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Jennifer Regester(Registered Dietitian)answered(12/19/2012)Unfortunately we know there is no way to "Spot train" and decrease fat from one section of the body. However diet is KEY to losing fat mass and the right exercise will help shape your body the way you want it to look.
1. Weight loss is about calories in and calories out. See a Registered Dietitian to get a plan that's right for you and track your calories with a food journal to see how you're doing. There are also a lot of apps to download that help with this (Lose It, My Fitness Pal). Try to increase fruits and veggies for more bulk (less calories) so it's easier to stay on track.
2. Try interval training at the gym- this gets your heart rate up fast and helps to burn more throughout the day. I would also recommend ab exercises 2-3 times/week for 20-30 minutes.
Dr. Rick Kattouf II(Triathlon, Fitness & Nutrition Coach)answered(12/13/2012)Hello Magda and thank you for your question. How to attain a lean abdomen is a very common question and a goal of most individuals. Over the past 20+ years I have helped answer this question by giving the top 3 abdominal exercises. So, here we go; the top 3 abdominal exercises in order to lose abdominal fat:
Proper Nutrition
Proper Nutrition
Proper Nutrition
Most individuals are shocked by that answer because this is not what they expected, nor was this what they wanted to hear. But, this is the harsh reality of how to attain a lean abdomen.Now, notice, nowhere did I mention “healthy nutrition” being the key to losing abdominal fat. Proper nutrition means we have to learn to “eat right” and not just eat healthy, there is a big difference. Many individuals are conscious and cognizant of their nutrition and they eat healthy by consuming fruits, vegetables, salads, etc. But, these are also the same individuals wondering how they can work out so much and still have excess body fat.As not to make this answer too long, I will keep the principles of eating right brief. Here are the 4 main principles to ensure we are eating right:
the proper eating frequency
the proper nutrient timing
the proper balance of macronutrients at every meal and snack
the proper total calories
Many individuals think that losing body fat is all about working out more eating less, simply calories in versus calories out. But, as I always say, if it were as easy as calories in versus calories out… It would be that easy.In summary, in order to lose abdominal fat, the 4 nutrition principles above need to be implemented at each meal, each snack, each day.In addition, once the nutrition is dialed in, there are 2 other very important components that will play a huge role in reducing abdominal fat. This is all part of the “triad of success” (eating right, strength training, the proper heart rate training). It sounds like you have been working out quite a bit, so, keep that up. Strength training is going to be a huge key. It is this strength training that will assist in building lean muscle which will help to burn body fat. The final part of the triad is the proper heart rate training. When doing cardiovascular activity, it is imperative that we train at the proper heart rates in order to spare glycogen and facilitate fat as our primary fuel source.In closing, the key is to implement the 'Triad of Success' and in time, your goals of a leaner abdomen will become a reality! Best of luck!Sincerely, RickBest-Selling Author and CEO/Founder of TeamKattouf, Inc.
Thank you Dr. Rick for this wonderful answer ! :) I have a question: Can this still be achieved eating three meals a day instead of five or six? I can't snack. It's not in me, and I don't have the time.
Marissa Vicario, CHHC, AADP(Holistic Health Coach)answered(12/19/2012)I agree with the other experts that diet plays a big part in fat loss. I've found that limiting/decreasing alcohol and sugar helps with getting rid of that lower belly bloat.
Heather Vargas(Certified Holistic Health Coach)answered(1/29/2013)Limiting sugar and alcohol helps alot too. There could also be a possibility of inflammation. If you are eating lots of foods that promote inflammation and bloating this can be a factor as well. Walking alot helps and Zumba! Hahah... Zumba helps alot actually!
