How To Lose Belly Fat?

How do I lose my belly fat? Is it enough to just cut down on fat, or do I have to create a calorie deficit?

• I've been bodybuilding for a few months, but one problem I've had real trouble with is my belly. I've always had lots of fat round it (even though I'm slim elsewhere) and I know that I need to burn off that fat before I can get a 6-pack. So, I'm doing more cardio in the gym to burn more calories, but I don't know what to do about my diet. For the past few months I've been on a high-protein, high-calorie bodybuilding diet. I don't know whether I'm supposed to start eating really light now or stick to the high-protein diet. The reason I'm confused is because of contradicting things I've read. I've read that eating lots of protein helps burn fat, and keeps your metabolism high. Then again, I've also read that the only way to lose fat is to make sure you are burning more calories than you are taking in. I don't see how this is possible if I'm drinking loads of protein shakes, eating loads of eggs and meat, etc. Surely calories are calories, regardless of whether they're from good or bad food? Should I: a) start eating very lightly (e.g. soups, salads, a little bit of chicken or fish every day, cut out the protein shakes) while also doing plenty of cardio, and then go back to the high-protein bodybuilding diet once I've lost that belly fat? or b) keep eating lots of high-protein, low-fat food like I'm currently doing. Even though it means I'm taking in lots of calories, will this diet ultimately aid my goal to lose my beer gut? Or do I need to suspend it while I get rid of my beer belly?

• Answer:

  This I sort of know the answer too. In actuality in order to control belly fat and just the belly and around your waist you need to actually focus entirely on your diet. It's about 90% diet that part of the body in order to work things out. Remember your stomach area is your core, so when you're running, standing, sleeping, surfing or doing anything your core is actually always engaged. That's why there are some bodybuilders who NEVER do core exercises; they consciously engage their core as they work out. A lot of other bodybuilders and most people do not. Like walking...or when you're adding walking in your regime or even running do you consciously make sure your core is tight and focus on your breath? I've just slowly started doing that with my walking regime and noticed an immediate difference. So what's important nutrition wise. Since the layer above the stomach area is fat you need to cut down on your junk food intake. Low fat is not really the key---a lot of people don't have a lot of healthy fats in their diet. The key culprit here is carbohydrates and sugar. Carbs actually when digested by the body turn into sugar and when not exercised out gets stored in the body as fat. I would suggest maintain a calorie deficient diet but nothing less than 1600 calories. I strongly believe people need to eat to live and really a healthy diet over time is better than those super crazy low caloric diet. You'd do well with eating healthy but making sure you get nutrient filled foods. Yeah, that means you can actually drink whole milk in moderation. Cut down on carbs but don't eliminate them. Which means keep up the higher protein but not ridiculously high. Don't follow the body builders because you're not one of them yet. You're just a normal guy building up to that. If you eat carbs eat one or two sources in a day. Like don't eat two sandwiches, if you eat one 6" sub make sure you didn't have waffles for breakfast or rice with your meal in the evening. Cut out, don't even cut down, just get rid of juices and sodas. Too much calories and their wasted ones at that. If it's not crystal light or something of that nature it's not worth your time. Eat fruit man...fiber is your friend. That reminds me try to take in a fiber supplement. It helps with the fat by naturally making you feel fuller than normal but also works as a fiber supplement that your body needs to remain colon healthy. Here is a mock diet. Breakfast 2-3 eggs scrambled or boiled 2 sausages spinach salad with fruit 1 glass of any of your choice of milk excluding skim (too much sugar in skim milk whole or 2%) Snack Yogurt---make sure it's low in sugar--it doesn't have to say it. Or Cottage cheese and fruit or a piece of cheese with carrots, cucumbers and humus Lunch I tend to go a bit larger. A sub with an apple or some fruit Tuna/chicken caesar/turkey whatever meat and veg salad with a fruit Water Snack Same as previously mentioned or none at all or a meal replacement Dinner (try to be no later than 7pm) baked chicken with steamed veggies and salad baked, broiled, boiled anything protein for that matter with baked veggies; sweet potato and potato generally allowed but not too much during the week. Like 4-5 a week which ones 1 in one sitting. If you're still hunger around 8-10pm...now you can have a meal replacement drink. Ensure, sports nutrition, muscle milk, whatever your choice of meal replacement is...I have drunk all of these. When taking in muslce milk do some light activity before actually going to bed. Muscle milk is calorie dense so I would add MM only if I have a very light dinner like a soup or chilli or something like that.