How To Lose Your Beer Gut

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5 steps to Lose your beer bellyAfter reading this, be sure to read our article “how to lose belly fat“.

OK, this is an article aimed at our male readers, although the rules do still apply to all. As we all know, once you get past your teenage years and start enjoying life a little more, the dreaded beer gut starts to make an appearance. If not kept in check, then soon it literally takes center stage and becomes the focus of all attention, both your own and that of colleagues and partners.

To understand how to lose your beer gut, you first need to know what it is and how you managed to get it in the first place.

What Is A Beer Gut?

Unlike the extra fat that many women carry on their hips and buttocks, a man’s beer gut is often almost solid to the touch. This is because rather than consisting of surface fat (subcutaneous fat) it consists of fat that surrounds the internal organs (visceral fat). This type of fat creates a near solid lump where your internal organs are and is therefore firm to the touch.

This type of fat is also extremely unhealthy, it literally strangles your organs, depriving them of the freedom they deserve to move and breathe (for want of a better word without delving into human biology). It basically leads to disease, including heart disease. So, beer bellies are not good.

What is the Best Way to Lose Your Beer Gut?


Many people will say – EXERCISE! But think logically – how did you get your big stomach? Was it because you stopped playing football 3 times a week? Or was it because you started drinking 6 pints of beer 3 nights a week? The reason for putting on fat around the internal organs is mostly due to diet, and not so much due to lack of exercise. This is why you need to do a diet plan as well as exercise.

Although exercise keeps you fit, exercise alone will not lose fat. Athletes and sportspersons have to follow strict diets to maintain their optimum weight. Being slim gives them a competitive advantage, and is not always a byproduct of working out. Although obviously exercise does help to increase a calorie deficit, diet is most important.

Our MCD Weight Loss plan is also designed to help burn off fat with a combination of healthy eating and highly intensive exercise. The first rule of exercise for weight loss is that it must be done with intensity.

But before you start exercising you need to stop drinking so much beer. This is the fist vital step to get rid of your beer gut. You do not need to give up, but cut back big time.

If you down 8 pints on a Saturday night, then you are consuming over 1500 kcal (calories) in one evening, on top of all the food you ate during the day, plus the junk food you eat afterwards, and the breakfast you eat the following day to get over the hangover. This means your Saturday night is adding about 3000 calories to your weekly diet. Do this twice a week and that beer gut will be ballooning in no time.

Diet Your Beer Gut Away

Remember, it is not just the beer that you have been drinking that has given you a beer gut, but also all the junk food that you eat at the same time. Salted peanuts, chips, pork scratchings, kebabs and baltis all add thousands of extra calories to your weekly diet.


Follow these diet rules to lose your gut:

  1. For fastest results, stop drinking beer completely. Otherwise, cut back just a few pints each week
  2. Cut back on calories generally. Eat less, eat smaller portions
  3. Cut out bread and pasta. Replace with healthy vegetables, fruits and salads
  4. Stop drinking fruit juice (it contains fructose, a form of sugar high in calories)
  5. Eat more proteins and healthy fats, and less carbohydrates
  6. Eggs are your friends at breakfast, chicken for lunch, fish for dinner
  7. Chose low GI foods (GI essentially being a measure of sugar content in food, including healthy vegetables)
  8. Eat soup every day for one meal
  9. Eat a salad every day as part of a highly nutritious meal – hold the salad dressing, drizzle with olive oil and balsamic vinegar
  10. Replace all daytime drinks except black coffee with water.

Get Fit and Build Muscle to Help Lose Your Beer Gut

If you are going to exercise, which you really should, then make it count. Men have an advantage over women when it comes to losing fat – testosterone. The natural levels of testosterone in the body mean that it is easier to build muscle, and this means that with weight training you can not only burn calories while exercising, you can build lean muscle to help boost your metabolism.

Studies have shown that the best way to lose fat is to shock the body. There are two ways of doing this, and you must do both:

  1. HIIT – High Intensity Interval Training. You need to work hard, work up a sweat, and be out of breath. If you can hold a conversation while exercising, you are not working hard enough.
  2. Compound Weight Training Exercises – Big lifts, including Deadlift, Squat, Bench Press, Shoulder Press, Bent Over Row, Barbell Curls. Work the muscles hard to burn fat and build more fat burning muscle!

Although we said above that exercise alone is not the route to losing your gut, it does help a great deal. Some people hit the treadmill in the gym for 30 minutes a day, plodding along, and then head straight back to the bar and order beer and fries. This does not work. But a rigorous exercise regime will help a great deal. There are some really intensive fitness plans available online.

The solution is really simple – eat less and exercise more. The application is often harder! But you can do it.

  261 comments for “How To Lose Your Beer Gut

  1. charlene
    June 8, 2010 at 9:24 pm

    what excercises do you recommend for women that are trying to lose belly fat

  2. MotleyHealth
    June 8, 2010 at 10:26 pm

    Full body workouts, weight training workouts and cardio workouts. Ideally you should do cardio everyday to varying degrees of intensity (on most intense days you do nothing else). Do weight training 3 times a week, splitting the routing to target different parts of the body (push/pull split is popular, as it an upper body/lower body split) and also do bodyweight circuit training on 2 other days. Generally cardio in the morning and weights/circuits in the late afternoon / evening works well.

    It may seem a lot, but if you are serious about losing that belly fat then you need to get serious. Do crunches and rotary/cycling crunches as part of the bodyweight circuit days and the rest of the time focus on full body workouts to burn fat and build muscle.

    Diet is key though, if you are still eating too much, especially mountains of sugar (following a low GI diet helps here), then all the exercise in the World won’t shift it. Even professional athletes have to watch what they eat to prevent weight gain and they workout more frequently at a higher intensity than us mere mortal can ever hope to achieve!

    Make a plan and stick to it. Read as much as possible (lots of good advice here) to empower yourself. Knowledge is power. If you struggle then there are some excellent weight loss programs that can be downloaded that provide more information too. But in a nutshell – full body workouts and a healthy diet.

  3. Aldred
    September 5, 2010 at 2:54 pm

    Thank you very much for this information. It’s like the light finally went “ON” when I read it and,…I just want to Thank You.

  4. MotleyHealth
    September 5, 2010 at 6:35 pm

    You are welcome Aldred!

  5. No Bread!
    September 13, 2010 at 2:28 am

    I think a major part of it, other than drinking less beer obviously, is cutting out bread and cakes. My beer belly is finally on its way out after being with me for about a decade. Slowly reducing the inches on my gut. Getting there!

  6. MotleyHealth
    September 13, 2010 at 10:13 pm

    Good to hear “No Bread!”. And you are right, bread really is a major problem. Granary bread is perceived as being healthy, but it really still has a very high energy to nutrition ration compared to other carbohydrate choices.

  7. John
    October 18, 2010 at 1:16 am

    G’day from Australia,
    I’m a 29yo male and am currently approx. 10kilos overweight for my body size/shape/height (according to my doctor). I want to lose this belly fat and have started eating a lot better but not sure what to do with exercise. Is circuit training the way to go or is a combination of interval cardio training and weight training better?

  8. MotleyHealth
    October 18, 2010 at 6:38 am

    Hi John, both those options are good. Not sure which is best – probably the one you enjoy most. Why not do both? Have a 2 weight training days a week, 2 pure interval training days and 1 or 2 circuit training days. Mix it up? Obviously the main advantage of circuits over weights is that you can do a lot without any gym equipment. The reason circuit training is so good is because it really is a form of interval training and works the muscles too.

  9. jonmarc
    October 28, 2010 at 7:05 pm

    jiu-jitsu anyone?

  10. MotleyHealth
    October 28, 2010 at 7:07 pm

    What do you mean Jonmarc? I did some jitsu many years ago. Had long hair at the time and that did not work very well, as I lost chunks of it while wrestling with someone. So I quit and focussed on kickboxing / kung-fu.

  11. Jaco
    October 30, 2010 at 9:56 am

    Hi, I’ve been health orientated for years, I’ve been doing the above (and a lot more) for years. I eat very healthy and train really hard, basically to a point were I torture myself! I’ve got one problem though..I’m 6 foot 4 inches tall. And It seems impossible for me to get a six pack! I’ve got muscle all over, but except for my stomach. As you should know, it is the major issue for tall guys. even my gym partner which is on the same work out routine and diet as I am, has a six pack!! This is a big frustration! Any advise?

  12. MotleyHealth
    October 30, 2010 at 10:12 am

    A tricky one. Maybe start adding weights to your ab exercising, performing exercises such as the front squat, and generally working the core harder.

  13. Jeremy
    November 16, 2010 at 10:13 am

    I just started doing cardio 4 times a week for an hour each time and approximately 100 crunches to start with full upper body workouts peppered in once or twice a week, is this a good regimen to follow?

  14. MotleyHealth
    November 16, 2010 at 12:43 pm

    Yes it is Jeremy, although I would suggest adding more of the full body workouts over time and also making some of the cardio sessions HIIT – high intensity interval training. This will increase fat burning and improve fitness and strength.

  15. alfred
    November 23, 2010 at 11:54 pm

    Ok I have a issue. I believe I have a problem with omentum fat in my stomach. Im a 38/m I have always had a fat stomach and been skinny until I hit about 28 years old. I still have a fat belly but it looks like I have a hugh beer bellie and I dont drink and Im gettin heavier with age. im 6ft and 214 lbs and if I cut my stomach off Id be 170 lbs. What can I do please help!

  16. MotleyHealth
    November 24, 2010 at 12:23 am

    Hi Alfred, the only way is through healthy and calorie controlled diet and exercise.

    Try restricting your diet to 2000 calories a day of low GI vegetables, lean proteins, fresh fruits and nuts. Then also exercise 4-5 times a week. 20-30 minutes a day of bodyweight exercises at home would be a good start.

  17. dabangg
    November 24, 2010 at 6:19 pm

    hey, I need help! I’m v.tall and lean , I use to be v.thin like a stick but then I did some weight training for a while, later on I gave up . Now even thou I’m thin from my arms and chest and I’m tall also but I have a big ugly round shaped stomach. Where do I start from? I wanna get a 6pack and bigger armz and define chest.

  18. MotleyHealth
    November 24, 2010 at 6:23 pm

    Hi Danangg. Begin by starting your weight training again. Also follow the diet rules above to reduce sugar/carbohydrate from your diet. Stomach fat is caused by poor diet and too much food. So eat a healthy diet, do your weight training, in 4 months you should be looking good – just in time for an early Spring.

  19. dabangg
    November 24, 2010 at 6:33 pm

    thanx , i hope so, can u give me a link to the best weight gain and loose belly fat workout plz. Plz thanx agen.

  20. MotleyHealth
    November 24, 2010 at 8:36 pm

    All the info is on this page. If you look at the 2nd reply above that has links to the low GI diet page, the push/pull weight training split page and the bodyweight circuit training. Also the MCD Weight Loss Plan that is linked in the article provides a weekly workout plan plus diet advice. For structured plans the 31 Day Fat Loss Cure is good.

    You just need to work hard in the gym, lift weights 2-3 times per week, get plenty of rest and eat well too. For bulking the routine Christian Bale used could prove to be effective for you also.

  21. Abdel
    November 25, 2010 at 4:15 am

    This article really hits its mark.

    I have a question. I have been eating well for the past months and have seen a drastic change in my belly. I don’t drink alcohol. I eat oatmeal, sweet potato, egg whites, nuts, fruits. I drink lots of water. I sleep well. I exercise 3x a week by doing weights. Jog for 30 min once a week. But my the belly fat is still there. I see my abs but the belly fat covers it. Do I need to change something in my routine?

  22. MotleyHealth
    November 25, 2010 at 9:44 am

    Hi Abdel, if you see your abs then you are almost there, well done. Carry on as you are, just reduce sugar more and do some short intensive cardio sessions – HIIT. This will help burn fat quicker than 30 minutes jogging. You could do sprint intervals during your usual jog.

  23. John
    November 25, 2010 at 4:50 pm

    Hi, I’ve been exercising and eating better for the last 4 weeks. I started out going on the tredmill for 30 mins a day(5-6 days a week)but I’ve upped it now to about an hour. I’ve lost 6KG so far. What are some other good options to lose my stomach and hips as well and just to lose weight quicker?

  24. MotleyHealth
    November 25, 2010 at 4:54 pm

    Hi John. 6kg in 4 weeks is good progress, that is 1.5kg a week (over 3 pounds a week). Definitely carry on as you are doing now as you are getting good results.

    You could start doing some circuit training workouts – squats, push ups, leg raises, crunches dips, star jumps, burpees etc. This will help develop more muscle which will aid fat burning.

  25. John
    November 26, 2010 at 2:58 pm

    OK, thanks for the help mate!

  26. Abdel
    November 27, 2010 at 9:27 am

    Thanks pare! :)

  27. Quinten
    November 29, 2010 at 3:40 am


    I used to exercise a lot when I was a teenager but stopped about 2 years ago. I still have some muscles on my arms and my chest but now my stomach is hanging over my belt. I’m 6″1′ and weigh 248lbs but I’m only 21. I know that can’t possibly be a good weight at that age. Are there any specific exercises to pinpoint just the stomach/ab area?

  28. MotleyHealth
    November 29, 2010 at 9:25 am

    Hi Quinten, no there are no specific exercises to target fat. You need to work your whole body. Intensive bodyweight workouts and weight training is the best way. Plus DIET. Fat accumulates as a result of diet.

  29. Sam
    November 29, 2010 at 11:48 am

    Hi. I have been down the gym now for about 4 months and I tend to go 2-3 times a week. I do cardio on two of those days and weight training also and lots of all round exercise and AB work.. I can’t seem to lose the stubborn bit of belly flab around my stomach even though I don’t drink beer only vodka and orange now and not too much.. you say fruit juice has fructose but is this really true a lot of fruit juices are said to be 100% pure.. How can I lose the remaining body fat surrounding my abdomen and get 6 pack abs? Please help . Sam

  30. MotleyHealth
    November 29, 2010 at 11:52 am

    Fructose is a natural sugar in fruit, so pure juice will contain it. It is all about ensuring that you are not taking in too many calories. So a few glasses of juice can add 300 calories to your daily intake, and that could be the difference between losing weight and not losing weight.

  31. prakash
    November 30, 2010 at 5:13 am

    This Is Prakash From India, I Am 22 Years Old. Within 2 Months Suddenly I Get A Belly..but My Body Weight Is Same. Theres No Changes happened,,Could U Help Me How to Reduce The Belly In Home Itself.

  32. MotleyHealth
    November 30, 2010 at 10:03 am

    Follow the 1 week belly fat plan.

    Lots of options. circuit training too.

    But, you MUST change your diet also. If you have gained weight in 2 months suddenly you must have started eating more.

  33. Furqan
    December 12, 2010 at 4:20 pm

    Im 38 & im Having Belly How can i reduce IT can u pls tell me some excerises

  34. Aaron
    December 15, 2010 at 4:11 pm

    I have recently lost 30 pounds after my doctor helped me jump start my “dead” metabolism. I have been very overweight for years, and now am struggling to lose the belly fat. I am a hockey coach and am on the ice twice a week doing the drills with my team. I have started to do stair climbing and leg and scissor lifts (cannot do crunches or situps due to a bad back). I am 37 years old, fell amazing after losing the 30 pounds, and am getting discouraged with the “beer belly.” Any other suggestions??? Thank you for the great article!!!

  35. MotleyHealth
    December 16, 2010 at 12:52 pm

    Aaron, do not get discouraged. If you can lose 30 pounds, you can lose more. Re-adjust your diet again, make more small changes. Crunches do not help anyway, so no problem with not being able to do those. Squats work better, do lots of squats.

  36. BOB
    December 23, 2010 at 9:42 pm

    i would like if you put good ways to lose fat a will be back tomorrow and i want very very good fact not bad facts and if they are not any good facts on i will lave a comment AGAIN OK GOOD

  37. MotleyHealth
    December 24, 2010 at 11:40 am

    Bob, some good facts:

    1. Most people overestimate the amount of energy they burn with exercise
    2. Most people underestimate the amount of energy in the food they eat
    3. To get fit and lose weight you must diet and exercise to create an energy deficit

    These are the key facts of weight loss.

  38. JL
    December 25, 2010 at 10:26 pm

    Hi MotleyHealth, you mentioned to cut-out bread. Is it okay to eat wheat bread instead? And is basketball an alternative to running as an exercise?

  39. MotleyHealth
    December 25, 2010 at 10:33 pm

    Wheat bread is no different – it is energy dense food. Any exercise is good.

  40. Jerry
    December 27, 2010 at 3:29 am

    Recently, I have started a cardio workout where I run 1-2 miles a day, 4-5 times a week. Is this a good workout program, or is there a better routine I could be doing?

  41. MotleyHealth
    December 27, 2010 at 8:30 am

    Jerry, this is certainly a good start. You should also start doing some bodyweight exercises, such as push ups, leg raises, mountain climbers and chair dips. Work the upper body too to burn more fat and build more muscle. Also squats and lunges are great exercises for building stronger legs.

  42. Toshio
    December 27, 2010 at 11:39 pm

    Hi I’m an Asian and I do eat rice everyday. Does rice make you fat? If I want to lose some belly fat, I need to take in so much rice, correct? Thank you.

  43. MotleyHealth
    December 27, 2010 at 11:49 pm

    Rice does not make you fat if you do not eat too many calories, however, rice is energy dense and most people do not require that extra energy, so do not need it at all. All staple foods can make you fat if eaten in excess.

  44. Terry boot
    January 1, 2011 at 9:07 pm

    Hi, I am a 40yo and am keen to start exercising and change my diet to reduce stomach fat, but where do I start?

  45. MotleyHealth
    January 1, 2011 at 9:55 pm

    Hi Terry, start by eating a healthy diet from today onwards. Then do some exercise each day, build it up slowly. Follow the diet tips above the follow the various links to other help articles across this site.

  46. Michael
    January 11, 2011 at 12:34 am

    i have a little bit of belly fat that just needs burning off so i do running every day. however, my legs are really fat for some reason, is there any way i can target these areas? also is there a specific daily diet that you would recommend?

  47. MotleyHealth
    January 11, 2011 at 12:43 am

    Hi Michael, best thing is to just keep running, and reduce calories and eat a healthy and well balanced diet. We all store fat in different areas, some people will store more intramuscular and subcutaneous fat than others, so this may account for your legs carrying a bit extra.

  48. MotleyHealth
    January 11, 2011 at 7:53 pm

    The BBC decided to research weight loss and they shared their results in the program 10 Things You Need to Know About Losing Weight.

    Read more: 10 Scientific Ways To Lose Weight

  49. Marcus
    January 11, 2011 at 8:58 pm

    Hi MotleyHealth, I’m 18 years old and I have an annoying problem with the lower belly fat that i just can’t get away. I train track and field and Mixed Martial Arts and do ALOT of cardio training, same as weightlifting. I eat right and healthy.. though still haven’t been able to cut the bread, though i don’t much of it. Can you please help out a bit, small details that i can work on.
    Many thanks Marcus

  50. MotleyHealth
    January 12, 2011 at 3:58 pm

    Tricky Marcus, as you sound very active. It is likely that you are just eating a little too much food, or maybe some snacks or drinks are adding too many calories to your daily diet. Healthy food still needs to be regulated to ensure you do not get too much of a good thing.

  51. Paul
    January 12, 2011 at 9:58 pm

    everything was good except carbs are essential in your diet and i have a six pack after consuming around a loaf of bread every 1-2 days. the key to carbs is to have carbs with 2+ grams of fiber per serving as well so it doesn’t get changed to fat. if you don’t have carbs you won’t have any energy to work out, especially with heavy lifts, i’ve tried.

  52. MotleyHealth
    January 12, 2011 at 10:11 pm

    Carbs are certainly essential, but you should aim to get most from fruits, vegetables, pulses, nuts and some wholegrains. A loaf of bread is around 1500-1800 calories, so even if you just have half a loaf a day that is from 750 calories extra. Any carbs you consume that you do not need (i.e. your blood sugar levels are already high) will be converted and stored as fat.

  53. Bernard
    January 15, 2011 at 1:27 pm

    I am 52 years of age I am 5’11” tall and I used to weight 295 lbs I have lost65 lbs and I have started working out and I am trying to lose belly fat and another 30 pounds, the problem is I have had ten surgeries in the past 3 years shoulders and knee replacements so I can not do alot of heavy lifting and running right now is a no go, I walk on the tread mill and outdoors when it is not to cold; I have recently started lifting light weights but this last 30 lbs seem to not go away it just fluctuates can you please give me some advise.

  54. MotleyHealth
    January 15, 2011 at 1:43 pm

    Hi Bernard, it could be time to look at your diet again. Reducing calories and eating foods that help to reduce hunger will help. That is eggs / proteins for breakfast, soups for lunch and also eat low fat dairy calcium and drink some green tea (both of these aid the excretion of fats) – see 10 scientific ways to lose weight. Keep walking, if the treadmill has an incline function use it as this will require more energy.

  55. Portlaoise, Co Laois, Ireland..
    January 19, 2011 at 5:19 am

    Hi MotleyHealth. The advice you give is fantastic!! I hope you can help me, I have been at the gym for 2 months i’m trying to lose fat on my stomach as well as gaining muscle. I’m doing skipping, rowing, treedmill, chin up on the bar, squats , dumbells over my head and chest work. Are they all ok to be doing? I’m taking maxi muscle protein as well everyday after the gym is that ok as well?

  56. MotleyHealth
    January 19, 2011 at 9:09 am

    Sounds like you are doing well Portlaoise. So long as you keep progressing with the weight training and improve your fitness, you will start to burn more fat. Healthy diet is vital too remember. The Maximuscle protein supplements are good, a whey isolate (Maximuscle’s Promax may be a whey Isolate, I cannot remember) are good as they are lower in sugar and fat so add less calories.

  57. Portlaoise, Co Laois, Ireland..
    January 19, 2011 at 9:44 pm

    Thanks. Ah yeah the diet is going good,I have been eating good for the last 5 weeks, I haven’t noticed a huge change yet, but only started using protein the last two weeks. Any idea how long it will take to notice a change? Any ideas what excercises to do to get a flat stomach?

  58. MotleyHealth
    January 19, 2011 at 10:00 pm

    Best exercises for a flat stomach are full body exercises, both bodyweight and weight training. You need to work the body hard, work the big muscles. Bodyweight exercises: squats, burpees, lunges, jumping jacks, mountain climbers, push ups leg raises, back extensions, bicycle cruches.
    Weight training: Deadlift, squats, bench press, shoulder press, bent over row, curls, pull ups / lat pull downs.

  59. Portlaoise, Co Laois, Ireland..
    January 20, 2011 at 3:17 am

    Thanks, that’s great advice for me.I just have one more question for you, that hopefully you can give me advice on, on your website there is an advertisment saying ’3 worst foods to eat’ and then when ya go into it its about a former soldier on how to get a falt stomach in 31 days, would it be worth getting?

  60. MotleyHealth
    January 20, 2011 at 2:37 pm

    Yes, that is a good weight loss program.

  61. Portlaoise, Co Laois, Ireland..
    January 20, 2011 at 7:45 pm

    Ok, il order it this weekend!! Just wondering what form does it come in? is it posted to me or do i follow it online? and what exactly does my payment cover?

    sorry about all the enquiries!!

  62. Craig
    January 25, 2011 at 8:42 am

    What about milk? Is that good to take?

  63. MotleyHealth
    January 25, 2011 at 10:58 am

    It is yes, as dairy calcium binds to fats which means that more fat is excreted instead of absorbed. But like anything, too much is not good. Lots of calories in milk, it is certainly not a case of the more you drink the less fat your absorb.

  64. Josh
    January 27, 2011 at 6:07 am

    I’ve been working out 3 days intense weight training and the occasional intense cardio. I haven’t lost much on the scale but everyone seems to notice a difference in my appearance. I took pictures the first day I lifted before my workout. Its now almost 2 months in I’ve cut back on my diet slightly to include more protein. I’ve also add a good protein drink and n.o. Booster along with a multivitamin and fish oil. I have a good workout routine I feel. I’ve undressed my weight significantly since I started. I feel way healthier and stronger as well. Would you think if I added more cardio and ate less starchy foods I’d obtain my six pack faster. I have no fat on me except my belly.

  65. MotleyHealth
    January 27, 2011 at 10:43 am

    That could well work Josh. Reducing starchy food is reducing sugar, and sugar quickly gets converted to fat if their is too much available in the blood. Sounds like you have made great progress though, so well done.

  66. Jason
    January 28, 2011 at 6:50 am

    For the past month or so I’ve been doing a good job of eating less and working out a lot. I’ve been doing 30-45 min of cardio and about 20 minutes of various weight training. It’s been going pretty well and I’m down about 1.5 inches on the waist. I drink a fair amount of coffee and use sugar free flavored creamer. If I switched to plain black coffee would that help.

  67. MotleyHealth
    January 28, 2011 at 9:16 am

    It would probably help a bit. Do you know how many calories are in the creamer? Are you progressing with your weight training and fitness, i.e lifting heavier weights and getting fitter? Remember, more muscle = increased metabolism = more fat burning.

  68. Saheed
    February 8, 2011 at 1:52 am


    I’m trying to get rid of my belly fat, which is 34” and my waist is 30”. I want to lose at least 3-4” from my stomach. I’m weight training (pyramid training) four times a week at the gym to gain muscle mass and do 30 mins of HIIT at the end of each workout, which makes me sweat a lot! I also do a separate day of 30 mins HIIT. I cycle to the gym too which is 2 mile there and back. I’m eating healthily, low calories, lots of fruit and veg, I eat wheat once a day and vary my grains to ensure I eat corn, oats and rice too. Am I on the right track and how long will it take to see results?

  69. Andrew
    February 8, 2011 at 6:37 am

    I’m extremely confused with all the information I’ve found on the internet. I have a naturally thin build- some would say skinny. I have almost no fat on my arms, legs, butt or chest, only my abs. My doctor said that someone with my body-type is extremely likely to have defined abs, yet I don’t. I exercise 5-3 times a week, 3 days a week of weights with a little bit of interval training, then pure cardio 2-3 days a week. My family and I are all vegetarians so I don’t have much in the way of fat in my diet. I’ve tried everything, but I just can’t lose the fat in my lower abs. I’m desperate; healthy diet and plenty of exercise aren’t helping and I don’t know what to do anymore. My doctor says to just stick with it, but it’s been months now with no change… What am I doing wrong?

  70. MotleyHealth
    February 8, 2011 at 8:59 am

    Hi Saheed, sounds like you are indeed on the right track. As for how long to see results, I would hope that if you maintain this regime you should see improvements within a month and maybe results in a few months, but really it is a case that everyone is different. Just keep working at it until you get the results you want, and then do not stop!

  71. MotleyHealth
    February 8, 2011 at 9:03 am

    Hi Andrew, are you building more muscles? Do you get much protein. Try to increase your protein intake without increasing total calories (eggs, pulses, nuts are all good). Keep lifting heavier weights, and work the whole body – squats, deadlifts, etc. too.

  72. Matthaus
    February 13, 2011 at 8:25 pm

    I often find a lot of information on exercise to all be very contradicting at times, but after following this page quite religously, weight building 2 days on 1 day off and heavy cardio 3 days on 1 day off i have gone from 17 stone of pure fat to 14 & a 1/2 stone and the feedback has been amazing and very encouraging, it hurts but it’s worth it, so thank you very much.

  73. MotleyHealth
    February 13, 2011 at 9:14 pm

    So glad to hear that Matthaus, and well done!

  74. Daniel
    February 14, 2011 at 9:21 pm

    I am a busy 19 year old college student on a budget. I am overall pretty thin (5’10 and about 155lbs) however, I’ve always had some fat in my stomach and lately it seems to have gotten worse. What kind of exercises can I do at home with no equipment, and what kind of foods I should I be eating throughout the day? (I can’t afford to eat fish and chicken frequently).

    I’m a big fan of juice and pop so I’ve been trying to cut back and drinking a lot more water, is diet pop a good alternative to statisfy the cravings once in a while? Also, I tend to stay up late at night and sometimes get hungry and end up having basically another meal. Any advice?


  75. MotleyHealth
    February 14, 2011 at 9:48 pm

    Hi Daniel. First off, stop all juice and all pop. If money is tight, you will save a fair amount just by doing this. 2 bottles of pop is about the same price as a couple of chicken legs in some supermarkets. If you are serious about your health you need to reconsider your priorities. Vegetables are also cheap to buy (contrary to popular belief that they are more expensive that takeaways).

    As for the extra meal in the evening, again, do not do it. If you are really hungry eat something light, like canned fish or a small portion of nuts.

    As for exercise, exercise has always been free. Only corporate gyms and fitness professionals charge people to do exercise. Take a look at our home workouts, note the circuit training workout too.

    Do you have any facilities or clubs at college? This could be another option. Many colleges provide very cheap swimming, gym or fitness clubs / martial arts clubs.

  76. Robert
    February 15, 2011 at 2:12 pm

    I am busy young work professional who has gotten out of shape. I currently stand at 6’1″ tall and i way 280 lbs. Most people mistake me for a American football player and are shoked to learn how heavy I am. I really wanted to lose the weight and get down to about 220lbs (my healthiest every). My goal is twofold, to lose my gut and be able to dunk a basketball. What advice would you give to help me acheive them both. I just recently (yesterday) joined a gym and I plan on going 2-3 days a week as well as get in a game of basketball once a week. What advice can you give me regarding my diet as well?


  77. MotleyHealth
    February 15, 2011 at 2:16 pm

    Hi Robert, you need to cut calories to lose weight. Eat a healthy diet, but really strict with yourself. For exercise try one big weight training sessions per week and 2 intensive cardio sessions per week, ideally 2 weight training and 2 cardio though. Alternate each. Cut empty carbs, cut out all beer and other alcohol (or reduce), reduce bread, pasta, rice, eat healthy salads, lean meats, fish, poultry.

  78. Robert
    February 15, 2011 at 2:35 pm

    Ok. Thanks for the advice. I forgot to mention that I am also on a strict budget (who isn’t these days) and I have found it difficult to eat healthy since these foods are more expensive. I recently spoke with a gentlemen who lost over 50 lbs in 3 months and he said that a friend of his who is a nutritionist put him on a chicken and vegetable diet were every 2 hours he eats baked chicken and any vegetable except corn (because of the starch. In your opinion, would this be conducive to enable someone like me to lose weight?

  79. MotleyHealth
    February 15, 2011 at 2:44 pm

    It could work, but chicken is not cheap.

    Why not go vegetarian, but eat vegetables, not bread. Have you ever looked at “cavemen diets”? Healthy food, i.e. fresh vegetables, is not actually very expensive. Branded “health food” is expensive, but real food is not. Carrots are cheap as chips (British expression!).

    What you need to do is reduce the amount you eat (this is cheaper to start with) and eat healthier foods. Eat oats for breakfast (buy a large bag from the supermarket, good value for money and will last weeks), eat vegetable and bean soups for lunch (cheap, full of energy, some protein and keeps you full). Eat something light in the evening, a small chicken salad for example (olive oil dressing only, small portion!).

    This is the sort of diet you need to follow if you are on a budget and want to lose weight. Avoid snacking, drink plenty of water, and keep exercising.

  80. Robert
    February 15, 2011 at 2:49 pm

    Thank you so much for the advice my friend! I really appreciate your insight. Keep up the good work:-)

  81. Tom
    February 24, 2011 at 10:10 am

    Thank you for this wonderful article. I’m just curious; until recently I had a job that had me sitting in a chair for 8 hours a day (for 10 years), and during that time I was often hypoglycemic before finally getting diagnosed with type 2 diabetes. Oddly enough, medication hasn’t been the answer to controlling it, and the closest I’ve gotten are whey protein shakes, which I started taking to diet with my wife; soon after substituting the shakes for a couple of the meals I was eating each day, my blood sugar level dropped rapidly, and while it isn’t under control yet, it’s a lot closer than it’s been in years.

    My question is, is there anything in the above article’s recommendations that you would change for a diabetic? I’m about to finally get off of my butt and start exercising and make more of an effort to eat right (and hopefully eventually lose this gut I’ve had for my entire life), but I was just wondering if there were any further recommendations you could make.

    Thanks so much!

  82. MotleyHealth
    February 24, 2011 at 3:37 pm

    We cannot provide any specific advice for diabetics yet. Although I will be doing a course in “Care for Diabetes” in a few months time…..

    A friend of mine that has recently been diagnosed with Type 2 recommended this forum: – I am sure someone there could advise better than I can at the moment.

  83. ERIC
    February 27, 2011 at 6:17 pm

    i’ve got lot of belly fat and in some other parts of my body i don’t drink alcohol so whats up?i really to loss them and get fit.what must i eat,what must i not eat and what must i do?

  84. MotleyHealth
    February 27, 2011 at 6:22 pm

    Hi Eric, read How to Lose Belly Fat and Get a Flat Stomach and then Basics Of A Healthy Diet – What To Eat. Between them this covers diet for losing belly fat.

    The key is calories – you must reduce calories. People that drink a lot of beer are more likely to develop a beer belly due to the calories in beer, however, you can develop a belly from drinking or eating too much of anything.

  85. Austin
    February 28, 2011 at 3:24 am

    Need a little help. I am 5’11″ 225lbs 24 year old married man and a former athlete. As I have fallen out of sports and the longer I have been married I have started to gain more weight. When I was in athletic shape I use to be around 175-180. I am trying to get back into that range of weight again but in a hurry. I just started working out two weeks ago and have lost 4lbs. Is there any thoughts to help improve my quick weight loss naturally or to speed up my metabolism? Thanks for the help and great article.

  86. MotleyHealth
    February 28, 2011 at 10:21 am

    Hi Austin, 4 pounds in 2 weeks is good progress. Work on your strengths with regards to fitness – you know best what you are capable of and how to get there again. What type of athlete were you? You should have good muscle memory, so just start working out like you used to.

    The key is really diet, it is likely that you have put on weight mostly due to a change in diet during your new lifestyle. You need to take more control and reduce calories / eat healthier. Family meals are important but you should be able to find ways to reduce calories in work time meals etc.

    If you used to do all your workouts at the gym / track then maybe now is a good time to find some home workouts that you can do instead. Once you have kids (if not already) then there will be even more ties to the house, and less time to get out to the gym. I recently started using kettlebells (well, one 16kg kettlebell) which provides a pretty intensive and dynamic workout.

    If you really are in a hurry, then just keep working out hard and limit calories. At 225 pounds you are not massively overweight so losing more than a few pounds a week will be hard (especially if you want to avoid losing muscle tissue). Get some protein each day, ideally with each meal (releases a hormone to reduce hunger and also essential to prevent muscle wastage when on a low calorie diet). Just work hard.

    As for metabolism, the best way to increase metabolism is to exercise, and keep the food coming, but in very small portions.

  87. Kevin Jones
    February 28, 2011 at 8:43 pm

    I am not trying to lose any weight, but I do just want to lose my a thin layer of fat, is there something out here that just allows me to do that.

    I love my weight, just not the belly fat.

  88. MotleyHealth
    February 28, 2011 at 8:54 pm

    Hi Kevin, there certainly is something precisely for that – exercise. Build muscle and burn fat. Keep your weight the same, but rather than having excess flab to slow you down you have extra muscle to speed you up. Start a weight training plan and also do circuit training twice a week. This will change your body shape to your liking in a relatively short time (2-3 months). An alternative that combines weight training and intensive cardio well is a kettlebell workout, but ensure that you start light and take it easy to avoid injury (or get private instruction).

  89. stephen
    March 1, 2011 at 8:59 pm

    hi, really could do with some advice on this one, i have been trying to get rid of my gut for some time but cannot get the right advice, so many mixed messages its crazy. i stoppped my gym membership bought some road shoes and a weight bench etc and have started to work from home (i only get limited time with my son and i work out when he is in bed)

    my diet is now protein shake with eggs for breakfast, lunch generally meat salad and chicken for tea with lots of veg, protein shake mid afternnon, after training and before bed, i also use creatine, colon cleanse, green tea, acai berries and multi vitamin tablets,

    my workout consists of 1 or 2 mile runs 3 times a week and 3 weight sessions pushed to point where i cant lift anymore, does this sound like a good routine as i have just started?

    if so when will i start to see the results

  90. MotleyHealth
    March 1, 2011 at 9:22 pm

    Hi Stephen, it certainly sounds like a good start. Running and weight lifting is a great way to get in shape. You will need to work hard on both of these though, so aim to increase to at least 3 mile runs 4 times a week and weight training 3 sessions. For weight training make sure that you are progressing in terms of reps and weight lifted. Do deadlifts and bent over rows to strengthen the back – big muscles help burn more fat.

    Diet – you may still be eating too much. Not sure if you need to protein shake at breakfast. In fact, I would suggest just having one after the weight training workouts for now. Also the colon cleanse, green tea – not really sure how useful these are going to be. If you are exercising 6 times a week you are raising your metabolism well. However, if you like green tea it is better than tea or coffee with milk.

    Check the total calories too, “lots of vegetables” may well be nutritious and healthy, but too many calories will still prevent fat loss, no matter how healthy those calories are.

  91. BOY
    March 2, 2011 at 10:40 am

    hello sir. my wight is about 55 kilograms and i m about 5’3 height and my age is just only 12 can u please suggest me what balance diet i should take to reduce my weight. Sir i had no time for exercise and i m pepraring hard for exams. Sir i am pure vegetarian so give the balanced diet for me as a vegetarian diet.
    thanks pls reply soon

  92. MotleyHealth
    March 2, 2011 at 10:48 am

    We have some information for vegetarians here. Judging by your weight you do not need to lose any weight. Instead you should start doing more exercise to encourage healthy growth and development.

  93. John
    March 5, 2011 at 12:49 am

    Hey I’m struggling to get these last 5-10 pounds I already do full body workouts and cardio 3-4 times a week. As of my diet the articles (like yours) says to have lean meats and fish however I am a vegetarian I already have egg whites in morning what do you suggest I should have for lunch and dinner to help get rid of these last couple of pounds?

  94. MotleyHealth
    March 5, 2011 at 7:18 pm

    Hi John. You need to reduce calories, eat healthy food, no bread, no pasta, no noodles, no refined flours or processed foods at all. Vegetables and fruits. Eat beans and chickpeas for the extra protein, and some nuts, but the key is to limit calories now, keep exercising and hope to burn the last 10 pounds off.

  95. Rohaan
    March 7, 2011 at 12:20 pm

    I have listened about fat loss, I have a little bit fat on my body. I have learned about 31 day fat loss cure but it is too expensive. I need to buy it but I cant afford it. Help me out to loss my maximum belly fatness. Thanks

  96. MotleyHealth
    March 7, 2011 at 12:34 pm

    Hi Rohaan. Our own MCD Weight Loss Plan provides workout advice and diet advice, this will help you. Also take a look at these two eBook that are free:

    Insider Secrets for a Lean Body
    The Weight Loss Blue Print

  97. Rohaan
    March 7, 2011 at 12:38 pm

    well i need that product which makes me flat help me out …

  98. MotleyHealth
    March 7, 2011 at 12:55 pm

    Rohaan, have you read the MCD Weight Loss plan? Why do you feel that you need to 31 Day ebook so badly? Admittedly it is a good weight loss ebook, one of the best, but if you cannot afford it then make use of the free information and advice that is available to you.

  99. Dean
    March 7, 2011 at 2:33 pm

    I am afraid of my belly fat. It turns me bad shape, do you have a good suggestion about diet?

  100. MotleyHealth
    March 7, 2011 at 2:58 pm

    This is our best advice on diet. Do you exercise Dean? These 2 articles may help you too: How to Lose Belly Fat in 1 Week and How to Lose Belly Fat and Get a Flat Stomach

  101. jack
    March 8, 2011 at 3:51 pm

    hey there. I actually have a fat belly. I’m just 20 this year! I started taking fat burner! So pls help me with what exercise should I do. I’m 125kg!!! I want to lose at least 20 kg within 2 months. Is that possible? Please give me some tips. I dont go gym. I only do jumping rope and jogging 4 times a week! thanks.

  102. MotleyHealth
    March 8, 2011 at 7:46 pm

    Hi Jack. You need to change your diet, you are overeating if you are 125kg at the age of 20. Read the advice on the diet pages. Why are you taking a fat burner? Probably best to stop that, save your money. You have to increase your exercise, at the moment you are only working your legs. Start exercising your upper body with circuit training workouts.

  103. Mike
    March 11, 2011 at 8:36 am

    I have a complex situation for you. I’m a type 1 diabetic who must intake 8k calories a day to maintain my ideal blood sugar, but I injured myself and have had 2 surgeries to rebuild my shoulder, and now am suffering from RSD, and waiting for a neuroblock, but I cannot lift weights or do pushups but since surgery 1 I have gained 20+ pounds.

    Is there a low intensity solution to help with my gut, as my excersising options are very limited right now? I do cardio but am limited to about a mile walk a day. Please let me know if there’s something that might work in my very limited state. Thanks so much

  104. MotleyHealth
    March 11, 2011 at 1:59 pm

    Hi Mike. Well, if you can find the time to walk for more than a mile a day this will really help. Walking for 45-60 minutes a day helps to burn fat.

    I am curious though, why 8000 calories a day? That seems very high.

    My current understanding is that diabetics should consume a healthy and balanced diet, but ensure that high GI carbohydrates are kept to a minimum. Insulin spikes caused by a rush of blood sugar are the problem, so a diet that helps to maintain a steady blood sugar is best, and low GI does this well.

    Check your daily calorie requirements with your doctor and also see if they can provide some specialist advice for diabetic diets.

    March 12, 2011 at 6:00 pm

    Im a 38 yr old male, 6ft1 and around 201lbs. I fluctuate between 190 and 210 pound every year (lean in summer/heavy in winter). I do 3 full body workouts (2 sets, 12 exercises HIT) and sporadic cardio. I cant shift the last 10-29 lbs.

    My diet is ok, but I eat quite a bit of bread, is there a better staple I can use to replace bread? (tortilla’s/pta bread??) Help?


  106. MotleyHealth
    March 12, 2011 at 6:16 pm

    Hi Norm. Do you know what you change in the winter to gain weight?
    Some cardio would help to shift some fat, maybe start cardio on the days you do not lift.
    As for staples, sweet potatoes are a popular choice by bodybuilders. What sort of bread do you eat? Wholegrain is much better than white.

  107. Aref
    March 14, 2011 at 6:27 am

    G’day from Australia
    I’ve got a big belly.Actually I am 175cm and 78kg which means I am almost fit except for my big belly! I had a big belly even when I was only 2 ! I used to play Karate for years but even at that time I had some belly although I was skinny!
    I’ve started to do something to get rid of this fat tymmy. I’ve cut out sugar, cakes, rice, pasta … I go to the gym 3 times a week and I go for running every weekend. BUT I don’t see any changes aftwer a month or so :(
    What do you think that is wrong?
    Also if I must not have bread, what can I eat as the breakfast? Scrambled egg without bread? seems disgusting :)
    3rd question is that: do any of the fat burn tablets help?

    thanks heaps

  108. MotleyHealth
    March 14, 2011 at 3:32 pm

    Hi Aref. First, just stick to your new plan, 1 month is is till early days, as you get fitter and stronger you will be able to burn more fat.
    If you have to have some bread then have 1 slice of wholemeal toast. However, many people eat omelets without bread, egg and ham omelets with some cheese grated over can be tasty, no bread required.

    Fat burning tablets? Yes, they possibly help a little bit, but are probably not worth the cost or the risk of side effects. Some “fat burn” tablets just reduce the digestion of fat which means healthy fat is ignored too, and they also can lead to fecal incontinence, which is not very cool.

  109. Mark Walters
    March 15, 2011 at 1:08 am

    Hi, hope you can help!! I eat a lot of chicken breast, and rice, I also throw in some sauce to give it flavour. Is this good for me? I eat it at least 3 times a week!

  110. MotleyHealth
    March 15, 2011 at 2:34 am

    Mark, everything in moderation is OK. Chicken is good, rice is best if wholegrain, not that good if white. Sauce can be healthy, depends on they type. Tomato and herb based sauces are healthy.

  111. Tedrick
    March 16, 2011 at 7:33 pm

    Hi, I’m currently 12 stone, 18 and 5,7. I’ve been told my ideal weight is around 11, I currently have alot of belly fat and chest fat I’d like to get rid of, I’d been going to the gym alot for the last 2 months around 3-4 times a week hitting the rowing machine and exercise bike, and in conjunction with this im drinking alot more water in replacement of fizzy drinks but I dont seem to be seeing any physical improvements, is there something I could be doing wrong?

  112. MotleyHealth
    March 16, 2011 at 7:40 pm

    Hi Tedrick. You may need to look at your diet more. Stopping the fizzy drinks is a great start, but the rest of you diet may require some scrutiny now. Also, it is important to keep working on your fitness level. Are you doing the same workouts now as you were a month ago, or are you increasing speed, duration and resistance on the rower and bike?

  113. Tedrick
    March 16, 2011 at 8:46 pm

    Hi. I will cut out the fizzy drinks completely then. I am increasing the resistance/duration – although now I think about it and reading some information on here I dont think enough. Although, as of lately I’m finding it hard to be hit the gym as often as I’d like due to transport – what are the good things I can do at home to help? And also there was a type in my first post, im 5,9 – not 5,7.

  114. MotleyHealth
    March 16, 2011 at 8:53 pm

    At home bodyweight exercises are good, such as push ups, squats, jumping jacks, back extensions, squat thrusts etc. the main circuit training exercises. Or buy a kettlebell and do some kettlebell workouts at home. These are good for muscular endurance and fitness, and the ‘bells take up very little space too.

  115. Tedrick
    March 16, 2011 at 9:03 pm

    Ok thanks – one final question if its ok. How long would you recommend these sessions to be, how many of each etc?

  116. MotleyHealth
    March 17, 2011 at 2:01 am

    Depends on your fitness and the intensity of exercise. A good session will be 45-60 minutes, with an intensive element of around 15 minutes in total (with rests if needed) plus the warm up, cool down stretch etc. included. 2-4 times per week would be good.

  117. Sikandar
    March 23, 2011 at 9:57 pm

    Hi, I am a 27 year old male. I am about 5 feet 10 inches tall and weigh 175 lbs. I have been trying to lose my belly fat for about a month now. I have stopped drinking soda/fizzy drinks all together. Usually have orange juice occasionally. Mostly have roti for breakfast with fried eggs, and about a cup and a half of cooked rice with cooked vegetables, chicken or meat.

    I go to the gym 5-6 times a week. Start off with 40 mins of cardio (usually cycling) and burn off about 200-300 calories, then just do weight lifting machines targeting specific muscle groups.

    I have been reading about how to lost the belly fat on almost every website I can get my hands on, and mostly been getting different suggestions. I am otherwise pretty fit except for the gut I have (about 36.5 inches waist size).

    It would be a great help if you could help figure out the best way to lose my fat pad or direct me to a website which does the same. Thank you for your time.

  118. MotleyHealth
    March 24, 2011 at 12:55 am

    Hi Sikandar, well, we do have more information here: how to lose belly fat.

    You may be better off splitting up your workouts. For example, rather than do 40 minutes cardio then some resistance training, you may be better off doing the cardio in the morning, then weight training in the afternoon or evening, and start lifting heavier weights too.

    Also throw in some different and more intensive exercises, such as kettlebell workouts or intensive interval training.

    Ultimately you need to create a greater energy deficit while maintaining muscle tone and nutrition, which invariable means reducing calories (esp. high GI foods such as bread, rice etc.) and increasing exercise.

  119. Abner
    March 26, 2011 at 7:08 pm

    Hey… I broke my arm in the army 5 months ago. I started working out in late december. I lost 25 and have a very defined chest and upper abs but still have a very lil belly and it bothers me because otherwise id be ripped.. Here is my routine

    Day 1: 3 1/2 miles running
    Abs: legs lift situps and crunches

    Day 2: gym with personal trainer

    Day 3: same as day 1

    Day 4: gym with trainer
    Upper back
    1mile run

    Day 5: same as day 1

    Day 6: gym with trainer
    Lower back
    1 mile run

    Day 7: rest

    We alternate in weeks from high reps low weight/ low reps high weight at gym

    My diet is protein rich with little carbs only in lunch for energy. Any exercises that you can suggest for a near spot action on my belly… My trainer says i run too much but i like it. Thank you!


  120. MotleyHealth
    March 26, 2011 at 10:07 pm

    Hi Abner, I would be tempted to just say, stick to the plan. More cardio will burn more fat, and so long as you are not running before your weight training then you should not be reducing work effort in lifting. What does your trainer suggest about your belly? Sounds like he has set you a good plan so far.

  121. william
    March 27, 2011 at 10:46 am

    hi I’m a 17 yr old male weighing in at around 110 kilos. I’m absolutely riddled with stretch marks and I only put this weight on in a period of around 4 months. I’m in need to no what to eat, work outs ect to do to achieve looking fit again. I find it hard to go for runs as I cant often be bothered as I work full time and I come home tired … what do i do?

  122. MotleyHealth
    March 27, 2011 at 11:29 am

    Hi William, read this: Basics Of A Healthy Diet and then get exercising. You say “I cant often be bothered as I work full time” – almost everyone is in the same position as you. Nobody gets fit from sitting on the sofa. A healthy diet and regular exercise will actually give you more energy, so you feel less tired too. So get started.

    If there are any circuit training classes, martial arts, kettlebells etc. in your area get along to them, there are often classes running in the evening somewhere. This is a great motivation. Otherwise get you there running. I sometimes yawn when exercising as I am tired, but being tired should not stop you.

  123. Phil
    March 28, 2011 at 10:07 pm

    Hi, im 22 And have been weight training for 3 years. Ive got a lot of muscle but i started drinking ‘high juice’ didnt realise it had 52grams of sugar per 100ml until 6 months later. I have have a layer of fat in my chest stomach and hips. I cant seem to shed this? Ive started swimming 5 days a week for 30 mins but am now losing strength in the gym. How can i lose this weight? And keep my strength up?

  124. MotleyHealth
    March 28, 2011 at 11:15 pm

    You need to do both weight training and cardio. Pro bodybuilders often do cardio in the morning then weight training in the afternoon after snacks and lunch. You could alternate cardio and weight training days. Do not do cardio immediately before weight training though as your muscles will lack energy to lift their max.

  125. Bern
    March 28, 2011 at 11:41 pm

    okey I have a slight problem or a big one I can not lift weights nor do squats because of surgeries that have been done, but I have not drank anything for almost for years and have lost the easy fat some 60Lbs and still want to lose another 40 but walking or bike is about all I can do. I usually do about an hour on the treadmill and the bike I had I trash, until I can get a new one I stuck with just the treadmill, any suggestings would be appreciated.

  126. Hussam
    March 30, 2011 at 9:56 am

    Hi, I am doing body building since few years now and my goal is to have a sexy body not big muscles and I managed to do that very well until last year, I got a little belly fat and I have been trying everything I know to get rid of it and get my six packs back and still nothing seems to be working. I am doing a healthy diet along with cardio excercises and weight lifting but still nothing seems to be taking that belly away. Though the rest of my body is in perfect condition. any advice !!

  127. MotleyHealth
    March 30, 2011 at 10:54 am

    Hi Hussam, what changed last year? For you to have been doing very well to gaining a belly, your diet or lifestyle must have changed. Ideally you will just need to reverse this change. Maybe you started eating a little more, or are slightly less active in day to day life. Either way you need to now increase energy expenditure (more exercise) and reduce calories, without sacrificing nutrition.

  128. Hussam
    March 30, 2011 at 11:46 am

    Hi and thanks for your reply , the only thing that happened last year is that i was on leave and went back home to see family and of course i didnt do any excercise when there so i gained around 5 kgs and i think they all were in my belly, the other thing that happened is that i stopped smoking from jan 2010 but even after i quit smoking my eating habbits didnt change and my eating portions didnt change but still i am unable to lose this belly, its not big anyway, but its irritating me too much since i am unable to get rid of it :(

  129. MotleyHealth
    March 30, 2011 at 4:55 pm

    Hussam, I am sure that if you start exercising again as you did before you will start losing it. Many people do eat more after quitting smoking too, although it is never intentional. Try following a healthy diet and also following the scientific ways to lose weight.

  130. Mark Walters
    March 30, 2011 at 10:36 pm

    What is better for your legs? Running or squats?

  131. MotleyHealth
    March 31, 2011 at 1:21 am

    That depends on what your goals are. Squats are a zero impact exercise, with weighted squats you need to build up slow to prevent overstraining knees and ankles. Running can be healthy too though. Sprinters do both, distance runners often just run.

  132. Phillip
    March 31, 2011 at 7:02 am

    I’m only 18 years old and i already have a beer belly (i dont even drink beers or any alcohol). My arms, shoulders, and legs are pretty muscular. but once take off my shirt i got a belly like a 45 yrs old man and man boobs. Please give me advice how to loose this and a proper diet! Thank you!

  133. MotleyHealth
    March 31, 2011 at 9:42 am

    Hi Philip,

    Option 1. MCD Weight Loss Plan – has diet advice and weight training and cardio workout information.
    Option 2. Read through Basics Of A Healthy Diet and start weight training and doing some cardio workouts.
    Option 3. Get a copy of either Truth About Abs or 31 Day Fat Loss Cure. Both of these provide nutrition advice and fitness workouts.

  134. Rocco
    April 1, 2011 at 3:35 am

    Hi, I am 29 year old male, 5 foot 10 and about 4 months ago weighed 285 pounds.. since that time I have lost 64 lbs, and currently weigh 221. I do muscle building exercises 3 times a week, and cardio/abs 3 days a week, this has been working and now i generally lose 2-3 lbs per week. I have really improved my diet in the last 4 months by eating more vegetables and fruit, drinking more water, and usually staying around 1200-1400 calories a day. Now the problem… I still have a HUGE belly, I realize that at 5 foot 10 221 lbs isnt exactly “skinny”, but in no way should me belly be as big as it is… I feel good and look good (with a shirt on) but I seriously do not think that out of that 64 lbs lost, that a single lb has left my belly. What can I do do help this? I have not been drinking beer, pop, etc. All I have basically been drinking is water. So I am at a loss, I have a fear now that no matter what I do and how much weight I continue to lose, my HUGE belly will ALWAYS be there….. please help! Thank you

  135. MotleyHealth
    April 1, 2011 at 11:37 am

    Hi Rocco, just keep doing what you are doing. Well done on losing 64 pounds, this is EXCELLENT. We all lose fat from different parts at different times. Men often lost upper body fat before belly fat. Give it more time, keep up the good work.

  136. Matt
    April 3, 2011 at 2:21 pm

    Hi, I am leaving to fiji in 1 week, I have stubborn belly fat that is annoying me, I have never seen my abs, but I know they are there. I don’t drink much beer I do countless ab exercises, even bought an ab roller. There is not a huge amount of fat there. I do plenty of weight training and I drink lots of water, so my upper half is bulking while my stomach stays the same, can you help me to see a difference before I go???

  137. MotleyHealth
    April 3, 2011 at 9:33 pm

    Hi Matt, if your upper body is bulking up but you are not losing stomach fat, then you need to now reduce calories, reduce empty carbs, and eat healthy. Maybe start doing some morning cardio sessions in addition to your weight training.

  138. Matt
    April 4, 2011 at 1:57 am

    Thank you for replying. would using protein powder have an effect??

  139. MotleyHealth
    April 4, 2011 at 9:11 am

    That will help you to build more muscle, but not help you lose fat.

  140. neeraj gupta
    April 4, 2011 at 11:37 am

    hi, i m 26. i m underweight as my height is 172cms and weight 56kgs. but i have a big inflated belly or tire as my friends say. i am thin on the rest of my body. can you please advice me what to do. Thanks

  141. MotleyHealth
    April 4, 2011 at 12:12 pm

    Hi Neeraj, you need to start exercising more and increase protein intake a little to help tone your muscles and re-balance your body.

  142. Serious help
    April 9, 2011 at 5:28 am

    I really need help, I just turned 21 and weigh 300 pounds, what is the best exercise machine you can advise as I am too nervous about my weight to go to a gym. I have been dieting over the last 2 months and have lost 30 pounds so far but it is taking to and i need to lose another 130 pounds

  143. MotleyHealth
    April 9, 2011 at 9:22 am

    Hi Serious. You have done well to lose 30 pounds in 2 months, excellent work. There is not really a best machine and I do not recommend buying a machine at the moment. Better to get walking a lot and then start some bodyweight workouts such as squats, push ups, jumping jacks and leg raises. Carry on with the dieting, just start getting more active. If you are really intent on getting a machine then a good elliptical is probably best as it is low impact and works both upper and lower body (although mostly lower body). Cheap machines are often not worth the money though.

  144. Steve
    April 10, 2011 at 10:22 am

    Hi there,

    I’m working hard on my weights 3 times a week and 2 interval runs per week. I’ve lost 30kgs in 12 months but can’t shift my weight. At the same time I want to build muscle and I keep reading that I need to overeat (correctly with right protein carbs etc) and create an energy surplus to do this

    My question – am I better off keeping an energy deficit to keep working on the weight – or will a healthy energy surplus combined with very solid weights/intervals create more muscle which in turn will burn the extra fat?

    Or should I focus on losing the weight first and then worry about bulking up? Can I bulk up and lose fat at the same time?

  145. Chinozs
    April 10, 2011 at 12:26 pm

    What if your only exercise is running/walking on a threadmill? Would that help and how many hours do you need to do that?

  146. MotleyHealth
    April 10, 2011 at 9:39 pm

    Hi Steve, firstly well done on losing 30kg (that is about 66 pounds), excellent work!

    Yes you do need to take in more energy to grow more muscle. It is a dilemma that many people have – to lose fat first then build muscle, or bulk and then cut. Or both at the same time. It depends on your goals and deadlines really. If you keep up with the exercise and keep working on both fitness and strength, then you should be able to lose fat while building muscle. You will not be able to build muscle so fast as you will have to eat less. You also risk the overtraining effect.

    Many athletes and bodybuilders cycle their training, so have a bulking up period followed by a cutting period. Athletes often use the off-season period to work on building up muscle then in the short pre-season period work on cutting fat again, then maintain as much as possible through the season.

    So, if losing the fat by summer is key, then you may be best going for the diet and increasing the cardio workouts, while still maintaining muscle. I am guessing that in the last year you have managed to build a fair amount of muscle, maybe with some cutting it will really show more.

  147. MotleyHealth
    April 10, 2011 at 9:47 pm

    Hi Chinozs, yes it would help. Hard to say how many hours is needed. As a general guide you burn around 500 Calories per hour when jogging on a treadmill. If you run a daily Calorie deficit of 1000 Calories (below your maintenance level) then an hour cardio every day will make this easier. You should be able to lose around 2 pounds a week if you can maintain this level of exercise and continue to eat a calorie controlled diet.

  148. Matthew Laraway
    April 19, 2011 at 6:59 pm

    I do been trying to get a good body and muscle for the last 3 years, i can tell my muscle had improve but not major as I like it to be, Maybe I need to tone it? Using small weight? I have lost weight but it just this bit of fatness or beer belly I can seem to get rid off.
    I drink water all the time, 2L a day and fruit 3 a day. I try to eat healthy as well and trying to eat choco or bread etc and hardly drinking.
    This my daily eats: Morning Cereal Mid Morning: Banana Afternoon: Tuna / Chicken / Salad Mid Afternoon Banana Tea: I eat a lot of pasta Supper: usually just biscuit but I’m eating nothing for supper from 2 days ago to do tough 4 weeks training as I got 10K run in Manchester on 15th of May.
    When I’m at uni: I go to the gym in the morning and have 4 different program muscle / shoulder / legs etc on different days, I do 20 mins running and then 45 mins weight training. Gym 4 or 5 time a week.
    But I’m at home now and very limited. I only got free weight basically. I have been doing 20 x 3 press up every morning. Then when I come home from work. 20 x 3 press up, then go for a run 10 – 20 mins, then crunch 20 x 3, Leg crunch 20 x 3, then squat free weight 25kg 20 x 3, then i got this thing that you bend 10 x 3, while each up lift with free weight 10kg.
    I do have protein whey that I take after workout at gym, was doing two a day but I think I was putting on weight, but at home I don’t take it as it may seem pointless to lose the belly fat?
    But I try do different things as I used to do much gymming which wasn’t a good idea. But I know I was very slim but hardly a 6 packs, now over xmas, eat alot, now got beer belly which I’m finding very hard to lose, try to create 6 packs if I can. I be looking forward to your help.
    My plan at the moment: combination of running and weight training, exercising every day of the week

  149. Matthew
    April 20, 2011 at 3:14 am

    Hi my name is Matthew. I’m fifteen, five feet ten inches, and I’m guessing 215 pounds. But all my body weight is in fat. I used to have a very unhealthy diet. Fast food, junk food, soda, juice, energy drinks. This is all that is available for me. But for the past five months the fast food was eliminated and the junk food was trimmed, the energy drinks and soda stayed the same and the juice went away. Do to me leaving for boarding school. I’ve been told I lost a lot of weight. But I weighed in at 240 pounds In august. My diet is going back to the old one because of a return from school. And Im not very active. I’d guess I get about 3 miles of walking in every day. Sometimes I go on maybe 5 mile walks. And I plan on starting a 30 mile 3x a week plan for cycling. In winter I usually play Ice Hockey for an hour Three times a week. But nothing else. I plan on just going hungry the nights when we have fast food. Because I want to lose body fat especially in my stomach and ahem, pectoral areas. And I don’t have access to any other excersize equipment besides my bicycle. I was wondering If you could give me any more advice. 

  150. MotleyHealth
    April 20, 2011 at 1:29 pm

    Hi Matthew. First, to reduce the last of the fat you do need to limit calories, especially low GI carbs. A lot of pasta for dinner could be sending your blood sugar levels too high to stopping fat burning. What cereal do you have for breakfast? I would only recommend oats / muesli as this will provide a steady energy release throughout the morning and help curb your appetite. An alternative option would be to eat eggs for breakfast on a single slice of wholemeal toast. The protein will aid muscle development and also curb hunger.

    Keep working on your fitness levels, keep pushing yourself to run faster and lift heavier. This will lead to more fat burning. Try interval sprints when running, go flat out of 20-30 seconds then slow to recovery pace for a few minutes, then repeat. Interval training has been shown to be more effective at burning fat.

  151. MotleyHealth
    April 20, 2011 at 1:35 pm

    Hi Matthew. You really need to be strict with yourself on the diet, try to have just one treat day a week when you can have your junk food, no more than that though. Get more exercise in, make sure that you really do those cycle workouts, I think that they will work really well for you. Bodyweight workouts will provide you with all the exercises you need for the times you have no bike or gym access.

  152. Matthew Laraway
    April 20, 2011 at 6:51 pm

    Thanks for your reply, will cut down on the pasta.
    I have Aplen (no sugar). Any idea what I could have for Lunch when I’m at work?
    I have been trying to run longer but having hayfever and been really hot, is it better idea to run when it cooler or in the sun?
    I only got 20KG Each, that all I got at home.
    Will try interval sprints when running.

  153. MotleyHealth
    April 20, 2011 at 10:31 pm

    Do you have a shop / supermarket near you? When I worked in London I sometimes bought a packet of watercress / rocket and some cooked chicken and ate that. Healthy, low calories, and hits to spot. Otherwise you could prepare a salad in the evening to take to work. Put some mixed leaves, cooked meat, cooked eggs and any other salad items you like in a salad / lunch box, add salt, pepper and plenty of olive oil then shake the box (after closing!). Put in the fridge and it should be good to take to work the next day.

  154. JSalazar
    April 29, 2011 at 12:41 pm

    Hello, I have been overweight for the last couple years and recently decided to get myself together. For about two weeks now I have been jogging on a treadmill 3-4 miles everyday and about 5 days ago started the Insanity workout videos which is 6 days a week. I have started dieting as well. I have had a beer belly for sometime. I can already see a difference in my weight and appearance, how long might it take for my beer belly to start disappearing?

  155. MotleyHealth
    April 29, 2011 at 12:44 pm

    Hi JSalazar, you should start to see improvements soon, every week you will lose fat. Use a tape measure to measure your waist each week to keep track of fat loss.

  156. JSalazar
    April 29, 2011 at 1:38 pm

    Thx…Its amazing how fast I’ve seen results in other areas of my body working out so much. It goes to show that with the willpower to actually work your keister off results are attainable….I’m 5′ 7in and before I started working out 2 weeks ago I weighed 190lb….I’m already down to 179lb….ithe reason I asked my first question is my belly seems to be the slowest to respond to my efforts…I didn’t know if that was normal….thx!

  157. MotleyHealth
    April 29, 2011 at 2:13 pm

    Yeah that’s normal, we all lose fat a little differently. Generally if the fat started on your stomach it will probably be the last place for it to go. Sounds like you are making great progress though, so keep up the good work and by time the summer is really here you should be in great shape.

  158. Ali
    April 30, 2011 at 3:58 pm

    Hi Motley, I messaged you not long back about the problem i was having with fat loss and am in desperate need of losing fat as i am going on holiday in 8 weeks. i have not been keen with taking my top off on holiday as i have excess fat on my chest, stomach, back and love handles. I am 23 years of age 5 ft 8 and weigh 11 stone 11 pounds. i checked my weight and my BMI is 24.8 just underweight, followed by 13% of body fat and fat mass at 9.8 kg. I have struggled in the past but i dont want to make the same mistakes as before would you please please give me a workout routine for fast fat loss followed by a diet plan i would really appreciate it. Many thanks!!

  159. MotleyHealth
    May 1, 2011 at 8:31 am

    Hi Ali, yes, we discussed your diet here:

    Have you been following the fitness routines that you mentioned?

  160. Tommy C
    May 17, 2011 at 10:58 pm

    Howdy Motley, I am loving this site. 4 years ago I was 6,1 and weighed 17 stone. I lost 5 stone in a year. (I was drink 4 pints a night and Abrams away every other night). Coming to the present I’ve recently started working out at home. I weigh in at 13.9. my work out it very much like the Christian bale but I’m still struggling to cut out the 1inch of flab around the bottom of my gut. My arms and chest and legs are really coming on but this is starting to annoy me. Please help!!

  161. MotleyHealth
    May 18, 2011 at 12:19 pm

    Hi Tommy. Maybe time to increase cardio workouts, try to fit in 30 minutes of cardio each day. Also take a fresh new look at the diet, see if there are any other snacks of sugary foods that can be reduced.

  162. Punxsie
    June 7, 2011 at 7:09 pm

    Hi Motley

    I am a 33 year old male, trying to lose weight. I am 6’2″ weigh about 16st and am a big guy overall, but I have been doing cardio for 30 minutes 4 – 5 times a week with some high intensity intervals, 60 crunches each time that I do cardio and have been watching what I eat, cutting out bread and alcohol. I am also walking for a couple of miles about 5 times a week too. Although I do see my shape changing a bit (for the better) I seem to be losing nothing on the scales or off my belly.

    I am keeping on as what I am doing already can’t be bad, but am I missing something obvious?


  163. MotleyHealth
    June 7, 2011 at 9:50 pm

    How long have you been doing this Punxsie? It takes time to build up fitness, but as you get fitter and stronger your metabolism will increase and weight loss (or more specifically fat loss) will start. If it does not then you will need to review your diet again and look at ways to reduce calories further while maintaining good nutrition and especially healthy proteins (for muscle development and more PYY hormone). Also, always strive to get fitter. If you are doing the same cardio routine in 3 weeks time then you are not pushing yourself hard enough and will quickly come to a standstill, especially if calories are not reduced.

  164. Punxsie
    June 7, 2011 at 11:04 pm

    Thanks for the speedy reply!

    Actually my cardio routine is pretty much the same, I do a turbo trainer (exercise bike) for the sessions mentioned above. When you say push harder, do you mean increase the length of time, how hard I work or both?

    I feel like I am doing everything else pretty much right so whatever it takes!

  165. MotleyHealth
    June 8, 2011 at 12:57 am

    Yep, ideally both. Go faster, go longer – that’s how we get fitter. The fitter you get, the more calories you can burn.

  166. Al
    June 15, 2011 at 4:03 am

    I’m 37. Last year after Christmas I weighted myself and got scared… I’m 6’00″ and my weight was 201. First time in my life I hit that. I completely changed my diet and started exercising. First 2-3 times a week, now almost every day. I’m alternating between running (my first day at the gym I ran 2 minutes and thought I would die, now I can run 40 minutes without stopping) and mountain biking (that I love). I’m also doing weight exercises specially for my arms and chest.
    After all that I lost 29 pounds.
    My belly is much smaller now but it’s still there… I believe this is the hard part to loose right?
    A big problem for me is that in my work I have to check a lot of jobs all over the place and I’m always driving… and most of the time I have to eat while I’m driving. I usually take a couple sandwiches with me that I make at home. Usually whole grain or wheat bread with a chicken breast, or tuna salad. Anything else you could recommend for me easy to eat as I’m driving that wouldn’t be so bad?
    What about cheeses and yogurt? Are they very bad for you? I always have them at home.
    Thanks and good luck for everyone!

  167. MotleyHealth
    June 15, 2011 at 1:28 pm

    Hi Al, I suspect that total calories are still a problem for you. Wholemeal sandwiches, cheese and yogurts are all good and healthy. It is always hard to eat well when on the road and making your own should help a lot as you control what and how much goes in to each meal. Just keep on as you are, keep pushing yourself to exercise to a higher intensity. You are progressing well and 29 pounds weight loss since Christmas is around about 1 pound a week. That is good, steady and most importantly sustainable weight loss. Maintain your new diet and healthy lifestyle and you should lose more weight and stay fit long term.

    A daily workout is really a good idea. In fact, I should get mine in soon.

  168. Juan
    July 8, 2011 at 8:33 am

    So I’m a 22 year old college athlete. I play baseball and I am constantly in the weightroom. It is tough for me to eat breakfast and lunch because I have to be up early in the morning for weights and I’ll have class and practice in the afternoons. I’ll usually compensate by eating a large dinner and snaking in between. I thought I would be fine as long as I burned more calories than I was taking in. I’m 6-4 250lbs and my stomach is definitely my main issue. Is missing breakfast really all that bad? I’m sending my body into starvation mode and burning fat a lot slower than I could be. Would eating breakfast improve the belly fat I burn in my workouts? I lift weights 4 times a week but I am active in some capacity on a daily basis.

  169. MotleyHealth
    July 8, 2011 at 9:31 am

    Breakfast really is important, and lifting weights on an empty stomach is not going to allow you to get the most from your workout either.

  170. Juan
    July 8, 2011 at 5:05 pm

    Thanks for the reply.
    Any suggestions for a quick, on-the-go breakfast option that would help facilitate a good work out, be low in calories and aid in my belly fat burning quest????

  171. MotleyHealth
    July 8, 2011 at 5:19 pm

    A banana.

  172. Craig
    October 12, 2011 at 12:33 am


    I’ve just started a new diet/exercise plan and I’m wondering how fast you believe I would see results. I’m not asking because I’m expecting to hear particularly fast results, but I’d like to be realistic about what I should expect as I go along. As for the diet, I’ve been eating:

    Breakfast: 2 eggs on whole wheat toast
    Lunch: Salad with eggs, chicken, cucumbers, carrots, and olive oil for dressing
    Dinner: Plain veggie burger (no bun) with a side of broccoli or green beans

    And as for exercising I’m following the two-day push/pull weight-lifting split as well as one day of HIIT on the cross trainer, one day of swimming laps, and one day of circuit training.

    Do you think a diet like this will support this exercise routine in the long run, and if I stick with it how fast would you expect me to see results (I’m 5’11″ and weigh around 184lbs, so I wouldn’t call myself overweight but I have a stomach and love handles I’d love to get rid of).

    Thank you

  173. MotleyHealth
    October 12, 2011 at 1:01 am

    Hi Craig, I think that if you maintain this, and also increase the workload as you get fitter, then you should certainly be seeing some noticeable improvements in a month. Maybe you may get faster results if you added an additional longer cardio session, like the swimming laps. Depends on how your circuit training is and how well you can train when recovering from the push/pull days or the HIIT cross trainer day. If the circuits include plenty of shuttle runs and skipping / jumping jacks then this should work well. If you feel that your muscles are not growing or recovering quick enough then look to increase the protein slightly, maybe some cottage cheese or nuts as snacks or pulses. fish or more meat in the meals.

  174. Levan
    October 25, 2011 at 9:45 am

    I had a herniated dis and therefore I cant do intensive exercises, such as heavy weights, is there anything equivalent???

  175. MotleyHealth
    October 25, 2011 at 12:25 pm

    Hi Levan, if you can run, swim, cycle then focus on cardio fitness, this will burn fat.

  176. Matthew
    October 29, 2011 at 11:42 pm

    Hi there,

    As i have been training for 6 months for 10k Run for June, I never thought I would do so well and I COULD KEPT going further! which is great, but doing alot running, it burn my muscle fat, even though it does tone.

    As I’m in the America at the moment, I been trying to get bigger by eating more meat and protein shake twice a day, i have comment, saying my muscle, shoulder does looked a bit bigger, but for the last month on vacation, been eating like crap, now i HAVE A CRAP BELLY!

    So you reckon doing swimming 3 times a week and twice in muscle weight training? while protein shake twice a day, and eating 5 meal a day and nothing 2 hours before bed to get bigger muscle / look bigger and lose the belly fat to look alike 6 pacs.



  177. MotleyHealth
    October 31, 2011 at 11:05 pm

    Hi Matthew, if you main focus is on running then reduce protein shakes and increase healthy eating – more salad vegetables, fruits, lean meats, poultry, fish, eggs etc. For running you need a healthy source of carbs. One protein shake a day should be OK, but keep an eye on the total calories you are taking in each day. If you want a 6 pack then you may need to do more than swim 3 times a week. 2 weight training sessions would be minimum. Are you still running? Maybe run the other 2 days.

    Eating 5 meals a day is great if you are doing a lot of training and really measuring how many calories you are eating in those 5 meals. But 5 meals + 2 protein shakes can quickly add up and this is likely to be the reason that you have gained weight.

  178. Albert
    November 3, 2011 at 5:40 pm

    Hi name is Albert. Are corn tortillas ok to eat as a part of a diet meal? Is swimming a real intense workout?

  179. MotleyHealth
    November 3, 2011 at 6:10 pm

    Corn tortillas are OK in moderation but do not have too many. Like any bread they are high in calories and relatively low in nutrition.

    Swimming certainly can be an intensive form of exercise. The faster you go, the more intensive. If you learn some of the Olympic strokes like the butterfly then you will have a great workouts. Freestyle / crawl is a great way to swim too.

  180. Zac
    November 7, 2011 at 5:32 pm

    I spent much of my youth/college active in “demanding” sports. Now graduated and out of sports…my exercise routine has dwindled and I cannot seem to locate the “switch” to work out, as before it was automatic, dedication to the sport. Now, I have lost my abs…and the majority of my strength/as well as a continued sugar rich diet. I know what is needed…I just can’t seem to excersize and eat right? Oh….and I drink soda! I guess that gives me checks in all the wrong areas. I need a pathway to direct motivation…as it use to be for sports …

    Help me MOTLEY!!!!

  181. MotleyHealth
    November 7, 2011 at 6:03 pm

    Hi Zac, well you know the cause of the problem and how to solve it, all you need is real motivation. Well, let’s put it this way. If you carry on as you are things will get worse. You will gain more fat, lose more muscle and fitness. In the long term you will set yourself up for all manner of weight related problems including diabetes, heart disease and cancer. Read The Health Benefits of Losing Weight if that did not scare you into action already.

    So, what are the motivations now that you are not doing sport – let’s be honest.

    1. To look good, to attract a partner.
    2. To feel fit and strong, to have improved self esteem.
    3. To live a long and fulfilling life.

    So you need to set a plan. You responded well to a plan before so you must be dedicated. Set yourself a weekly fitness regime with specific workouts on specific days and times. Stick to the plan and remember why you are doing it.

    Remember, it is only when you lose your health that you realise how important it was. Do not lose it.

  182. Karan Kaushal
    November 28, 2011 at 4:08 pm

    NEED YOUR HELP PLEASE!!! I am male, 29 yrs old, 5ft 9″ and weigh 154 lbs (11 Stones). I have a beer belly that I seriously want to get rid of. However, I do not particularly want to lose weight and size just the belly fat.

    I do try and do intense cardio 3 times a week at home by following Shaun T’s (Insanity) and (P90X) Program.

    My main weekness is diet. I simply need guidance on what to eat, when to eat it (3 or 5 times a day?) and most importantly how much to eat. I am not saying I want a 6 pack, just a flat stomach.

    I look forward to your guidance Motley.


  183. MotleyHealth
    November 28, 2011 at 4:13 pm

    Hi Karan, really you just need to ensure that you avoid junk food, high GI foods and processed foods. On the days that you are exercising your body needs around 3000 Calories and on other days with just light activity you need around 2700 Calories. To trim some fat you should drop your daily calories below these levels. As for number of meals, it makes little difference as it is total calories that count. What can make a difference is the effect of different eating patterns on appetite. If your diet is already good then the first step would is to start running every day so that you are exercising 6 or 7 days a week. This will burn extra calories and may trim the fat off your stomach.

  184. From Malaysia
    December 17, 2011 at 12:09 pm

    I read that eating too much eggs can cause fat and increase our level of cholesterol. Is it wise to replace breakfast with eggs?

  185. MotleyHealth
    December 17, 2011 at 7:08 pm

    Where did you read that? Eggs are one of the best foods you can have, the egg white is almost pure protein and the yolk contains many essential vitamins. Also, blood cholesterol levels are not raised by consuming dietary cholesterol, in the same way that eating protein does not automatically build muscle. Cholesterol levels raise as a result of too much saturated fat (mostly). So do not fear eggs!

  186. Chris
    January 6, 2012 at 8:35 am

    I am a 30 year old Male who’s pretty much abused his body with alcohol and bad eating eating habbits post college. I am 6 foot and weigh 225 lbs. I’ve calculated I was on 3000-3500 calorie a day diet previously between fast food and alcohol with limited exercise. I’ve joined a gym. I’ve figured I’d start with a 2000-2500 calorie diet and burn 500 calories a day,5 days a week on cardio. I would like to try to be around 200 lbs come April 1st. Any ideas on how to improve this? Are my expectations realistic?

  187. MotleyHealth
    January 6, 2012 at 10:31 am

    Hi Chris, you can certainly make some big changes in 3 months. You gave around 12 weeks to lose 25 pounds, so about 2 pounds per week. A daily calorie deficit of 1000 Calories should result in 2 pounds weight loss per week. According to this general chart, you need about 3000 Calories on each day that you are exercising. So, aim for 2000 Calories of food a day and you should be OK. Make sure those calories are healthy though – no junk, no white bread, no processed cereals. Fresh fruits (avoid juices as they contain a lot of fructose), vegetables, lean proteins, wholemeal and oats. Good luck!

    Oh, also aim to improve your fitness. If you are still doing the same 500 Calorie workout in 6 weeks then you may not be making the most of the time in the gym.

  188. Aaron
    January 9, 2012 at 7:43 pm

    Hi I’m a 27/m about 6ft 4 and carrying a wee bit of a pot belly and a nice set of moobs!! I dont drink much beer but have a terrible diet and don’t do much exercise. Holiday in six months and would like to loose the belly and shape up in time for the summer. I’ve joined the gym but know where to start. Could you suggest a simple exercise routine to follow and which foods to steer clear off to help me shift the belly and shape up? Thanks

  189. MotleyHealth
    January 9, 2012 at 9:12 pm

    Hi Aaron. Get on the elliptical for 30 minutes then do some weight training. Avoid junk food and eat low GI carbs and lean proteins. If you do that for 6 months you will get in great shape. Mix up the workouts too, with some short and intensive cardio workouts, longer workouts (60 minutes) and some pure strength training workouts.

  190. Liam
    February 2, 2012 at 2:54 pm

    Hi, I am a 25 year old male. I’m 5’9 and weight about 108kg. I am carrying stomach fat and generally not very defined although i am a strong man. I would like to lose, initially, 13 – 18kg of fat(ideally by the summer). Currently i train in MMA 2-3 times per week and go to the gym 3-4 times per week. Gym consist of 30 mins of heavy bag drills and skipping, followed by 30-40 lengths in the pool. I don’t use any supplements. My diet isn’t the best. I don’t breakfast, for lunch i have a plain brown chicken baguette with a bag of crisp. Dinner varies but is normally something from the freezer rather than fresh food. I very rarely drink during the week but go out a few Fridays every month.

    What tips could you give me to achieve my goal?

  191. MotleyHealth
    February 2, 2012 at 4:31 pm

    Hi Liam, it sounds like you are doing enough exercise so the problem must be the diet. It has to be lean. Fresh vegetables, lean meats, fish, eggs, salads. Avoid all junk, processed foods, ready meals, takeaways, soda / sugary drinks and white bread. Try to eat a healthy snack or small meal an hour before the gym session and have a small protein based snack afterwards. This should help keep the appetite under control. Stop the crisps at lunch. Reduce drinking if you can. Always work on getting fitter.

  192. georgeb
    February 20, 2012 at 9:44 am

    hi,george here, im only 18 and have bellyfat looking to get rid of it any tips?

  193. MotleyHealth
    February 20, 2012 at 10:34 am

    Hi George, we have a lot of tips – this is what we specialise in. Ultimately you need to do 3 things:
    1. Eat healthy (healthy includes amount of food as well as type of food).
    2. Get more active – exercise, walk more, sports, generally being up and about and not sitting on a sofa
    3. Better lifestyle – the whole package. This includes drinking, smoking, attitudes to exercise and healthy living.

    Take a look around the site, we have all the information here that you could possibly need. If anything is missing, just ask.

  194. Richard
    February 25, 2012 at 10:20 pm

    Is that fine for eat spaghetti with tomato pasta and beef mince as dinner and lunch?

  195. MotleyHealth
    February 26, 2012 at 9:15 am

    Hi Richard, sounds like a lot of calories. Is it OK? Yes, if you are exercising enough to burn it all off. No, if you are not. Pasta once a day should be enough, have a lighter meal for dinner, a small salad etc.

  196. ellen
    February 28, 2012 at 12:25 am

    hi im a 24yrs old female who loves her body shape but hates her belly fat and flabby arm.. i would prefer a tight toned body with small waist flat belly and my butt enhanced. i eat normal 3 meals a day bought my self a treadmill to excercise but im gaining not loosing i am now 12.5 stones.exrcise you would reconmend for top half of body and lower half. i dont want to loose my curves but instead enhance it. please help

  197. MotleyHealth
    February 28, 2012 at 2:23 am

    Hi Ellen, you need to combine your regular cardio (running) with some bodyweight training and weight training. Squats and lunges will help you maintain your curves. Basically, workout your whole body to develop muscle tone – muscles give curves.

  198. Chris
    March 5, 2012 at 7:52 am


    I Want To Strictly Work On Belly Fat So What Should I Do In Order To Do That What I Do To See The Fastest Results!

  199. MotleyHealth
    March 5, 2012 at 11:39 am

    Hi Chris, you should eat a lean diet first – cut out ALL junk, ALL high GI, reduce portion sizes, drink only water, black coffee, tea etc. Then exercise daily and get more active in general. Walk more, focus on fitness.

  200. The Hoper
    March 9, 2012 at 10:39 pm

    Hi there…

    Am working with a true personal trainer and am lifeless at the end of each session, maybe I need to eat more carbs?

    But the question is, with no modelling experience can I get a modelling job at the age of 43 with a superb six pack and great overall muscle def? Am 6’2 and rugged (good) looking guy

  201. Matthew
    March 11, 2012 at 10:18 am

    Hi Chris, I’m aiming to get bigger muscle and lose my fatness,
    I have porridge in the morning with banana. A kiwi Fruit and a protein shake.
    Then gym, then protein shake.
    Lunch: Salad, tomato, Turkey, egg (white bit only) a bit of mayo sandwich, then a fruit yogurt
    between: Nuts / Bar
    Tea: Steak, with vegs etc.
    Before bed: Cottage cheese, I was doing it with snap but seem a bad idea, so did a peanut butter with cottage cheese, brown sandwhich but I be guesing that be a bad idea? What you think? or just another protein shake?
    these the work out I do:
    Monday: biceps / Core
    Tuesday: off
    Wed: Chest / Back
    Thur: Off
    Friday: Shoulder / Leg
    Sat: off
    Sunday: Off
    Usually spent about 45 mins in the gym.
    I been doing 3 sets etc, will be doing 4 sets of one up next week.

    So you think that a good idea of what am doing and eating, aiming to get better core, bigger muscle / chest / shoulder.

    Look forward to your reply. :)

  202. MotleyHealth
    March 11, 2012 at 2:49 pm

    Hi Hoper, it is normal to feel exhausted after a hard training session. Good nutrition is of course vital for healthy development. As for the modelling question, the only answer is to visit some agencies and ask them their opinion.

  203. MotleyHealth
    March 11, 2012 at 3:02 pm

    Hi Matthew, looks like you would do well to increase exercise – more weight training and more cardio. You are only exercising 3 days a week – why so many days off? If you want results you need to work harder.

  204. Matthew
    March 11, 2012 at 11:25 pm

    Thanks for your tip, I will work out every 1 day rest, I’m talking 2 days off at the moment as my muscle is sore and my leg as I don’t want to increase the soreness as the muscle need to keep repairing, as Im still taking 2 shakes a day. deffo will be going tomorrow. :)

  205. MotleyHealth
    March 11, 2012 at 11:36 pm

    Sore muscles may not actually indicate that muscles are repairing. Read Should You Train With Sore Muscles? Working With DOMS

  206. Matthew
    March 12, 2012 at 12:53 am

    Thank you for the link! I may go later on today then!
    you know when working like Mon, Wed, Fri, Sun,
    would it make any different like going to gym like mon, tues, wed, thur, fri, then the weekend off?

  207. matthew laraway
    March 12, 2012 at 2:27 am

    What can i eat with cottage cheese before bed? i been having it with PB but beentold it a bad idea?

  208. MotleyHealth
    March 12, 2012 at 12:34 pm

    Not really, so long as you are getting the same work in each week it should all even out.

  209. MotleyHealth
    March 12, 2012 at 12:36 pm

    Not aware of anything wrong with peanut butter, although I personally prefer to just have plain nuts, usually cashews.

  210. Matthew
    March 15, 2012 at 2:33 am

    While I’m doing this training in the morning.
    As I do have quiet alot of body fat.
    do you think it be a good idea to 30 mins run everyday, about 3 – 4 hours later after weight training?
    Then Chicken / steak meal about a hour after running.

    Thanks matthew

  211. MotleyHealth
    March 15, 2012 at 5:18 pm

    Hi Matthew, running is good. If you can do it 3-4 hours before weight training, with a meal in-between, this may be better. But ultimately, running will help you to burn more fat.

  212. Anders
    April 1, 2012 at 10:41 am

    For once I got the message from a health article! Brilliant. Just shared this via Twitter and Thanks again.

  213. MotleyHealth
    April 1, 2012 at 1:43 pm

    Glad you liked it Anders. What is Must be a new one. Will take a look.

  214. MotleyHealth
    April 1, 2012 at 1:59 pm

    Found it. Feel free to snip other pages you like!

  215. RB
    May 13, 2012 at 3:20 am

    I am 27 years old, 5’10 and about 175-180 pounds. I have a very fast metabolism and have always considered myself a thin and relatively fit person. I eat extremely clean and work out (weight train) as much as possible, sometimes 5 or more days a week. I rarely drink alcohol (1-2 beers every other week or so), and do not drink any sugary juices or coffee. The only beverage I drink besides skim milk and water is tea – I have a glass or two of green tea every day.

    In addition to the above, I walk to and from work every day, about 15 minutes each way. Sometimes I walk home for lunch too, which results in me walking about 1 hr per day. I also go for the occasional long distance run. I have been doing this routine for the past year, and overall have been living a relatively healthy lifestyle since I was 22 (past 5 years).

    I am mostly happy with the results I am seeing (weight, strength, appearance, etc.) with one exception. My whole life I have been unable to shed this small bit of lower stomach fat immediately above my waste line. My upper and middle abs are coming in, and my sides are tightening up, but no matter what I do I cannot get the lower stomach to tone. I look relatively ripped all over, including my middle and upper stomach, but the lower part is still soft and sticks out a bit. I don’t know what to do about this.

    I have had this problem since I was in high school. During my last two years of senior high I made the mistake of partying every weekend and drinking a ridiculous amount of beer. I first noticed the issue with my lower stomach during that time and have not been able to rectify it since.

    Do you by chance have any ideas for me on how to address this? I would greatly appreciate any information.

    Just for your reference, my diet usually consists of the following:

    Breakfast – giant bowl of regular oatmeal, a banana and a glass of skim milk
    Between breakfast and lunch – Any of the following: raw almonds, apple, kashi granola bar
    Lunch – two sandwiches – either albacore tuna or chicken on spelt/kamut bread with avocado for spread. Includes misc veggies, tomato, romaine, cucumber, etc.
    Between lunch and dinner – Any of the following: raw almonds, apple, banana kashi granola bar
    Dinner – Some kind of protein (fish, chicken, xtra lean ground beef, turkey) with vegetables (usually asparagus)
    After evening workout – fried egg whites and/or cottage cheese and/or blended shake with natural peanut butter, flax oil, skim milk and oatmeal.
    Occasional before bed snack – bowl of regular oatmeal

    I should note that I just started eating quinoa and I mix that into most of my meals including lunch, dinner, snacks and post-workout. Also, I should note that I do not take protein powder or any supplements as I feel that my diet provides ample protein.

  216. MotleyHealth
    May 14, 2012 at 7:22 pm

    Hi RB, all you can do is try to reduce calorie intake and do some more intensive cardio intervals to try to raise metabolism further. You may be taking in too much food, hard to tell, but oatmeal 2-3 times a day, 2 granola bars, this all adds up. See if you can make portions smaller without impairing your workouts and fitness progression.

  217. Phil
    May 29, 2012 at 3:39 am

    Great blog Motley…

    Just wondering…what do you think (individually) of microwaved bagged rice and hard-boiled eggs. I love the bagged rice, but doubt it’s good for me. I have no doubt the eggs are great for me though, but would love to hear your input.

    Also, i’ve developed a nasty habit of enjoying 2-3 shots of Canadian Club whiskey along with my usual 5-6 light beers in weekend sittings. Please comment on why i should change this ?

    And for your other readers…might i suggest ROLLERBLADING for cardio. I’ve discovered it to be an excellent cardio outlet, especially when done in sprint intervals. And the bonus is it very low impact.

    Thanks, phil

  218. MotleyHealth
    May 29, 2012 at 10:03 pm

    Hi Phil. Rice is not unhealthy if it is eaten in moderation and as part of a balanced diet. White rice is high GI though which means it will be digested and stored as fat quickly if you are not exercising (exercising depletes glucose (sugar) and the rice will replace). No idea about microwaved rice as such, but I do recall putting rice in a microwave at Uni and it turned into a solid brick, but that is another story. Eggs are great in all their forms. I only drink single malt Scotch whisky, generally from the Isle of Jura or Islay.

  219. Phil
    May 30, 2012 at 2:10 am

    Thanks kindly Motley…appreciate your thoughts.

  220. Dhim
    June 8, 2012 at 10:02 am

    Hey motley! I want to lose about 10 pounds in the next month, and also belly fat with that. But I want to maintain and increase my muscle. I work at night but try an get at least 7 hours of sleep when I get home in the morning. I am on a calories deficit diet. I do HIT cardio 3 days a week and weight training win compound excerises two days a week. My three main questions are how do I lose the weight and fat and maintain muscle? And should I keep my protein intake at 1 gram per pound? And also does my training regimen seem fit for my goals?

  221. MotleyHealth
    June 9, 2012 at 6:30 pm

    Hi Dhim, if you want to burn fat but increase muscle then I would suggest that you increase your cardio and weight training sessions. Try HIT twice a week with a longer cardio session added, and add an extra weight training session. Your protein intake should be OK, make sure your other calories are from nutritious sources.

  222. Dhim
    June 13, 2012 at 11:41 am

    Hey motley sorry to bother you again, but what do you mean by “HIT twice a week with longer cardio session added, and add an extra weight training session”?

  223. MotleyHealth
    June 13, 2012 at 2:47 pm

    Hi Dhim, this means each week do: 2 high intensity sessions, 1 long cardio workout (60 minutes of jogging for example) and an extra weight training session (so in your case, 3 weight training sessions). This is 6 workouts a week. To increase fat loss more adding another jogging / cardio session will help too.

  224. Dhim
    June 14, 2012 at 12:05 am

    Final question! How long do you think each high intensity session should be? And thank you so much for your help!! I’ve managed to lose 8-10 pounds in the last 2 and a half weeks thanks to your articles and tips.

  225. MotleyHealth
    June 14, 2012 at 12:16 am

    Hi Dhim, 20-30 minutes is a good time for HIIT. Spend at least 5 minutes warming up before performing a series of sprint intervals, then do a cool down jog afterwards.

  226. Jumper
    June 17, 2012 at 9:58 am

    Hi, I’ve been cycling to work and back (12 miles in total) 5 days per week and playing football once per week. Until now, I ate any food I wanted because I thought the exercise would offset the high calorie intake. But I have a small beer belly which I am trying to get rid of by changing my diet. Also, I’m going to start doing bodyweight exercises 3 times per week at home as I dont have any weights. So is it good to do 3 sets of 12 reps of push ups, 3 times per week?

  227. blet18
    June 17, 2012 at 10:47 pm

    Hey motley!
    I’v e lost about 10 pounds in the last weeks same as dhim. I can kind of fit into my old jeans when i was 140 (I’m 150 right now). But i still see some belly fat around my stomach. any tips?

  228. MotleyHealth
    June 17, 2012 at 11:29 pm

    Hi Jumper, more exercise is certainly a good move. Although 12 miles cycling a day is excellent, a poor diet that is high in calories will indeed stop you from losing weight. If just doing push-ups aim to do more than 36 three times a week. Build up to 100 at least along with a range of other bodyweight exercises.

  229. MotleyHealth
    June 17, 2012 at 11:47 pm

    Hi blet18, just carry on doing the same thing. 10 pounds weight loss is great progress so you must be doing something right.

  230. blet18
    June 19, 2012 at 2:06 am

    Hey motley also are there any specific workouts to gain muscle in about a month? Like so people can tell you’ve been working out.

  231. MotleyHealth
    June 19, 2012 at 12:56 pm

    Hi Blet18, if you want people to see that you have been working out then build your triceps and biceps up – people will see this when you are wearing a t-shirt. All muscle takes time to build though.

  232. Jeff
    July 29, 2012 at 8:10 pm

    I have recently started doing a cardio workout on the treadmill and have made major changes in my diet in order to get rid of the belly. My question is that I have read in other articles not to do any ab workouts until the fat is gone, because the ab muscles grow under the fat and you do not lose the waste line as quick. Is this accurate?

  233. MotleyHealth
    July 29, 2012 at 9:44 pm

    No Jeff, that is rubbish. OK, yes, if you build your abdominal muscles and lose no fat, then your waist will not get smaller. But if you are dieting and doing cardio as well as core workouts, then there is no problem in that.

    A good fitness program works the whole body – resistance training for the legs, core, upper body, back plus cardio work, both long endurance sessions and short intensive sessions. Do some bodyweight circuit training, running and weight training, eat healthy, and you will get in shape.

  234. Will
    September 13, 2012 at 1:05 pm

    Hi Motley,

    I just started working out, i have a bit of belly fat which i am not happy with and trying to get rid off. What and How many session would be good for me?

  235. MotleyHealth
    September 13, 2012 at 1:17 pm

    Hi Will, combine both intensive cardio and weight training. So sprint intervals, bodyweight exercises and some heavy lifting. 3 to 4 times a week should be enough.

  236. Will
    September 13, 2012 at 2:22 pm

    Thanks alot! May i ask, can you define/describe the body exercises please?

  237. MotleyHealth
    September 13, 2012 at 3:41 pm
  238. Bulking Up
    October 15, 2012 at 4:56 pm

    I am trying to bulk up, and lose the belly. Is it possible to do at the same time? I am on a two-a-day, where I lift weights in the AM and an hour of cardio in the PM. I have increased protein consumption and lowered the carbs to a minimum. simple sugars have been cut out as well. I need extra calories to gain muscle, but I want to lose the fat too.

  239. MotleyHealth
    October 17, 2012 at 12:39 am

    It is possible. It is not easy! Lots of cardio, lots of lifting, a very lean diet. Monitor, measure. Aim to increase the volume of your lifting, keep the nutrition up, do the cardio to burn off excess and work very hard.

  240. Demetius
    October 18, 2012 at 9:14 pm

    Hello . I have been lifting weights 4 times a week. I did mixed martial arts twice a week and cardio kick boxing twice a week as well as running on the machine 4 times a week for 30 minutes. Now I will admit I drank twice a week and usually 4-5 drinks on the weekend. I been lifting and exercising for three years straight now. My weight flunctates and my stomach goes up and down but it never goes away. It just goes from a smaller to bigger beer belly. I even went to a salad, with fish or chicken diet with fruit and protein. Sometimes I lose hope. I got discouraged and stopped running but never stopped lifting and boxing form time to time. Nothing seems to give me the results I want. I was losing so much muscle when I did alot of cardio. I lost like 20 pounds and didn’t have the same muscle mass. So when I got back on portein to gain the mass of course the stomach came back with bloating but sure enough my chest, back and arms got really big. What can I do to burn the fat and gain the muscle and could it be something physically wrong where I need to go to a doctor.

  241. MotleyHealth
    October 20, 2012 at 5:06 pm

    Hi Demetius, do you eat a small, carbohydrate based snack after the cardio? If you body has adequate nutrition it will not breakdown your muscle tissue after doing cardio. I am guessing that you need to adjust your eating to ensure that you avoid muscle wastage when doing cardio. Regular drinking is not going to help either though.

  242. Raveendra
    November 14, 2012 at 7:58 am

    Hi, I weigh around 86kgs and my BMI is 29 and i stand at 176cm aged 21, I have an obsession for chicken i include it in almost my every meal. I do not exercise but i walk home daily from office which is about 2km. I avoid breakfast daily and I have brown bread during the weekends. I have an ordinary meal in the night and I sleep late and i sleep for about 6-7 hours a day. What would you suggest me if i were to reduce my belly and decrease my weight? Is my excessive consumption of chicken hindering my chance to reduce the belly?

  243. MotleyHealth
    November 14, 2012 at 12:08 pm

    Hi Raveendra, you do need to change your diet, and also start exercising. Hard to say if you are eating too much chicken, but it is not normal to eat it with every meal. Are you also having rice or vegetables with those meals? This will add a lot of calories too. Bread at the weekends is not good either – limit all types of bread from now until you lose weight. 2km walking is healthy, but really it is not enough to burn fat or get fit. You have to do more.

  244. Larry
    December 5, 2012 at 4:37 pm

    This sucks. I used to travel extensively for work and had a co-worker overweight, completely unhealthy and all the warning signs. He quit smoking, drinking, started exercising and eating healthy. I saw him a year later. The results? Physically fantastic! Better shape then he’d been in his whole life. However, I’ll never forget what he told me over dinner of water and salad (me, a cheeseburger): “I have never been so unhappy and miserable in all my life. Where others are looking forward to a beer or a good meal after work, I no longer have those simple pleasures.”

    I can’t see me giving up beer and small animal over a fire on a Saturday afternoon with friends watching a ball game. How do you compensate between being in shape and quality of life?

  245. MotleyHealth
    December 5, 2012 at 5:24 pm

    Hi Larry, it is a matter of finding the right balance. You can stay in great shape without having to eat only salads and drink water. Now that he is in shape he could probably focus on getting fitter and eating a more balanced diet, and enjoying himself a little. However, when someone says “I have never been so unhappy and miserable in all my life” you have to wonder if this is not an exaggeration, or if there is something else troubling him, as there really is more to life than eating junk food and getting drunk. Although that can be fun too ;)

  246. Maddy
    December 7, 2012 at 2:29 pm

    Hi, I have been dong exercise on daily basis around 1.1/2 hrs in gym. I have lost weight over the period of 2 years. Now I h ave a big problem with my belly beer.. I have lift with last layer of fast on my belly but not able to get this flap. Yes I do drink but twice in a week and thats Rum. I really want to get rid of this last layer of fat on my belly and six pac.. plesae advice me…

    Thanks !

  247. MotleyHealth
    December 7, 2012 at 3:43 pm

    Hi Maddy, ideally you need to increase the amount of exercise you do, and add more resistance training to your workouts. And eat very healthy, very lean, cut out sugars, excess bread etc.

  248. Don
    December 18, 2012 at 9:59 pm

    Is there a particular cookbook you would recommend that contains recipes that follow these diet guidelines?

  249. MotleyHealth
    December 18, 2012 at 11:34 pm

    Hi Don, any Low Gi cookbook will do the trick really. Or you could just buy a copy of our short ebook, the Low GI Diet Plan, which does not currently have recipes but it does provide a list of foods you should be eating.

  250. Henry Townshend
    December 20, 2012 at 3:05 am

    Hi, I’ve been clean bulking and have gained stomach fat. I intend to cut and want to retain muscle and lose my stomach fat.

    Am I able to accomplish this by replacing my high protein, high carb diet with a high protein, low carb diet, a calorie deficit and doing my weight training (I do weights, primarily isolation training targeting chest, shoulders and arms 4 times a week)as per usual.

    Do I need to do cardio or exercises targeting my whole body or is the above sufficient?

    Thanks in advance

  251. MotleyHealth
    December 20, 2012 at 11:40 am

    Hi Henry, that should work. Adding some cardio will help too, and so long as you are taking in plenty of protein you will not suffer any serious muscle wastage.

  252. Qs&Ps
    January 8, 2013 at 2:22 am

    Not all people with beer bellies are overweight, Girls especially can bloat up from beer while being at a very fit weight. Beer is very bloating and gas producing. Stomach enzyme supplements can prevent beer belly bloat in people who are sensitive to the high gas causing ingredients in beer. Poor a capsule of high quality enzymes into a freshly opened beer stir and you will notice the beer goes flat quickly. For me and my girlfriend anyway, this prevents the dreaded and uncomfortable bloat.

  253. MotleyHealth
    January 8, 2013 at 11:45 am

    The health problem is not short-term bloating but long term fat accumulation. Making the fizz in beer go away will not help. Besides, the best beer is not fizzy.

  254. Pidsley
    January 17, 2013 at 2:31 pm

    You have probably been asked this a thousand times. I am 45 yo male with a hectic business and family home life. I really do not have a lot of time to fit exercise regimes in. Mornings – no chance. Lunch I usually work through, evenings , i’m too tired and usually work late. I’m sat at a desk for quite an amount of the day.

    What would be the most beneficial exercise that I could do when I have time to do it?

    I have started dieting to a 2000 calorie per day plan.

  255. MotleyHealth
    January 17, 2013 at 2:47 pm

    Hi Pidsley, everyone can find the time to exercise. If this man can exercise every day, you too can find the time. So, what to do? Warm up with 5 minutes jogging / running and then do 20-25 minutes of circuit training. Pick a circuit, the MotleyHealth 501 Home Weight Loss Workout (3rd one daown the page) is a good place to start and repeat those exercises as many times as you can in 25 minutes. You can do this in front of the tele at home, so no excuses for skipping a workout!

  256. suren
    April 2, 2013 at 3:33 am

    HI I am 6.2 inch height weight 93kgs and I have huge belly fat, and I am looking to reduce and to want 6 pack abs. And right now I have started cardio 20 mins of elliptical and 20 mins of cycling, and I do ab work out also but no improvement in the reduction of belly fat, and in the morning I have only one cup of oats with black tea, afternoon 1 bowl of white rice, night I have three chappathi for dinner this I used to follow in diet, suggest me how to reduce the belly fat and to get 6 pack abs. Need advice…

  257. MotleyHealth
    April 2, 2013 at 2:39 pm

    Hi Suren, you will not lose your belly fat if you eat white rice and chappatis every day. Read our page on how to lose belly fat.

  258. suren
    April 2, 2013 at 4:55 pm

    Hi whether instead of white rice and chappathi shall i take whey protein supplement for reducing belly fat and form up the muscle growth…..

  259. MotleyHealth
    April 2, 2013 at 6:49 pm

    Hi Suren, only if you are lifting weights, and also reducing all other food calories. It is better to start out with a healthy, balanced diet though. If rice and chapatis are making up a large percentage of your daily energy then you do not have a balanced diet. More vegetables, fruits, pulses and lean proteins are required, plus healthy fats.

  260. Colin
    November 4, 2013 at 8:54 pm

    Hi, just came across your article. I have lost 2 stone since August, and am now down to what I feel is a healthy 11s 12lbs, with a target of 11s 9. Cant seem to shift those last few pounds the last 3 weeks, yo yo ing .5 of a pound each way. Also, the jelly belly isnt firming up. I’m almost 44 and 5’8″. Walking fast and watching my diet, with NO BEER except on Friday and Saturday night has worked well, I am pleased, but the wobbly bit round the mid-riff won’t shift. Sit ups? Crunches? I dont do Gyms. . . any advice please?

  261. MotleyHealth
    November 6, 2013 at 3:13 pm

    Hi Colin, loose skin is often hard to beat, sometimes impossible with just exercise alone. Work that core though, keep exercising and eat a diet rich in nutritious vegetables, fruits and protein to give the body every chance to repair itself. Give it a little more time.

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