Say Goodbye to Belly Fat!
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In this article we provide a series of diet rules that you must follow if you wish to lose weight and get a flat stomach. Then we have some specific advice for men, women, teens and seniors and finally cover the lifestyle factors and exercises which are needed to maintain a healthy weight. We then review some of the weight loss advice from major publications over the last decade. At the end of the article you will find links to several of our fitness workouts that will help you to lose weight.
Knowing how to lose belly fat is the first step in gaining that flat stomach that so many people aspire to. Once the fat is lost you are only one step away from attaining the ultimate dream, six pack abs. 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 quickly. Combined with a fitness plan, these tips to lose belly fat will speed up weight loss and get you in shape in no time. 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 really help you.
Remember that central obesity is bad for your health and that losing belly fat reduces risks of developing more serious health issues in the future such as diabetes and heart disease.
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Diet Rules To Reduce Visceral Fat / Belly Fat
1. Throw Out The Junk Food – Reduce Sugar and Saturated Fat
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. Junk food and addiction to sugar is considered to be the greatest cause of belly fat today. There are some foods that burn belly fat which will help you, but you still have to control calories.
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. Most weight loss plans provide great nutrition advice and motivational tips to help you keep your healthy diet on track and this is essential for losing belly fat.
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.
2. Carbohydrates and Losing Belly Fat – Low GI Carbs are Best
Consumption of carbohydrate is essential for losing belly fat, 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 (yes, biscuits cause weight gain) should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat, which is the opposite of how to lose belly fat!
“Good carbs”, such as fresh fruits and vegetables, should be eaten instead. Slow release carbohydrates 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. Read our Low GI Diet eBook to learn how the glycemic index help you to lose weight.
Ideally granary or wholemeal bread should be eaten instead of white bread, and biscuits / cookies 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 does not need so much energy at once. The excess sugar from the carbohydrates will just turn into stomach fat.
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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 belly fat to get a flat stomach.
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, ideally low GI vegetables.
3. The Natural Way to Lose Belly Fat – Eat Like a Cave Man
Following a natural food idea is a great way to lose belly fat as if combines the rules above, that is you avoid all junk food and all processed food, sugar and saturated fats. Following a Caveman Diet or a Low GI diet are two ways to lose belly fat the natural way.
It is important that you avoid gimmicks and pills when try to lose weight. You need to make a lifestyle change and carry on eating a healthy diet and exercise after you lose weight. Systems such as the HCG Diet and Lemonade Cleanse / Maple Syrup Diet may aid fast weight loss initially but in the long-term there is a much greater risk of putting the weight back on again.
4. No More Late Night Snacks – Stop Comfort Eating
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 belly fat very quickly.
You can reduce you hunger and food cravings by following a low glycemic diet. Fluctuations in blood sugar causes increases in appetite. Losing stomach fat requires a strict diet so avoiding hunger is essential. Late night snacking is often emotional eating and not eating to nourish.
5. Drink Less Alcohol To Lose Weight
Decrease alcohol consumption. If you drink a lot, you will accumulate fat around your waist. Excess alcohol consumption can really give you a belly. Have you seen people who are slim all over but have a beer belly sticking out? Well, that is the effect of excess alcohol consumption.
Alcohol does not contain any nutrients at all. So, all the energy consumed through alcohol will be stored as belly fat! If you want to lose weight fast then you need to stop drinking for a while.
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You do not need to give up alcohol completely, but just drink in moderation. Do not drink everyday and limit yourself to just one glass of wine or one bottle of beer.
Lifestyle Changes To Help Lose Weight
1. Turn Out The Lights Before Bed
Sleep research has shown that sleeping with a light on, even just a dim night light, is enough to cause changed to appetite. Researchers found that subjects that sleep with a light on gain more weight.
2. Exercise for Weight Loss – Burn Fat With Cardio and Weights
Exercise is vital for weight loss and long-term health. Exercising has an immediate effect on weight, in that as you exercise you burn energy (mostly glycogen stored in muscle tissue). The body replaces the lost energy by breaking down sugar reserves in fat cells. This is why we lose weight (fat) when we exercise. Exercise also helps build muscle and this means that your metabolism is raised permanently. Finally, the more exercise you do, the fitter you get. The fitter you are, the more you can exercise and the more calories you burn.
If you do not know how to get started, find a fitness class, hire a personal trainer or learn from or guides. If you want to exercise by yourself then books exercise can help (there are some old but free books on gymnastic exercises here). We have a growing selection of advice and articles to help you get fit here at MotleyHealth.com.
3. What is the Best Exercise to Lose Belly Fat?
The question that is so often asked has finally been answered by sports scientists. Researchers from the Duke Uni Medical Center have found that aerobic exercise is more effective at burning visceral (belly) fat than weight training.
Visceral fat is the least healthy of fat too. It causes diabetes, heart disease and some forms of cancer.
“Resistance training is great for improving strength and increasing lean body mass. But if you are overweight, which two-thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.” – Dr. Cris Slentz, Duke University Medical Center, 2011.
How to Lose Belly Fat with Exercise
The key to losing belly fat is to exercise often. We suggest exercising at least 7 times per week. If you can fit in 2 workouts a day all the better. Although sports research has indicated that intensive exercise is most effective, this new research suggests that really it is just a matter of burning more calories. So whether you spring or walk makes no difference, so long as you do the work. Sprinting obviously burns calories quicker than walking but if you can only walk that just means is that you have to exercise for longer each day.
There are many exercise routines that will help you to get a 6 pack once you have lost all your belly fat. 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. For starters check out these stomach exercises to help lose belly fat.
If exercise is simply not an option for you then you should read How to Lose Weight With Only Diet which explains the role of food, hormones and fat loss.
Although diet plays the most important role in losing weight and belly fat, exercise really is essential. Fortunately there are some fitness and weight loss plans that are tailored to help people lose belly fat.
We have many workouts in our fitness section. There is really no single “best exercise” to lose belly fat, what is important is that you do exercise on a regular basis and burn as many extra calories as you can.
Why Lose Weight? Dean Ornish talks about our killer diet
Obesity is not just about the way you look, it has serious health problems. This talk by Dr. Dean Ornish (author of Dr. Dean Ornish’s Program for Reversing Heart Disease which gave rise to the idea of the Ornish Diet) briefly discusses some of the many problems associated with the Western diet.
So, it really is important that you make every effort to lose weight. It is not just to look good or to fit in those old jeans – do it for your health.
Further Guides To Losing Weight And Getting In Shape
1. Weight Loss Advice for Men
Belly fat seems to be a huge problem for lots of people, especially men. Naturally, men tend to hold more fat around their waistline (this is visceral fat, or internal fat), which we call love handles (also known as beer belly or pot belly). The rules on how to lose belly fat for men do not vary significantly really, but there are a few considerations concerning lifestyle, physical fitness and diet.
Besides the biological nature of men, modern lifestyle also has a huge impact on belly fat; as work, stress, entertaining clients and lack of exercise contribute to the accumulation of stomach fat.
Belly fat is usually a very stubborn type of fat, in that it requires a lot of work to reduce it. The best way for men to lose belly fat is through a combination of cardio exercise, weight training and a lean muscle-building diet.
Our article on how to Lose Your Beer Belly provides more specific information for men. Losing your gut and getting a flat stomach can be a slow experience, but it is certainly worth the efforts. The rewards are not only a better looking and fit body, but also improved long-term health. You can also learn how to get rid of “man boobs” here.
2. Weight Loss Advice For Women
Many women accumulate belly fat, especially after having children. Really the same approach needs to be taken – combine regular exercise with a healthy diet. It is very easy to develop bad eating habits when nurturing a baby. Irregular sleep leads to poor diet and emotional eating and also causes weight gain. The best way to tackle this is by starting a weight loss plan.
We also have articles on losing baby fat as well as a set of belly fat rules for women that you may find useful.
3. Diet and Health Tips for Teenagers
We have had many teenagers ask what they can do to lose belly fat. Really the best thing to do is adjust your diet and get more active. Reduce sugar intake, which includes sugar in processed foods, junk food, cakes and cookies. Then eat more lean proteins, less starchy foods and start exercising more.
Teenagers have a great advantage over adults as they are more energetic and have a faster metabolism. Weight loss is still relatively easy for teens so long as a healthy diet is followed and regular exercise is taken. However, teenagers do require more calories than adults to ensure healthy growth and development.
If your school does not provide adequate exercise or sports then join an after school club. Martial arts, dance or scouts will all provide plenty of exercise and activities to help get you fit. Read our article on teenage health and fitness to learn more on theis subject.
4. Weight Loss Advice for Seniors
Losing weight becomes harder as we age. Metabolism tends to slow down which means that it is far easier to gain weight. Also we become less active as we get older which just adds to the problems. However, this does not have to stop you from losing weight. Sir Anthony Hopkins lost 80 pounds after following a strict diet and walking program.
Remember that diet is more important than exercise to lose weight. You will never be able to burn of excess energy through exercise (only professional athletes are able to do this). The key is to reduce the amount of calories consumed while maintaining a healthy and balanced diet.
One word of caution, although higher protein diets aid weight loss, research has shown that high protein diets can lead to a reduction in bone density in older women. It is therefore important to do some weight training exercises as part of your weekly fitness routine to ensure that both muscle mass and bone density is maintained. Read our article Over 50′s Exercise Advice to learn more.
5. Short and Intensive Weight Loss Solutions
If you have left it almost too late to lose weight, then follow the MotleyHealth 7 day fat blasting plan to help you lose as much weight as possible in one week. This plan will then set you up for longer term weight loss should you need it.
If you follow a structured and well designed weight loss plan you can learn the best way to lose belly fat in one month. This system has been designed by a professional fitness instructor for people just like you. If you have put on weight as a result of poor diet and lack of exercise then this system will help your lose belly fat in a month. If you follow our MCD Weight Loss System for one month you will see good results.
6. Remember That A Little Belly Fat Is Natural
Remember this fact: Belly fat is natural. Its main purpose is actually to protect the vital internal organs. To lose all your 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.
The fat that surrounds the internal organs can be burnt off with intensive exercise. weight training and a sensible low sugar diet. MotleyHealth.com provides many well structured diet plans which provide the best ways to lose belly fat. This really is the key to training your body how to lose belly fat.
7. Other Diet Plans for Losing Belly Fat
There are many well researched and healthy diet plans available to help you lose your belly fat. The much misunderstood Atkins Diet is still a very good way to lose weight. The The Dukan Diet is becoming more popular and follows in the footsteps of Atkins with more care over ensuring that you eat a healthy low GI diet. You can find more on fitness and diet plans here.
8. Top Stomach Exercises For Firmer Abs
Remember to do intensive cardio workouts, compound weight training, and control your calories intake first, then target your abs with some of these exercises. Many of these exercises will help you to tone the muscles to help lose lower belly fat as well as build stronger and more visible abs.
- 3 Stomach Exercises to Build a Solid 6 Pack
- How to Get a 6 Pack
- The Boxers / Martial Artist Abdominal workout
- Bruce Lee’s Abs Workouts
- Perder Vientre Rápido con Dieta y Ejercicio - español para nuestros lectores
- Yoga Weight Loss Sequences and Workouts from YogaMums.org
A Review Of Flat Stomach Advice from the Media
We have decided that it is time to conduct a review of the current ideas and advice about losing weight. This is obviously far from an exhaustive review of the information online on weight loss and specifically stomach fat, but we feel it covers a variety of styles, audiences and time span to make it relevant. It is also possibly the first attempt to review the information from an unbiased viewpoint. To do this we have read and analysed the advice given by a series of popular newspapers and magazines.
Why are we doing this though?
Because each of the publications mentioned here is a leader in its field. Each take the information that they share with its readers very seriously, and each wants to show to the world that it is the best. They take pride in their work and that means thorough research and analysis. They also draw on the years of experience from health and fitness experts. Our review covers the advice from:
- The Independent Newspaper’s 2009 advice on Five ways to get a flat belly
- The Guardian Newspaper’s 2006 report on How to get a flat stomach
- Hello! Magazine’s 2010 article on Three keys to a flat stomach
- Los Angeles Times 2011 article My Turn: Her war on belly fat
- Daily Mail’s 2009 special on How to…Get a flat stomach
- Tatiana Novaes Coelho’s advice on Channel4 on How to Get a Flat Stomach
- Cosmopolitan’s 2011 special feature Flavia’s flat stomach moves
- The Mirror’s 2008 post on How to get a flat stomach after giving birth
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Five Ways to Get a Flat Belly by The Independent
The Independent are quick to remind us of the dangers of belly fat, telling us that this type of fat;
“wraps itself around the heart and liver and is known to raise the risk of heart disease, diabetes and some cancers. This band of unattractive, toxic lard has been widely regarded as the most difficult to shift”
There first tip is to consume more MUFAs. MUFAs is the acronym for monounsaturated fatty acids. You get these fats from olive oil, nuts and seeds. It seems that a MUFA rich diet helps to break down toxins in fat and shift visceral fat. They referred to research carried out by the Prevention Research Centre at Yale University School of Medicine which had shown this in tests.
Next up is the classic “avoid bloating” advice. So no sugar, processed foods, refined carbohydrates. Stick to mostly low GI foods and you will reduce bloating. The most important tip is to have regular eating habits rather than one or two large meals a day. Reducing salt and raw vegetables can help some people. Do not stop raw vegetable salads unless you have a bloating problem and tried everything else though.
No more bread. This is our favorite tip, one that we have said many times – stop eating bread. It is just energy / sugar and provides little nutrition. The main reason The Independent gave though was due to the anti-staling agents in bread that we cannot digest and that cause increased bloating.
They then go on to talk about the importance of reducing stress as this tends to lead to increased appetite (although some people stop eating when stressed).
“A study showed that a combination of the MUFA diet and 10 minutes of core stability exercise every day gets rid of double the quantity of visceral fat as diet alone”.
Finally they speak briefly about core stability exercises. The Plank is described. They say “don’t bother with crunches”.
Source: www.independent.co.uk, published 24 February 2009
Three Keys to a Flat Stomach by Hello!
Hello! Magazine takes a slightly different approach with “Exercise, diet and cosmetics are your best allies if you want to beat that belly“. This is the first time that we have come across cosmetic advice for reducing stomach fat in the mainstream media.
Hello! put exercise first in their guide. They do say that the abdominal muscles sit under a layer of fat so just exercising them alone will not help. But then they go on to say that exercising the abs 2-3 times a week is still a good idea. They do not mention anything about intensive cardio training, resistance training or the affect exercise has on metabolism or appetite though.
Hello! say that using some creams can help to “combat localised fat” although they do not mention any brands. There was a news report of a new cream that reduces fat in October 2010, so they are probably referring to this. Maybe their web page has been edited since – we have not heard much about this cream for a while now.
Source: www.hellomagazine.com, published 18 November 2010
How To Get A Flat Stomach By The Guardian
This is the oldest of the articles we have picked, so it is interesting to see what The Guardian were saying about losing stomach fat in 2006, and what may have really changed in the last 5 years.
They start off with the good advice from the American Council on Exercise (ACE) to not do crunches. They then advise you to take up cardio exercise such as swimming or jogging. The fact that they looked to the American Council on Exercise provides much more authority to their article already.
They advice not to waste money on any equipment other than a Swiss ball. Their strangest advice is to laugh a lot as it strengthens “deeply embedded transversus abdominus muscle”. This seems to conflict with the advice not to do crunches. However, laughing does reduce stress, something which they forgot to mention!
“Don’t starve yourself.” – this is the best advice yet. You need to eat to lose fat. Their last tip is an exercise tip – to do bicycle crunches. Again, conflicts with first advice to not both exercising the abs. The Guardian started really well with their advice but then seemed to lose track a little. But then, this was 2006, and the early days of flat stomach plans.
Source: http://www.guardian.co.uk, published on 25 May 2006
The LA Times – My Turn: Her war on belly fat
This is an article with a difference – it is a personal story about belly fat. Written by Carrie Luger Slayback today (May 9th 2011), she talks about how she managed to lose weight. The key message is a healthy diet and regular dog walking. It is interesting to note that the URL (web address) mentions visceral fat which is the biological term for the type of fat that surrounds the internal organs – I guess the editor decided that “visceral” may put some people off reading the article.
The article starts off tackling the classic myth of inherited fat:
“Nobody in our family has a flat stomach, Carolyn,” my dad stated authoritatively.
So many people think that being overweight is a genetic condition, something that is passed down along the family tree. This is simply not true. Children of overweight parents are fat because they have the same bad eating habits as their parents. Simple.
It was only when Carrie learnt that belly fat is dangerous to health that she decided to take action. Carrie explains that she is against dieting – “dieting sends me into a rage of rebellion“. Some people feel that dieting, or more specifically following a lifestyle to attain a healthy body, is somehow in breach of their human rights.
This is actually a topic of hot debate in academic circles – to what extent should people (governments, employers, teachers, parents) intervene in a person’s lifestyle to encourage them (or force them) to lose weight? Nobody complains when the government distributes vaccines for swine flu or teachers strive to improve the math skills of the children, but encourage people to lose weight? No way!
Anyway, Carrie took a moderate exercise route to weight loss by “walking 35 to 45 minutes for five days a week“. Basically, she walked her dog, which every dog owner should do anyway.
“Back in the 1970s, my father had a pot belly. I used to nag him to eat more vegetables, but he laughed at me. “Baloney,” he’d say. He had a quadruple bypass in his 60s and paralyzing dementia the last two years of his life. He liked to lecture better than take advice, but if the word had been out on the chemistry of metabolic syndrome, I think he would have listened.”
This really is a stark reminder of why we all should try to lose weight. Even the happiest people can be struck down by terrible illness as a result of carrying too much fat on their bodies.
The message here is that following a healthy diet and taking regular exercise helps you to lose weight. Another simple message, and all the more powerful because it is true.
Source: www.latimes.com/health/la-he-my-turn-visceral-fat, published 9 May 2011
How to Get a flat stomach by The Daily Mail
Love it or hate it, The Daily Mail often provides some very good advice in its health pages. Although this particular article was almost missed by us because it was in the women’s section and not the Health section where their fitness and weight loss articles often appear. It is written by Janey Holliday, a personal trainer who has written several articles for The Daily Mail.
The first tips provide nothing new – less refined carbs, less sugar, less fizzy drinks. The third tip is interesting though. The advice is to cut back on dairy;
“Once we leave infanthood, we no longer have the enzymes to absorb the nutrients in milk.”
However, research has shown that dairy calcium has the ability to increase fat excretion (this is one of the 10 scientific rules of weight loss that was presented by the BBC’s Michael Molsley). The sugar in milk is mentioned, so the advice really should be to reduce sugar intake and only reduce dairy intake if you are lactose intolerant.
The Daily Mail then goes on to talk about drinking herbal teas such as camomile and peppermint as they sooth and relax. They do not mention green and oolong teas though, which have been shown in some scientific studies to increase fat loss (also many Chinese people swear by their effects).
This article is the first also to talk about lactobacillus acidophilus, which is the friendly bacteria in the gut. There are many companies selling the idea of probiotics as a way to manage weight by increasing risk of leaky gut syndrome;
“excess flab on your tummy might not be reduced with sit-ups if you suffer from this.”
This does seem to suggest that the reason why sit-ups fails to cause weight loss is a bacterial imbalance. This is not the case though.
The Daily Mail does provide some sound advice on exercise, although it is a little thin on the ground. They say simply to do some cardio exercise such as running, cycling, aerobics and swimming as well as performing crunches.
Source: www.dailymail.co.uk/femail/How-Get-flat-stomach published on 9 March 2009
How to Get a Flat Stomach by Channel4
Channel4 sought the advice of Tatiana Novaes Coelho for their article on getting a flat stomach. Tatiana is a Pilates instructor, so naturally all the moves were core Pilates exercises. She takes you through some ab curls, oblique exercises and toe touches. Each is well explained.
However, no mention of diet or lifestyle, so not really a guide to “how to get a flat stomach” as the title suggests. Really a guide on how to strengthen your abdominals with Pilates.
Source: www.channel4.com/4beauty/wellbeing/getting-fit/how-to-get-a-flat-stomach/display/page/1, unknown publication date.
How to get a Flat Stomach After Giving Birth by The Mirror
The Mirror is a UK newspaper written for women. We are proud to say that earlier this year the Mirror mentioned our 20 minute home workout in their article which featured Davina Mccall – you can see our article about it here: MotleyHealth Makes It Into The National Press. But less about us, what does The Mirror advice about getting a flat tummy?
Well, The Mirror paints a more honest picture of losing weight after birth. They spoke to 4 celebrity mums who all struggled to lose weight.
Emma Bunton (aka Baby Spice) said that for her the real trick was going back on tour with The Spice Girls. She exercised 3-5 times a week to get in shape for the tour, with cycling, running or yoga workouts.
Emma Bunton has a little tip for people with a sweet tooth:
“Instead of scoffing a whole bag of sweets (candy), I get my sugar rush by sucking a lollipop”
Simple advice, but it will certainly reduce the calories without reducing the taste sensation. Emma also advocated getting a good nights sleep.
Salma Hayek managed to lose her stomach fat at the age of 41 after becoming a mother. Her secret was breastfeeding. She ate a very healthy diet and maintained breastfeeding for as long as possible.
Milla Jovovich gained and lost 70 pounds when she became a mom. She used to eat 3 bagels with butter, peanut butter and jelly every day for breakfast as well as eating a lot of donuts. To lose it, she just reversed her terrible diet and started eating healthy again. She followed a healthy diet of fruit, veg, omega-3 fatty acids and vitamin C supplements.
The Mirror does provide some pretty strange advice at the end:
“DON’T: Chew gum or talk too fast – both make you swallow too much air, which will leave your stomach bloated.”
There are a lot of fast talking celebs out there, such as Woody Allen and Miley Cyrus, neither of which ever struggle with being overweight.
Their best advice:
DON’T: Starve yourself – your metabolism will grind to a halt and your body will start to hold on to reserves of fat around your abdomen.
Source: http://www.mirror.co.uk/…how-to-get-a-flat-stomach-after-giving-birth, published on 7 April 2008.
Flavia’s Flat Stomach Moves by Cosmo
This is the first exercise led approach to losing weight. It features Flavia Cacace who is a professional dancer who has featured on Strictly Come Dancing in the UK a few times.
“To get a noticeably flatter stomach within a month, do this workout three times a week. Start off with three sets of 10 to 15 reps of each move, building up to 20 reps as you get fitter”
The exercises can be seen in a side-show on the Cosmo website. They are good core conditioning exercises, but they are not going to help someone who is obese lose their tummy fat. You still need to do some intensive cardio training. Of course, professional dancers spend most of their time sweating and not crunching their abs!
The Media Picture
There is still a stubborn refusal in many of these plans to stop talking about crunches and sit-ups. Many start by saying that crunches will not help you to lose your stomach fat but then finish with advice on abdominal exercises. Often I get the feeling when reading these that the writer down plays the abdominal exercises, but the editor then insists that more crunches and sit-ups is added as it is what people expect to read!
However, overall the message is clear:
- Reduce sugar, refined carbs, processed foods
- Control your blood sugar by limiting high GI carbohydrates
- Exercise more – any way you like, just do lots of it
- Work the abs to make the stronger, not to make them flatter
- Eat a varied diet as so many little things do help: tea, dairy, protein, fiber, fatty acids etc. all help a little. A varied diet is better than a starvation diet
- Never starve yourself – this leads to more fat accumulation
Losing weight is really a simple process, anybody can do it. We have said before that losing weight is not rocket science, but you do need to learn to master your own mind to accomplish it. It is natural to want to eat. Eating is fun, food tastes good, food makes us feel good. If eating was not pleasant then everyone would starve to death.
Learning to control your appetite and taking steps to increase physical activity while also following a healthy and balanced diet continues to be the sure way to lose weight.
1 Final Rule To Get Fit and Healthy Again - Change Your Life!
Change Your Life!
There is only one reason why you are overweight now. It is because in recent years you have gone from being a healthy person, maybe without realizing it, to being an unhealthy one.
When at school our eating habits are restricted. Children can eat only during lunch break. Also, exercise is compulsory. This trend continues for a while after school for many people, as they follow sporting pursuits and their eating habits remain the same.
But time passes, and the good habits instilled during our formative years are eroded away. We snack, we eat extra meals, we become sedentary, stop exercising, stop playing sports, stop running for fun, stop cycling our bikes or climbing trees, stop digging holes and stop chasing friends for the thrill of the sprint.
We stop, we eat and we get fat!
For some it happens in a few months, for others it may take a decade before the rot sets in. But the reason is the same: we stop caring. We forget what it is to be free, to be young, to have fun, to run with no reason, to climb and not care if we fall, and to stop to eat only when we have been called five times.
The one true rule to losing weight and getting slim again is to change, to go back to be young again. Develop a strict eating regime and stick to it.
Follow a fitness routine and diet plan and never skip a class (unless you have a letter from a parent). Get up and change your life. Be young again. Be fit again. Be slim again. Be happy again.
Remember, we are here to help.
The real key to losing weight is to reverse the bad habits that have been formed over the past years. Being overweight is simply the result of eating more food than you need. As we grow older our daily calorie needs generally reduce, so diet must be adjusted to compensate.
When people continue to eat throughout their twenties in the same way that they ate during their teenage years they will put on weight.
A healthy diet really does help to reduce hunger and keep you slim. Regular exercise helps to burn more calories and reduce hunger by controlling the hormones that regulate appetite. Diet and fitness really is the answer.
We hope that you find our flat tummy tips helpful. If you have any questions please ask below. Remember, there really is no one trick to lose belly fat, you have to adopt multiple lifestyle changes to improve your diet, become more active and get fitter. It takes time, but it is never too late to get started.
References
“The Effects of Aerobic versus Resistance Training on Visceral and Liver Fat Stores, Liver Enzymes and HOMA from STRRIDE AT/RT: A Randomized Trial” by Cris A. Slentz. Am J Physiol Endocrinol Metab August 16, 2011 ajpendo.00291.2011. Abstract – ncbi.nlm.nih.gov (accessed August 2011).
“Busting Food Myths with Nicole Senior” GI News. Accessed Sept. 2011.
“A Review Of Flat Stomach Advice” MotleyHealth.com. Accessed May 2011.
“Effects of an Energy-Restrictive Diet With or Without Exercise on Abdominal Fat, Intermuscular Fat, and Metabolic Risk Factors in Obese Women” by Ian Janssen, Anne Fortier, Robert Hudson, and Robert Ross. Published in Diabetes Care March 2002 vol. 25 no. 3 431-438. Abstract – DiabetesJournals.org, accessed June 2008.
Article history
This article was first published in July 2007 and has undergone many updates, edits and reviews in the years since. We added the comments section in July 2009, there are now almost 600 entries. The most recent update shares Dr. Dean Ornish’s talk about the importance of reducing weight for good health. In 2012 we updated the article with the media review, first previously published in May 2011 as a separate article.
Any questions, please use the form below.
I think another good idea is to focus on de-stressing our lives. Stress is one of the main reasons many people gain weight around their middle.
Perhaps pick a satisfying stress-free activity, and do it once or twice a week. Something like walking, yoga, pilates, reading, meditating or even just spending more time with family and friends.
That is very true. Bingeing is often the root cause of excessive weight gain, and people do tend to binge on comfort foods, which are often also junk foods, when they are stressed. The best advice for those with a stressful job / life, is to make an effort to do some exercise in the evening – join a fitness club, do some yoga workouts etc. at home.
If you were to just take one or two of those ideas at a time and put them in to action, you’ll be VERY pleased with your results.
Isn’t it amazing how making one crucial change like this over time can add up?
Great post.
That is so true. I recently gave up bread, on doctors orders (wheat intolerance) and already I have lost weight, without really trying. Just eating a few slices of bread each day was enough for me to get overweight. Now looking to increase exercise to start burning some fat off.
I’ve always tended toward belly fat, and managed to lose it once before. Since menopause, it just seems stuck, and all the old things I used to do to lose don’t seem to be working.
If anyone has additional tips, I’m all ears. In the meantime, I will continue the low carb diet and have been increasing my weight lifting reps. It’s got to come off sometime!
:-)
but other said that cardio and sit ups didn’t flat stomach,,..truthaboutabs.com??i think..
Lisa, just keep working at it. Building some extra muscle is a great way to help maintain your weight in the long term, and it also means you can have a more active life. There are loads of other tips on this site, start with the “weight loss” section. It is not easy to shift, I have some too, and I am supposed to be an expert!
lbrysie, various factors cause stomach fat, and sit ups alone will not remove it (they just build muscle underneath the fat). But, sit ups as part of a fitness regime, including cardio, bodyweight exercises and weight bearing exercises, is the say to lose weight safely.
Diet plays a VERY important role too. You have to be strict with yourself, and honest with yourself. It ain’t easy, but with some perseverance and willpower, it is possible.
I am thinking of having a tummy tuck done because i have heard you cant get rid of fat around the stomach. I was wondering if i do that can it come back after i have the surgery to remove it?
Thanks
Diana, if you diet and activity levels remain the same post operation, then the fat will come back. But you can get rid of fat around the stomach if you really want to – but for some people, most in fact, it requires a lot of hard work.
Full recovery from a tummy tuck can take 3 – 6 months, during which time exercise will have to be limited. It is an extreme measure to take to lose a bit of tummy fat. You would be better off trying to slim down using a combination of diet and exercise, as this will provide a long term solution, rather than a short term fix.
Is it at all possible to lost stomach fat if you’ve had a C-section
Hi
I’m 2o years of age and had a flat tummy until I finished school and became less active…doctors said I have a very fast metabolism but looks like it’s not that fast I anymore I developed a flabby ugly little tummy.. I recently started cardio exercises (phat moves) hoola hoop, and sit-ups and cut out all the junk I was eating..Drinking lots of water and dancing too.
tell me please if I’m doing the right exercises too lose my tummy i weigh 62.5kg but the belly is my worst feature of my body.
thanks
Hi Debbie,
You are certainly doing all the right things. The key to losing your tummy is strict diet (healthy, well balanced, high in protein and low in carbs) combined with frequent intensive exercise sessions. The theory is very easy, but in practice it is much harder.
Set yourself smaller goals, and make an effort to not only change your lifestyle, but that of the poeple around you too.
Hi
I’m reall glad to hear that im on the right track so far..thanks for the good advice…I WILL CHANGE THE LIFESTYLE OF OTHES.
Thanx again x
Hi again
thanx for the response
I’m really glad too hear that i’m on the right track so far…your advice helps alot.
i’m going too reach my goals this year no excueses LOL
I have made my family and friends aware of youre site through facebook soo hope you will get some questions from them..
thanx again
D
I have been cutting back on the sweets but I sometimes get the craving for them. I was wondering if sugar substitute is ok like splenda or sweet n low. Something that I can make a lowfat cheese cake for example. With no crust of course!
You can use a sugar substitute, although there have been health risks implied about them. However, I do not think that they will actually stop your sugar cravings. You are craving sugar due to the fact that your blood sugar levels have up until now been too high. Eating sugar is the only way to stop the craving in the short term. However, within a couple of days your blood sugar levels should start to stabilise, and the cravings will go. Eat plenty of healthy leafy salads and lean meat protein too. Hold in there, and fight those cravings!
i have had two c-sections i weigh 123lbs and my waist is 32inches i am not happy with how big my waist is how can i loose it i bought hip hop abs dvd will that help me
Hi Jody, the hip hop DVD’s sound ideal. Just make sure that you push yourself harder each time, work up a sweat and workout for at least 30 minutes 5 times a week. The more you put in, the more you get back.
i am recovering from herniated disc problem and was not able to be standing for more then 10 -15 minutes at a time for the previous 2 months and gained alot of belly fat from poor diet choices as well as inactivity. Are there some safe core exercises you could recommend so i don’t have to worry about my disc and could still lose weight around my middle?
Cathy, sorry to say that core exercises alone will not reduce the fat around your middle. Spot reduction is not possible on this level. I would suggest a combination of restrictive (but healthy) diet and some form of exercise, whichever is most comfortable, whether it be walking, swimming or Pilates / yoga types of exercise. Start easy and see what you are capable of. The best way to reduce stomach fat really is to reduce overall body fat.
I am 44 years old and have completely let myself go. I haven’t seen my feet in years and my stomach is as big as a mother carrying a baby at 8 to 9 months. I am extremely depressed and really need help getting back into shape. I hope someone out there can help me shed all this belly fat and get back to liking what I see in the mirror. Thanks for all of your questions and answers. I just found this page and I do feel like a glimmer of light is at the end of my very dark tunnel. Any and all suggestions on how to lost this stomach is greatly appreciated.
Hi Rick. All I can suggest, is get started today. You need to start eating a healthy diet. Go extreme if need be, try Atkins, and do it properly. Although in the long term Atkins does not fare any better than other diets, it does make you change the way you think about food in terms of healthy fats and proteins, and more importantly highlight how bad sugar in all its forms is for us.
And also, start exercising. It is Summer, so a good time for walking. If you are very overweight, then start easy, consult your doctor too. But start a walking program. Walk everywhere you can, and walk several times a day. And do this while dieting.
There are other diet plans mentioned here, plus plenty of different workouts for when you start to lose some weight. But as Nike say, Just Do It! And start now. Go on, get up, find some comfortable shoes, and go for a long stroll.
Hi, I’m 23 yrs old and have always stored weight around my middle. I’m a size 12 and in good proportion but I really want a perfect flat stomach, I appreciate this isn’t do-able without a lot of hard work! But I do hip hop dancing, pole dancing and kick boxing classes every week. I see a slight improvement, but nowhere near to where I want to be. Is it a case of upping my cardio and cutting down on saturates?
Hi Chloe. Upping cardio will help, but also a closer look at the diet will too. Maybe you are still consuming too much sugar (in terms of refined carbs – bread etc.). Eat more protein, salad etc. and avoid all bread, biscuits, junk food etc. for a while. Replace any sugary snacks with protein based ones. You will have to work hard though as well. Kickboxing is a great way to burn calories. Do plenty of bodyweight exercises too, work on squats, lunges and press ups. Just keep working at it and you will get the results soon.
I must admit I do eat a fair amount of sugar in my diet, are honey and natural sugars ok though? Also, I know it is best not to consume any kind of alcohol to endure weight loss, and I am no longer a student so it is now much easier to cut out completely!! But on the odd occasion, what is the best drink to have if any? I know G&T and champagne are relatively low on calories
As far as your body is concerned, sugar is sugar. Low calorie drinks are obviously better. The thing to remember about alcohol is that it is a form of energy. So when you drink, your body will stop burning fats / sugar and burn alcohol instead. However, as soon as the booze is burnt off, sugar and then fat burning should commence.
thank you this has helped me and I’m motivated. I have had my fourth child who is now 4 months old. I have 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.
Bella, glad to help. Once you are ready to exercise, this is the key.
Great points thus far here… full body workouts instead of just focusing on abs, unprocessed natural foods, reducing stress, focusing and healthy fats and healthy carbs are all important. But beyond the “tips and tactics” let’s not forget that it all really starts with mindset… is the person ready to truly change their lifestyle to a fitness lifestyle, eliminate self-doubt, and remain focused on the goal without making excuses or procrastinating. That’s the real deal!
Hi I’m in my teens and weigh 200lbs recently i have put my mind set on getting my weight too at least 185 (that’s perfect cause I’m also pretty big) I have started to do intense cardio 3-5 times a week but i also do cardio everyday (but not as intense), i also weight lift maybe 2-3 times a week to gain muscle and burn fat, I’m also following a proper diet which sounds similar to yours. Some examples of cardio i do would be : jogging, jumping rope, playing sports, doing burpies. Can you please tell me if i’m on the right track and do you think I can reach my goal by the end of this summer?
Hey John,
If by the end of the summer you mean 22 September, then you have 2 months, about 9 weeks, to lose 15 pounds. This is certainly something you can achieve. Remember that if you are weight training, you are (hopefully!) gaining muscle too though. Just keep working harder, push yourself, and enjoy it. By the sounds of it you are training a lot. Ensure that all the training is quality. Get rest and ensure that your diet is supporting your fitness regime (plenty of lean proteins etc.). Try to do an hour of cardio each day at least, with intensive periods mixed with recovery periods. How much you train is down to what you can cope with. Professional athletes can train for several hours every day. You may start to find you are over training though if you do not get good rest. You are certainly putting the effort in. Just make sure it is quality. Lift heavy. Run fast. Bodyweight circuit training, Interval training and weight lifting are all great ways to burn fat.
thanks for the great help i hope i achieve this goal. ill contine to work harder
thanks :)
i have lots of stomach fat. My weight is 65 kgs I am suffering a lot. I am married I have one daughter but I am only 22 years old. I do not know what to do for my stomach. pls help me out for this.
Hi Kavitha,
At 22 years old you are still young, so that will help you a lot. The first step for you is to do more 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.
Mmy 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 give me some tips to flatten it out a bit.
I’m only 19 years but I already have belly fat. I am 70kg, I want my stomach to be smaller. Plz plz plz help me.
Pamela, if your aunt is right, then one side effect of polycystic ovarian disorder is indeed weight gain. Visit a doctor for advice and 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 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, I am 16 an weigh 64 kilograms, 175 cm tall. I don’t have much fat around my waist but I still want to reduce my weight little bit so that I can acquire 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.
hi I’m 17 and I’m 159 lbs and a real fat stomach. What 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.
Thank you so much for giving us the chance to learn more about this issue, I have been trying to lose my stomach fat for the past couple of years. I’m only 20. I had lost hope, by reading this today you have motivated me to keep on working on it.
I am 13 and 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.
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 I am 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. I also have a bit of a belly and the bodybuilding won’t shift this. If I get this belly away I have great abs so it have an amazing body. Should I go on a water only diet for a week and still take my protein shakes and work out? That’s so I don’t lose muscle, I just want to loose the belly without losing muscle and lose the really quickly. I’ve gt a holiday soon and I need to impress! 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
I’m 20 years & my weight is 54g / 122lbs but my tummy still not flat although I do cardio 5 times a week for 30 minutes with weight training. I eat healthy food & never eat junk. I tried everything but nothing worked …what should i do? I want my tummy to be flat..why its not working? I need help plz
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
Rank, may need to do more intensive cardio, trying interval training for example. Also go heavier with the weights. Then take a very critical look at your diet. Eliminate as much starch as possible, i.e. breads, pasta, rice, cakes, biscuits, sugar. There is a lot of healthy food that does not aid weight loss. Take a look at a GI table and avoid foods in the high range (potatoes, carrots etc.) Eat lean, eat protein, eggs, chicken, nuts, seeds, salads. Work hard. It will come.
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.
Hi everybody
I’ve been working out for one Year and getting better. However I’ve achieved 191 pounds with muscley body but my stomach was too bad and not flat though I’m working it out every day. After that I stopped the gym for 1 year cuz I injured my shoulder, as a result my weight went to 164 lbs. However I’ve returned to the gym since 6 months and tried to concentrate on my stomach muscles to appear but in vain. I’m 177 lbs ..my meals:
1.Breakfast : 2 whole eggs + 7 whites + 2 bran biscuits
2.before training : 24 gram whey protein with apple
3.after workout : 2 scoops of whey protein + banana + Biscuit + fruit drink
4.Chicken chest with Potato or Rice
5.1 scoop of whey protein with oat biscuits
6. 200ml of mile ‘Zero Fat’ with fruits
Raven, it sounds like you are doing the right thing. Your diet looks pretty clean with plenty of protein and good that you are holding off bread etc.
Although it is possible to get cut without intensive cardio, if you are struggling, then get running. Go jogging and do sprint intervals to raise the heart rate for short periods. Ideally do this in the evenings after your daily workout (not straight after) or on non-weight training days.
Keep up the good work. Results will come, you probably just need to try a few different exercises.
Thank u very much :)
Thanx 4 ur help…but can u tell me what kind of carbs should i eat after exercise if im gonna avoid potatoe…& is it good to eat beans…about cardio i do power walking 30 minutes do i have to increase it or should i go joggin
Hi Ran, power walking is good, but adding sprint intervals would be much better.
For a list of low GI foods that you can eat instead of potatoes and other high GI food, look at the list on this article: Lose Weight Without Feeling Hungry
I got this belly fat and I am trying to lose it. I don’t know where it came from. I had a flat stomach once and all of a sudden BAM!! here is my belly. I going to try theses steps and see what it does.
hi I am Jarad and I am 12. I weigh 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
are vegetables good right after exercise i know they slow down the digestion of protein is that right?
they say that fibers like vegetables and beans & also broad beans shouldnt be eaten after exercise…is it true guys??plz let me know
You needs carbs and fiber. During exercise you burn a lot of your glycogen reserves (sugars stored in the muscles) so after exercise, you need to replenish with healthy carbs. But, research, and experience, shows that drinking a protein shake within 45 minutes of exercises aids muscle growth the most.
So, straight after exercise, get proteins, but eat some carbs later on to refuel. Remember, carbs are fuel, proteins are the building blocks.
thank u so much 4 ur help
but i do drink whey protein after exercise but the thing that confusing me is what kind of carbs should i eat right after exercise..cuz i eat broad beans & never eat potatoe or rice…plz help with it
Hi every one?
when im at gym i do 4 stomach exercises 4 or 5 days a week i do them 4 sets & i do cardio
i went heavier with weights in stomach exercises as u told me but are 4 stomach exercise enough to get flat stomach?or should i increase it??
Ran, no amount of stomach exercise will get you a flat stomach. You need to build up cardio and compound weight training to burn the fat off. And have a lean diet.
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 carbohydrate 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 consistent 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.
Hi,i’m 48 years i’ve been in gym for 2&half years…. i was 184lbs & now i’m 146lbs when i see my weight on the scale in the morning before i eat i see my weight become 143lbs & after i eat only one snack it turn to 146lbs is one snack=7lbs?? another thing is about my weight doesnt decrease although im on a diet & i exercise 5 times a week i eat so much vegetables & fruits & bran i never eat sugars or bread people think my weight is 130lbs??what’s wrong with it its not moving its still 148lbs although i work hard….i need 2 ask u one more question…my arms still flabby what do i have to do about them??
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.
Hi Mona. Women should really weigh themselves just once a month for accurate weights, as hormone fluctuations throughout the month can cause various changes in weight. If you continue to work out and eat well, you will continue to make good progress. Do not worry about the fluctuations in weight throughout the day.
Regarding your arms, what are you currently doing? I would suggest pressups, dips, curls, etc. But need to know where you are at now.
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 fat. I can’t wear any cute clothes any more 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!
ohh about my arms i do a lot of exercises but in vain…as i told u i do cardio exercise at gym 5 times a week i do arms exercises 3 or 2 times a week but it’s like i’m not doing anything they’re not responding although i work hard $ i go heavier with weights ….what shall i do….& thank u very much 4 ur help
Well, to tone the arms you have to exercise them. Press ups will target the triceps – get some muscle to tighten everything up. Get some dumbbells and do some curls. Get a weight so that 12 curls is hard work, but you can complete it. Rest for a couple of minutes, repeat. Do not worry about getting too much muscle, this will not happen.
If in gym, again, rather than just run, get on the cross trainer (elliptical) or do rowing, as both of these will also work the arms and upper body.
but as i told u i do arms exercises 3 or 2 times a week i do curls & everything but my arms not responding….do i have to do surgery or they will get tighten by the time??
i don’t think that they will respond…i’m frustrated about them…is there any solution?
&thank u very much
Mona, it is a bit soon to think about surgery. Please provide full details of the exercises that you are doing, i.e. weight, reps, frequency. “curls and everything” is not much to go on. Maybe you are not lifting enough weight, maybe you are not performing the best exercises. Are you eating lots of protein to help build muscle? Results will come in time if you train hard. Take a look at the workouts here: Biceps & triceps. How do these compare to what you are doing now?
For toning and fat reduction, you could try a full body circuit training approach.
Hii how r u everybody?
actually u r right my proplem with protien i hate meat & i don’t like to eat chicken everyday…i hate to eat eggs in summer but i eat them but not in progress i don’t know what to do about it?…in my arms exercises i lift dumble 3 kg -i do the dumles exercises for the triceps & biceps + cable machine too … & i lift bar 4 triceps
i do 4 sets for each exercise
first set 6 reps
2nd set 8 reps
3rd set 10 then 12…plz tell me if im right?
about circuit training i never do it?? but i want to try it…how many times a week should i do circuit training??are my arms gonna get better if i do that??i hope so
and im so gratefull to u…thank u 4 everything
Hi Mona. Firstly, the reps/sets. You may be better off doing this in reverse, but increasing weight in each set, i.e. start with 12 reps on an easy weight, then do fewer reps but at a higher weight each time. Progressive loading. Ideally on the final set you should be working very hard, and the last set should almost kill you. If you are not fighting with the weight, it is too light.
If you have specific questions on circuit training or the curls/trcipes exercise it would be better to raise them on those articles.
Our circuit training article has a video tutorial that will show you what to do. It works because it works the whole body, you raise you heart beat, and burn fat. Flabby arms respond to isolation exercise to bulk the muscle, plus full body /compound exercises to reduce fat. Add a healthy diet, and your arms should start to show signs of improvement.
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!
My big problem is my Stomach, I do 2 exercises everyday, each exercise = 4 freq. and each frequency =12. However I eat oat biscuit every day at mourning with eggs and after workout with whey protein + banana. But the serving of this oat biscuit contain 9 gram of sugar and 3.5 gram of sat fat. I’m 176 lbs. Can Please send me a good schedule for my meals including Breakfast, before & after workout, at night ,concerning of the carbs meals which is my problem cuz I really eat protein meals well. And thank u too much.
I am 20 years old. And I have polycystic ovarian syndrome, and I really want to know how do I lose 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 digest, 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 take up kickboxing. I know from experience that as you approach 30, the weight comes on easier. You have to fight to stay lean!
HI every one??
i wanna know the difference between white rice and brown rice…& if i want to get a flat stomach is it ok to eat brown rice everyday…and what about dates i saw ur list about good carbs but u never mention dates
are dates not good if i want 2 get a tighten tummy??
Hi Natasha, brown rice has four times more fiber and therefore a smaller relative sugar level (more of the carbs are absorbed as fiber and not converted to energy). Also plain white rice has less Vitamin E, Vitamin B6, Folacin, Potassium, Magnesium, Iron than brown rice.
As for dates, these keep you regular, and are a great source of fiber also.
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 16 year 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 belly fat continues to hang on. It is pretty frustrating. What more can I do to get this result. I’m 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!
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.
HI
i wanna ask u about pearl…which one is better 2 eat pearl or rice
and do pearl contain fibers..is it ok if i eat it every day cuz i want to my tummy 2 be flat
or should i have 2 avoid it
I am 16, 176cm tall and weigh 52 kg. 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?
Pearl rice does not contain any fiber, so it is not ideal for a weight loss diet. Better off with a wholegrain rice with high fiber content and therefore lower relative carbohydrate content.
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!
I am not overweight but I am trying to get a six-pack. I have been running a lot 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 am naturally tall and thin, plus I am a high jumper so I fit the stereotype quite well. 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 am self concious and would really appreciate any available tips and 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. 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.
30 years old and am weighing 110 kg. Please advice me on how I can lose 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 don’t like my body because my stomach is not flat. I do lots of exercise but I jus cant lose weight. what can I do?
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 you think should be my ideal weight because I wish to take off 6 kg from the 64 kg 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 for answering. No I don’t snack. I drink Nescafe a lot. I will buy the dvd but I cannot do more than 15 minutes. It’s too hard with child. 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 please? 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.
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 excercise, as I have no ability to get a membership to a proper gym or the money for running shoes. I just don’t know how to keep up a proper routine I am sick of it. I want to lose all this fat ass possible, but it seems it all but wont budge. please help me?
I don’t know how to thank you. I bothered you too much. I drink Nescafe 3 in 1 when you 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 at the weekend because I work until 4pm than I have to relax, see my baby and prepare many things for tomorrow. I don’t have enough time to walk. Thank you lots for helping me lose my belly fat.
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!
Hello guys
i need 2 know what kind of exercise should fat people start with…i’m 137 lbs i started with walking but what exercises should i start with & how many sets for each exercise…..& after exercise what should i eat besides whey protein i mean (carbs)
thank u guys
hey, I am 13 years old and I weigh 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?
Sami, Start with Motley Health Core Four. Also do bodyweight circuit training on other days. Cut out all junk as mentioned above and take control of your diet.
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 19 months old). 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 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 75 kg 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 how is everything?
guys i wanna know if im on hte right track my nutrition program is :
breakfast: 2 whole eggs + 2 white eggs +fruit(apple + peach) or milk + oat
before exercise : apple or banana or other kind of fruit
after exercise : beans + chicken breast or chicken breast + banana
snack :milk + some fruit
dinner :cheese + vegetables
i practice 5 times a week i do 15min running + 15 min power walking + weight exercise
i want my tummy 2 be flat am i doing things right?
thnx
Hi Ranim, we are cool.
Your nutrition looks good, nice balance of protein and carbs. If you feel that you are not getting enough protein you could add cottage cheese or tuna to your snack options. You should not do weight training every day though. I would do some days of more intensive cardio intervals (running / sprints / slow jogging), and then 2 or 3 weight training sessions per week, splitting the body into parts (upper and lower) or into actions (push and pull).
The key question is – are you seeing good progress? If you are, then maybe do not change anything yet.
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. With any diet, success requires a combination of willpower and planning.
Thanks for the help!
Hello every one
i need 2 know what should i eat & what exercises should i do 2 2 get a better chest cuz my proplem is that my chest is kind of flat ….i practice at gym but my chest isn’t getting better.its still flat though i went heavier with weights……..i need 2 ask u one more question ,my friend also wants to reduce her weight but she wants her chest 2 stay in shape she doesnt want 2 reduce the fat in that place..i guess it doesnt make sense if she wants 2 be slim everplace in body will be reduced in fat….isn’t it right?
thank u very much
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.
Hi Kristy, to get a bigger chest, in terms of muscles, you need to do bench press and/or press ups. Various bench presses, inclined, flat, declined, will hit different parts of the chest. As for your friend, spot reduction is not really possible, so the choice is to lose overall body fat, or keep it as it is. By exercising and building/toning muscles you can make the body look curvier and healthier. Some would say that this is worthwhile even if some fat is lost.
when you say not too eat bread does that mean wheat bread also
If the wheat is refined then yes. Refined / processed wheat contains little nutritional value and lots of calories which is a bad combination for people looking to lose weight.
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!
Diet should definitely be the first thing to change, consuming smaller portions of healthy foods more frequently will boost the metabolism burning fat and giving you more energy. When combined with effective strength training, cardiovascular exercise and ab strengthening this can create quick and powerful results.
High intensity interval training is also more effective than a lower intensity sustained cardio exercise for burning fat efficently.
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 lifting weights of about 4kg. I am confused and I am almost giving up. I have a nice 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 holidays. Please tell me what to 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.
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 :D)
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 how is everything…
I want a solution 4 my problem. I’m 48 years old, I’ve been exercising in gym 4 four years, my weight was 83 kg then now my weight is 65kg & its not moving though & my period has stopped I exercise 5 times a week I do running, power walking , weigh exercise my nutrition is:
dinner (cheese or peanuts)
I don’t eat rice or potatoes or bread & never eat sugar or salt)
what’s the matter why I’m still 65 , sometimes I think that all my workout & diet are in vain
plz I need solution …thnx a lot guys
Hi Mona. Well done on losing 18kg, this is a excellent accomplishment. As for where you are now, I guess that 65kg is a healthy weight (obviously depends on your height). Getting a completely flat stomach does become harder as we get older. With the amount of varied exercise that you are doing you must be fit and healthy. You diet looks good too. Your diet and workout is certainly not in vain. You are a fitter, slimmer and healthier person as a result! As for a solution, if you really need one, then more weight training may help. Squats, lunges, bench press etc. plus core exercises.
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. Really it is best to speak to your pharmacist about the various options. There are several over-the-counter brands on the market but most of these will have some side effects that you should be aware of before trying. And they are not healthy ways to lose fat either.
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.
Hii everybody how r u? i want 2 ask u about whey protien i know that it’s so good 4 us as athletics but i heard in a Channel that we can’t use permanently &everytime we should stop using it for a month or i don’t know how because if we use permanently it causes bad results…..really??? is that really right…..for me i use it always before & after workout…..plz let me know if is it true
Whey protein is just a protein supplement. If you are exercising and lifting weights enough then you need extra protein. But do not take it unless you are working out hard as you will just be consuming more calories and to lose weight (as in fat) you need to consume less.
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 fat 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, I’ve always been a health freak, but I don’t loose weight, I stay the same. I haven’t been able to succeed in losing belly fat and 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 with a large fat belly. 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.
Heey everyody…how is everything?
2day i saw a really weird coach,,she said that i must not eat anything after workout,,no protein no carb ,nothing ,,she said i should eat after 2 hours from workout cz if i did not i will be fat,, & have muscles like men,,i told her the muscle wont grow soo much like men cz im not holding sooo heavy weights..& ma friend wants to be slim so this coach told her: do not eat dinner” .she says also i should not go heavier with weights….oh come on plz someone tell me that’s wrong….i know that person should not cancel any meal..& i know i should eat after workout protein & carb to feed the muscle,,,,& it’s not about escaping a meal ,,i know it’s about what kind of food we eat ,i tried to convince her but she says ur wrong & she knows what is she talking about,,,plz guys what do u think? i know am right ,
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?
Your coach is wrong. You really should have some protein, ideally a shake that is quickly absorbed into the blood, as this helps with muscle recovery etc. You will not bulk up. The risk is that your will not recover well enough before the next training. Maybe they want you to get your weight down, but starving yourself of protein is certainly the wrong way to do it.
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 stubborn belly fat and I cannot shift it. 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.
I read in 2 separate articles that to burn belly fat you should get on a treadmill at 15% grade at 2-3mph for 45min every day. They claim that it gets your heart rate in that “sweet spot” where your body tends to burn fat instead of muscle. They pointed out high intensity will burn muscle instead. They also said diet is 70% of the solution and the exercise while important is 30%. Its more important to get eating habits correct than it is to exercise. 6 meals a day of the good foods. I assume the idea being that if you don’t get hungry your body doesn’t trigger the “I’m starving and when I get food next I’ll store it all”. I guess I’m looking for correction or additions to this post to get better results..
Hi Steve, yes that is pretty much right. Not sure about the “sweet spot” but walking uphill requires you to do more work than plodding/jogging along the flat, so you burn more energy. Most people can sustain walking uphill for 45 minutes much sooner than they can manage a relatively quick run for that duration that will enable them to burn similar amounts of energy. Cross trainers are also good as you can add extra resistance, similar to an incline on a treadmill (the incline creating extra resistance, i.e. gravity).
Diet is vital. We have reported on research that has shown that diet, i.e. energy consumed, is the key to losing weight. “Micromeals” are a good way to help lose weight. Rather than eating all the food in 3 sessions, you eat at regular intervals. The body can digest and absorb the nutrients more efficiently, you keep a more constant supply of proteins to feed the muscles throughout the day, you feel less hungry and you maintain a higher metabolic rate. Obviously you have to be very careful to not consume more calories while having the extra meals, and you cannot afford to slip up either, i.e. snack on a little treat!
Regarding exercise, there are two methods that have been shown to really help the most in burning belly fat: Weight training and intensive cardio work. For weight training you need to do the bog compound lifts that build lots of muscle (this also increases your metabolism) and intensive cardio work really means interval training. Although I agree that walking up a treadmill is more effective than jogging on the flat for people that are unfit, to burn more energy raising the heart rate very high for short bursts while training has been shown to help burn more fat. The “fat burning zone” that plagues many exercise machines is nonsense, no idea who or why that was made up, other than to encourage people to use exercise equipment for longer periods!
I always suggest that if you can talk all the way through your cardio and weight training routines then you are not working hard enough. Weight training should be hard, you should be lifting heavy weights that require you to put in maximum effort to complete each set. In cardio you should be working hard enough at times (intervals) that means that you are unable to speak.
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.
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.
Hi I’m 14 and I’m trying to get a flatter stomach and a better body. I don’t eat a lot of junk foods, mostly all healthy stuff and am really healthy but I can only keep up with it for two days before I overeat on healthy food!! I do two sports- soccer and track, and run for an hour on days that I dont have sports, and I’m really tall but have like 10 extra pounds around my stomach that i want gone!!! For good!! I need help and tips to stay on track with my diet and permantly lose the weight! Thank you:)
Hi Haley, you just need to take your diet more seriously. You are doing enough exercise, and a good variety too. The key is nutrition, and specifically avoiding empty carbs and just eating nutritious, fibrous foods, such as salads, as well as protein. It is all about finding a balance for you. If you can work that out now and you stay active, then a few small changes may mean you have lifelong health and fitness. Reduce sugar, reduce bread, increase protein and salads (with healthy olive oil based dressings). Avoid snacking.
hi, i am a 14 year and i am 147cm and 48kg. I am not much tall..kind of short and my belly is 29cm. I wanna lose more weight and become fit. I am a bit fat too please help my be fit. My school doesn’t offer any sports or games or clubs. I just wanna be slim and good looking. I try eating less at that time my weight decreases still my fat remains….please help me.
Hi im 23 and 5’9 and use to be lean but now its getting out of control, i use to go up and down between 170 – 180 but i jus started working at mc donalds and i know that hurts bein on lunch its easier to get a free meal there and a drink a beer after… my question is wat can i do i to stop the belly from becoming a monster
Hi Ria. If your school does not provide any physical education or sports then you need to take the initiative and find something outside of school that you can learn and hopefully carry on doing into adult life. Whether it is dance, martial arts, hockey, soccer, tennis etc. does not really matter, so long as you do something. You problems with diet are very common. You are eating less, losing muscle mass, maintaining fat, and then when you stop dieting you end up putting the weight back on, with no fat lost. This is why you need to eat a balanced diet, not just a calorie restrictive one (proteins and fats are essential) and also exercise. If you do not want to find a club, then get some workout DVD’s and exercise at home. Or just do one of out home fitness routines. Search above. BumsTumsandThighs.com also has plenty of free to view video workouts.
Daniel, the answer is simple – don’t eat the free food! If you have to take a packed lunch, do so. And get exercising. As you move through your twenties things will only get harder, and if you start bad eating habits now, you will find it much harder to reverse things in 10 years time.
Hi mate,
First and foremost thanks for your efficient replies to everyone’s queries, it really does make a difference talking about things personally.
I just have a little query of my own.
I’m 33 years old (34 in May) and have NEVER had what I’ve always wanted – a six pack. I guess that’s because I just didn’t want it badly enough. I excercise regularly, play football three times a week (60 mins, 60 mins, 90 mins) so am definitely getting the excercise, but my biggest fault to date has been the poor diet. This has been passed down from the folks sadly, I was brought up with the attitude that ‘There’s a chinese down the road’ etc etc…. so I would go play football, come home and go to the chinese/chip shop for my tea, completely undoing all of my good work.
Now, I’m not fat BUT I do have that spare tyre. I’m 5ft 8″ tall and weight around 154 lbs. People say I don’t need to lose weight, but If I hung my stomach out (obv something I don’t want ppl to see) then they would agree with me.
But the last week or so something has come over me, perhaps its the fact i’m 34 in a few weeks I don’t know, but I am now really determined more than ever to lose this extra weight. I have shaved around 1000 calories a day off what I’ve been eating (the missus is worried as she thinks I’m doing it all wrong and she may be right) – but I have lost around 6 pounds in weight in a week and have gained some momentum. A typical day for me now is Banana or Toast/Honey for breakfast. Banana for lunch. Scrambled Egg for tea etc. – I have stopped drinking alcohol in favour of Diet Coke or Water and am starting to notice a real difference.
But my question is, am I doing it correctly? Could I seriously do myself some harm by going from that lifestyle of Sandwiches, crisps, takeaways, chocolate to this? I know I feel better, already have an extra spring in my step when sprinting in football and this has been a week! I’m now doing weights, shadow boxing, sit-ups and hope that my lifetime goal of that elusive six pack is just around the corner. However, I don’t want that to be at the expense of my life! Sounds a bit extreme I guess, but to hear your advice would help to put my mind at rest.
Cheers mate,
Chappy.
Hi Chappy! You are doing good. To start with get lean. You should maybe increase protein intake, 3 eggs for breakfast should do the trick, and lift some weight. Avoiding all sugary foods is paying dividends already so keep up the good work. Just go for it!
I am trying to start to look good for once. I am 5’8 but weigh 179 and don’t have a flat stomach. I work out quite a lot but nothing seems to work. What should i do?
Hi Anthony. Follow the rules here, take a look at the eBooks that are available too. The key elements are obviously healthy eating, more proteins, less sugar, more intensive exercise (increasing your heart rate and weight training). Simple really, you just need to empower yourself with the know how and get working at it!
Cheers Motley, i’ll do that, even thinking bout a protein supplement.
I had a real down moment last night getting out the bath the missus said ‘Blimey you’re putting a bit of weight on’! – after shaving off over 1000 cals a day and just doing a seriously strenuous football workout plus losing half a stone in a week. Talk about a knock-back, they’re never happy! I’ll show her lol.
Chappy.
Be careful with protein supplements. Go for 100% pure whey if you need it, as many “muscle builders” or “weight gainers” will also have carbs in there (essential fuel for the muscles) but if you are not working out hard enough then that extra energy will either be converted to fat, or maybe just slow down your weight loss.
Hey, im 14 years old and have been working out with weights at home and running 1-2 times a week. My arms chest and legs are pretty ripped now but i cant seem to get rid of the fat on my belly and ‘love handles’( lowere abbs ).I want those abbs because of fitness and the girls. I eat healthy as my mum works at an organic shop. do you have any ideas? cheers
Hi Akim. Sugar can be organic too. Eat less sugar! Check your diet, look for problems. Sugar gets everywhere and is usually the reason people are consuming more calories than they should be.
hi my age is 35. as a white color worker, i have no idea to reduce my belly fat. pls tell me how to reduce the belly fat. i stopped to have junk food, late night snacks, non-veg items which are fried, cool drinks, hot drinks & soft drinks and even tea coffee and all milky items such as sweets cakes and bread too. still my belly is not coming down. now i need to take a good gym work which may help me to lose the weight.
In addition to stopping the junk and sugar, you still need to ensure that you are not eating too many calories each day. Exercise is vital too. Intensive interval training and weight training help a lot. You need to train your body to burn more fat by way of proper exercise and diet.
Hey I have lots of stomach fat I’m 16 years old and 6ft tall. I weight about 280, of course I’m not all fat. I’m in football so I workout but I just can’t seem to lose weight or fat. I try not to consume to much good especially junk food. Help ;(
Hi Fred, you just need to look carefully at what you do eat. It does not take too much extra food everyday to cause weight gain. Just an extra sandwich, or a larger bowl of cereal than you need, could be the difference between being slim and slightly overweight. As you are an active guy, playing football, you may feel the need for more food. The chances are you probably do not need extra for your level of activity. Some foods help you feel full longer, eat more of these and less of the empty carbs (i.e. more salads, proteins, soups and less bread and pasta).
im a 15 year old girl. i was a high level gymnast for about 7 years and i quit a few years ago and obviously gained 20 pounds. im 5’2″ and 118 pounds. i have the normal puberty lower belly fat. i have an injured knee at the moment and cant do much but i want to get my toned, lean 6 pack back. what should i do?
If you are injured then the key is diet. You should be able to do some upper body exercises. Can you use an elliptical trainer? This would be easier on the knee. Reduce calories, eliminate as much sugar as possible, and start some regular exercise.
I’ve been working out after work for 45 mins 3-4 times a week. I lost weight mostly in the arms and chest, but not in the abs. I tried doing crunches but it did not work well. I curbed my diet but only helped a little bit. I drink enough water and I can say that I have a fair metabolism. Is there any suggestion on losing my fat belly?
Thanks!
I would like to loose about 10kg altogether and also get toned. I would like to be a good proportion of the way there in 8-12weeks time. I am 5ft9 and weigh about 75kg (for medical reasons the doctor has suggested I aim for the lower end of the spectrum for my healthy weight which is 62kg)! On a calorie restricted healthy diet say 1400 – 1600 calories a day. What kind of exercise should I be doing to see a good result. I don’t have good attention span and sometimes its hard to get to a gym so things I could do anywhere would be useful! Also the majority of my fat collects on my inner thighs and around the belly and hips!
hi im 15 and i weigh 65 kilos and i am 167 cm high. i have fat on my belly and on my THIGHS! how do i get rid of them. i want to excerise at home. i need to loose fat on my THIGHS and BELLY! pleas give me any suggestions. thanks you
Hi Danie, the best exercises for you would probably be either some traditional circuit training exercises at home, with lots of squats, jumping jacks, burpees, push ups and crunches. Or, if you like to dance, get a dance workout DVD and follow the instructions and have some fun at the same time. Regarding your diet, do not just count calories, make sure those 1600 calories are coming from healthy sources – no sugar, no refined carbs, no processed food, no saturated fat. You need to exercise hard though, sweat and pant. And aim for an hour a day.
Hi Jenna, check out these ideas for home exercise workouts.
hey I’m 17 years old and I go to high school and I’m trying to find out the most efective way to get lean. I want to lose weight but to look lean. I’m 227 pounds and I’m alredy workin out in a gym doing routines like 5 days a week. I go and do cardio for about 20 minutes and more everyday and do chest one day and back the other and so on, and after the workout I do 3 sets of 20 repititions of pushups after each workout everyday. I wanna know if thats good enough or is there more effective way to lose a couple weight and get lean. I’m jus tryin to lose up to 180 around there not much does anybody know?
Hi Kevin. The most effective way is to improve your diet – cut out high GI foods like white bread and sugar. This means all junk food, soda, sweets, processed foods etc. Eat more healthy green salads. Drink water and black coffee. Then exercise hard – do lots of intensive cardio and some weight training.
hi, i really need to lose wight i am starting to but before i started to get stretch marks on my sides and my thighs were extremly big, my parents encourage me but i still think that i am to fat, all of my friends wigh like 45 to 50 kilos, and i weigh 72.2 kilos. I need to lose wieght so that i have good sized thighs, a flat stomach and smaller arms for october 2010, we always go to the beach at the end of the year and i dont because i think i am huge.because tI exercise each day but i cannot fell a change. Can you give me some advice to loose my stomack fat, arm fat and thigh fat. i need some help and i am only 13. I do not want to be fat when i am older and i feel that if i don’t loose weight fast i will be big when i am older. Help me please.
Hi Monkey. The best thing you can do is get active. You should be able to get very fit between now and October, you have over 5 months. Start workout out now, no excuses. Find an exercise class that you enjoy, maybe dance, martial arts, or a sport. You should be able to make some good changes by October if you put your heart into it and truly want it.
I agree with 100% certainty that you should not eat after 8:00 at night! The good carbs are a must, too. One key is to not skip breakfast and to eat several small meals everyday instead of 3 larger ones. Exercise is a must, too! Walking 1 hour a day will assist in your weight loss.
Thanks for the great advice and good luck to you….
James
I’ve had kids and now my youngest is 5. I’ve have tried everything 2 lose my (fat) belly need help please , I’ve also tried most slimming pills thanks.
Hi Kee, the only sure way to lose weight and keep it off is to change your eating habits and start regular exercise. Exercise every day for 1 hour and cut sugar and processed foods from your diet, and reduce bread intake. Eat more salads, lean meats, fish, fresh fruits and plenty of vegetables.
im fourteen and have been battling with my weight for years and have fat all over my body, especially cellulite. i cant cook for myself and its difficult to eat correctly. i wouldnt mind my size(size 14) if i wern’t an actress and i keep losing parts because i’m too heavy. what shud i do? HELP, MY WEIGHT IS TAKING OVER MY LIFE AND HAS ME SERIOUSLY DEPRESSED!
hey, I have belly fat but I don’t want to lose my bust along with it. what should I do?
I am 19 I leave in Afghanistan where I don’t have the option to go outside or join a fitness club. I am skinny, I don’t eat a lot but my lower belly is getting bigger I really need your advise for some home exercise. Plz let me know if how long it will take to see the change.
Hi Laoise, really the best thing you can do is to start exercising every day. There are few professional actresses that do not do a lot of exercise to stay in shape. Also the exercise will make you feel healthier, lift your spirits and help you cope with the feeling of depression. Take a look at the fitness section to find some home workouts that you can do.
You have to decide whether or not health is your priority. You cannot control where fat comes off, however if you are carrying tummy fat then you need to lose weight. Put your health first.
Malalai, the best thing for you would be some classic circuit training workouts and/or yoga workouts. There are lots of things you can do at home, especially if you have Internet access. The key is to work hard, be out of breath and sweat. Lots of jumping jacks, squats, mountain climbers and press ups will really help you to get fit and build some muscle. If you often feel tired then increase your protein intake, eat more eggs, chicken, fish and pulses.
Hi there, i have tried everything, i eat a bowl of special K cereal in the morning, and the next thing i have in that day is either a small plate of salad and pasta, im only 16/male and i only have belly fat, i have skinny arms and legs and face, and muscley back and shoulders. I row on a rowing machine for about an hour every day 7 days a week, i took pills to speed up my metabolism as a last chance sort of thing but it still hasnt worked, ive even done stomach crunches and sit ups every night to try and turn it to muscle. The only thing i can think of could be the pasta in the evening meal which is usually 5 times a week? Could one meal a day after not eating anything make that much difference? Please help me! Im desperate!
Hi Alex. First of all. ditch the Special K – lots of sugar in those cereals. Eat eggs instead – protein builds muscle and helps metabolism. Too much pasta could be an issue, cut back a little and see how that goes. Regarding the pills, much better to exercise more to speed metabolism, and eat the right foods. If you arms are skinny then you really should try to beef up a little. do more weight training and less cardio. 2 or 3 nights a week warm up for 20 minutes on the rower then do bench presses, squats, bent over rows, curls and shoulder press. Smaller meals spread throughout the day does help a lot. If you eat one big meal a day then your essentially slow your metabolism down for most of the day, and slow fat burning. Eat more protein, more often.
Im fourteen and I usually have a really flat stomach but recently I have been getting hungry often so I have been eating more (but not loads) I consume an average of about 1600 calories a day and excercise about 4 times a week but I wanted to know if you had any easy tips for little work outs to help me budge my bit of belly, thaaankyouu!
Hi Emily. What sort of workouts are you currently doing?
hi, i know this sounds impossible but i am trying to lose around 15 pounds and have a flat stomach by the summer (June). I recently lost 10 pounds but am stuck here at this weight and don’t see my stomach getting smaller only my numbers on the scale. I don’t care about the scale I just want to be skinny I exercise for almost 2 hours a day (cardio) and am trying to only eat my three meals. If there’s a plan of some sort or just a few ideas that could help me flatten my stomach quickly that would be great!
hi im 13 and i weigh 170 pounds. i try to loose weigh and theres nothing that works! i exercise 3 hours and 30 minutes on monday and thursday and i still have alot of belly weigh what can i do??
I am 42 and have 4 sons. 2 c-sec’s 2 natural. I was always blessed with a high metabolism and have never had a weight problem…,till now. After child 3, I was size 2 as I had always been. After son 4, things started changing a bit and not so easy anymore.
I have a very good understanding of exercise, workouts, nutrition and how it is all about our way of life. My dilemma is that I am getting very discouraged as my metabolism has slowed down, my skin is changing, and my ability to maintain a healthy weight and appearance is getting harder and harder, and most challenging is my belly fat….and excess body fat that is appearing on my legs and arms. I imagine that I will have to stop eating any sort of “junk” food, and give up my wine. Could it be that the wine, daily glass with dinner, occasional two when out eating with friends….could be the culprit of my inability to lose the belly fat and the extra fat accumulating on my limbs? I am 5’5 1/2 and weigh about 122 ish, my goal is 118. I was 130 ish at the beginning of this year. I ran 102 miles in Jan, 68 in Feb, 84 in March and I have not yet tallied my miles for this Month. I am doing hills with my runs, not just flat and fast, some inclines as much as 2000 elevation gain….and I mix in some strength workouts, Pilates, and hot sauna, on average 1-2 extra things besides running/hiking per week. I eat lots of egg whites, whole wheat/grains/ veges fruits,yogurt, some energy bars, some pasta, rice, lean chicken, and I add some junky stuff usually on weekends, however, I do have the nightly, most nights, sometimes too tired to have my wine, but probably 20-24 nights per month I have my wine. I can certainly go without if it means losing the ugly fat belly, as I do not drink for partying or getting drunk, but I do enjoy my relaxing glass of cabernet or merlot with dinner. Could it be that even with all the mass cardio and exercise I am doing that the wine goes straight to my belly?
Any suggestions for me?
I do PE twice a week and lunchtime clubs about twice a week and try to run 3 times a week afterschool.
Hi Kelsy. What exercise are you doing? 3 1/2 hours is a lot.
Hi Emily, maybe you could start to work on overall body conditioning, with more circuit training activities – do you still do these in PE class? i.e. jumping jacks, squats, press ups, crunches, plus shuttle runs and skipping. Also when you aim to run a little faster each time rather than run for longer.
Hi Audra, it sounds like you are doing everything right. I would be surprised if the glass of wine is the problem. Although alcohol does contain calories, and also puts a halt on fat burning (you burn alcohol before sugars and fats) one glass is unlikely to be the real problem. Maybe you should increase your strength workouts or yoga and run less to ensure that you maintain a healthy level of muscle – this will help with the metabolism. Also cut back on white bread white rice and any other treats. You could try cutting wine out 4 days a week, maybe make it a weekend treat, to see if that helps. You must certainly be very healthy and if you only have 4 pounds to lose, then this should be possible. Maybe it is the wine? There really is only one way to find out though. Make a sacrifice!
Hi Sarah, losing 15 pounds in 6 weeks is possible, that is 2.5 pounds a week. But you need to be strict with your diet. Drop all sugar – white bread, cakes, biscuits, soda, white rice etc. Go low GI, high protein, healthy fats. Regarding your exercise, 2 hours is a lot of cardio. Shorten the workouts but get more intensive. Do interval training, i.e. fast sprints for 1 minute followed by a recovery pace for a couple of minutes. Do some bodyweight circuit training too – burpees, squats, press ups and leg raises will all help too.
thankyouu, one last thing, I seem to be getting really hungry throughout the school day, I have breakfast at 7:45 but by 10:30 I’m already really hungry. I eat next at break at 11:00 then am hungry by 1:00. Then I don’t eat til 4:00 but it just really annnoys me that I get hungry because I can’t just not eat and my stomach rumbling really embarrasses me! Help! Hahaa thanks
i dance vigorously
Emily, you need to eat more proteins and healthy fats and less sugar/carbs. Proteins help you fell full longer.
I’m 14 and I’m worried that I weigh too much. I’m acquiring a lot of stomach fat, and it scares me after looking at everyone else in my family (basically everyone is overweight-obese.). I weigh 153 pounds (70 kilos), and would like to lose a lot (if not all) of the stomach fat. I eventually hope to get a 6-pack. I know I seem overly-ambitious, but being surrounded by my family whom everyone in it is almost obese motivates me to not get stuck. What are some tips to shed that stomach fat quickly? I don’t care how much exercise I have to do, I have to get rid of the fat. Thank you.
Hi Matthew101. Well done for taking the first step. I want to tell you something that you may already know this, but I want to be sure. Being obese is not genetic, so if you do not get full support from your family, if people tell you that your condition is genetic and you are destined to be overweight, do not listen.
You are 14 so your options are really limitless. What I would really suggest is finding a regular activity outside of home or school which you can focus on. Martial arts is a great choice. You will learn how to exercise and be pushed (in a friendly way) to work hard. You will also have a simple goal to aim for other than just losing weight, i.e. attaining a high standard or even fighting in competitions. It will boost your confidence too.
If you do not want to do it that way, then you have to get exercising at home and you have to seriously look at your diet. I would guess that your meals are usually too large and that there are often snacks around the house too. Cut out bread, sugar, junk, soda, ice-cream. Eat smaller portions.
so im trying to loose weight but for some reason i cant i mean i can lay off snacks but i cant excersice is excersice really needed to loose belly fat?
Hey, I’m 16 and a female i have a pretty big stomach i need some help! Any advice? Oh and it’s hard to take out junk food. I wanna lose weight because I wanna impress a guy and this summer I dont want my stomach showing at the beach! WHAT SHOULD I DO?!?!?!?!? It’s aggrevating to have a big stomach when trying to impress a guy:(
Laura, laying off the snacks and exercise are both essential.
Brittany, you have to make a decision: the guy, or junk food. The choice is yours. Make a sacrifice.
Oh, and I forgot I need to lose it fast if it’s possible
Ok i’ll forget the guy. But how do I lose weight?
Read the rules, then read the articles in the weight loss section, then look at the information on exercise. Really losing weight is simple – eat better, exercise better.
hey I’m 19 and I’m a male. I have an ok body,not really thing and not really big, normal i would say. The problem is I have an extra FAT in my belly and two weeks ago i started going to the gym, and I’m on a diet too. Well after I described my body for you now lets go to my questions:
1st- is it ok if i do abs exercise 4 or 5 days a week??
2nd- I have (whey protein “gold standard”). Is it ok to use it since i wanna lose my belly fat?I
hope you answer me as fast as you can. By the way I’m not in a hurry to get my ripped abs I’ll take my sweet time training so please if u have any other recommendation about how to get to my goal (ripped ABS) please tell me and u will have my thanks. thank you, this really helped me to lose weight.
Hello, I am a 23 year old young woman standing at 5’4 1/2in. I’ve been thin most of my life. Lately I’d always been between 115 and 125, Measuring 32-24-34. I stayed this weight up until about a year ago now, thats when I noticed a slight weight gain which took me from 125 to 135. But the weight went everywhere PERFECTLY! At that point it was about May or June 2008. I stayed at this weight for about a year and a half, which changed weight that i was happy with to weight that wasn’t good for me. In about September or October I started to notice an uncomfortable tightness of my skin around my thighs and stomach! I was very depressed about this. Instead of being a curvy 135 I began to feel boxy. I was shocked to find out in December that I weighed 142 and now four months later I weigh 148. My skin feels tight, I am starting to get unattractive dark bruised looking stretch marks on my upper thighs and back of my upper thighs near my buttocks, and reddish stretch marks going down my inner thighs. Please if you have any advice on diets, and exercise for my target areas (Stomach, and Thighs), advise me. Are there any specific exercise routines that will get rid of the fat in these areas??? What shouldn’t I eat?? And will I ever be able to obtain the shape I used to have?? And how do I go about doing so. I am 148, size 7-9… I’d like to get back down to a 5-7 135 by June… Is this achievable?
Thank You, Sincerely Tenisha (Cleveland, OH.)
Hi FriendInNeed. 1. Too many abs exercises will do no real harm, but is not the best way to strengthen. Different people have different opinions. Bruce Lee used to train his abs everyday, but many bodybuilders say to treat them the same as any other muscle group and give them proper recovery and use more resistance on each workout (progressive overload).
2. It depends. Depends on what the rest of your diet is like and how hard you are working out. If you cut out all sugar and eat a lean diet with low GI salads then the whey should help recovery and build muscle. If you diet is not clean, then you may just end up eating too many calories.
Hi Tenisha, first follow the diet rules above. Then take a look at our other weight loss plans, and start exercising. Look up out home workouts. They are all linked in the article and can be found in the menu above, or by searching in our search box to the right of the menu.
Hello, I’m 17 yrs old female and have a big stomach. I cant stop eating sugar! What do u think I should do?
Thanks..
ok now that i know its ok to use whey…how much should i use everyday??
a cup or half a cup…im really not good in counting calories so pelase help me Y.Y
thanks u…
Stop eating sugar. And exercise.
Start with half a cup. Learn to count calories if you are serious about getting a six pack. At least, have an idea of how much you are getting so that you can then vary your diet accordingly.
ok i’ll do my best…
thank u
These rules are fantastic, I have lost almost 20 pounds since I started following these rules. Sugar really is the big issue. Once I stopped eating sugar so many food cravings stopped and I had more energy to exercise and slept better too. Thank you for teaching me how to lose belly fat!
I’m 16 years old, male, about 152 pounds and about 5 feet 8 inches. Am I overweight?
I have some belly fat I want to get rid of. What should I do to get rid of it? Like natural work outs, should I run? should I do some sort of crunch? I don’t have the money to go buy gym memberships and all that, sports, well I’m not that into it. I only like certain sports but I don’t like playing on official teams, I like playing just with some friends or something.
Please tell me what to do to get rid of this.. it’s really been bothering me. I know I need to cut back on food but that’s only half the battle, what exercises do you recommend I should do that are the best?
Frankie, there are plenty of different ways to workout for free. Running is a good way to get fit and lose weight. Circuit training workouts can be done anywhere too. The best way to burn off the fat is by doing intensive workouts (i.e. get the heart rate high, sweat and pant) and to work the whole body. Exercises like burpees, squats, skipping, press ups and running are all excellent.
hey I’m Mike, I’m 17 years old, I’m 95kg. I’m on a diet and three weeks ago I joined the gym. My question is I heard that whey protein is good for weight loss and I also heard that its bad for people that weight like me. Is that true? Should I use the whey protein or should I not? please help, thank you
how can I lose fat on my hips and my bum?
Zainub, spot reduction is not possible. But as it happens, the best exercises for burning fat and building muscle are also the ones that will tone your glutes (bum) and hips. Do squats, lunges and plenty of high intensity cardio workouts (interval sprint training). You will also need to look at your diet and cut out problem foods.
hi I am new to your site but i am very please to know about your site. I have read a lot of comments from the viewers of your site. and i found out that some of them have similarity to my problem
well I am 21, 5’5 or 5’4 1/2 and weighting 119. i have been very skinny for 5 yrs but since i entered the gym i gained few lbs from 111 to 119. i have been in the gym for 7 weeks know and its great to feel when you see does muscle gaining mass and tuning up. but my concern is before i even entered the gym I have few belly fats when i was skinny. now that my body is gaining weight so is my belly fat. i don’t really have an instructor in that gym. i have a high carb, high protein diet, I eat 6 times a day, and have protein supplement. . i don’t do cardio i only use a stationary bicycle to warm up for about 5 minutes and do weight lifting for 1-1 1/2 hrs. thanks hope that you can answer my question
Hi, I’m in a bit of a predicament. Can a man of 40 years still get a six-pack?My overall posture is quite good (generally lean and not overweight) but I have over the years got a pot belly. How can I get rid of the pot belly and retain my weight? As spot reduction is not possible, will I not then get too thin by doing cardio workouts?
Please provide me some helpful advise!
Hi Leandro. Firstly, you need a lower carb diet not high carb. You also need to do intensive interval training instead of a quick warm up. On weight training days workout for a short period but lift heavier weights. 90 minutes of weight training probably means you are not lifting heavy enough weights.
Hi Razz, it will be harder for you but certainly possible. Many people in their 40′s manage to get a fit and strong body. If you have the personal drive to do it you can do it. Just keep working hard, increasing intensity of workouts and keeping that diet clean and lean.
hey, I’m Kate I’m big boned and a little bit chubby. I workout, sports (track,basketball,softball) but I cant seem to lose my belly. I have lost 45 pounds and I see no difference in my belly only my face, arms and legs. What should i do?
These tips looks great… I’m really looking foward to lose my belly fats… so i will try this from now onwards… But anyway, can i know how long it takes to lose all my belly fats at my stomach? if i follow the instruction of these 5 tips…
Hi Robinson, there really is no way we can say. Just work hard, eat healthy and you should start to see results soon. Depends on how much fat you have to lose and how fit you are at the moment. Plus of course the all important will to succeed.
oh… i see… so what if i want to build big biceps fast? any idea? i’m 16 years old now and i want to have a huge biceps… can you tell me what should i eat everyday and how much do i need to work out in one week?
Start with this article on building biceps and then follow the links below to the other biceps articles. As for nutrition, then the article on protein timing may prove useful.
ok… what if i jog and do workouts on the same day? is it ok?
Yes.
Hi I am a 13 year old and I want to get skinny for my brother pool party and all of my cousin are all skinny so I need help I don’t want to feel like I am the fat person in my family so can u help me?
Hi Jasmine. Really you do not want to get skinny, as skinny is not healthy. We deal with getting people fit and healthy here, not skinny. What you need to do is adjust your diet, that means eat healthier food. Eat only low GI foods and this will help a lot. Sugar is what makes us fat. You should also start exercising on a regular basis. At 13 you can start bodyweight training, swimming, running and other activities like dance, martial arts and athletics. All of these will get you very fit, and they will all help you develop into a woman too. Looking good is more about being fit, toned and healthy than being skinny.
should i do my workouts in the morning before my breakfast or in the evening for best results?
Either is good, just so long as you do them. Some say working out in the morning gets you fired up for the day, others prefer an evening session to raise metabolism throughout the night. Just keep working at building up the workouts in terms of intensity and duration.
I agree with the last comment I find if differs with people, as some people are morning people and will train hard in the mornings and vice versa. Up to the individual,
I am 41 years my weight is 160 pounds. Living in Mumbai India, can only walking or running a certain distance will reduce my belly fats, of course no consumption of sugar and rice and less oily foods, we eats more spicy foods in India, can you suggest some Indian food for belly reduction
Hi Nitin, the same rules apply regardless of the cuisine, i.e. low sugar, calorie controlled portions. Exercise as much as you can with the aim to increase frequency, duration and intensity.
I’ve been on a diet and fat loss program for the past 7 weeks. I’ve been doing well and found that the simple 5 steps above pretty much sum it up.
I try to “budget” my eating… if I do “cheat” on one day, I try to not see that as “blowing” my program… I just try to make up for it the next couple of days, just the way I’d budget my money!
So far, so good!
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Hi
I am 31 year old, 5feet3.5″ with 145lbs. I want to reduce a couple of pounds. Its almost 3 months I replace dinner with either salad/fruits or a bowl of Cereals. Still there is not good sign on my weighing machine. Can you pls advice. I am hard core Vegetarian and don’t take alcohol.
Thanks
Hi Akeviru. It is good that you have made some healthy food swaps. You do however need to ensure that you are also reducing total calories and ideally exercising as well. What cereals are you eating? Many are actually very high in calories / sugars and will not aid weight loss.
hey.
I am an hour-glass shaped person and I have lately gained fat around my waist and my tummy is all fat. When I sit down you can see the fat hang over and when I’m standing it’s not that bad as when I sit but still, a fat ball. I have been slim and fit my whole life but know these days I’ve been so cought up in my legs. I have thin legs and I want that sexy, fully and shaped leg without getting fat. Bbut I dont know how to do it :( I want legs like Selena Gomez or Demi Lovato for exemple. Nice and full leg but slim at the same time. If you could give me a diet, I really would follow it.
So what I want is: burn the fat aroud my waist, burn my tummy fat, nice and fully legs and diet to keep me going.
Im a 14 year old girl and I’m so desperate for help. Please help me get my body in shape like I have always been.
Hi Ht. Are you exercising at the moment? What is your diet currently like? If you wish to tone up and lose fat then you need to be exercising several times a week and eating a healthy diet. As far as diet plans are concerned the Diet Solution is one of the best on the market, it has all the meal plans and recipes, diet logs and advice that you need.
Ht, in reply to your email, you should start an exercise plan to start with. It does not really matter what you do, so long as you workout 3-4 times a week. What is important is that you enjoy it. You can tone the legs well with squats, lunges and calf raises.
Any type of exercise combined with a healthy diet will reduce your belly fat so I would not be advising you well if I gave you a specific plan. Bodyweight workouts, circuit training, running, swimming, weight training, martial arts, yoga, soccer training – they all work.
im 17 years old in high school i weigh about 200 and something and I’ve tried to lose weight but I had a weakness. I want to be able to fit in clothes without sucking in my stomach. I want to lose weight but i just dont know how. Please help me
You just need to start exercising. Find a sport or active hobby and pursue it. Aim to be the best at it as possible. Also eat a healthy diet. What are you eating now? Do you do any exercise?
i use to eat lots of junk food and sweet foods… now i just eat less.. sweets are kind of my weakness.. i use to exercise alot and i just walk to school and other places i go…i try to walk around to different places
You have made a good start then, stopping the junk food really is the most important step you can take. More exercise should be next on the agenda though, walking is good, running is better. Regular and varied exercise is best.
hi, im 20 yrs of age , and i use to weight 9 stone , since christmas came i now weigh 11 st 30 and i feel really depressed bout it and i use to b size 12 in clothes , and now im a size 14 will this exercise help me loose some of this weight round my hips and belly?
Hi Lynda. You need to start exercising and take a serious look at your diet. 2.5 stone (35 pounds) is a large gain. But you can reverse that. If you plan to lose 2 pounds a week then you can lose 35 pounds in 18 weeks.
can you lose a noticeable amount of belly fat in one month with good diet and working out 5-6 days a week
Of course you can Michael – that is the only way to do it really! So long as by “good diet” you also mean calorie restricted though. Also, always aim to get fitter, you should hope to be working out harder in each session by the 4th week.
Hi. Im 15 years old. I weight about 65 kg. Im 175cm long. I know this isn’t much, but I want to get rid of that little stomach fat that’s left. What should I eat? What exercises should I do? How much cardio? Please help me out. I’ve be glad if you set up a working plan / “what to eat” plan. Oh, by the way. I want to loose itas fast as possible..
Thanks.
Edwardo, here is your eating plan: Basics Of A Healthy Diet – What To Eat. At 15 you need to eat a healthy and balanced diet, and at 65 kg you certainly do not need to be thinking about calorie restriction. What you need to also do is regular workouts. Do a bodyweight workout 3 times a week, exercise for at least 30 minutes. If you are pretty fit then end it with a 15 minute cool down jog/run. This will get you fit and strong.
Would like to say that your website on fat loss is really good. Having struggled with losing weight myself over the years this website really gives you good tips on how you would lose weight.
Hi, this is very helpful however, I need a specific diet plan that I can get hold of easily in my type of household. I’m 18 years old and I weigh 11 stones (154 pounds). I hate it, and im really desperate to lose it, but because I come from a very high calories and fat absorbed household it’s really difficult to get hold of some of the ingredients I need for the diet plan I find out there. I need a simple weekly diet plan and an easy exercise routine that I know I will be able to stick to. I really need to lose weight for august because im going turkey and I want to wear my bikinis and mini skirts.Please helpppp….
Hi Shaz, for a weekly exercise plan take a look at this: Weekly Fitness Workout Schedule for Weight Loss
Our Low GI Diet eBook will help you make better choices to aid weight loss. Low GI diets work by controlling your blood sugar which helps to control insulin and fat accumulation, as well as managing appetite. This article on healthy eating should help too.
Hi I’m 32 and i have a big belly and legs. Have never been this big. I have started the gym but really don’t know what to eat and what workouts to do at the gym to help me lose atleast 30 or 35 pounds. I have never had to worry about what i eat so I’m not sure how to do it.
Hi Kristy. Take a look at the diet and nutrition section, especially the Basics of a Healthy Diet. The key is to restrict calories while still maintaining a balanced diet. For workouts – really it is a case of the more the better. Aim to exercise 4 times a week for 30-60 minutes each time. Make sure that you are training hard and always working on getting fitter. See our fitness section for some ideas.
Thanks for this informative post! But before all, it is also very important to have a clear and firm goal so that we won’t lose track in our mission (getting fit) or waste the efforts we’ve taken.
Hiii, I’m gonna turn 15 on the 21st of the coming july , I currently weigh 63 kgs with a height of 160cms I know I’m sooooo FAT , and I have a loooooots of belly fat :/ I’m following a strict diet , but I need to lose this extra weight in like 35 days because summer is on the way , HELP PLZ , I wanna wear a bikini this summer :’( ! Thaaanks :D
Hi Zezo, your BMI actually puts you just in the top end of a “healthy weight” So really your focus over the next 35 days should be on increasing your exercise. If you play sports already then speak to your coach about fitness plans to make you fitter for that sport. Otherwise just start regular exercise, such as jogging, yoga, Pilates or circuit training. Dance classes and martial arts are great too. It is important that you follow the rules set out above and also make sure that you really do focus on getting yourself as fit as possible in the next 35 days – then you will become healthy and toned.
Hi,
This is an awesome site.I really loved the way information is presented here.
I personally also have a weight issue.I am 22 years old,about 5feet 8 inches.
At present I weigh 87 kg.I want to lose around 20 kg in 6 months.Is that possible
And how obese I am,am I morbid obese or not.I can’t join gym due to financial reasons..but I have got a big playground in school.What should I eat…can u please give me a simple breakfast,lunch,dinner nutrition and excercise plan or advice …thank you very much!!!
Hi, your BMI is 29.2 which means that you are overweight, but not quite obese (BMI over 30) and certainly not morbid obese (BMI over 40).
What you need to do is follow the diet rules above and start exercising. Aim to exercise 5 days a week minimum. You do not need any space really, there are lots of body weight exercises that you can do at home. Or just go running every day. Take a good look at the fitness section and read the home fitness article too.
Regarding a simply diet, you could follow our short 1 week belly plan. For a longer healthy diet plan then you should consider our Low Gi Diet Plan.
Hi I’m 16 years old and i want to know that how much time will it take to reduce my excess 54 lbs weight and 26% body fat by following strict diet plan and workout in gym?
Hi Karan. If you aim to lose 2 pounds a week by creating a daily calorie deficit of 1000 Calories then you should lose 54 pounds in 27 weeks. To create a daily calorie deficit you need to start exercising, ideally to burn in the region of 500 additional calories every day while also reducing calorie intake, but maintain a well balanced diet.
i have a problem of my belly…people always call me like a mother at the age of 16, i want to have my diet, but i can’t control my good appetite…please show me some tips that is not hard for me to follow…thnx for your tips..it mean a lot!
Hi Essai, the most important tips are all in this article, have you read it all?
hi, i have just recently found out i have Polycystic ovary syndrome. i used to be a size 12 and now im away up in the sizes 18-20 and all the weight seems to be just at my tummy and perhaps thighs. what should i do to lose this weight quickly?
Hi Holly. You should focus on following a healthy diet and exercising on a regular basis. Trying to lose the weight quickly will not teach you how to deal with this condition in the long term, so it is much better to learn to eat a healthy diet first and get fit by exercising.
Hi,
I have limited mobility – severe back problems, heart condition, no feeling in right leg and as such am heavily reliant on my wheelchair. For the past two years i have been gaining weight and although i have a healthy diet (vegetarian no fish) i am still gaining weight particularly around my middle. Can you please recommend anything for me to shift this extra weight. I am able to walk short distances with a stick but am not able to lift anything, bend, twist etc with my back. My cardiologist and back consultant have given me the ok to proceed with gentle exercise. Thank you in advance
Hi Ann-Marie, if your medical advisers have said that you can exercise then this is the first step. Just start walking everyday for now if this is the easiest option.
You need to look carefully at your diet. It is possible that you are not getting enough protein and the combination of low activity and reduced protein intake could be causing muscle wastage and reduced metabolism. So look at that part of your diet and consider consuming more pulses, nuts, seeds and tofu for added protein.
Try to eat lower GI carbohydrates too, such as oats of breakfast and more raw salads. This tends to help people to lose weight. Soup is a good option too as you feel full for longer after having a bowl of soup.
Hi
I am 21 and i have had stubborn belly fat since I was little. I can remember I carried this fat with me even in my teens, any tips on losing it properly?
Mark, do you exercise? What is your diet like?
I’m a 15 year old girl and I weigh 156 lbs and have hardly any muscles/strength in my stomach, I always find it really hard to do toning exercises for my stomach because of this. What should I do? the sports I do are Camogie, swimming and recently jogging so I’ve never really had to use my stomach muscles before, thank you
Hi Jane, what are you trying to achieve? If you have weak stomach muscles then you need to do some toning muscles to build them up. I am sure that you have enough strength to at least start exercising them. Also I am sure that Camogie must work your core quite a lot really.
Hi, Im currently a junior in college. freshman I gained 20 pounds mostly on my boobs,stomach and hip region. My dad bought me the Insanity workout DVD’s I have been doing those consistenly,my hip/love handles are going down but i have been noticing that im gaining stomach muscle under my fat. so right now i look flat on the top part of my stomach and then the lower part. I look like im pregnant or something. So I have decided to run 2 miles a day and stop doing those workout dvds until my stomach fat slims alittle down. do u think thats a good idea?? Will it help?
I suggest that you do both. Keep doing the workouts and go running too. This should provide the best balance.
How often should you work the abdominal muscles? I’ve heard everything from everyday to only twice a week. I have decent definition, not exactly a six-pack (more like a four-pack). I realize though that you have to work the abs even though the outer layer of fat is mostly gone so they’ll be strong. Also, I did an online test about body fat based on my measurements and found out that I have 19% body fat. Is that good or bad? I’m female, 5’6″ tall, 119 lbs. and late 30s. Thanks.
Largely depends how you work them. If you are doing weighted exercises then 2-3 times a week, if a daily routine with some crunches then you could do them every day. Just vary the exercises you do and increase resistance sometimes. 19% bodyfat is OK, if you are happy with it. Just focus on fitness for now.
Hi I am 13 5’5 and weigh 89lbs. I work out 1 hour every day (swimming) and can’t lose that stomach fat every summer I always get a two PAC and after two weeks when school begins it’s gone. And trust me I don’t eat too much. I tried the water diet tho I would have bluberiies or fruits every 3 hours and it still not gone I’ve been doing this for three years now…
Pls help
By years I’m meant the exercises
Hi Theo, sorry to say this, but you are very underweight at the moment. Your BMI is only 14.8 which places you in the underweight category. You really need to speak to someone about your diet and exercise. Also, there is no such thing as a “water diet”, that is just starving yourself and a sure way to fail at getting fit. Please talk to someone about this as soon as possible, a gym / swimming coach, a friend etc.
Do you have any recommendations for me or what I have to do to get these abs?
Theo, did you see the earlier reply?
What body fat percentage is too low for a woman? I don’t want to disrupt my monthly cycle because I realize that although it’s a pain, it’s one of the primary ways to tell that my body is functionally normally and healthy. The absence of it would be a grave concern to me. Also, it is normal once you adopt a regular fitness program (specifically jogging, I’m speaking of) that one’s menstrual cycles can become less painful, shorter and lighter? I’ve been jogging for a month now and usually my period sidelines any type of exercise for me at least for three days but this month I was only sidelined for one day and the pain wasn’t awful like it normally was. Thanks.
hi . my name is sony im 16 years old i am 83 kg and im 180cm long im intending to lose my belly fat and get in shape and tune up in some muscles at the same time what tips can i use /advice/ways to lose them quikly
Hi Toni, I really don’t know about that. A quick Google reveals an article on Shape about the exercise and menstrual cycle: Exercise and Your Menstrual Cycle: What Your Period Means for Your Workout Schedule
Hi Sony, lots of exercise and healthy diet. Follow the belly fat tips above and also look at our nutrition advice and get exercising. Start with circuit training for fitness and general muscle conditioning and then start to introduce some weight training.
My pharmacist told me a good rule of thumb about eating well and trying to lose belly fat is: “No white at night.” Meaning no white refined carbs or sugars like: bread, potatoes, rice, cookies, etc. It’s made all the difference for my husband and I. I guess the theory is that if you happen to eat ‘white’ during the day, your body could burn it off but at night you go to sleep and not much else. Funny thing about adopting a better approach to eating is that your body starts to crave the good stuff after awhile. And that’s a good thing!
I found out today that my body fat percentage is 18%. I’m a female in my 30s. I’m interested in reducing it to 15% which I understand is optimal for the abs to really become visibly cut. I already have decent definition but I’d like more. How long would it realistically take to lose 3% body fat by combining 5-6x/week jogging with strength training? I’ve heard everything from 6 weeks to 3 months. Help!
Sensible advice, and what we preach here. One problem with “white” foods is that they are generally high GI which means your blood is flooded with glucose which triggers insulin. The insulin is designed to quickly remove blood sugar and it does this by storing glucose in fat depots. Combine that with the fact that you are not burning the energy off while you sleep = weight gain.
Hi Toni, it really is not possible to put a time on it as everyone is different. All you can do is work hard at your fitness and maintain a very healthy diet. Keep mixing up the workouts, do not rely on just running but add bodyweight circuits and weight training too.
hi I’m a 27 years old man 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
Hi Makona, have you read the article yet? Do you exercise?
I’m 14 years old mu height is 170 and I weigh 80kgs. I’ve cut down my dinner to half and I play soccer for 20 minutes of soccer in the weekdays and play tennis for half an hour four times a week. But I don’t see myself losing weight. Could u please help and can you tell me any ways to speed up losing weight.
Hi Jawon. Weight loss takes time. Assuming that your diet is healthy and well balanced, then you just need to focus on being more active and getting fit. 20 minutes of soccer does not sound like a lot, I would recommend increasing this if you can. Focus on the soccer fitness skills too, so lots of running.
Well the time for playing soccer varies on some days I play for an hour and in the weekends I play for about two hours each day. I also do skipping ropes at home and is there any way of losing 16 kgs in 1~3 months
To lose 16 kg in 3 months you need to lose just over 1 kg each week. This means that you must sustain a calorie deficit of around 1000 Calories a day. An average 14 year old boy needs 3100 Calories a day on high activity days (e.g. 2 hours of sports), 2700 Calories on low activity days (20 minutes exercise) and 2300 Calories on sedentary days.
So, if you maintain a healthy and balanced diet, and limit your Calories to 2100 on active days and 1700 Calories on low activity days (and never have any sedentary days at all) then you stand a good chance to lose the weight.
Look at this calorie table to learn how many calories you need. Remember, this is the number of calories you need to maintain weight, not to lose weight.
How would I know how much calories I’m taking in?
That is the tricky thing. Two options: 1. eat a healthy diet, and learn to listen to your body, while also doing plenty of exercise. 2. Count calories in, calculate calories out, get obsessive about calories.
Calories are a guide. What is important to understand is that to lose fat you need to eat less than your body needs. Simple as that.
Hi. I am 22yrs, 5ft7 and i weigh 125pounds.I have been exercising for the past few months for at least twice a week. I cant seem to get rid of the fat on my lower stomach, other than that I am very slim . I need to get a flat stomach in 2 months for a wedding, could you please advise me on what exercise routine to do and how many times a week to do it. Thank You.
Hi Kandice. You need to follow those diet rules, mostly the rules about junk food and sugar. Then just increase your exercise from twice a week to 4 times a week. Aim to increase your fitness too. So, more exercise, more often. Vary your workouts as well, combo of bodyweight workouts, cardio, resistance training. This is how to lose belly fat – diet and exercise!
hi, I am 24 yrs. old, I weigh 138 lbs. and I have a 2 yr old son and I will be getting married next year. I wanted to know what would be the best way to lose my stomach. I have tried lots of diet regimens and nothing worked quite well for me. It seems harder to lose weight now I have a child.
Hi Pam, what have you tried so far? Do you exercise? Have you started following any of the diet advice above?
hello I’m 18 years old my height is 165 cm and I weigh 53 kgs I’m thin from everywhere in my body but I have some belly fat, and I want to get rid of it. If I ate healthy and reduced the carbs and portions of food and do treadmill for 40 minutes a day and 50 crunches is that enough for me to lose the belly fat, but im trying to lose only from my belly as I’m very thin from everywhere its a problem for me as I’m only a little bit fat from my belly please help !
Hi Sarah, give it a go. Regular exercise such as 40 minutes on a treadmill will benefit you in many more ways than just losing some belly fat. It may improve your skin and hair, your alertness and mood too. Plus it is great to learn to get fit now for long term health.
Hi I am a 19-year-old male. I weigh 180 lbs and am only 5’6″. I am trying to lose belly fat which is really the problem area and around my “man Boobs”. I do push ups consistently like at least 50 a day and then some kind of crunches daily. Nothing seems to be working. My diet is as follows breakfast usually nothing but occasionally an apple or egg sandwich with whole wheat bread (that’s like once a year.) Lunch is usually a sandwich of some kind with lots of meat. Dinner is usually 2 chicken patties and then coffee for breakfast and dinner with tons of water throughout the day. I just want to get rid of the belly fat and man boobs please help.
Hi John. First, you really should be doing more exercise, 50 push ups and some crunches is not a lot of exercise for a 19 year old. You are in the prime of your life and should be doing a lot more.
Diet – you need to have breakfast. No breakfast = more unhealthy snacking. Oats are possibly the best option, processed cereal not really good, wholemeal toast with egg is my personal favorite.
Lunch – ditch the sandwiches, at least 3-4 times a week, and have salads, soups, al dente pasta instead. Lean meat is good, but do not eat it everyday, also have chicken, egg, fish.
Dinner – rather than have chicken patties have roast / grilled chicken, or a chicken stew with vegetables and spices. Still tasty, much healthier, less fat and less calories.
For exercise you need to be working out at least 4 times a week, ideally daily. This weekly workout schedule is a good place to start, but really any exercise is good, so long as it is intensive and done on a regular basis. Push ups and crunches are good exercises, but they do not make a complete workout. For that you need more cardio and more varied exercises, such as squats, lunges, mountain climbers and weight training too.
HI im 24 im about 310 lbs i have 3 weeks in the gym i work out around 3 hours a day 6 days a week i do one hour jogging or 3.5 miles a day and about an hour kickboxing and another 45 minutes lifting weights i eat about 1300 to 1500 calories a day mostly vegetables and lean fish and chicken i mean im a strong guy i can work out a lot and at high intensity my dream would be to become a kickboxer ,my thing is , i know i have lost fat and weight but i feel like im not doing enough i feel like im going backwards even tho i hit the gym hard and i keep my diet to the letter but in my eyes i don’t see results , why is that? is there something wrong with my mind that don’t let me see change ? some one tell me wat can i do plz =]
Hi Alex, just give it more time. 3 weeks is just the beginning. As you get fitter you will burn more fat, change will come but not overnight.
thank you Motleyhealth for taking the time to read my comment and replying and yes u are very right its just the beginning and im staying positive thanks, i cant wait to look back 6 months from now and see how for i got =]
hey im 13 I have a lot of belly fat am not that fat but ive got some horrible stretch marks round my hip waist and they arte disgusting though im black how do I get rid of stretch marks on my thin leg and thighs, waist, hip and I don’t think much about excercise as im not fit and get out of breath quickly like I can run slow for long and don’t give up but im slow please I NEED to lose belly fat and stretch marks please help me
Hi Janet, healthy diet and exercise may help you, so that is certainly the best option. Regarding exercise, you get fitter the more you do, so do not worry that you get out of breath or go slow. Remember the words of Confucius, “It does not matter how slow you go so long as you do not stop”. If you run / walk (or jog slowly) every day then in time you will get fitter, run faster, be healthier and lose weight.
Hi, Im 6’1 and I weigh 183 pounds. I’m not sure if I’m over weight or not. I have some belly fat, and I’m trying to lose it before college next month. Is it possible?
hi, i just turned 30 and i had my baby 2 years ago (c-section)..i put on 22 kilos with my pregnancy, and started exercising right after the 6 weeks after the delivery….its been really hard to lose… i been going to gym, jumping rope, running….then i had personal trainer, i trained for Zumba and now teaching one, also started pilates just recently…i lost 20 kilos by today so still 2 to go but its not the 2 kilos that bother me, its the belly fat, around waist and back…actually the fat is not like bad hanging fat but i have hard belly that does stick out, looks like im 3 months pregnant…its just doesnt go away…dieting is really hard for me, i love to eat but i still try to control…but i did lose weight and im satisfied overall, just dont get why my belly so… i weigh 70 kilos now and im 171 cm tall….i exercise 4 times a week: twice Zumba and twice Pilates, plus i bike everywhere i go…its been 2 years, and i just hate that i still cant wear any dresses without my belly ugly sticking out :(
Hi Yuliya, firstly, well done on losing 20 kg (44 pounds) that is excellent. And all with exercise and healthier eating, proof that diet and exercise really does work.
As for your last 2 kg, it must be time to take a fresh look at your entire diet. It sounds like you are exercising enough to burn plenty of excess energy off, so I am guessing that your diet is not ideal at the moment. Maybe a few snacks or just some extra treats at the weekend is making the difference. Consider keeping a strict food diary (that means write down everything as soon as you eat it) and then review this in 2 weeks. You may spot some patterns where you are taking in extra calories that you do not need.
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Hi, I’m 13, 155cm tall and weigh 58kg. I lost 16kg in the past 4 months and I eat really healthy, I do gymnastics and i do lots of running, i’ve tried sit up and crunched but nothing is helping me flatten my stomach, I would really love to look good this summer without my stomach moving every where when I run :( what can help?!
Hi Cathy, sounds like you have started getting yourself fit with gymnastics and running, so well done. Just keep up with the good work and try not to worry about it too much. Your body will be going through a lot of changes of the next few years and focusing ion fitness is really most important for now. If you stick with the gymnastics and running then you will be fit soon.
Hi, I am a 52, male, I weigh 206 at 5’10″. I have lost 60lbs over the last 2.5 years. After being diagnosed with Diverticulitis, I decided to do something about the weight. I joined the gym and hired a personal trainer with great results. I began doing triathlons as a result of his encouragement and wanting some type of challenge. Now I am hooked! My body has certainly changed as a result of the increased activity. The problem is my belly fat…it simply is refusing to go away. My legs and arms and upper chest have changed significantly but the belly is a problem. I think that I am probably dealing with a nutritional issue…that is the one thing that I haven’t changed drastically. Any suggestions would be most appreciated. Thanks!
Hi Bo, sounds to me like you have worked out the cause of the of the problem. If you have not changed your diet then that is most likely what is stopping you from losing the last of the fat. You have done a fantastic job at losing 60 pounds with exercise, now time to make the diet super healthy. Cut out sugar, refined carbs etc, eat mostly low GI vegetables, lean proteins, avoid white bread, cakes, biscuits etc. Drink more water, less alcohol. If you make your diet healthier then this should improve your fitness too – a win-win situation.
What about fruit?
Fruit is good and a vital part of a healthy diet.
I’m 27 years old. Is my metabolism still fast? I’ve lost 10kg and struggle to lose the last 5….
Hi Lanz, your metabolism is probably still fine. Fitness and muscle mass are the key factors for metabolism. Are you exercising a lot?
hiiiii ….
I am harpreet and I am 17 years old. I’m very much slim but the problem is my belly felt. I hate it I do lots of exercise but no result whenever I go for an outing n saw other girls I feel so bad .. plzzzzzzzzzzzz help me, tel me d easiest way to lose belly fat except exercise, please help me …
Hi Harpreet. You want to lose your belly fat but not do any exercise? Hmm, that is tricky really. Exercise speeds metabolism and helps you to utilise the food you eat for energy to prevent fat gain. If you are already very slim then eating less is not going to be a good idea. Is there any reason why you cannot exercise?
Hi I am 16 and female. My weight is 70. I am very worried about my increasing weight. My day schedule is like that, that i dont get time for exercise, gym or any kind of work out. I am a school going girl and i have a lot of my studies.I have taken many diet plans but nothing worked. So,this is my humble request to plz tell the way to get rid from this belly and increasing weight.
Hi Komal. Make time for exercise. Nobody is ever really too busy to exercise, it is just an excuse. I used to work full time, commute for 3 hours, do a part time job in the evening and still have time for exercise. From my memory of school there is loads of free time in the day to exercise.
Some thoughts: How far are you from your school? How do you get there? Is walking or cycling an option? What do you do in your lunch hour? What time do you finish school? Surely you have time for exercise before dinner? Does the school run any sports clubs? If so, join one. Or just get up 30 minutes earlier every day and go for a run.
Hello. Over the summer I gained a couple lbs. and I’d really like to work it off. Any idea’s on where I should start? I’m use to being on a swim team, and I could eat anything and no gaining. But that’s not the case anymore, long story, aha. Anyways, any ideas?
Hi Holly, maybe the best option regarding exercise would be to take up swimming as a hobby to maintain fitness. Ideally you should be exercising 3-5 times a week for 30-45 minutes. You need to improve your diet too, although if you have only gained a couple of pounds then there is probably not a lot wrong with your diet and lifestyle at the moment. A few small changes should get you back in shape.
heey!! Ur article is insperational!
I’m 16 female…165 cm…50kgs now (before 46kgs)
I jus wanna reduce my belly fat by an inch to get them flatter ;) Btw is the abdominal part always raised….could it go more flatter?
and how do I get it flatter naturally? is it possible by drinking 30 or more onz of water to get it flat?
ofc with a regular diet but a lil less :P
And lastly do u hav ny suggestions on how I could get my previous weight? Jus by losing 3-4kgs as I gained them in jus 2 or 3 months …maybe one month too…I really don’t know :)
thanks
RASAP
Hi Lolita, to lose a few kilos you really just need to improve your diet, cut out the junk and get active. Exercise every day for 30-45 minutes, ensuring that you work up a good sweat and get out of breath (i.e. not very light exercise) and the weight should come off. Drinking water is good but it does not flatten tummies! Healthy diet and exercise does that.
I’m 22 years old, I am 5’4 tall and probably like 150 pounds ( I don’t own a weighter)( my english is bad) , I need help on how to lose at least 15 or 20 pounds. I just stopped to drink coke since I know that is bad as I want to eat healthier.
Any tips on exercise?
Hi topo-sawa, check out the Fitness section, there are many tips on exercise there.
Hello pls i am 20 years old and i am 6ft tall and i weigh 120kg, with a very big stomach pls i need help to reduce. and i am obese.
Hi Tosin, what sort of advice do you need? If you are looking for nutrition / diet advice then there is plenty of information on the site (see the menu) and for exercise there are many options in the fitness section. I would suggest that you start with a walking for weight loss plan and then move on to more intensive exercises later such as circuit training and running.
Umm…..it’s me again…..can’t I lose those kilogs without exercise?
alright….if not (only when ur out of tips …lol ) what kind of exercise would u prefer? something simple
will my crazy fit do it all? Itz a vibration mechanism tho….ny clue?
Exercise is essential. It is possible to lose weight with little exercise, but extremely hard to do it and even harder to do it in a healthy way. Unless you have a good reason for not exercising then exercising should form a large part of your weight loss plan. As for vibration plates, I am not really convinced that they are the best way to exercise. Running, swimming, cycling, circuit training, martial arts, dance are all good ways to burn fat and get fit.
I’m 15 years old and I’m 240lbs. I need to lose weight, but I can’t stay motivated and cave into my old bad eating habits. I need help!
Hi Mac, you need to sit down and work out why you fail to stay active. Have you ever tried an active hobby or sport? Why do you overeat? Is food always available in your home? The first key is to get much more active with daily exercise, and also to eat a healthy and calorie controlled diet.
Well I actually play rugby throughout the school year, and I play soccer 2 times a week right now. I guess te main thing is is that I don’t have self control and junk food is always sitting in the cupboard because my brother is super fit and can eat it without getting bigger. I just want to be able to find a routine that I won’t quit after a couple of days!
Have you ever tried martial arts? This is get you fit for football and rugby too and the additional training will burn calories.
I think whatever you eat, u should burn it. Exercise is an important aspect of my daily routine. I was few pound higher after a routine exercise and healthy dinner, its under control.
Hi, my name is danielle. I’m 15 years old and I want to lose weight. I am around 158 pounds. Probably a little overweight. My stomach is very round, and I want it to be flatter. As well as get some fat off my hips. I’m really motivated to eat healthy and exercise but it’s hard to be because I live with my parents who do nothing but sit and eat junk food all day. And I can’t really ask them to change what they are eating for me. I was wondering what can I do to lose weight/be active and healthy for my age, and what should I join or do to stay that way? And also lose more fat. Thanks :)
Hi Danielle, you need to find some active hobbies to get yourself out of the house and exercise. Consider a social group, dance classes, martial arts (they are not just for men!), sports etc. As for diet, just make an effort to change and remind your parents that junk food can lead to serious illness such as obesity, diabetes, heart disease and stroke – you certainly can ask them to change their diet for you, your long term health and happiness depends on it!
Hi, my name is Hailey, and im a 14 year old girl. I am about 5’6 and weigh around 8.7 stones. I have loads of flab on my stomach and thighs, but exercise regularly as i am in all the sports teams but nothing seems to work! any advise to loose my stomach flab? thanks xx
Hi Hailey. How often are you exercising, what sports are you doing, and do you ever eat any junk food, soda, chocolate, chips etc?
hello frndz, preet here. I am 25 yrs, I have gain fat around my stomach and I want to lose it as soon as possible. My cloths don’t fit me. Plzz sugest how can I lose it as faster way.
Hi Preet, follow the rules above and exercise twice a day.
Hi, I am a single mother of 2 precious little angels. I am looking to get ab definition, and basically obtain rock hard abs. This has been a rather difficult strategy for me, as I have numerous health issues. I have tried everything from 2 hours at the gym 7 days a week to crash dieting, and basically starving myself for days, and then binging, and purging. I have thyroid issues and vary in weight…as a result of these problems, my metabolism and my energy levels are the ones that suffer. It seems when I have one element in place (the exercising), I am missing the other….The healthy diet and lifestyle portion. I have endured 2 emergency csections, a thyroid surgery, a LEEP procedure and a recent lapryscopic surgery. I need something that is easily incorporated into my busy lifestyle that is going to help me gain definition/abs. I am hoping there is something safe,effective, and relatively complex that I will retrieve benefits from rather rapidly!! Is there any hope for my midsection, or will I always be sporting a kangaroo pouch, and dodge pregnant comments! Please help!!!!! Thank You! =)
Hi Tamra. Well, I really think that rapid results are not an option. I understand how hard it is for a healthy woman to to lose the tummy fat after the second child (my wife lost all her weight after our first but is still struggling now). You certainly should stop the starve-binge cycles, these will only make matters worse as your body will hold on to fat while starving and store fat while binging. Better to eat the healthiest diet that you can and exercise.
As for exercise, 2 hours a day is a lot – what are you doing in those 2 hours? Maybe you need to optimise your exercise – you may actually find that less time but more intensity is all that you need. You should obviously speak to your health advisor regarding the intensity of exercise that you can do, although they do often err on the side of caution!
My suggestion is that you seek out a kettlebell circuit training class (or similar, a class using some form of weight). These really do burn a lot of fat and strengthen and tone muscles too. People think of kettlebells as being a bit male orientated but in the last class I did there were mostly women there. It is great for your thighs, backside and hips. Alternatively take up a martial art. Never too late. These classes are intensive and work the whole body. A good class will get you fit. I suggest classes as having an instructor tell you what to do really helps increase intensity. 60 minutes in a class can burn more calories than 120 minutes in a gym on your own if you are not totally focused on training hard.
Don’t Take stress be happy and u will not get so much fat and can reduce yo wait very easily.
Please my husband stomach is too big and we don’t know what to do, at this stage he is 42 yrs old and i don’t know if the stomach can get slim, pls this is a very big issue, we need your help. Thank you and God bless
Hi Ella, everyone can lose weight. You need to encourage your husband to get active and eat healthily. Take the initiative, start planning activities together such as walks and learn to prepare healthy meals.
Hi, please help me! I am 27 years old. My weight is 63 kg and my height is 156cm. Please help me to lose weight specialy in stomach and legs, even breasts! Tell me how can I do it safe? I am waiting for your mail. Thanks and god bless you.
how to reduce belly fat? what are the diet to follow?
Hi Porochista, first follow all the advice in the article above. As for exercise, start exercising daily and aim to do 45 minutes every day. Vary your workouts too. You are only a little overweight so a few months following a serious fitness routine should get you in shape. As for where the fat is lost, that is determined by genetics, so just workout hard and often.
Hi krithika, the best way is really a combination of a low GI diet and regular exercise.
Up until now, all I have read on this article is extremely boring, and seems to be written by writers that lack education. You’ve done a very good job conveying your passion with accurate information.
Hello, I am 25 years old boy. My height is 189 and i am 120kg. Can not make a lot of exercises because my legs are hurting. What should i do?
Hi Jenny. Not met many boys / men called Jenny before! You need to go on a diet and start a walking plan.
Hello my name is Amirah and I have a hugh belly with protruding sides that looks really bad. I only had one son and that was 6yrs ago I’m 25 and working on losing my stomach and also as my boyfriend calls it love handles…Is Curves a great way to get started? I really am working hard towards this but I wanted to know if u had any pointers and tips u can give me.
Important update: New sports research has found that cardio is the best exercise for losing belly / stomach fat. So do not hit the weights to burn off your belly fat, instead hit the road! Running, swimming, rowing, walking – do more to burn as many calories as possible. That is the key.
See the quote by Dr. Cris Slentz in the article above.
Well, the article above has many pointers. Read it all – all the information is important if you wish to learn how to lose weight in a healthy and sustainable way. Biggest pointers:
1. Exercise at least once per day, every day.
2. Eat a healthy diet.
Do this and you will lose weight. All the details are above.
I’m 11 and I’m overweight a little. im also a boy and I want to lose fat so I can work on my 6 pack. I’m not very good on diets. I also have thunder thighs. I would go biking a lot but I don’t have one. What should I do?
Hi Steven, have you considered running, swimming or martial arts? All of these will get you fitter and that will probably be enough. You try to eat a healthy diet, but do not “go on a diet”. Just make sure you are eating a balanced diet with plenty of fruits and vegetables, some dairy, healthy proteins such as fish, chicken and eggs. Avoid junk food, processed food, candy and soda. Start with getting fit.
i have so much fat around my waist . . wat should i do to reduce dat fat . . plz help
Hi Gaurav, start by following the diet tips above and then exercise daily.
Im 19 years old, a year and a half ago i had twins, after that ive lost weight on my arms and my legs but i still have a lot of belly fat
Im really desperate to loose this fat so I can start a workout on gaining muscle on my legs and butt
I have an anxiety problem and tend to eat a LOT of junk foods, im trying to control my cravings but it is really hard for me
What should i do ? I want this problem to dissapear quickly
Hi Angie. If you want to solve this quickly then the first step is to tackle the junk food cravings. Plan your meals in advance, shop for the ingredients for those meals and do not buy anything else. Then you need to get active. Only by exercising on a regular basis will you start to strengthen your core muscles again. They all got stretched out of place with the twins but you should be able to start tightening them up again. Running with bodyweight exercises and some weight training will help. Work your abs too, but do not focus on the abs alone. Squats, deadlifts, mountain climbers and crunches are all going to help.
Hi my name is Elle and I’m 19 years old. I am 5”5′ and I weigh 140 pounds. I enjoy exercise but without a specific regimen to follow makes it hard for me to get in the habit of exercising. What would you suggest I do?
Hi Elle, which exercises do you like? Personally, I like to run daily, but if you like to swim, go to the gym do classes, dance – then you need to plan your week accordingly. There are really 2 ways to ensure that you exercise on a regular basis:
1. Do the same thing every day at more or less the same time (like running).
2. Have a specific plan set out for each week that you follow. We have an example here: Weekly exercise plan
hi my age is 40 and I have 4 c sections and my gallbladder remove before 3 years and last 2 month before I have a operation for belly hernia. now my weight is 220 and my hight is 5.3. my belly shape very ugly I want to lose weight plz help me how can i loss weight. plz reply me by mail
Hello,
Hi I am a 22-year-old woman and a mother of two I have a two month year old baby, my pregnancy weight was 215 pounds after three weeks I lost 50 lbs so I still weigh in at 175 lbs which is horrible. im only 5’4 and my pre-pregnancy weight was 120 I ate a whole lot during pregnancy can you please give me some advice how I can lose some weight walking and jogging is just not cutting it or should I say burning it :} im deeply in need what can I do so my skin wont hang as well.
Hi Sonia, you said “I ate a whole lot during pregnancy” and that really is the mistake that so many women make. Set yourself a sensible goal. I suggest 9 months to start with. Your were pregnant for 9 months and spent much of that time over-eating, so give yourself 9 months to lose the weight. Start by increasing exercise – you must exercise daily. Then eating a healthy diet – reduce all junk food, processed food and cut out white bread, pasta, rice etc. Reduce total calories, stop snacking in-between meals, take your baby out for long walks in the buggy. Get active, find things to replace snacking and eating with – more productive things.
Hi Rahilaabid, has you doctor given you the go-ahead to start exercising? If so, start exercising. You could start with a walking plan and then build up to a daily jog / run. This will help you to lose weight. Then you need to also keep your diet really healthy. Follow the diet tips above and get exercising (if your doc says its OK).
Hello, my name is Mason and I am 15 years old. I weigh 204 pounds and i am 6 feet 3 inches tall and i have a lot of stomach and “love handle” fat that i would like to lose. i exercise 3 days a week for roughly an hour and a half in a weight lifting class. i am a football player so much of my weight comes from muscle but i would like to lose some stomach and hip fat. Do you have any weight lifting exercises that i could do that could reduce these areas of fat?
Thank You
Hi Mason, if you are already lifting 3 days a week and this is not shifting the fat then you need to increase your cardio. Go running (or cycling, swimming, rowing) every day. This will improve your fitness for football too.
hello i have four kids and i have not alot of belly fat but i’m don’t feel comfortable wearing like fitted shirts cause if my jeans are tight it makes my belly hang over and i don’t like that i have tried some diets my thing is that i need a meal plan day by day to help me out i just don’t what to eat and not to eat i’m not a fan of taking diet pills so would someone please help me out
Tasha, in our opinion the best meal plan available online is this: The Diet Solution Program. The key really is to adjust your diet so that it is healthy, balanced and provides the energy you need and take regular exercise.
hi,am 25 years but having belly fat which I have struggled with for quite sometime. I tried to have a healthier diet and do work out but has failed to go.The rest of my body is fine, I way 46kg but its belly fat that is a problem. plz offer some advise on this.
Hi Esther, 46 kg is pretty light. I suggest that you work on getting fit and toning up. A combination of bodyweight workouts, cardio exercise and some resistance training is probably a good idea, plus ensure that your diet is really healthy. How tall are you? 46 kg really is not heavy, you would need to be quite short to be overweight.
Hi,I AM KOMAL AND I AM FROM INDIA AND PURE VEGETARIAN. I AM 16 YEARS OLD AND I AM 70 KG. I have to attend a wedding in december and i want to look slim. Please tell me some diet and exercises to get slim in one month. PLEASE PLEASE PLEASE… HELP ME.
All the info is in the article Komal. Running is an excellent option, run every single day and stop eating all bread.
I am 15 and I am not very big but i have thigh and belly fat. It makes me very uncomfortable at school and in a bikini! I don’t know what to try! I have exercised and ate healthy but nothing is working. What should I try? or do?
Hi Morgan, you need to just exercise more and eat a healthy diet. How long did you previous diet and exercise for? What form of exercise did you do? What did you eat?
Hi Morgan,
As we eat regularly, even we should work out regularly for a good physique :)
hi, i 16 yrs of age i’m not very big but i have belly fat, and i sick and tired of it so pls how can i take it off
Hi Obioha, you need to get fit. Exercise often 4-7 days a week.
hi, i 25 yrs of age i’m not very big but i have belly fat, and i sick and tired of it so pls how can i take it off plz help me
Read the article, follow the diet, do the exercise.
Hi my name is komal and i had now days started doing skipping. It is fifth day and i am able to do around 500 to 550 jumps. So i wanted to know that is it all enough to lose weight and fat in one month. I also take care of my diet.Please tell me that wether i would be able to lose or not. my age is 16 and i am a girl. my weight is 70kg and height is 5’4inch
Hi Komal, if you have been skipping and dieting for 5 days then you should have seen some change already and this will provide an indication of how successful your current regime will be after a month. How long are you exercising to do 500 jumps?
Hi thanks for replying me and it takes max. 45min to do 550 jumps. I am increasing my speed day after day.
I everyday do skipping from 5 to 6 pm in the evening because i go to school in morning. I wake 05 in morning but i study at that time.
I would love to tell u that you are doing a wonderful job by helping people like me who are having problem regarding their weights and fats. I always love to see your reply so reply me fast.
THANK YOU VERY MUCH.
Hi Komal, sound like you are doing plenty of exercise. I would be tempted to vary the exercises that you do a litte, add squats, lunges, push ups and leg raises to provide a more balanced workout. 45 minutes of skipping is impressive, so well done there!
Hi and thanks for replying. Your advice are very nice but tell me about the tech. of these exercises because i had heard these exercises but did not knew about them. I have fat on my full body so will it help me to lose fat and weight. I would love to read your reply.
Here is an introduction to squats: how to squat. Some advice on push ups. We have not written an article on the lunge yet. Leg raises are described here; Weight Lifting Exercises for Beginners.
i am 23 years old how to reduce my belly stomach
Follow the rules above – eat a healthy diet and get lots of exercise.
Hi my name is Sam I have been exercising at least 5-6 times a week sometimes 20 min to 50 min workouts doing cardio mixed with strength and trying to do a lot of ab work. I am 5 ft 8 was 84 kg before I started exercising this is my 6th week of diet and exercise and I have dropped down to 76 kg and seeing results everywhere but my lower stomach. I am 29 and have 2 kids I would really appreciate some help if you could thank you.
I am 17 years old and want to become a pro soccer player but I am not in shape what do you recommend I would really appreciate it. I have a fat stomach I just want to look good and in shape for when the soccer try outs come.
Hi Sam, I suggest for now that you carry on doing what you are doing. Losing 8 kg in 6 weeks is good progress and as you get fitter you will tone up more. Just make sure that your diet is really healthy too you are not snacking too much. You could add some exercises to help tone the lower abs, such as reverse crunches and hanging leg raises, but I think that your regime will bring results. You have made great progress in 6 weeks, carry on.
Hi Omar, probably the best thing to do is play soccer / practice with the ball as much as possible, at least 3 hours every day. Plus go running. If you are already talented then focus on your fitness, otherwise keep working tirelessly on your skills.
Thank you very much for your fast reply but one more question can you give me a number of push ups and sit ups so i can lose my belly fat faster..i would really appretiate it the team contacted me but i got to be in shape i really dont know how many i can do daily. thank you
Do as many as you can. Workout for an hour and include several sets of push ups and sit ups along with other exercises. Use the search box (top right) to find more articles, we have advice on soccer training, circuit training and other workouts that will benefit you.
Hi my name is komal. My height is 5’4inches. I am just 16 years old and my weight is 70 kg. I had written you many times. I n my last message i typed that i am doing skipping. NOW i am daily doing 600 to 700 skips in 30 to 45 minutes. But now also i am not able to lose weight or fat not a single percent.Please tell me what to do and help me because on 5december i am going in a wedding and i want to look slim. PLEASE PLEASE …………..HELP ME.
Hi again Komal, did you vary your workouts like we suggested? Have you continued with the healthier and calorie reduced diet?
Hi i did your told workouts but not all. I did only push ups and leg ups i didnt did squats because i dont have the tools and i had not joined any gym. I am properly and strictly following the diet plan.
Great stuff Komal. Do not underestimate the effectiveness of bodyweight squats though.
hi guys i m 17 years old i m a boy. So I am 40 kilos please show me a way to get fat. I leave in Afghanistan. plzzzzzzz
You do not want to be fat, you want to be strong. Start exercising, lift weights, eat more meat. eggs, chicken, beans etc.,
Hello, I am 24yr female, My weight is 160 lbs, i have only one children , she is 2.5, after giving birth, my body shape is too bad, and i jus gain weight, still my tummy is soo loose, i waste lots of money to loose weight, but i fail in every thing, please guide me.
Hi Hira, you need to exercise and follow a healthy diet. Start by reading the diet advice in the article above, then start exercising EVERY DAY, even if that is just 30 minutes walking and nothing else to start with. Increase exercise until you are exercising for 45 minutes a day at a moderate intensity (i.e, jogging or running, cycling, aerobics, circuit training etc.) If you are not sweating within 5 minutes of exercise you are not exercising hard enough.
Hey I’m a thirteen almost fourteen year old girl, I weigh 55 kilos and I’m 159 cm tall. I have a large stomach and fat arms. I was wondering what excersises I could do at home to rid these :) Also, as for diet I normally eat toast for breakfast, a sandwich and some fruit for lunch and whatever my parents cook for dinner, but they eat pretty healthy; brown rice and pasta, veggies, lean meat etc. What should I do?
Thanks :)
Hi Maya, ideally a daily workout at home, 30-45 minutes of aerobics, bodyweight exercises etc. Dancing is a great way to get fit and there seem to be many dance workout DVD’s at the moment. Another good option is running.
am Jennifer am 23 yrs. I am very fat esp my hands, belly and thigh. I have stopped junk but still eat carbs like rice and all but I workout twice a day for 2 hours, one in d morning and another hour in d evening. I really need to lose weight really fast before Xmas cos am preparing for wedding. My workout is so intense that if I eat just protein I cant do it and I will be weak so help me out here what do I do?
Hi Jennifer, I am not sure what advice you are looking for. You are exercising for 2 hours a day and have cleaned up your diet. This is excellent, and should bring about good results. You do need carbs, carbs are vital for exercise as it is carbohydrate that fuels muscles. Rice is OK in moderation, just make sure that it is not the only carbohydrate you eat, get lots of healthy vegetables, fruits, pulses, nuts too. Keep up the good work and focus on getting fit and keeping portion size down, but maintaining the healthy diet.
heey, im looking to lose belly fat so i can look and feel comfortably wearing just a shirt which is not baggy, i do a fair amount of sport and im 17, im 5″6 and weight 15 stone but my muscle mass is big aswel in my legs and arms and i feel that i may have abbs under the fat. i want to burn it as quick and as possible as i can.
Hi Matthew, start running. Run daily, at least 3 miles and this combined with your sports training will burn the fat off. Also take a critical look at your whole diet and look for problem areas.
i do occasionally go running but when i run on hard surfaces such as pavement it causes pain in my lower back and also my tibiulous anterior, i bought a bike machine and after 15 mins i didnt even break a sweat and it was on the hardest setting which wa slike riding a normal bike. is their anythign i can do to make it harder for me?
Hi Matthew, what sort of bike did you use? I would contact the supplier and see if you can exchange it for something else if it is still new. Although there could be a problem, as in my experience with exercise bikes the hardest setting requires thighs made of steel to peddle at a good speed!
umm its a pro fitness bike.. i got it from argos a few weeks ago and cuz im only 16 like i only had enough money to buy the cheapest. its not that theirs something wrong with it i pulled the strap to the tightest it could be just isnt the best. what sort of foods do i want to be eating i meen i eat enough fruit and veg but i do eat more carbs than i should i think, im not sure really… could you possibly construct like a fitness plan and a range of foods i should be eating? i meen i do p.e A level and i play football on tuesday nights badminton on wednesday nights.. i just want to be able to lose that layer of fat around my chest and stomach, my legs theirs a low percentage of fat and my arms are low as well its just my chest and my waist.
Hi, I’m a 21 year old girl and very tired of my belly fat. No matter what I do nothing happens. I have always eaten healthy and exercised regularly. I would not call myself overweight, but I am very tired of my belly fat, especially when I’m not getting any results of healthy food and exercise. It is very frustrating and not very motivating. I train several times a week (strength and endurance), and do not eat sugar or fast carbs. I have been told that I have a slow metabolism. What can I do to make my belly fat decrease?
Hi im Suraj ,pls suggest me a way to reduce the belly fat im 75 kg and 24 yrs old ,weekly once on sunday i do exercise .but still it is not ok for me..when i go for office i feel very bad for my belly fat ,pls suggest a way for me..
Suraj, you need to exercise more than once a week, ideally 7 days a week – yes, every day. Get fit to lose weight.
Hi Matthew, we cannot create a tailored fitness plan just for you, sorry. But there is a lot of advice on this site. It is not just the food that you should be eating but the amount of food you eat too. See our Diet and Nutrition section for more on this.
Hi Maria, if you are exercising well, always getting fitter, then you must still be eating too much food to lose weight. You can eat too much healthy food, so work on reducing portion size slightly. Also keep working on that fitness – aim to go faster, further, longer.
hi! I am 19, 5’4″ and 135 lbs. i really want to lose weight. I usually have a sedentary routine. But i go to gym 3 times a week for 1.5 hours. I just take care of the calories i consume daily. But don’t really care about the sugar…. could you please tell me that how much time should i exercise? And is diet necessary to lose weight??? what will be best for me to lose weight?
Hi Rabeya, a healthy diet is vital for weight loss, you can easily consume too much food in the 4 days that you are not in the gym and that will cause weight gain. As for how much time, as much as you like. Your focus should be on getting fitter – so exercise for longer some days and more intensively others. For diet – just eat healthy, follow the rules in this article and also in our article on healthy eating.
Thank you very much….
And one more question, should i not eat sugar to lose weight? I mean the granulated or processed sugar. Especially for losing weight.
Of course not! Why would you eat it at all?
If anyone is in doubt that exercise is vital for weight loss, then check out this article about Hugh Laurie. He used to eat burgers and huge plates of meat pie, but was super fit and very slim – because he did a lot of exercise!
hi, i am fuzzy. lets hope this diet work!!!!!
Go for it Fuzzy! Remamber, you have to exercise too, do you have a plan?
hi, i m 31 yrs old, n i have a belly fat which i need to reduce. As i m having slip disk problem i cnt do exercise or go to gym, i go for walk everyday bt it is nt helping me in reducing belly fat, its jst reducing my weight. pls help me how to burn my belly fat.
Hi Avi, if you are losing weight then you are losing fat, so in time you will lose the belly fat. Keep the diet healthy, try to walk as much as possible – walk further / faster.
Great article! am encouraged!
Couldn’t sign out without saying thanks
God Bless You!
Hay! I’m 16 – About to turn 17 – teenage boy. I’m not fat, nor have a BIG stomach I’m average. But what Im very depressed at is the fact that I have quiet a bit of fat under my chin.. Its extremely annoying becaus no matter how hard no matter how I eat, exercise it never seems to replenish. Also it affects my appearance, and my confidence and need a very quick advice on how I can get rid of that fat. Thank you so much
Hi Joel, the only way is really to lose total body fat, so more exercise and more healthy eating.
This is good for any one who cares. please can you send a copy of how to get a flat stomach after birth and maintain it. this is for my wife. NOTE: We are Nigerian and eats African foods. Thanks a million.
how in the world can i make exercing, and eating right fun……i mean i want to have a big interest in loosing weight and building muscle but its hard to do so!!
If you find an activity you enjoy it is easy. Whether athletics, sports, dance, gymnastics, martial arts, running, swimming, cycling – if you enjoy it then exercise becomes fun. If you find like-minded people then it hardly seems like exercise at all! Go out and try a few new activities.
can whey protein (I am a woman) make me gain weight as i am trying to lose it and exercise daily 1 hr on the treadmill/ eliptical or aerobics etc. Very curious as I just started taking 15g of protein after workout and noticed a weight gain in 3 days?
Hi Kamal, of course whey protein to cause weight gain. Whey protein is high in calories. You have to modify your diet and exercise a lot to lose weight and build muscle at the same time. If you are only doing cardio workouts and your goal is to lose weight, you do not need whey.
I am wondering how i can manage to get down to like 110-115 in a three month span, two if possible. I am currently 131 pounds and five foot three inches. I’m 19 years old, and I have been currently eating smaller portions and at least five portions a day. I wake up every morning do a hundred sit ups, and do at least two work out dvds, the firm, and p 90x. I find it to hard for me to do these dvds so I was curious to see if you could find me a a plan that won’t be hard to do at home. I would love to Flatten my stomach and loose the 16-20 pounds I want to loose before summer.
Thank you.
Hi Chelsea, what are you finding hard about the DVDs? Do you mean you find it hard to find the time to follow the plan, or the exercise is hard? If that latter, then you just need to keep working. Losing weight is hard work and you have to be prepared to push yourself hard.
hello. i am 115 pounds and 22 yrs of age. i have lost 14 pounds from workout from last three months . and now due to being busy i could not carry my workout anymore. i want to maintain this weight only. plz suggest sumthing to maintain this weight of mine without workouts.
kindly help . i dont wanna be fat again .
Hi Shalini, I already replied to your question here.
Hey their, it’s me Cristian again
I forgot to post this question on my other comment,
I Drink Coffee EVERY morning before school Once a day
Can I still burn my “love handles, and Pot belly” with my workouts
4-5a week for an hour, I really enjoy drinking my coffee in my early mornings!
I’m 16
occasionally ill get a donut from the shop if I do I skip any other breakfast in the morning and eat at 12am again (school Lunches) a fruit salad or a regular salad
thanks in advance!
Nothing wrong with coffee, so long as there is not too much milk. Black coffee is best, if you drink large lattes then you will be consuming a lot of extra calories. Donuts are not allowed if you want to lose your love handles and pot belly!
Hey ; i just wanna know if we stopped eating everything and start to just eat fruits all day and salade and water it will help us to lose weight or belly fat? and how month it will cost to see the results?
Thank you so much
Hi Zak, I do not follow you. You want to stop eating, but still eat fruit and salad? Nothing wrong with eating fruit and salad, but salad is no zero calories. Depends how much you eat, and what is in the salad.
I am 44 yrs, 160 cm and weigh 54 kgs.. My problem is I have a big ponch , loose and hanging.. I do yoga for 30 mins in the morning and 15 mins cross trainer in the evening.. What should be my pulse rate while using cross trainer and how long can I exercise on it daily? I badly want to get rid of my hanging stomach muscles.. please help
Hi Anita. Regarding pulse rate I tend to take the approach of working at a comfortable level. How fit you are will determine how high it can safely go really. Some health guides suggest that a 44 year old should work somewhere in the region of 123 – 150 beats per minute. So long as you are pushing yourself to work hard without over exerting, working up a good sweat and getting out of breath, then you are doing a good job. If you are not sweating well after 10 minutes then you are probably not working hard enough. As for how long can you exercise for, again, as you get fitter you can exercise for longer. 60 minutes would be a good time to aim for, maybe with most workouts around 45 minutes.
Tip 2 says: The body replaces the lost energy by breaking down sugar reserves in fat cells.
Not so…
The liver burns fat to convert protein into sugar.
I think that is another way of saying the same thing. By sugar reserves in fat cells I am referring to the sugar locked up in the glycerols, fat storage being a combination fatty acids and glycerols (triglycerides). The glycerols are then converted into glucose by the liver. I was just trying to provide a simple explanation.
Ultimately what happens is, your body (and brain) needs sugar, so fat cells are broken down.
Hi,
I have big tummy with a little man boobs , I eat vegetarian most of the time. I don’t Booze (Drink) or Fag (Smoke). Now I want to reduce my tummy and man boobs, ASAP. I just want to be Slim and Trim, with a Fit and Lean Body. Please Help.
Thanks,
Vicked_Prince
Hi Vicked, follow the rules above, get active. Vegetarians often over eat the starchy foods such as bread and rice – avoid these mistakes.
i am 27, height 5’5 inch and weight 72 kg, have lot of fat on abdomen. I am chain smoker so whenever i jogg i get tired very early. kindly suggest me excercises which i can do easily. i dont want to run.
Hi Hari, the best thing you can do for your stomach is quit smoking, then you will be able to exercise better! If not then just jog slower or even walk.
I am 19 I m thin but have bigger legs and thighs and belly fat. I eat on the healthy side and do yoga tapes 3 x a week for 20 min. I never notice results plz give tips
Connected to above^^ same girl. I eat same thing everyday .. Wheat bagel cream cheese for bfast, either a salad with blue cheese dressing or a lean cuisine for lunch, n go lean crunch cereal for dinner. Healthy??
Hi Aveana, you probably just need to do more exercise. 60 minutes per week is not a lot, and yoga although great for flexibility and strength does not provide a good cardio workout (unless you are doing a lot of Sun Salutations). It is generally recommended that we do around 150 minutes of exercise a week, e.g. 5 workouts of 30 minutes.
Hi Aveana, looks like you need a little more protein in your diet. I would have egg instead of cream cheese at breakfast, drop the blue cheese dressing and add some fish, chicken, egg or tofu to the salads. Not sure about the lean cuisine really, depends what is in it! Cereal bars are sort of healthy, depends how much sugar is added to hold them together. What about fresh fruit and vegetables?
I try to keep my calories under 1300 to 1400 per day and I am 5’7. Does that seem about right? Also Is it okay to have one cheat day cuz I love food lol
Hi Aveana, consuming that amount of food should aid weight loss, but that assumes you are correctly counting the calories. Studies show that most people underestimate how much they are eating. One cheat day is OK if you have had a fantastic week. However, do not make a “cheat day” turn into a total binge, as you will then destroy all your good work.
Thanks,this is very useful health tips for human body..
hi i am 24 years old and i am as lazy as can be i am un-motivated and comfort eat alot, i think its all got to do with my disappointment in men that i crave to just be in the backround and do not drow attention to myself., but i have now realise 12.5 stones and 7 months later its making me feel worse. i want to get fit and active again, i have big hips so therefore i have curves, i would love to loose my belly fat and flabby arm fat by loosing 1.5 stones. i love my hips and my butt but i hate the excess it comes with. i want to feel happy and confident again. i have recently purchsed a treadmill and a excercise bike also some weights and i havent yet used them. please can you reconmend to to me excercise regimes to loose my belly fat and flabby arms alongside butt excercises. thank you (in need of desperate help before i loose my-self)
Hi Ellen, start with the treadmill, and walk / jog for 30 minutes a day. With the weights perform a few exercises such as the ones listed here: Beginners Weight Training. The Simple Beginners Weight Training Routine (about halfway down the page) provides a good place to start.
thank you for your advice… i did look at the page but ufortanreltly most of the weight excercise are gym equipments, however i would be working from home. ive came up with a plan what about i do 30min of cardio for 5 days each morining before breakfast and evening when get home 3 hours after dinner i do upperbody workout and then the next evening i focus on lower body workout and vice versa. i also be drinking atleast 2litres of water a day – what food do you think i should be avoiding and eating more off – i really dont want to loose my fat on my bottom. and also how long do you think i would start seeing effect. thank you
Hi Ellen, have you seen our articles on home based fitness workouts? As for diet, follow the rules above.
I ate today wheat toast with egg whites n half piece of cheese, before lunch a apple, for lunch a grill chk salad w fat free ranch on side, a banana before dinner, and the healthy oats oatmeel no sugar for dinner. That healthy n below 1500 cals? If I keep that routine n exercise should I see results???
Bridg, that may work. Stick to the plan and monitor your progress, and do not get impatient. Do this for at least a month before deciding if it is working or not.
Great advice!! Another site that had good ideas that worked for me is.. the link from that is great and shows foods that kill fat cells!
(link removed)
Foods that kill fat cells? I am curious, what process leads to the death of fat cells? Is that even safe, to kill off cells?
At the moment I have a flat stomach, with around the top 4 abs showing, but I can’t seem to get rid of the last tiny bit of belly fat on the lower abs?! It’s not much, around 1/4-1/2 a cm of fat? I’m really active – do kickboxing, mma, gym, swimming, running regularly, HIIT with the running, but for at least 40min. If I had to put a time on excercise per week it’d probably be around 9-10 hours minus walking distances.. And have a rest day once a week. My diet is also in check, and I eat healthily, not just trying a short term crash diet. Everywhere else has little or no fat, just my lower abs :( I have a lot of muscle, and my abs are really conditioned so I want them to show – atm im 16, 5″11 and weigh around 72kgs.. Most of it muscle, not fat. This is really frustrating D:, anyone got some instructions/ tips on how to get defined/cut six pack abs? I think I’m going for the lean look.
Hi Mylife, you are almost there. Some people just need to go that extra mile though, so more exercise, less food. Build those lower abs so that they stand out more, strip away more fat.
Ok so I’m 15 and am 5″2′ 136lb I play hockey but it just end and I’m jogging on my treadmill to get in shape for soccer but i want to know the best possible way to get in shape for soccer! Like what should I be eating and doing beside jogging? And I can’t get a membership to a gym
Hi Emily, you need to be doing circuit training, sprint workouts and stretching really. Take a look at these workouts: Football Training Drills and Soccer Workouts
Hi I am a 28 yr old female and I have major belly fat in the front of my stomach how can I reduce and get a flatter stomach!
Hi Jenna, follow the rules above!
omg thank you! i have followed everything on here for six months and i am getting brilliant results! just the last few cm to go and i’ll be on cloud nine! i cannot tell u how happy to have found this article! Thank u again!
No problem Callie, glad to be of service.
im 14 and weigh like 180 and I REALLY wanna loose weight…I play basketball and volleyball but I know it’s not enough and I eat healthy at home but when I’m at lunch there’s no salads cuz I have the last lunch of the day…I’m planning to run but i don’t know for how long
Hi Shanna, run at least 4 times a week for 30 minutes a time. Do this for a month and then weigh yourself to see if you have lost weight.
hi,
i am 25 yrs old.i got a girl baby by c-section on dec 2010.still my belly looking big.what shall i do for this?
Hi Priya, if you do not exercise, get started. Do some home workouts – see our fitness section. Also, eat health – see the diet section.
work out in treadmill will reduce the belly or shall i use orbitrek and what is the right time to workout?
hi there,great to know about this site.im 34 years old.my weight is 108 & height 171.my stomach too big as a pregnant woman.my engagement fixed on end of june this year & i highly hoping for your guidence to loose weight.how about my meal plan ? what type of excersice i should do ? is it possible to loose 30 kg atleast before my deadline ?? please advise…
Hi Priya, exercise helps to burn fat yes. Treadmill is a good way. Anytime is good too. Orbitrek (elliptical trainers) are also good. Really it is a matter of being active every day and eating less.
Hi Raj, follow the rules above and follow the links for more information on specific exercise plans. All the information is here.
Hi Guys nice to know this site.Please help me as I am so worry about this. I am 37 years old male.My weight is 80KG. I have fat belly. my belly is stick out. I want to reduce this belly fat. My other parts of body are good but just belly. This is could be fat or gas.I want to loose this asap. What is the best magic and diet and excerise. You comments will be helpful. Please help me. Thx.
Hi Ali, we cannot help with magic. As for diet and exercise, this article provides the diet advice you need. Exercise – the more the better. Aim to exercise for 45 minutes every single day and you will burn it off. Bodyweight workouts, running, weight training – theses will work well. Remember, if your goal is to lose belly fat do not start taking in more calories just because you are exercising.
Hi! I just have few questions. I’m on the skinny side and never gain weight no matter how much i eat. But I do get belly fat and love handles. Should i do circuit training? Or what other exercise routine can i do?
My weight is pretty much in normal range, but i’d like gaining a little bit more, but more toned body. I don’t really go to gym, so if there is any homeworkout you can suggest. :-) Thank you!
Hi Emily, I think circuit training will be a good option for you. It can be very intensive and get you very toned. Get an idea of how intensive circuit training can be: Zuzana’s Killer 550 Rep Challenge
I’ve just read about diet and exercise Am 80kg and want to loose 20kg how long can this take by following the above
Hi Ryn, impossible to put a time on it, too many variables. Healthy weight loss is really at around 0.5 kg a week, and as you approach your ideal weight it gets harder. So around 40 weeks. Make a year plan and stick to it.
Hi Thank you for your response , How many it will take to loose fat. What can I eat. How many mitues running will be good.How many months I need. Please advice.
Hi Ali, not possible to say how many or how long – just change your lifestyle and diet and keep going until you get the result.
Hi, Will just running will be ok with diet or shall i do some abs excerises.
Hello! I’m stuck not losing weight, and at the mid point in losing pant sizes.
I have an intake of 1500 calories a day. My doctor says I shouldn’t reduce it past that.
I’ve been exercising and eating right for 3 years.
Weighing only in the morning/etc.
I’ve avoided the word diet, and have just exercised more. I’ve got from a size 22 to a 14, but have not lost a pound! My breasts even grew 2 cups during this time!.
Sweets and caffeine are in my diet once every 2 weeks. Other than that, I eat whole grain, nuts, plenty of fish, and the whole 9 yards of healthy eating.
I exercise for about 3 hours a day, and that doesnt include housework and chasing my 3 year old son around.
I have been off birth control for over a year.
I am out of ideas on what to do.
I do many different cardio exercises, and many other types in general. I lift small weights, go on jogs and walks, swim when I get the chance, do resistance training, and even do yoga.
The weight hasn’t changed more than 2 lbs in these 3 years. The inches were easy to pull away once I got off birth control, but for the past 7 months, I’ve been stuck at the size 14, and I only want to be a size 11.
I’m at a lose here.
There is no gym nearby.
I am trying to lose belly fat and use that fat to build my arms. I have a swimming routine every day for about an hour and a half but I am wondering what other exercise could I do to accomplish my goal
30 Mintues running will be on on treadmill with 9 speed. please advice.
Yes, running should be enough with a healthy diet.
Hi Tiana, this sounds rather strange. 3 hours of exercise a day, reduction in dress size from 22 to 14, 1500 Calories a day – and no fat loss? One positive – if your breasts have grown by 2 cup sizes and you have not lost weight, then you have at least lost fat from your waist, thighs etc. Otherwise you would have gained weight. Stick to your plan and look for ways to make your diet healthier. I suspect that you are actually eating more than 1500 Calories most days – few people accurately measure calories, it is a very hard thing to do right.
For bigger arms you need to lift weights. See Triceps Training – the Key to Bigger Arms
hi,
pls help in lose my belly fat, i can do every thing.
Hi Farah, what sort of help are you looking for? Have you read the article?
Hi, Just wanted to say thanks for posting this information. I’m 6’1, 178lbs @ about 14 or 15% body-fat last I checked and 27 years old. I just started P90X 28 days ago and have seen impressive results. I believe a lot of it is “muscle recover” as I’m no stranger to exercise, but I had been pretty sedentary for about 6 months and had reached about 180lbs @ around 22% body-fat(lots of beers). I’ve actually been partaking in a lot of beer drinking, at least 8 beers from 4 to 5 days a week. I decided its time to see how fit I can get and have decided to “Get Informed.” Your page is great, and I think I will try the glass of wine every other day. I also am trying to quit smoking, and sometimes wonder if a cig immediately after workout is actually allowing my muscles to fuel of the carcinogens.SCARY! But I have unusually good cardio, and I eat 5 to 6 times daily. I do have one question for you. I normally bake chicken breasts with just pepper and alil canola oil, steam some mixed veggies and french beans, sometimes also incorporating some brown rice and tuna. I eat this most everyday. Oh and for breakfast normally 3 whole eggs and a cup of oatmeal with applesauce as a sweetener. My question being, “Is it affecting my results eating the same thing so often?” And I had a nutrition teacher who flipped when I told her I ate 3 or more whole eggs. I wonder if I’m eating way to much protein, but it’s breakfast..I’ll burn most of that right? Anyways not looking for a book, but if you could just touch where you see obvious mistakes I’m making. Thank you and hope to see more of your research published.
3 eggs is not too much. Eggs are healthy! You may want to drop the apple sauce though – do you really need a sweetener to encourage your to eat it? You are a grown up now!
Hii! This is a great help. I’m starting to lose some of my stomach fat. Thanks!
Hi Thanks for all your help and support. Regarding my diet , I am doing ok. Only thing I cant do , cant drink tea without sugar. This is problem or not. Also cant drink plain water. Hard for me to do these things apart from this I can do every thing. Any sugg please.Many Thanks. Regards.
Ali, please explain why you cannot drink plain water. And you really do not need that sugar in your tea.
Hi,
I dont fee taste of water.When black current is in the water i can drink more water. I dont feel drinking plain water. I always drink black current in water.
Also can not drink tea without sugar. Dont feel taste of tea at all. can i drink green tea with sugar.
Well, water tastes good and is one of the few healthy drinks. If you are serious about losing weight then you will stop drinking sugary drinks.
Abdominal fat is not your fault. Gain knowledge on what you don’t know about you. Genetics do play a part, although it’s not a factor for developing a great mid section. Also, sit-ups and crunches are not the only way. Embrace the one Truth About Abs, see the start of your abs before your first crunch or sit-up. There is a better way to get the job done, become a different you. There are four principles to understand in your journey to a better you.
Here are the 4 Principles to Understand :
1: The foods you eat can make or break your ab ability.
2: You don’t need those belts and ab dominizers ect.
3: Fit people actually live a fit lifestyle unlike a lot of us, they earned that body.
4: We simply lack knowledge to get rid of the rolls.
Hi Alexangel, strictly speaking, having abdominal fat is your fault – it happens as a result of eating too much and doing too little! Genetics and hormones do play a role, but both are quickly over-ridden with a healthy lifestyle.
thank u 4 the tips im gonna start today wish that i wil succesfuly dn that
You are correct Motley Health, and with all due respect. Many of us truly do lack the knowledge necessary to achieve weight loss goals. I know I did. The more I learned to not eat greasy foods, eat more of your favorite fruits and veggies ect… The better I felt physically and personally. Thank you.
Thanks Motley for the prompt response. You are right, I don’t need the applesause. I thought it may be a good way to stack some carbs. I guess it was more of a “crutch.” I have removed the applesause and will continue to make improvements as I see fit.
Hi, I’m 44 weigh 83 kilos and am trying to lose fat.
I’m working out regularly and have a low cal healthy diet. For dinner I usually have vegetable soup, 2-3 crackers with either low fat cheese or a boiled egg. Often I feel hungry before going to bed and I find that eating oatmeal porridge (cooked with skim milk) does the job. But I’m wondering if the porridge will prevent me from losing weight. Please advise. Thank you.
Hi Ariana, how long have you been following this diet? Maybe give it time. Although, feeling hungry is a sign that your body should start burning fat. If you can get to sleep then you should go through the night without noticing your hunger. Remember, hunger is natural and many people in the world sleep hungry every day.
Hi, thanks for the quick reply. I’ve only been following this diet for a few weeks, and I’ve cut back daytime snacking only in the past 3-4 days. Maybe as you say over time I won’t notice the hunger. But my question is that because oatmeal is a complex carb is it a bad idea to have it before bedtime?
It is not bad to eat it before sleeping so long as it is not providing too much energy. Oatmeal is energy rich, so keep the portion small.
Thanks again. So is 5 spoons of rolled oats with cup of skim milk a small portion? i.e. about 3/4 bowl of cooked porridge (roughly)
Hmm, how small is small? Try it and see. If your fat loss is still slow, consider less, or swap it for something else, like a protein snack. Or nothing.
Hi, Motley
My name is Obi.Am 27, 85kg and 1.65m tall.I have clearly read from all the posts by people and your responses and have come to the conclusion that the summary to weight loss is “Good diet” and “Exercises” but my kind of job doesn’t give me room to exercise as i have to go to work very early in the morning daily and come back quite late in the night feeling very tired. Even at the work place, i have to sit on a chair all day. I feel that am either gaining weight or even when i don’t eat anything,i still feel am not losing any calories. What recommendations can you give me so i can loss weight
Hello!
I’m 15 years old.And I weigh 64.6 and my height is 5’7 ft.
It’s i have belly fat. and i don’t mind that at all. but the people around me
do. I have a 32 waist size and i find it good, so I have broad and strong shoulders too! I don’t want to lose weight, i just want to reduce my belly fat.
Could you advice me something?
Hi Obi, if you really cannot do any exercise at all, then your only option is to eat less. Hard when seated all day in a possibly monotonous job though. But that is the only option. Are you not able to get out for a walk at lunch time?
The only way to not lose weight but lose belly fat is to build more muscle and burn the fat. So, weight training.
Hi I’m Dors,currently employed.I used to give up sweet food,junk food,still my belly doesnt have change at all.I used to eat food less in carbs,take my dinner usually around 7 to 8pm,and going to wait 3hrs before sleeping.One thing I can’t do,is to have daily exercise,my working schedule is so tight.what alternative exercise i’m going to do,?when all day in my work between 9am to 7pm,all i do is sit doing my work.=(.Is sitting down after taking meal can make your belly fat?any answer pls.thanks
Thank you so much Motley for the quick response. Am still Obi. Getting a walk during lunch time is not a bad idea at all because i have just 45minutes for break but i think just taking a walk is not enough exercise to get me loose calories in quick succession. Please do you have instances of exercises i can engage in during my break time that can get me losing some calories even if it’s ‘exercises done while sitting’ or any other one?
Best regards.
Hi Dors, you really should try to get some exercise, even if it is just 10 minutes of callisthenics when you get up or before bed. Too much of any food will cause weight gain. Reduce portion sizes.
Hi Obi, I do not think any exercise done while sitting will burn as many calories as walking. Squats, lunges, jumping jacks, back extensions, push ups – all of these can de done in a very small space and require no equipment. Do those.
Hello! I’m 33 yrs old, 5 ft 2 in and 115 lbs. I’ve had one pregnancy years ago that left my stomach completely stretched out with stretch marks and extra skin. I’ve done everything and I cannot get rid of the bulge and extra skin. I work out doing cardio, abs and weights. I eat healthy ( counting calories) with no luck. I am scheduled for a no cut tummy tuck at Monarch Med Spa as my last resort. Do you have any recommendations or knowledge regarding this procedure?.
Hi im 15 and i have a fat tummy and i have been trying to loose it for a while now.
I have tried alot of less eating and even going for runs in the day but it desnt seem to be working. :(
What should I do ?
Hi Liz, sorry but we do not know about this procedure. What have you been told? According to Talkingplasticsurgery.com “no cut tummy tuck” may refer to Liposuction. They go on to say that “it is still not an Abdominoplasty in any shape or form and will not provide the same results”.
Do your own research, ask exactly what the procedure is and information on recovery times and possible side effects.
Hi Deanna, how long did you exercise for? How long were the runs? A healthy diet and exercise will work, but not over night, not even in a month. You just need to keep doing it. A healthy lifestyle is not just for new year, it is for life!
when i do six-pack workouts does it burn my belly fat ?
Hi Clark, that really depends on what you are doing during your workouts. Although if you are just doing core exercises, then you will not be burning a lot of fat. Diet is vital to the process.
hi,i am an busy student who works more than twelve hours in collage .
i became obese by these conditions & i hate my body.ieven go out for walking an hour for an hour outdoor from 3weeks but i find no change please suggest me diet programme!
Hi venkateshreddy, try one of these.
Good vitamins to take for belly fat are vitamin D3,calcium,cortisol and omega 3 fish oils pills.I take mine with a meal.
I hit a plateau working out doing crunches and running 3 times a week.I could not seem to get my stomach pooch to go away.It wasn’t getting any bigger but it would not get any flatter.
So i did my research online bought a stomach rap and started taking the vitamins.
I started noticing a difference within a week.
I am not saying i have a 6 pack,but i am happy that my stomach does not pooch out like it did before.
Hi Mmm, any idea what those vitamins / nutrients do exactly to reduce fat?
HI
how long should i practice every day to get six pack abs
Hi Clark, depends on how fit you are, if you are overweight or not, what your diet is like etc. Impossible to say really, maybe 60 minutes a day for 2-3 months, if you do everything right?
i need to know what to eat if you want to lose weight.
Hi JazBhadd, the article covers diet and also links to further resources. However, your question does highlight a common error – we eat to maintain or gain weight (muscle ideally) not to lose it.
Different weight loss experts give different convincing arguments and evidences over the weight loss issue but which advice do we need to follow? The answer is the one that best suits our body type and age. Taking small meals 6 times a day is beneficial to health, because one study shows that 6 small meals a day counts to total number calories and not to the number of meals that count.
Yes, many studies suggest different methods. Some studies have also shown that for some people eating 6 meals a day stops weight loss dead. It really is not a good idea to encourage someone who is already overweight to eat twice as many meals a day. Only with careful supervision can this be done without the result being more calories consumed.
Hi
I’m a 62 year old male. I’ve had a weight problem ever since I quit smoking 30 years ago. I’m 5’8″ and about a 120 lbs. overweight. I’ve started a diet and lost about 10 lbs. so far. I would like to know of a way to lose my belly fat. I know walking is good to do, but is there any other things I can do to help lose the belly fat? Thanks
Hi Jimmy, there are not special tricks, just eating healthily, eating fewer calories and doing more exercise. Being more active in general will help. Follow the rules above and keep walking everywhere whenever possible.
Hi! Im 17 years old and weigh 125 lbs. Even though my weight is normal for my height I have an excess of belly fat. I have taken all sugary and fatty foods out of my diet in the past few weeks and have began running, but Ive heard running doesnt make you lose belly fat, it only tones you. Am I on the right track?
Hi Ali, running should help you lose the fat. Also do some bodyweight exercises, circuit training etc.
me and my friend lost a lot of fat really quickly.
Seriously it is the best product i have used, and trust me it works.
Hi, quick question. I use the recumbent bicycle in the gym but have read on the internet that these are not effective in weight loss and that upright bikes are better. (Recumbent bikes are the ones with bucket seats/back support). Is this true in your view?
Hi Ariana, I do not know for sure, but that does not make much sense. If you are using the same amount of energy (calories) then it should make no difference whether you are leaning back or sitting upgright. However, it is probably better still to use a cross trainer so that you are on your feet (not sitting at all) and using your arms. The more parts of your body that you move, the more calories you are going to burn.
Thanks — are you saying then, that cross trainers are even better than upright bicycles because one sits on a bike (i.e. weight is partially supported), and also there is no use of arms on a bike?
Yes. Cycling is almost entirely an exercise for the legs and glutes. It is like exercising half the body at once. That is not to say you cannot get very fit doing it, it may just not be the most efficient way to exercise.
hello..i was quite inspired by reading your blog…i am 20yrs old girl …i initially had a very flat tummy in my teens…now my tummy has started bulging like anything..please could you advice me a correct diet plan for having a flat belly? also tell me some homely remedies and exercises which would help??…
thanks..
Hi Sailee, it really is a matter of eating a healthy diet (note, not eating “health food”) and exercising in any way that you enjoy. We have a page on various home workouts in the fitness section, take a look at that. The 20 minute workout routine is popular. Follow the rules above and you will succeed.
Hey.. Well I’m 17 and I have some belly fat. Now here’s my problem… I’m an athlete, I’ve run cross country, indoor and outdoor track and field for all four years in highschool so I’m very athletic.. N I thought that because of that I wouldnt have this belly fat but I do so I don’t know what to do.. It’s not bad but I really want that awesome flat stomic for summer! Help me
Hi Victoria, while being athletic is extremely useful in keeping slim, poor diet will always mean that you accumulate too much fat. Make sure that your diet is healthy and you are not eating junk food or snacking outside of meals. Plan your food to fuel your body for athletics and healthy growth.
Hi, so I am really about almost two hundred pounds and I’m and young adult almost twenty two. I reall only have a month to lose weight. Do you think that this could get me a flat stomach? I wanna so off my nice slim and flat stomach by June 30 th. how long would this take? Please
Hi Alexis, it depends partly on how much weight you need to lose. If you are around 5’5” you need to lose 50 pounds to be a healthy weight. Losing 50 pounds will take around 6 months, based on a healthy and sustainable weight loss averaging 2 pounds a week, so you will not have a flat stomach by June 30th. Take your time, exercise daily, get more active, and eat healthy.
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