If you need to drink, switch from beer to spirits (no mixers, neat or on the rocks--only way to drink them anyway.) You can not target belly fat, your body will decide on it's own when to start consuming this for energy. Eat at least 5 times a day (3 HEALTHY meals, 2-3 snacks.) Make sure that you are taking in enough calories; if there is a huge deficit between what you need vs. what you are actually taking in, your body adjusts your metabolism and go into what is known as "starvation mode" (your body will hang onto all of the fat it can in preparation for what it perceives as a famine.) Lastly, you have got to exercise, and set your sites on a goal of 1-2 lbs a week (which means a daily calorie deficit of 300-400 calories a day.) If you have a huge calorie deficit, you will wind up spinning your wheels. To figure out how many calories you should be taking in, use this formula for a good estimate:
Body weight X 10 = Resting metabolic rate (what you need to survive)
Resting metabolic rate X 20%= Daily activity burn
Resting metabolic rate + daily activity burn= calories intake goal
From there, figure out approximately how many calories will be burned in whatever form of exercise you are doing and come up with a meal plan that puts you at a daily deficit of 300-400 calories.
Most importantly, quit eating the garbage (chips, fast food, pizza, soda, ect.) Make the calories that you take the good kind (lean meats, fresh fruits and vege's, whole grains and oats.) I followed a plan similiar to this and have lost 30lbs and cut my body fat% from 29% to 18% in about 5 months. Good luck, hope this helps.
Body weight X 10 = Resting metabolic rate (what you need to survive)
Resting metabolic rate X 20%= Daily activity burn
Resting metabolic rate + daily activity burn= calories intake goal
From there, figure out approximately how many calories will be burned in whatever form of exercise you are doing and come up with a meal plan that puts you at a daily deficit of 300-400 calories.
Most importantly, quit eating the garbage (chips, fast food, pizza, soda, ect.) Make the calories that you take the good kind (lean meats, fresh fruits and vege's, whole grains and oats.) I followed a plan similiar to this and have lost 30lbs and cut my body fat% from 29% to 18% in about 5 months. Good luck, hope this helps.
I moved to a long ways from home awhile ago. With intentions of going back someday I left everything I owned there. I ate fast food for an entire month, breakfast lunch and dinner. I went from lifting in the gym and having a 6 pack to NOTHING.
3 weeks ago I vowed to not eat fast food for 2 months (Excluding Subway incase I'm really busy) and to quit drinking soda. I go back in the gym and am actually surprised how fast I am losing that fat I accumulated.
3 weeks ago I vowed to not eat fast food for 2 months (Excluding Subway incase I'm really busy) and to quit drinking soda. I go back in the gym and am actually surprised how fast I am losing that fat I accumulated.
Nothing wrong with some front tone on a man or a woman. It is not a tumor. But if you want to slim it down, then concentrate on diet, liquid and solid. After that, tap into local wisdom and energy. Look up the local swim pool info and dive into the 6am lap swim crowd ( don't worry about your ability, they will gladly teach you to swim) or the the 6am mall walking crowd. The people you meet might expose you different landscapes where the curve of your belly matters less and less. Swimming ( I just got in from distance swimming out on a windy Bay) walking and biking and running are all good suggestions. You know what you need to do. Sharing the endeavor with local folks doubles the accomplishment.
