How To Lose Flabby Belly?

[fluxxx]

Hi JUBers...
I already loose 5 kilos from my weight and now I'm on my best shape..5'7" and my weight is 141 lbs...
I dont wanna go too skinny, so I think its a perfect body measures for me...I don't eat too much carbs and I do sit ups, push ups, skipping, and weight lifting... but I still have this flabby belly (althought it;s not really flabby as before I do the diet) what should I do to loose this belly? I dont do Gym..so what's the best way?

 

[BAMA32]

Well, two things, cardio and diet. You don't get enough cardio from the type of workouts you're doing. That is what will burn the most fat away. Not localized fat, but fat in general.

For diet, often, it's not about how much you eat, but WHAT you are eating and WHEN. Balanced diet, plenty of fiber (this is not only healthy but filling), vitamins if you don't already take it, and be sure to eat a breakfast to kick start the metabolism. Eat more the earlier in the day it is such as breakfast, and less the later the day it is; because your metabolism winds down by the end of the day. Avoid snacking in the evenings or snack light or snack healthy (no chips, ice cream, candy that sort of junk food).

Of course, these are all very quick tips. If you want a detailed answer, you go to the Gym and get a trainer for the exercise side; and you go to a nutritionist for the diet side.

Hope that helps.

 

[3nipples]

Sugar and alcohol tends to settle in the belly area, so cutting down on those is a good place to start.

You need to do cardio. You don't need to go to a gym to do it. There's jogging, bicycling, nordic skiing in winter, swimming in summer. There are lots of ways. If you're just starting out, remember to start slowly. Your target should be 3 times a week for 30-60 minutes.

 

[KaraBulut]

The description of "flabby" sounds like there's two problems-

1. You need to develop the musculature of the abdomen. You can take a yoga class or purchase a workout DVD that features abdominal workouts. Many guys tend to focus on the rectus muscles because they make a pretty little "6 pack" but to get a more toned ab, you need to work different muscle groups in the abdominal region.
2. Cut back on the "white foods" that tend to favor water retention and fat deposit around the belly. This includes sugar, breads, wheat, rice, potatoes, etc. Increase lean protein and vegetables.
3. Up your cardio. Do more variable exercise like treadmill or bicyle on the "hills" setting and vary your cardio from day to day to keep your body from building tolerance to the same routine day after day.

 

[fluxxx]

is skipping really works to loose it? I do 300 times skipping per day and also squats...
how about dancing? sometimes I took 30 minutes dancing class...is it really help?

no cut rice in my meal...normally I eat rice 3 times per day but now I only got once and for dinner I just eat oatmeal and banana...and I rarely snacking lately...
should i loose another kilos?

 

[BAMA32]

Skipping isn't going to make a significant difference. Dancing will if its a fast tempo. Something like a Waltz isn't gonna cut it, but any activity is better than no activity. The thing is, if this is what you are already doing and its not helping, then that means you need to step it up. Do more activity, or increase the intensity of the activities you are already doing.

A lot of people and dieters are proponents of anti-carbs, especially rice. There are plenty of people who are thin and healthy that eat rice, so that's fine if you don't want to cut it. If you don't want to do more exercising, than yes you have to cut more calories. You have to reach a point where the calories you are intaking is less than the calories you are utilizing. As long as your diet is healthy and balanced (and it really helps to take a daily multi-vitamin to makeup for inadequacies), then that will work. Eat smaller portions of what you already eat is a simple way to cut back. If you normally eat a 3 cups of rice during a meal and your weight is stable, try 2 cups. Slowly (definitely slowly without additional exercise), there will be a difference. For long-term weight loss, that is one of the easiest things one can do.

 

[3nipples]

It's hard to say what your ideal weight should be. It depends on your frame and how much muscle mass you have as well as your age. Instead of worrying about dieting to lose weight, you would do better to increase the amount of exercise and improve the quality of your diet.

 

[BAMA32]

It's the whole anti-carb mentality. People associate sugar with it. But starches are complex carbohydrates (as the form of carbs in such things), and these don't break down in the way that chugging candy and ice cream does. But you said it well, Travisevian.

 

[xXSeanXx]

Cardio, diet and LOTS of water.

I found upping my water intake from pretty much 0 (and litres and litres of diet coke) to 2-3litres of water and NO fizzy drinks was what helped me lose weight. Also drinking lots of water will rid your body of its stored water so you will lose some weight that way (in my case 6lbs)

Good luck

 

[KaraBulut]

That is such a myth. Potatoes are some of the healthiest, most nutritious foods a person could eat. Not only are they full of vitamins, minerals and fiber but they promote satiety. Sweet potatoes are the most nutritious but potatoes aren't the enemy.

It's the whole anti-carb mentality. People associate sugar with it. But starches are complex carbohydrates (as the form of carbs in such things), and these don't break down in the way that chugging candy and ice cream does. But you said it well, Travisevian.

Actually, this distorts what I said.

I did not say anything about the nutritional value of potatoes and I did not say anything about carbs.

Potatoes are fine for most people. However, for those who are trying to gain lean mass while losing adipose tissue, potatoes are not a good choice because they have a high glycemic index relative to other foods. The other problem with potatoes is that very few of us eat them alone. They're fried in oil. They're boiled and then smothered in butter or sour cream. They're whipped with butter and milk/cream.

When I took nutrition classes in graduate school, I was told that complex carbohydrates were better than simple carbohydrates. Research has proven that to be wrong. The metric for how much insulin is released is the glycemic index. Foods with a high glycemic index (GI) trigger more insulin to be released. Insulin triggers the cells to convert available blood glucose to stored fat.

Surprisingly, honey has a lower glycemic index than potatoes!

A person who is trying to gain lean muscle while simultaneously lose fat (particularly around the abdomen) needs to consume more foods with a low glycemic index- like vegetables and meats. One very easy way for the lay person to understand this is to know that many of the foods that have a high glycemic index happen to be white.

Here's some common foods along with their glycemic index. A sugary food like oranges has a GI of 48. A snickers bar is 55. Table sugar is 68. Popcorn is 72. Baked potato is 85.


The lower the GI, the less likely the food is to promote fat storage.

Peanuts 14
Bean sprouts 25
Grapefruit 25
Pizza 30
Lowfat yogurt 33
Apples 38
Spaghetti 42
Carrots 47
Oranges 48
Bananas 52
Potato chips 54
Snickers bar 55
Brown rice 55
Honey 55
Oatmeal 58
Ice cream 61
Macaroni & Cheese 64
Raisins 64
White rice 64
Sugar (sucrose) 68
White bread 70
Watermelon 72
Popcorn 72
Baked potato 85
Glucose 100

 

[fluxxx]

well, in the past 2 days I eat really little portion of carbs...I just eat noodles once and the rest I ate fruit and wholewheat bread but I'm facing a new problem... I got constipation... I guess I need to eat more fibers...which fruit or veggie that has more fibers?

 

[KaraBulut]

Add a whole grain cereal to your breakfast (avoid the ones that have added sugar) or eat an apple between meals.

 

[BAMA32]

Also realize a change in diet is also gonna result in a change in your digestive system's regularity. Make sure your bread is whole grain wheat, not just wheat. That's good fiber, and so is your fruit. But sometimes, regularity will be affected by other factors such as stress, other foods in the diet, body chemistry, and the list goes on. If you are worried about constipation long-term, you could try eating Activia yogurt and see if that helps you with some regularity. However, we all get constipated at some point in our life, from time to time. This isn't out of the ordinary unless you are having chronic constipation or protracted episodes.

 

[3nipples]

well, in the past 2 days I eat really little portion of carbs...I just eat noodles once and the rest I ate fruit and wholewheat bread but I'm facing a new problem... I got constipation... I guess I need to eat more fibers...which fruit or veggie that has more fibers?

Try drinking more water.

 

[libra00]

read food labels. There is some kind of sugar in almost everything. Try avoiding sugar in any form if you want to lose fat. This worked for me, though it's easily gained back. This includes fruit juices. You're better off to eat solid fruits instead of drinking the juice, since it also is sugar. Stay away from anything with fake sugar, especially high fructose corn syrup, which seems to be in everything. I blame this for people being so overweight. People in other countries drink a lot of soda, but it's made with cane sugar. Companies here always cheap out on ingredients. Stay away from anything that's been bleached and then enriched again, like white rice.

 

[3nipples]

^^ good points... also (my pet theory) avoid meat where the animals have been given growth hormones...