How to get rid of belly fat?

[botchjob23]

Stop eating I hear you cry!!!

Well I am trying and my diet, although not amazing, is improving. I still have a very obvious roll of fat around my belly area. Certainly not helped by having 2 c sections but I was never the washboard stomach type even before them. Even when I lose weight the roll is still there and I suspect it always will be now due to scar tissue etc. But it feels really big at the moment and I genuinely can't wear anything unless it skims my tummy because anything remotely figure hugging just makes it stand out terribly.

What are your tips for reducing belly fat?

Reduce your calories and do aerobic exercise and weights.

What is your diet on a daily basis? When I have cut fat in the past, I have to be very strict. I normally cut breakfast, salad/lean carbs for lunch, then something like fish and baked veg for dinner. No booze. No snacks unless it’s fruit, nuts, or something low cal like a Skinny Whip bar. The weight falls off eating like this but the issue is as soon as you stop it comes back lol

I lost most of my belly fat when I cut carbs.

I had it explained to me that belly fat is the body's fat store. Carbs give your body energy, so if you are regularly eating carbs you are giving your body a regular supply of easy access energy to keep itself running. If you take away the sources of quick, easy access energy, the body has no alternative but to deplete it's stores of fat to keep itself going.

That's a very simplistic explanation, and no doubt I will be put in my place and told I am wrong, but it made sense to me and the belly fat and thigh fat did disappear without too much change to my activity levels.

Lowering my carbs and getting my pcos/hormones under control was the key for me when I’d lost everywhere but stomach

No sugar. Eat less than you burn up, but not so much it makes you go crazy and binge. Keep at it for 3 months and don't cheat / kid yourself about what you're actually eating. If you do this PROPERLY you'll lose weight.

I go to an exercise class 3 times a week. The trainer says that the only answer is cardio.

Ugh I sort of suspected this would be the answer. Of course I know I need to reduce my calories in order to lose weight but the thought of no carbs, sugar or booze really depresses me.

I am trying to walk more. Trying to eat within a calorie deficit without depriving myself too much. I am googling fat burn home workouts. But I sometimes think I'm just destined to stay fat because my motivation for this stuff is so low.

You don’t have to completely cut them out but moderate them heavily.

I’ve known a lot of people have success with Slimming World if you lack motivation to do it alone.

@Hellskitchen24 I once lost two stone on slimming world, it really worked for me. But once I stopped following it the weight piled back on. I think I need to find sustainable ways to keep it off. It's about changing my mindset and habits in a way that will last. Although I'm quite tempted to do SW just to get a bit of weight off in the first instance.

Really recommend this book: amzn.eu/d/2VeXLa8

I thought low carb would be horrendous, but after the first week or so I adjusted. I don't miss them at all now.

I enjoy a roast potato or a lasagne from time to time, they aren't gone for good, but I don't miss them.

I think sugar is quite addictive. I definitely want more when I have it. If I don't have sugary, carby things I don't feel the need.

You can't 'spot reduce' fat from any area. You can lose weight overall, and you can improve the muscle tone in specific areas, but there's no diet or exercise that will target fat in one particular part of your body.

I think unfortunately some of us have a natural body shape where we store our fat round the waist (apple) or just below it (some pears). This means that the belly fat will always be the 'last man standing'. The only way to shift it would be to have no spare fat at all, but obviously that would probably mean your arms, legs and face might look thinner than you prefer and also rusk dropping your weight too low.
You can avoid making it look worse by minimising bloat from whatever foods cause that for you, and water retention by cutting salt and alcohol. Also check posture - stand up straight, tighten your core and hold your stomach in as tightly as you can. This is what you should be doing ALL the time. So if it feels weird, keep remembering to do it until it feels natural. Also try belly busting yoga as this helps to strength the core and is a 'natural corset'.
Lastly check out pictures of Marilyn Monroe and other round bellied gorgeous women. Bellies don't need to be flat!

My friend is an excellent personal trainer and coach but he says you can’t choose to lose fat in certain areas.

The trainer says that the only answer is cardio.
The trainer isn't wholly correct. There is a bit more to it than that.

What's getting rid of my fat is:
1 Diet. Cut out the crap, I've increased my protein and it fills me up so less likely to snack. Regular meals. I've cut out alcohol but I only had about 3 pints a months so I don't think that is making much difference.

2 Strength exercises, ie. weight lifting, three times a week. Sometimes I do four sessions because I enjoy it. This has a few benefits as it builds muscle, which we all need and lose as we get older and gives us a toned appearance, helps with the prevention of osteoporosis as well as help with joint strength.

4 Proper sleep. I have started having a regular bed and wake up time. It took a while to make it a habit but it's making a difference to my outlook.

5 Drinking water. I heard the phrase Hydrate before Caffeinate and it's become my mantra

3 Consistency with all of the above.
My fat is reducing!

You can't spot reduce. Eating a deficit to get rid of fat - and unfortunately you can't choose where that fat comes off! Even if you did a gazillion crunches a day.
When you see women (and men) with washboard stomachs they have low percentage of fat which isn't sustainable for most people.

OP, take a look at things that decrease cortisol in the body - you'll find it helps both with eating and with the distribution of fat.

Cutting carbs and alcohol may not literally make you lose fat straight off your tummy but it certainly reduces bloating quickly which make the stomach area much flatter.
(And sorry, but if you’re serious about weight loss losing the alcohol is necessary. Alcohol stops any fat burning for at least 24 hours as your body is busy getting rid of toxins)

Reduce calories, processes foods, booze. All the fun stuff.

Then do a lot of resistance training.

The weight will fall off!

How are your stress levels? Belly fat can be increased by Cortisol levels.

Daily planking

You can’t out train a bad diet. As others have said, you need to ditch the booze and the processed stuff. Up your veggies, lean proteins and water. Also watch your portion sizes. For me personally, I find a mix of cardio and resistance training is the best.

He’s a bit marmite but have you looked at Joe wicks plan? It’s carb cycling, you get meals and exercises to follow. Also I know a lot of people who swear by noom but I’ve never tried it personally.

Worth a mention. If you google test for diastasis recti you can self examine if you have a gap in your stomach muscles.
Certain exercises can actually make it worse if you have,so needs more tailored approach.

If not then unfortunately it is the boring answers of more activity less calories/ different calories some resistance training can work well.

I have loads of booze and carbs and don't have any belly fat.

You need to be in a calorie deficit and you will lose fat. You can do that a few different ways I guess? Any exercise or movement will help your deficit and obviously eating less. All the no this that and the other all just different methods of cutting calories at the end of the day.

Way I think of it is what calories you do eat you need to make them count. So lean protein, complex carbs, healthy fats, fruit and veg. Track calories to make sure in a deficit and do as much exercise as you can.

Hot water and lime after every meal.