Best way to reduce lower belly fat?

[The Day Dreamer]

I have been able to reduce weight by 22 lbs( 10 kg approx) in around 70 days with cycling and restrictive diet(not eating fastfood, rice occasionally only)

My weight is par with my ideal weight for my height.


My lower belly's fat is still there. It looks odd. What to do ? TIA!

 

[SlitheryDee]

The only way is to continue to restrict calories until it's gone. If you really are looking to maintain your current weight you could also attempt a recomposition I suppose. That would mean that you eat at a level that would maintain your weight while lifting weights to build muscle. The idea is to not change your weight so much as to cause a higher percentage of your weight to become muscle mass, effectively reducing your bodyfat percentage and potentially eliminating the last few problem areas you're talking about.

I've never tried to recomp myself. Seems like it would be very slow to net you results compared to bulking/cutting, but at least you wouldn't have to deal with your body being in constant flux between lean and plump.

 

[cbrunny]

Depending on your start and end weight, some of it may also be loose skin. If memory serves, massive weight loss can leave stretched skin looking saggy for quite some time.

 

[fiberst]

The key to success in losing lower belly fat is to focus on your aim mentally and do some exercise physically, like 90 degree static press, inching elbow plank, frog press, etc.
Good luck.

 

[slag]

The key to success in losing lower belly fat is to focus on your aim mentally and do some exercise physically, like 90 degree static press, inching elbow plank, frog press, etc.
Good luck.

That builds muscle, but the fat just stays on top of the muscle and still looks bad.

For some people its genetic and some will never go away. For others, a low fat diet with general cardio excercise will burn the fat and help out. I have the same problem and its really really difficult to get rid of it.

These are just some of the things my doctor told me so its not my opinion or fact. I don't have a gut, but do have a layer of fat that just doesn't ever seem to want to go away, no matter how little I eat or what I eat.

 

[TallBill]

Diet.

 

[mizzou]

My belly is my last genetic holdout of stored fat. It's extremely difficult for me to lose fat there.

I've weighed anywhere from 165 to 225, been incredibly athletic to mildly athletic, and it's always looked pretty much the same. Thankfully I never cared about having a 6 pack!

 

[smackababy]

Diet.

This. You can't target fat loss. You can only lose fat.

I believe the area around the mid section (belly, sides, back) is the body's "last resort" place for fat and you generally lose some other areas first.

 

[iluvdeal]

There's always lipo if it bothers you that much. Low T has also been linked with increased storage of belly fat so TRT could help you out there.

 

[TheStu]

This. You can't target fat loss. You can only lose fat.

I believe the area around the mid section (belly, sides, back) is the body's "last resort" place for fat and you generally lose some other areas first.

I definitely noticed that when I lost a lot of weight, I lost from my extremities first, and then there's my gut...

 

[Scarpozzi]

Have you ever seen girls with a tiny waist and huge thighs? Or with normal thighs and larger calves? It's funny, but women tend to store more fat in their legs than men....and men tend to store more fat in their stomachs.

Personally, I have always had fairly muscular legs, though I never got into lifting. I'm just above 6' tall and got involved in sports back in high school that shaped my muscle and that's had some carryover to my 30s.

Last summer, I started running distance. What I found was that it helped build my calves and flatten my stomach more than anything. The one caveat is that I need to continue eating less AND running long distance to keep the fat off my stomach.

If you want to try dropping that weight, running is your best bet. Start by trying to run as far as you can without stopping...then try to run a little further a few days later. Try doing Tues/Thurs 30 minute runs as far as you can go and then do a longer run of 3-5 miles on weekends. It doesn't matter how fast you go...just increase your mileage on your long runs 1 mile per week and be strict with it. It takes time, but that's how you do it. Just make sure you are continuing to watch what you eat and eat enough on the days you run longer distances.

I ran 15 miles last Tuesday morning, 8 on Thursday, 3 on Saturday (after eating 2 slices of pizza and a beer)... Just have fun with it and make it part of your routine. You'll keep building leg and core muscles...your arms will lean out too. Cycling is really great exercise, but it doesn't burn calories as fast as running does and your body doesn't have the same impact. That impact is what works on the fat cells and helps you shed them....everything jiggles until it tightens up or falls off.

 

[The Day Dreamer]

I have been cycling for 2 months like 10-15 miles daily in an hour or less. It reduced my weight to normal range. However, belly fat remains.

I guess time to start running, or at-least jogging.


Should I drink milk before going for running/jogging in the morning? Will it be a disadvantage?

P.S.- We don't have much parks but roads out here so preferring early morning when there is no traffic. Weather is also cool.

 

[TheUnk]

Cycling is really great exercise, but it doesn't burn calories as fast as running does and your body doesn't have the same impact. That impact is what works on the fat cells and helps you shed them....everything jiggles until it tightens up or falls off.

This is crazy talk. If you burn 500 calories cycling vs. 500 calories running, it will have the same effect on your weight loss. Jiggle your fat around all you want, it won't go away any faster...

If you aren't losing weight you are eating >= TDEE

You may be at your ideal weight for your height, but that doesn't mean your BF% isn't high.

 

[cbrunny]

This is crazy talk. If you burn 500 calories cycling vs. 500 calories running, it will have the same effect on your weight loss. Jiggle your fat around all you want, it won't go away any faster...

If you aren't losing weight you are eating >= TDEE

You may be at your ideal weight for your height, but that doesn't mean your BF% isn't high.

I think what he means is 10 mins of cycling burns less calories than 10 mins of running.

 

[cbrunny]

Should I drink milk before going for running/jogging in the morning?

Oh god no. Do not do this. There are few things that are worse than milk when you run. I guess YMMV, but for me, it is awful.

 

[TheUnk]

I think what he means is 10 mins of cycling burns less calories than 10 mins of running.

But does it? If you do both activities at the same level heart rate I would imagine the difference to be negligible.

I think it's just a lot easier to put in less effort while cycling and not realize it. Especially outdoors.

Also his comment came off to me as the physical impact of your feet hitting the floor will jiggle your fat around more causing it to tighten up or fall off, but maybe I misinterpreted.. =p

 

[cbrunny]

But does it? If you do both activities at the same level heart rate I would imagine the difference to be negligible.

at the same heart rate... yeah could be negligible... I find it way harder to hit 170 bpm on my road bike though than when I'm out running. Hills not included.

 

[SP33Demon]

Stop eating so often. IF works for me.

 

[GasX]

Oh god no. Do not do this. There are few things that are worse than milk when you run. I guess YMMV, but for me, it is awful.

Perhaps, but research has shown chocolate milk is a better recovery drink than gatorade

 

[cbrunny]

Perhaps, but research has shown chocolate milk is a better recovery drink than gatorade

Ok. But he said before not after.

 

[slag]

This is crazy talk. If you burn 500 calories cycling vs. 500 calories running, it will have the same effect on your weight loss. Jiggle your fat around all you want, it won't go away any faster...

I seem to recall Boss Hawg using one of these machines in the Boar's Nest. Didn't seem to do anything for him either...

 

[nickbits]

Keep doing what you are doing but where the fat is stored and comes from is largely due to genetics. I've never had much stomach fat and it is the first to go when I start losing weight. For me, my butt and thighs are the stubborn areas.

 

[SlitheryDee]

I seem to recall Boss Hawg using one of these machines in the Boar's Nest. Didn't seem to do anything for him either...

Those things are awesome whether they do anything for your waistline or not. It's like a vigorous relaxing massage. In fact if they just marketed them as "belt massagers" or some such they'd probably sell a few even now that we know they are worthless for fat loss.

http://forums.anandtech.com//www.pinterest.com/pin/create/extension/

 

[hightree]

Should I drink milk before going for running/jogging in the morning? Will it be a disadvantage?

Why would you want that? Instead of water? Milk has proteins and fats which keep milk in the stomach for much longer than water. So, the milk would then jump in your stomach...