods that help to burn more fat.
Eating after 7pm is fine. If you eat too much anytime you will put on fat. Not eating after 7pm just helps to avoid over-eating and snacking etc. And yes, by snacks we mean junk foods, as well as healthy foods that you may eat that are not required – you can have too much of a good thing.