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About LinkBacksOh and plenty of water! Couple of litres at a minimum daily.
Oh and plenty of water! Couple of litres at a minimum daily.
I've found Liam Rosen's guide to be very helpful http://liamrosen.com/fitness.html. Basically make sure you get a certain level of protein as this will fill you up more than the same calories' worth of carbs/fats (obviously a sweeping generalisation but generally true). I use MyFitnessPal and have replaced a solid lunch with 2 or 3 protein shakes, with perhaps 1 as either a mid-morning or mid-afternoon snack. Combined with usually walking ~2 miles to work, swimming at work (admittedly not everyone's work has facilities like that) and having overnight oats & chia seeds for breakfast (they aren't magic, just very filling per calorie) for breakfast, I don't really feel hungry during the day and end up with well over 1000 cal allowance for an evening meal, even with a net 1400cal daily limit.
The best cardio workouts that you can try are jumping jack, plank to push-up, basic burpee, push-up burpee, squat jump, power punch. I think these are the best workouts, to loose belly fat.
Originally Posted by OilSheikh
After months of unhealthy lunches [ chicken wings, chicken n chips, chicken doner ], I find myself overweight i.e. with a belly and my waist has gone up by 2 inches.
I go to gym every Friday and gym out for an hour [ running, biking, the sit-and-lift weight machine, weights ] but it hasn't been helping me.
This is what I eat these days.
Breakfast - Corn flakes with half bowl of wholemilk and 2 teaspoons of sugar / Weekends - egg omlette with 1 x khobez
Lunch - Chicken biriyani or veg curry and 1 x khobez
Snack - Low fat mango ice cream OR 2 x small milk sponge cake [ You get in Iceland these days .. 8 in a pack for £1 ]
Dinner - Grilled small chicken finger strips x 4 sandwich with 2 pc bread & low fat mayo and cucumber and tomato and red onion.
Now, where should I cut down on food and what exercises should I do?
Please remember that as I am an Asian , a meagre sandwich won't fill my stomach and I'll end up eating 3!
/ SELF NOTE
6 years later...
Weight has gone up by 2 kilos
No gym at all as current workplace doesn't have one - but I do mountain climber excercise and use the ab trimmer at home
Breakfast - poached egg OR chicken sandwich at work / Weekends - egg omlette with 1 x khobez
Lunch - Chicken Shwarma wrap
Snack - Watermelon or gala melon
Dinner - A plate of rice with dal, veggies and chicken curry
/*
Will invest in some digestive enzyme and probiotic tablets
To help you get even more energy from your food? Won't that increase your weight?
I am training twice per week now, breakfast is usually eggs before training and then a steak/chicken breast or pork medallion with either plain veg (no pots as carbs) or rice if really hungry and need a carb load.
I do occasionally use either LFT-SHT before training for extra energy which helps burn fat or I will have 1 M3 Fat Burner before training which raises core temp and has Caffeine and Guana in it.
Slowly coming off but belly fat is related to stress and is a git to get rid of in men unfortunately, cardio and core exercise that works muscle in that area will help get rid of it, remember though to be drinking plenty water as that helps break the fat down and remove it, want to be drinking between 2&3 Litres per day.
iirc the count of fat cells in adipose tissue is also determined relatively young, so if you tend towards having a belly you're pretty much stuck with it.
For general weight loss I still swear by the 5:2 fast diet. It's slow but as long as you've got a stubborn streak it's surprisingly easy to stick to. tbh your current diet looks like a weight maintenance diet, not a weight loss diet - if you wanted to drop weight on that much food you'd need to be doing some serious exercise. I also notice you don't mention what you're drinking during the day - if there are soft drinks or squashes/cordials in there they're surprisingly calorific.
In terms of core exercise, cycling is actually surprisingly good, as is climbing. Swimming's a good general exercise too, and very low impact.
BBC recently had a magazine article precisely about losing belly fat:
http://www.bbc.com/news/magazine-36763102
I did freeletics for about 15 weeks, which is good if you don't have any equipment and great for building stamina. I've recently stopped though as I felt that the quantity of repetitions was too high and the quality of my form wasn't good enough. So now I'm following a routine from https://www.reddit.com/r/bodyweightfitness which you can find more details about here https://www.reddit.com/r/bodyweightf...mended_routine. The reason I'm following bodyweight routines is it keeps things simple and it's good when you don't have access to the gym as in theory you can do some form of routine wherever you are. For reference i've gone from about 15St to 12.5-13St. A very large part of that weightloss has been about getting my diet right.
What's mountain climber exercise? Come to think of it, what's an ab trimmer (sounds painful)?
And...? I'm sure there's one near the workplace or your home.
If you're serious about shifting the weight, then distance, hours worked, other excuses wouldn't matter.
Could be a gym, could be a local park, could be some sort of sports/social club.
Last edited by Guy; 16-07-2016 at 05:51 PM.
beer is my biggest downfall
I am exploring the avenue that my gut doesn't have friendly bacteria or digestive enzymes that it should. Hence, why food is not broken down and converted to fat ?
If food isn't broken down then it'll carry on travelling through and out the other endThe digestive track is like a factory conveyor belt - anything not taken off it will go right through.
Helping break it down better means you absorb more of it (take it off the conveyor belt), which then might be converted to fat if you don't use it.
This, frankly. As kalniel says, if you're not digesting the food properly then you won't absorb it and it won't make you fat - there are a number of medical conditions that can cause this but they don't make you fatter, they make you thinner.
There's one thing that makes you fatter - eating more food than you burn. The only way to address that is to shift the balance; eat less, exercise more. One reason 5:2 works is that intermittent fasting - eating very little a couple of days a week but normally the rest of the time - increases your base metabolic rate a little, so not only are you eating a lot less calories a couple of times a week, but you also burn off more calories on the non-fast days.
I think you need to stop thinking of losing belly fat as a different problem from general weight loss. If there is excess fat there, you need to lose the excess fat. Then you can start worrying about belly tone, and targeted exercise to help reduce the excess inches. But lose the fat first, and see where you end up then.
QFTbeer is my biggest downfall
Lots of carbohydrate which if not burnt off, gets converted to fat.
The old truism, eating fat doesn't directly make you fat. Sugars (and especially high fructose corn syrup) are the culprits.
And while gut flora may help break down food (and there is some evidence that replacing gut flora can improve nutrition) it's the conversion of what is absorbed that determines what is laid down as fat.
If you have a spare 30 minutes or so, this is well worth watching.
https://youtu.be/dBnniua6-oM
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