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Losing belly fat with healthy diet and exercise

Read this guide to learn how to lose belly fat and get a flat stomach. Our no-nonsense guide provides diet and exercise advice for all age groups. Ask questions in the comments below.

Woman performing a seated bicep curl

Fitness and weight training is central to fat management

The desire to lose belly fat is often the reason why people want to lose weight and get fit. Here you will learn just about everything you need to know about losing weight and reducing your stomach.

In this guide we provide you with the our diet rules for losing weight and getting a flat stomach; specific advice for men, women, teens and seniors; exercise and lifestyle factors and exercises which are needed to maintain a healthy weight.

At the end of the guide you will find several of our fitness workouts that will help you to lose weight. Learning how to how to lose belly fat properly is the first step in permanently having a flat stomach.

Of all the body changes that people wish to achieve, losing belly fat ranks at the top along with slimmer thighs (women) and bigger biceps (men). A relatively small number of people also wish to achieve on of the greatest fitness goals – the elusive six pack!


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Combined with a fitness plan, these tips to lose belly fat will speed up weight loss and get you in shape in no time. Not everyone wants a “washboard abs”, but if you just want to trim down some inches around the waist and get a flatter stomach, these tips can really help you.

Even just a thin layer of fat covering your stomach can be hard to shift. It takes a combination of strict diet and exercise to tone your abs. Patience and perseverance are the too most important tools!

Why lose belly fat?

Central obesity, which is mostly belly fat (visceral fat) with a thick layer of subcutaneous (skin) fat, is extremely bad for your health.

Losing this fat can greatly reduce the risk of developing serious health conditions in the future such as diabetes and heart disease. There is growing evidence that many chronic diseases are caused by poor lifestyle choices such as poor diet, excessive alcohol consumption, lack of exercise and smoking. We have discussed this topic in greater detail here.

However, most people wish to lose it simply because they want to have a fitter looking body.

The Diet Rules: “Fat burning” food


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Happy young woman with a perfect waist

MotleyHealth’s Rules

1. Foods that help you to lose weight

Eating more of these foods, when combined with a calorie restrictive diet and exercise, helps to burn all types of fat.

  1. Oily fish
  2. Vegan soups
  3. Beans and lentils
  4. Whey protein
  5. Oats – especially good for breakfast
  6. Cottage cheese
  7. Bananas
  8. Lean meat
  9. Eggs
  10. Grapefruit

Try to include these foods in your diet and you experience improved health and faster weight loss. For more advice on food read the section about healthy foods choices. It is not just healthy food though, you still have to control how much you eat (i.e., Calories).

2. Junk food, sugar and fat

To lose stomach fat you have to throw out the junk food. You are what you eat, so don’t eat junk. Do not keep junk food like cookies, chips, sweets and other similar products in your house.

Junk food and addiction to sugar is considered to be the greatest cause of belly fat today. If you do not have these bad foods lying around, you will not think about them and after sometime, you will break the bad eating habits.

Most weight loss plans provide excellent nutrition advice and motivational tips to help you keep your healthy diet on track and this is essential for losing belly fat. But, why is junk food so bad?

Mostly it is due to the high sugar content of junk food. Most junk food consists of refined carbohydrate and sugar, which when eaten quickly raise blood sugar levels, leading to reduction in fat burning and increase in appetite.

3. Eat Low GI carbohydrates

Consumption of carbohydrate is essential for losing fat, but there are good carbohydrate and bad carbohydrate.


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Refined flours and the foods that they create, such as white bread, pasta, donuts, cakes and biscuits (yes, biscuits cause weight gain) should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat, which is the opposite of how to lose fat!

“Good carbs”, such as fresh fruits and vegetables, should be eaten instead.

Slow release carbohydrates are also beneficial, such as oats, brown rice, some pulses and sweet potato. A diet that takes most of its carbohydrate from fruits and vegetables, as opposed to refined flours, is healthier.

Our Low GI Diet Plan - ebook!

Our Low GI Diet Plan – ebook!

Our Low GI Diet eBook teaches how the glycemic index can help you to lose weight. Ideally granary or wholemeal bread should be eaten instead of white bread, and biscuits / cookies and cakes should be avoided.

Consuming too much carbohydrate can bump up your insulin level, which can slow down your metabolism (insulin stops the body breaking fat down).

Your body cannot metabolize too much carbohydrate at once because the body does not need so much energy at once.

The excess sugar from the carbohydrates will just turn into stomach fat.


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For a more complete explanation of this process read our page, What Is Fat? Much research has shown that adopting the Atkins Nutritional Approach, i.e. a high fat/protein diet, is the way ahead to lose weight fast.

Avoiding carbohydrate increases the fat burning metabolism (lipolysis), which helps to reduce fat to get a flat stomach, and this is a key element to your flat belly diet plan.

Combine your meals with a good mixture of protein, carbohydrates and vegetables. Your source of protein should be in the size of a deck of cards; the carbohydrates in the size of your palm and the major bulk of your meals should come from vegetables, ideally low GI vegetables.

4. The natural way – eat like a cave man (or woman)!

Palaeolithic woman hunting for foodFollowing a natural food idea is a great way to lose fat as if combines the rules above, that is you avoid all junk food and all processed food, sugar and saturated fats.

Following a Caveman Diet or a Low GI diet are two ways to lose fat the natural way.

It is important that you avoid gimmicks and pills when try to lose weight.

You need to make a lifestyle change and carry on eating a healthy diet and exercise after you lose weight.

Systems such as the Lemonade Cleanse / Maple Syrup Diet may aid fast weight loss initially but in the long-term there is a much greater risk of putting the weight back on again. Slow and steady is best.

5. Stop comfort eating

Try not to have late night snacks. The main problem with late night snacking is that there is not much activity done afterwards. People go straight to bed right after the late night meal because they are tired.

So, this will cause high sugar levels in the blood stream and no energy spent after that. The excess sugar will just turn into fat very quickly.

You can reduce you hunger and food cravings by following a low glycemic diet. Fluctuations in blood sugar causes increases in appetite.

Losing stomach fat requires a strict diet so avoiding hunger is essential. Late night snacking is often emotional eating and not eating to nourish.

6. Drink less alcohol

It is important to decrease alcohol consumption if you drink a lot because frequent drinking (of alcohol) causes the accumulation of visceral fat.

Excess alcohol consumption can really give you a fat stomach. Have you seen people who are slim all over but have a beer belly sticking out?

Well, that is the effect of excess alcohol consumption. Alcohol does not contain any nutrients at all.

Most of the additional the energy consumed through alcohol will be stored as visceral fat. If you want to lose weight fast then you need to stop drinking for a while.

You do not need to give up alcohol completely, but just drink in moderation. Do not drink everyday and limit yourself to just one glass of wine or one bottle of beer.

Eat fewer Calories

Losing fat really does all come down to a calorie deficit. Even if you are reducing the empty carbohydrates and eating low GI vegetables and lean meats, you still need a calorie deficit to lose fat. Many people insist that it is not how much you eat but what you eat; this is only partly true and as we have discussed before, all diets are equally effective.

The basic rule of weight loss is that for every calorie deficit of 3500 Calories you will lose one pound of fat. This is because one pound of fat contains around 3500 Calories of energy.

To lose 2 pounds in one week you need a total calorie deficit of 7000 Calories, which is 1000 Calories a day fewer than your body needs. Note that this is not 1000 fewer Calories than you current eat; this figure is not important in the weight loss calculations.

The only people who lose significantly more are those who are extremely overweight – they can lose five to ten pounds in a week. For a daily deficit of 1000 Calories you need to follow a strict diet plan. Exercise will help, but diet really is the key.

Lifestyle changes

1. Sleep in the dark

Sleep research has shown that sleeping with a light on, even just a dim night light, is enough to cause changed to appetite.

Researchers found that subjects that sleep with a light on gain more weight.

2. Fitness and strength training

Exercise is vital for weight loss and long-term health. Exercising has an immediate effect on weight, in that as you exercise you burn energy (mostly glycogen stored in muscle tissue).

The body replaces the lost energy by breaking down sugar reserves in fat cells. This is why we lose weight (fat) when we exercise.

Exercise also helps build muscle and this means that your metabolism is raised permanently.

Finally, the more exercise you do, the fitter you get. The fitter you are, the more you can exercise and the more calories you burn.

If you do not know how to get started, find a fitness class, hire a personal trainer or learn from or guides. Below is our essential guides to exercising for fat loss.

What type of exercise aids weight loss?

1. Abdominal crunches: do they work?

Crunches are a great core workout for circuit trainingIn short – no, they do not. Crunches are done to develop the abdominal muscles. This will not cause your abdominal fat to melt away.

For that you need cardiovascular and full body workouts, not just crunches.

However, crunches are an important part of your overall fitness – a strong mid-section makes you more athletic, more stable and will help in many aspects of life in general.

2. What is the best exercise to lose weight?

The question that is so often asked. But it has now finally been answered by sports scientists; researchers from the Duke Uni Medical Center have found that aerobic exercise is more effective at burning visceral (belly) fat than weight training.

Visceral fat is the least healthy of fat too. It causes diabetes, heart disease and some forms of cancer.

“Resistance training is great for improving strength and increasing lean body mass. But if you are overweight, which two-thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.” – Dr. Cris Slentz, Duke University Medical Center, 2011.

However, many fitness instructors and personal trainers get excellent results from a combination of cardiovascular and resistance training.

One theory is that by performing a variety of different exercise you activate more metabolic pathways which can speed fat loss.

One big advantage of doing some resistance exercise as well as cardiovascular is that you can exercise more. If you are unfit and have not exercised in years, or decades, it is often easier to do a longer session in the gym on resistance machines than it is to perform intensive cardiovascular exercise for the same duration.

3. Short and intensive weight loss solutions

If you have left it almost too late to lose weight, then follow the MotleyHealth 7 day exercise and diet plan to help you lose as much weight as possible in one week.

4. Stomach exercises for firmer abdominal muscles

Remember to do intensive cardiovascular workouts, compound weight training, and control your calories intake first, then target your abdominal region with some of these exercises.

Many of these exercises will help you to tone the muscles to help lose lower abdominal fat as well as build stronger and more visible abdominal muscle.

5. Exercise frequently

The key to losing belly fat is to exercise often. We suggest exercising at least 7 times per week.

If you can fit in 2 workouts a day all the better. Although sports research has indicated that intensive exercise is most effective, this new research suggests that really it is just a matter of burning more calories.

Whether you spring or walk makes little difference, so long as you do the work. Sprinting obviously burns calories quicker than walking but if you can only walk that just means is that you have to exercise for longer each day.

There are many exercise routines that will help you to get a 6 pack once you have lost all your fat. The most important thing is to combine different workouts. Weight training is essential, as building muscle speeds metabolism.

Intensive exercise, such as interval training and circuit training burns fat fast. Keep it varied, and you will lose weight. Remember that although stomach exercises will not help you to lose fat, they will help to tone the mid-section and develop your abdominal muscles.

If exercise is simply not an option for you then you should read the section on How to Lose Weight which explains the role of food, hormones and fat loss. Although diet plays the most important role in losing weight and body fat, exercise really is essential.

Fortunately there are some fitness and weight loss plans that are tailored to help people lose fat. We have many workouts in our fitness section.

There is really no single “best exercise” to lose fat, what is important is that you do exercise on a regular basis and burn as many extra calories as you can.

Further guides to losing weight and getting in shape

1. Weight loss advice for men

Belly fat seems to be a huge problem for lots of people, especially men. Naturally, men tend to hold more fat around their waistline (this is visceral fat, or internal fat), which we call love handles (also known as beer belly or pot belly).

The rules on how to lose fat for men do not vary significantly really, but there are a few considerations concerning lifestyle, physical fitness and diet.

Besides the biological nature of men, modern lifestyle also has a huge impact on belly fat; as work, stress, entertaining clients and lack of exercise contribute to the accumulation of stomach fat.

Belly fat is usually a very stubborn type of fat, in that it requires a lot of work to reduce it. The best way for men to lose weight is through a combination of cardiovascular exercise, weight training and a lean muscle-building diet.

Our article on how to lose your beer belly provides more specific information for men. Losing your gut and getting a flat stomach can be a slow experience, but it is certainly worth the efforts.

The rewards are not only a better looking and fit body, but also improved long-term health. You can also learn how to get rid of “man boobs” here.

2. Weight loss advice for women

an exercising woman's torsoMany women accumulate stomach fat, especially after having children. Really the same approach needs to be taken – combine regular exercise with a healthy diet.

It is very easy to develop bad eating habits when nurturing a baby. Irregular sleep leads to poor diet and emotional eating and also causes weight gain. We also have articles on losing baby fat as well as a set of new rules for women that you may find useful.

3. Diet and health tips for teenagers

We have had many teenagers ask what they can do to lose fat. Really the best thing to do is adjust your diet and get more active. Reduce sugar intake, which includes sugar in processed foods, junk food, cakes and cookies.

Eat more lean proteins, less starchy foods and start exercising more. Teenagers have a great advantage over adults as they are more energetic and have a faster metabolism.

Weight loss is still relatively easy for teens so long as a healthy diet is followed and regular exercise is taken. However, teenagers do require more calories than adults to ensure healthy growth and development.

If your school does not provide adequate exercise or sports then join an after school club. Martial arts, dance or scouts will all provide plenty of exercise and activities to help get you fit. Read our article on teenage health and fitness to learn more on this subject.

4. Weight loss advice for seniors

a healthy and fit gentleman in his 50'sLosing weight becomes harder as we age. Metabolism tends to slow down which means that it is far easier to gain weight. Also we become less active as we get older which just adds to the problems.

However, this does not have to stop you from losing weight. Sir Anthony Hopkins lost 80 pounds after following a strict diet and walking program.

Remember that diet is more important than exercise to lose weight. You will never be able to burn of excess energy through exercise (only professional athletes are able to do this).

The key is to reduce the amount of calories consumed while maintaining a healthy and balanced diet. One word of caution, although higher protein diets aid weight loss, research has shown that high protein diets can lead to a reduction in bone density in older women.

It is therefore important to do some weight training exercises as part of your weekly fitness routine to ensure that both muscle mass and bone density is maintained. Read our article Over 50′s exercise advice to learn more.

5. A little belly fat is natural

Remember this fact: belly fat is natural. Its main purpose is actually to protect the vital internal organs. To lose all your belly fat is to defy nature. This is why it is so difficult to achieve.

You can do it if you stay focused and work hard. The fat that surrounds the internal organs can be burnt off with intensive exercise. weight training and a sensible low sugar diet.

MotleyHealth.com provides many well structured diet plans which provide the best ways to lose fat. This really is the key to training your body how to lose fat.

6. Other diet plans for losing fat

There are many well researched and healthy diet plans available to help you lose your central stomach fat.

The much misunderstood Atkins diet is still a very good way to lose weight. The The Dukan diet is becoming more popular and follows in the footsteps of Atkins with more care over ensuring that you eat a healthy low GI diet.

1 Final rule to get fit and healthy again – change your life!

There is only one reason why you are overweight now. It is because in recent years you have gone from being a healthy person, maybe without realizing it, to being an unhealthy one.

When at school our eating habits are restricted. Children can eat only during lunch break.

Exercise is compulsory. This trend continues for a while after school for many people, as they follow sporting pursuits and their eating habits remain the same.

But time passes, and the good habits instilled during our formative years are eroded away. We snack, we eat extra meals, we become sedentary, stop exercising, stop playing sports, stop running for fun, stop cycling our bikes or climbing trees, stop digging holes and stop chasing friends for the thrill of the sprint.

We stop, we eat and we get fat!

For some it happens in a few months, for others it may take a decade before the rot sets in. But the reason is the same: we stop caring.

We forget what it is to be free, to be young, to have fun, to run with no reason, to climb and not care if we fall, and to stop to eat only when we have been called five times.

The one true rule to losing weight and getting slim again is to change, to go back to be young again.

Develop a strict eating regime and stick to it. Follow a fitness routine and diet plan and never skip a class (unless you have a letter from a parent).

Get up and change your life. Be young again. Be fit again. Be slim again. Be happy again. Remember, we are here to help.

The real key to losing weight is to reverse the bad habits that have been formed over the past years.

Being overweight is simply the result of eating more food than you need. As we grow older our daily calorie needs generally reduce, so diet must be adjusted to compensate.

When people continue to eat throughout their twenties in the same way that they ate during their teenage years they will put on weight.

A healthy diet really does help to reduce hunger and keep you slim. Regular exercise helps to burn more calories and reduce hunger by controlling the hormones that regulate appetite. Diet and fitness really is the answer.

We hope that you find our article useful. You should now have a good idea of how to lose belly fat. The trick now is to put this information into action. If you have any questions please ask below.

There really is no one single trick to lose belly fat; you have to adopt multiple lifestyle changes to improve your diet, be more active and get fitter. It takes time, but it is never too late to get started. We are here to help.

Selected references

The Effects of Aerobic versus Resistance Training on Visceral and Liver Fat Stores, Liver Enzymes and HOMA from STRRIDE AT/RT: A Randomized Trial” by Cris A. Slentz. Am J Physiol Endocrinol Metab August 16, 2011 ajpendo.00291.2011. Abstract – ncbi.nlm.nih.gov (accessed August 2011).

Busting Food Myths with Nicole Senior” GI News. Accessed Sept. 2011. “Effects of an Energy-Restrictive Diet With or Without Exercise on Abdominal Fat, Intermuscular Fat, and Metabolic Risk Factors in Obese Women” by Ian Janssen, Anne Fortier, Robert Hudson, and Robert Ross. Published in Diabetes Care March 2002 vol. 25 no. 3 431-438. Abstract – DiabetesJournals.org, accessed June 2008.

Exercise-induced reversal of insulin resistance in obese elderly is associated with reduced visceral fat” by Valerie B. O’Leary el alJournal of Applied Physiology May 2006 vol. 100 no. 5 1584-1589.

Inactivity, exercise, and visceral fat. STRRIDE: a randomized, controlled study of exercise intensity and amount” by Cris A. Slentz et al, Journal of Applied Physiology October 1, 2005 vol. 99 no. 4 1613-1618

Photo credit: Glenn Francis, Pacific Pro Digital.

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  1,130 comments for “Losing belly fat with healthy diet and exercise

  1. MotleyHealth
    April 22, 2013 at 2:07 pm

    Hi Jack, in short, more exercise, less food. Protein powder will lead to more belly fat if, and only if, you are still consuming more food than your body needs. To lose fat you must eat less than the body needs. Consider splitting cardio or weight training workouts.

  2. Benki
    April 22, 2013 at 2:44 pm

    How does body gets toned with exercise? When does exercise with diet starts showing up results? what is BMR and how is it related with burning fat?

  3. MotleyHealth
    April 23, 2013 at 11:24 am

    Hi Benki, exercise does 2 main things with respects to how we look; 1. it helps to burn fat and 2. it builds muscle. So the body gets “toned” with a combination of fat loss and muscle gain.

    BMR = basal metabolic rate. This is how much energy your body requires each day for normal functioning (breathing, digestion, repairing cells etc.) while at rest. BMR can vary in adults from around 1100 kcal/day to 2500 kcal/day. The average BMR is 1500 kcal/day. People have different BMR’s, you cannot calculate it without medical aid.

    There are many BMR calculators / formulas online but none are accurate and you could easily end up eating too much or too little if you use a calculator.

  4. Benki
    April 23, 2013 at 11:32 am

    Lovely… thanks for the reply

  5. Benki
    April 23, 2013 at 11:46 am

    I am 159cms and weigh 112 pounds. what should be ideal weight and BMR?
    Just to confirm, ideally BMR is the calories required per day for normal functioning of the body?

  6. MotleyHealth
    April 23, 2013 at 12:00 pm

    That is right Benki. And it is not possible to accurately calculate. For example, using the calculator on Diabetes.co.uk, your BMR is 1,273 kcal. Remember, this does not include any calories used in movement (standing, walking etc).If you are active in work and exercise daily then your calorie needs may be as much as 2419 kcal.

  7. Benki
    April 23, 2013 at 12:31 pm

    Oh wow, what an explaination… I am really impressed with your answer. I am working on my diet(to eat healthy nutritous food) and exercise moderately to get my body toned. I will update you the progress, its really motivating to read the information on this site and discuss with you. May God Bless you for wonderful work.

  8. MotleyHealth
    April 23, 2013 at 2:29 pm

    Benki, this new page explains BMR better and gives and example.

  9. Tara
    April 28, 2013 at 10:41 am

    I am only 16 years old and my weight is 188 lbs.I am really worried. I don’t know what to do? I don’t look that fat but i do have both stomach and thigh fat.
    Please help me reduce it.Tell some suitable exercises or anything???

  10. MotleyHealth
    April 28, 2013 at 11:40 am

    Hi Tara, read the article above and follow the links – there are a lot of suitable exercises listed on this site. Healthy eating is also important.

  11. Zii
    May 2, 2013 at 1:21 pm

    Hi. I am 18 years old and having some hormonal imbalance so I was advised to control my food intake and have low GI foods. Physically, I really really hate my bulging stomach. I am 5’1 and I weigh 122 lbs/55 kg. My ideal weight should be at least 105 kg. I do high intensity cardio workouts w/ some zumba and dances (when I get tired) an hour almost everyday. I did lose a few pounds but is still isn’t enough. I just want my bulging ugly stomach to disappear. I think I do work hard enough to be fit but still, I get upset at times. Like I’m doing all these dieting and exercising but my ugly stomach still looks the same. Can you give me more advice and what kind of daily regimen or workout should I do? My stomach always makes me feel self-conscious and insecure, huhu. Sorry for whining. Anyway, thank you very much! :)

  12. MotleyHealth
    May 3, 2013 at 5:36 pm

    Zii, the most important tip I can give is this: Just stick to the plan. If you maintain the exercise and eat healthy, and do not binge or sneak in naughty snacks, you will lose weight. Daily regimen – be active, exercise 45-60 minutes, eat 3 balanced meals a day.

  13. kelly yaaj
    May 4, 2013 at 4:48 pm

    hello i am wondering if i do situps and crunches everyday in the morning and at night? will that help me lose my baby fat?

  14. MotleyHealth
    May 4, 2013 at 8:08 pm

    Hi Kelly, it will help, but it will only help a little. You need to improve your diet and do some cardio and some resistance exercise (weight training, bodyweight circuits etc.).

  15. kelly yang
    May 6, 2013 at 2:48 pm

    oh ok so cardio will be the best one. i see. how about the treadmill on mornings and night. sorry i have been trying so hard to lose weight.

  16. MotleyHealth
    May 7, 2013 at 12:03 am

    That is fine Kelly, just keep building your fitness.

  17. annie
    May 8, 2013 at 5:30 am

    How I loose my body weight through spell. I woke up one morning to find out
    that my body system has changed in its functioning and after a week my body
    weight begin to increase rapidly until it get to about a weight of 120-180
    kg. It was a helpless situation for me because I’ve been to so many places
    without a right diagnosis of what to Dr. Agbadi for his services rendered
    and helping me regains my normal life. If you is really happening. My days
    of mystery came to an end after I meant with DR. Agbadi. He gave a precise
    diagnosis to the excess weight and told me to send my pictures which I did.
    And then he bought some items which he uses to cast the spell.

    Surprisingly, after a week my body weight return to normally
    and it was unbelievable. I’m forever grateful need his helping hands
    contact him on his Email(crazy charlatan’s email removed)

  18. MotleyHealth
    May 8, 2013 at 9:35 am

    Hello Annie, and all others who may be reading this after searching for spells to reduce belly fat – these are all scams, designed to take your money.

    Getting fat is not a mystery – it is because you eat too much.

    Losing fat is not a mystery – it is done by eating healthy, eating less and exercising more.

    If anybody tells you different they are a lying, thieving, snake oil selling charlatan.

    Of course, I will happily review the scientific evidence if there is some – has there been a double-blind placebo study using spells to aid weight loss?

    Awaiting your reply,

    Team MotleyHealth.

  19. Tony
    May 11, 2013 at 2:27 pm

    Hello, I think what you’re doing here is magnificent. Thanks for taking the time to educate all of us about the importance of eating healthier and exercise. I recently started to work out again after 15 years of being a couch potato. After marriage and having 2 great kids, I’ve gained over 35 lbs. I’m only 5 ft 6 and in my 40s. I am realistically shooting for about 150 lbs. I’ve noticed that running is harder on my knees now. I can only run 2 to 3 times a week now instead of 5 to 7. I bike about 1-2 times per week as an addition. Hardest part I realize is cutting down on eating rice. I’m Asian. What would you suggest as an alternative? Thanks in advance and you rock!

  20. MotleyHealth
    May 11, 2013 at 6:16 pm

    Just have vegetables instead of rice. Rice is a staple food – it is a vital energy source for those who have no alternative. You have an alternative – vegetables!

  21. Dexter
    May 20, 2013 at 2:05 pm

    Hi!
    I am 15 years old I have a beer gut! What will I do to have a flat stomach and my weight is 120 kg..what will I do to reduce my body weight, cause my uniform is not fit to me because of my stomach.

    PLEASE REPLY IMMEDIATELY BECAUSE I WANT TO HAVE FLAT TUMMY BEFORE SCHOOLING.

  22. MotleyHealth
    May 21, 2013 at 11:58 am

    Hi Dexter, at 120kg it sounds more like total body fat is a problem. You need to totally change the way you eat and start exercising. Follow the advice above, read our healthy eating guide and start exercising to lose weight – see our fitness section.

  23. Benki
    May 29, 2013 at 9:10 am

    Motley,
    Does Swimming 45min/day for 5days a week and 2-3hrs brisk walk per week build body muscle??

    I am taking lot of time to get toned up and loose 2kgs. Need motivation to continue. Please help

  24. MotleyHealth
    May 29, 2013 at 10:52 am

    Hi Benki, you will build some muscle through swimming, but it will be very lean and built for endurance. If you wish to develop more toned muscles, you really need to lift some weights. See http://www.motleyhealth.com/strength/beginners-weight-training-exercises for more info on this.

  25. Benki
    May 29, 2013 at 10:57 am

    Thanks Motley, I have l5-S1 slipped disc my doctor does not encourage any sort of weight training. No other way???

  26. MotleyHealth
    May 29, 2013 at 11:07 am

    Hi Benki, I am not experienced with this topic, however, this page does provide some advice on the topic: http://chadwaterbury.com/how-to-lift-with-a-herniated-disc/

    It is possible to do some weight training. It may be worth speaking with a personal trainer or physiotherapist with slipped disc experience and develop a training plan which will allow you to increase your muscle mass without aggravating the condition.

  27. Benki
    May 29, 2013 at 12:22 pm

    Sure. Thanks

  28. Raj
    June 11, 2013 at 1:42 pm

    Hi there,i am 30 years old my height is 5.1,and i weigh 62KGs,i feel so embracing to go out,i and i really want get rid of my belly.can you please give some advice,
    Please Help

  29. Alejandro C.
    June 17, 2013 at 6:11 pm

    Hi, I’m 16 years old and I wanted to ask what kind of cardio workouts I can do to lose weight at around 3 months or so, because I wanted to get ready for soccer season this winter at my high school and my coach really encourages me that I lose weight because I don’t really run as fast as I’m supposed to. I weigh 158.8 pounds and I wanted to lose 38 of those pounds in 3-4 months, I also really wanted to know what would be your recommendation for a daily diet. thanks.

  30. MotleyHealth
    June 17, 2013 at 8:13 pm

    Hi Alejandro, well, I highly recommend you start running – this is pretty vital for soccer. Also, take a look at our page Football Training Drills and Soccer Workouts. As for diet, you cut out all the junk, 3 meals a day, vegetables, lean proteins (chicken, eggs, fish) and plenty of fruit etc. You need to start putting the hours in daily if you want to be in shape for soccer, it is a really demanding game.

  31. Adam
    July 10, 2013 at 11:30 am

    Hi, Im 13 years old and I need to lose belly fat. I weigh 168 pounds and im 5’4, I come from a big family but I need to lose this weight for football. I want to lose at least 20 or 30 pounds before next year. I workout and run a lot. My weight has never held me back or made me slower, but it has held me back from taking my shirt off at the beach and stuff. Help Me Please

  32. MotleyHealth
    July 11, 2013 at 11:23 am

    Hi Adam, just keep up with the exercise you are doing and stop eating junk food. Try not to snack between meals, and if your family meals are not healthy, try to raise the topic at home, it will benefit all the family. As you grow over the next year you will be using up more energy, so a combination of exercise and healthy eating should be all you need. What exercise do you do other than running, and for how many days a week do you exercise? Aim for 4-5 days if possible. The more you do, the fitter you will get.

  33. adam
    July 14, 2013 at 1:53 pm

    I do 50 yard suicides (10 reps and water in between) and I do tackling drills for 30 minutes.

    I workout 3 to 4 times a week, Thank you Motleyhealth

  34. MotleyHealth
    July 14, 2013 at 6:15 pm

    Sounds pretty good, maybe build up your endurance with some longer runs, say 3-5 miles. This will aid your game too.

  35. Unsa
    July 23, 2013 at 8:36 pm

    Hi, I’m 5 ft 2 inch and weight 110lbs….. I’m not fat but I have a belly fat … If I do cardio I would become slimmer…. What should I do? I eat healthy diet like salad, grilled foods, soups…. What should i do? I had a c- section… When I changed my eating habits I lost 20 lbs… I wanna lose my belly fat….

  36. MotleyHealth
    July 23, 2013 at 10:40 pm

    Hi Unsa, your Body Mass Index (BMI) is 20.1 which is healthy. Sounds like you just need to work on your fitness – exercise more often, do some weight training / bodyweight training as well as cardio.

  37. Augustine Domfeh
    August 5, 2013 at 7:37 pm

    I love these articles

  38. Sabbie
    August 13, 2013 at 11:54 am

    Hi I am Sabbie. I recently recovered from anorexia. My body is quite toned though there is still belly fat. Besides that my whole bod is toned. Although i really wanna fix my stomach. I wanna become more toned quickly. I do a half an hour of abdominal exercises a nite which includes planks, bicycle crunches, side planks, leg lifts etc.. I also am a clean eater, I dont eat any processed or sugary foods. only healthy wholegrains, lean meats, moderate of dairy (cottage, greek yoghurt, goats cheese etc..) Although its still there! I really wanna get more toned though dont wanna loose any weight as I am already still quite skinny. Please help!

  39. Lasma
    August 14, 2013 at 5:19 pm

    MotleyHealth
    Hi i am Looking for ur advise really badly can u please help me my weight is 120kg and BMI is 39 the reason of this weight is My PSO syndrome i dont have too much eating habit or sugar taking habit i hardly manage my this weight from last 5 years but now i am trying to conceive and Dr said i need to lose weight i need my BMI between 25 to 28 than my dr can refer me in the hospital i am 32yrs old and really looking for ur help please help me and guide me waiting for ur email

  40. MotleyHealth
    August 31, 2013 at 9:26 am

    Hi Lasma, really your doctor should be giving you this advice, as it is they that are telling your to lose weight. Ask to be referred to a dietician. However, it is very likely that you are eating too much and this is preventing you from losing weight. Reduce calories, start exercising and you will lose weight.

  41. MGopinath
    June 4, 2014 at 3:06 am

    Very good info

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