belly fat

[bonlin]

Hey..
Guys i just want to ask a question from all of you what do you think which is best way to loss belly fat..??
give me tips

 

[bhsmte]

Hey..
Guys i just want to ask a question from all of you what do you think which is best way to loss belly fat..??
give me tips

There is no way to spot reduce body fat, that is not how our bodies operate. You want to lose fat by taking in less calories than your body needs to maintain it's current weight and the difference should be about 500 calories per day, to yield about a pound of fat loss per week. If you exercise and eat properly, your body will lose fat in the places you are genetically predisposed to lose fat. Typically, the first place you will lose fat, is the last place you put it on.

 

[Paul01]

There is no way to spot reduce body fat, that is not how our bodies operate. You want to lose fat by taking in less calories than your body needs to maintain it's current weight and the difference should be about 500 calories per day, to yield about a pound of fat loss per week. If you exercise and eat properly, your body will lose fat in the places you are genetically predisposed to lose fat. Typically, the first place you will lose fat, is the last place you put it on.

^Yep.

OP, unless you want to have it surgically removed, diet and exercise.

 

[ihavefoundgod951]

Diet is the key, eat 500 cals below maintenance calories. Reduce your carb intake, keep your carbs complex and try to eat as little sugar as possible. (look into insulin spike and how glycogen works)

Good luck and god bless

 

[PROPHECYKID]

Calories in vs Calories out is not all there is too it.

To your question of loosing belly fat. You cannot do any particular exercise to target fat. However, if you understand how fat is burned you can help to lose the belly fat more efficiently.

Fat needs to travel through your blood to certain fat burning cells to be broken down and converted into energy. Circulation then is important for fat loss. Your midsection happens to be an area in your body where circulation is the poorest compared to other parts of your body. Have you ever been doing a intense exercise and you're feeling very hot, yet when you put your hand on your belly, it is cold? Heat and circulation have a relationship. When an area is warm circulation is better. So what happens is, when you start to exercise, after a while the fat from all over your body starts moving to your fat burning cells. How fast is gets there depends on how well the circulation is from that area. Since the fat from your stomach area takes much longer to arrive at its destination, most of it would not get there before you complete your exercise and it returns to the fat cells.

Solution? I have personally tried this. Use a waist trimmer belt. It heats up your midsection and improves circulation while you are exercising. I can say from experience that it helps.

Now concerning the calories in vs calories out issue. There is one key issue being forgotten. Your diet is very important. If you eat a diet that causes a spike in your insulin levels, it will be harder for you to lose weight period, especially if that diet contains fat. Insulin causes your body to store fat, proteins and carbs. You know that when you are exercising your body would always go to your glycogen storage first before it goes to fat. Your glycogen storage is somewhat limited. Your fat storage is not. The body would keep expanding and producing more fat cells to store fat. So what happens is, if your diet is one which causes mass secretions of insulin, your fat storage would keep expanding and when you exercise, even though you burn some fat, your next meal will just keep packing in the fat again.

What you want to do is stay away from foods which spike your insulin levels and also ensure you have fibre in your diet because fibre keeps the rate at which sugar enters your bloodstream as a constant rate so that there is a slow and gradual release of insulin which would not cause rapid and as much storage of fat. You also do not want a high level of fatty food in your diet.

So it is not really true that if i expend 2000 calories and eat 2000 calories that i will not gain weight, if i am eating KFC everyday with soda.

 

[bhsmte]

Calories in vs Calories out is not all there is too it.

To your question of loosing belly fat. You cannot do any particular exercise to target fat. However, if you understand how fat is burned you can help to lose the belly fat more efficiently.

Fat needs to travel through your blood to certain fat burning cells to be broken down and converted into energy. Circulation then is important for fat loss. Your midsection happens to be an area in your body where circulation is the poorest compared to other parts of your body. Have you ever been doing a intense exercise and you're feeling very hot, yet when you put your hand on your belly, it is cold? Heat and circulation have a relationship. When an area is warm circulation is better. So what happens is, when you start to exercise, after a while the fat from all over your body starts moving to your fat burning cells. How fast is gets there depends on how well the circulation is from that area. Since the fat from your stomach area takes much longer to arrive at its destination, most of it would not get there before you complete your exercise and it returns to the fat cells.

Solution? I have personally tried this. Use a waist trimmer belt. It heats up your midsection and improves circulation while you are exercising. I can say from experience that it helps.

Now concerning the calories in vs calories out issue. There is one key issue being forgotten. Your diet is very important. If you eat a diet that causes a spike in your insulin levels, it will be harder for you to lose weight period, especially if that diet contains fat. Insulin causes your body to store fat, proteins and carbs. You know that when you are exercising your body would always go to your glycogen storage first before it goes to fat. Your glycogen storage is somewhat limited. Your fat storage is not. The body would keep expanding and producing more fat cells to store fat. So what happens is, if your diet is one which causes mass secretions of insulin, your fat storage would keep expanding and when you exercise, even though you burn some fat, your next meal will just keep packing in the fat again.

What you want to do is stay away from foods which spike your insulin levels and also ensure you have fibre in your diet because fibre keeps the rate at which sugar enters your bloodstream as a constant rate so that there is a slow and gradual release of insulin which would not cause rapid and as much storage of fat. You also do not want a high level of fatty food in your diet.

So it is not really true that if i expend 2000 calories and eat 2000 calories that i will not gain weight, if i am eating KFC everyday with soda.

And, what exactly are these fat burning cells you speak of?

 

[PROPHECYKID]

And, what exactly are these fat burning cells you speak of?

I should have just said muscle cells.

 

[wildlily]

lean food & a good fat burning run or treadmill followed by sit ups and crunches. I work out 5 days a week and belly fat is minimum if any

 

[bhsmte]

I should have just said muscle cells.

Ok, muscle cells and lean tissue are indeed active and require calories to maintain themselves and this is why, as a person ages and lose lean tissue from inactivity, their metabolism slowly declines. They find, eating the same amounts of calories doesn't maintain their body weight, but they start gaining weight instead.

This is what a lot of people do not understand about losing fat or how they are gaining fat over time. If you don't stimulate muscles to maintain themselves, they slowly atrophy.

 

[bhsmte]

lean food & a good fat burning run or treadmill followed by sit ups and crunches. I work out 5 days a week and belly fat is minimum if any

In reality, when one exercises at a fairly high level such as running, they are burning more sugar as fuel than fat, because sugar can be utilized much quicker than fat as fuel. The harder one works out, the less fat they burn during the activity.

But, here is the deal, if one works out hard for 30 minutes a day, it is the other 23.5 hours of the day that are much more important, in regards to how your body metabolizes energy stores. If a person has been training and runs five days a week, they will store sugar (carbohydrates) they consume, as glycogen which is used to help fuel the exercise sessions. During the 23.5 hours of relative rest, the body will store sugars as glycogen and burn a higher degree of fat at rest, so the sugars can be retained for exercise and the body becomes a fat burning machine.

In people who are less active, there is no need to store sugars as glycogen and sugars when consumed are more readily stored as fat and less fat is burned throughout the day.

 

[JasonHarless]

The best way to lose belly fat is through a bioenergetic approach. Ensure adequate metabolism and capitalize on burning fat at rest by training for lean mass, ie progressive resistance training. Keep stress down to a minimum through diet and lifestyle because even psychological stress has a physiological component. Track basal temperature and pulse rates often. Above all, love and enjoy life.

 

[miss-a]

In reality, when one exercises at a fairly high level such as running, they are burning more sugar as fuel than fat, because sugar can be utilized much quicker than fat as fuel. The harder one works out, the less fat they burn during the activity.

But, here is the deal, if one works out hard for 30 minutes a day, it is the other 23.5 hours of the day that are much more important, in regards to how your body metabolizes energy stores. If a person has been training and runs five days a week, they will store sugar (carbohydrates) they consume, as glycogen which is used to help fuel the exercise sessions. During the 23.5 hours of relative rest, the body will store sugars as glycogen and burn a higher degree of fat at rest, so the sugars can be retained for exercise and the body becomes a fat burning machine.

In people who are less active, there is no need to store sugars as glycogen and sugars when consumed are more readily stored as fat and less fat is burned throughout the day.

Nicely stated!

 

[Gongralia]

Diet is the key, eat 500 cals below maintenance calories

 

[bhsmte]

Diet is the key, eat 500 cals below maintenance calories

Actually, exercise is the key.

If one wants to make their body one that burns more fat, it will require a fitness level that causes adaptions in the body, that store sugar as glycogen instead of fat and burns a higher amount of fat instead of sugar at rest.

The only way these adaptations occur, is with the proper amount of physical activity.

Your body adapts to the stress you place upon it!!!

 

[JasonHarless]

Yes, it's the SAID principle that is key to everything your body does or what you want from your body. This is exactly why exercise must be approached methodically and consciously, because your body adapts exactly to what's imposed on it every time - the key to how the Zhealth community approaches movement. Exercise should only be approached with a very specific desired adaptation in mind such as sports performance,rehab, and pain relief rather than fat loss (remember SAID). Glucose storage adaptation can occur with just a minimal amount of energy expenditure then eating. In fact, exercise actually slows metabolism rather than raising it; even after 5 minutes of moderate jogging T3(thyroid) levels were shown to plummet. Lastly, during rest your muscles use mostly fat so taking advantage of increased muscle size and keeping overall metabolism high is what's best to keep in mind - diet is best for this.

 

[bhsmte]

Yes, it's the SAID principle that is key to everything your body does or what you want from your body. This is exactly why exercise must be approached methodically and consciously, because your body adapts exactly to what's imposed on it every time - the key to how the Zhealth community approaches movement. Exercise should only be approached with a very specific desired adaptation in mind such as sports performance,rehab, and pain relief rather than fat loss (remember SAID). Glucose storage adaptation can occur with just a minimal amount of energy expenditure then eating. In fact, exercise actually slows metabolism rather than raising it; even after 5 minutes of moderate jogging T3(thyroid) levels were shown to plummet. Lastly, during rest your muscles use mostly fat so taking advantage of increased muscle size and keeping overall metabolism high is what's best to keep in mind - diet is best for this.

Please support your statement, that exercise slows metabolism vs raising it.

 

[JasonHarless]

This is old news. In the early to mid 1900's, scientists like Broda Barnes and Hans Selye made stress their career; later ,Ray Peat and Sapolskly continue this same understanding.


"Thus, exercise training in rats seems to elicit the fall in TPO activity and T4 plasma concentration at rest but without changing hepatic 5’DI activity and rT3 plasma concentrations. A decline in T3 plasma concentration, observed in rats trained with the lowest exercise intensities, could be regarded as transitional effect in adaptation to chronic exercise.Eur J Appl Physiol. 2003 Jan;88(4-5):480-4. Epub 2002 Nov 22.
Resting thyroid and leptin hormone changes in women following intense, prolonged exercise training.
Baylor LS, Hackney AC.

. Resting metabolic rate (RMR) was significantly decreased by 8% after training despite the preservation of fat-free mass (FFM). Accordingly, plasma norepinephrine (NE) concentrations, NE appearance rate, and plasma levels of triiodothyronine (T3), free T3, and total thyroxine (T4) were lower after training. Metabolism. 1997 May;46(5):499-503.
Endurance training with constant energy intake in identical twins: changes over time in energy expenditure and related hormones.
Tremblay A, Poehlman ET, Despres JP, Theriault G, Danforth E, Bouchard C.


Cytochrome oxidase in the brain can also be increased by mental stimulation, learning, and moderate exercise, but excessive exercise or the wrong kind of exercise (“eccentric&#8221 can lower it (Aguiar, et al., 2007, 2008), probably by increasing the stress hormones and free fatty acids. Sedentary living a high altitude has beneficial effects on mitochondria similar to moderate exercise at sea level (He, at al., 2012.” Ray Peat, PhD.

Besides causing stress, estrogen levels are increased by stress. For example, a male runner’s estrogen is often doubled after a race. Men and women who are hospitalized for serious sickness typically have greatly increased estrogen levels. Estrogen’s role in terminal illness, a vicious circle in which stress decreases the person’s ability to tolerate stress, is seldom appreciated.” Ray Peat, PhD.

 

[bhsmte]

This is old news. In the early to mid 1900's, scientists like Broda Barnes and Hans Selye made stress their career; later ,Ray Peat and Sapolskly continue this same understanding.


"Thus, exercise training in rats seems to elicit the fall in TPO activity and T4 plasma concentration at rest but without changing hepatic 5’DI activity and rT3 plasma concentrations. A decline in T3 plasma concentration, observed in rats trained with the lowest exercise intensities, could be regarded as transitional effect in adaptation to chronic exercise.Eur J Appl Physiol. 2003 Jan;88(4-5):480-4. Epub 2002 Nov 22.
Resting thyroid and leptin hormone changes in women following intense, prolonged exercise training.
Baylor LS, Hackney AC.

. Resting metabolic rate (RMR) was significantly decreased by 8% after training despite the preservation of fat-free mass (FFM). Accordingly, plasma norepinephrine (NE) concentrations, NE appearance rate, and plasma levels of triiodothyronine (T3), free T3, and total thyroxine (T4) were lower after training. Metabolism. 1997 May;46(5):499-503.
Endurance training with constant energy intake in identical twins: changes over time in energy expenditure and related hormones.
Tremblay A, Poehlman ET, Despres JP, Theriault G, Danforth E, Bouchard C.


Cytochrome oxidase in the brain can also be increased by mental stimulation, learning, and moderate exercise, but excessive exercise or the wrong kind of exercise (“eccentric”) can lower it (Aguiar, et al., 2007, 2008), probably by increasing the stress hormones and free fatty acids. Sedentary living a high altitude has beneficial effects on mitochondria similar to moderate exercise at sea level (He, at al., 2012.” Ray Peat, PhD.

Besides causing stress, estrogen levels are increased by stress. For example, a male runner’s estrogen is often doubled after a race. Men and women who are hospitalized for serious sickness typically have greatly increased estrogen levels. Estrogen’s role in terminal illness, a vicious circle in which stress decreases the person’s ability to tolerate stress, is seldom appreciated.” Ray Peat, PhD.

Well, I have an advanced degree in physiology and have spent some time in a human performance laboratory, examining the impact of exercise on humans from a physiological standpoint.

In my education and practical experience, exercise raises metabolism and does not lower it, for a number of reasons:

-increased body temperature
-increased activity to repair muscle tissue
-increased activity due to increased muscle mass
-increase in chemical reactions (which require energy) during and after exercise

 

[JasonHarless]

With all due respect, your reasoning is justified under the assumption that people have adequate, usable sugar, salt and other electrolytes ( and are quickly restored ) and have a high ratio of stored saturated/ unsaturated fat, adequate thyroid, optimal ability to oxidize sugar and simply enjoy their exercise; all which help to lower and recover from stressful exercise.

Today people are exposed to environmental toxins such as PUFAS, natural and xenoestrogens, poor quality food choices, psychological distress, chronic dieting and more; all of which start and continue a very powerful stress pattern that harms the mitochondria by the chronic oxidation preference of fats (especially if they're unsaturated) rather than the more beneficial and protective sugar oxidation. Exercise adds to the stress with the release of damaging FFA by a surpassing the LT, prolonged duration and/or the release of adrenalin and cortisol.

The increase in temp after exercise should be due to calories burned during ex. If you suggest temp is elevated above normal well post exercise it's probably due to cortisol. Most of the time temp takes a dive after exercise especially intense.

In regards to cell physiology, I would urge you to look at the work of Gilbert Ling; bioenergetics, Ray Peat and biochemistry, Albert Szent-Gyorgyi.

 

[bhsmte]

With all due respect, your reasoning is justified under the assumption that people have adequate, usable sugar, salt and other electrolytes ( and are quickly restored ) and have a high ratio of stored saturated/ unsaturated fat, adequate thyroid, optimal ability to oxidize sugar and simply enjoy their exercise; all which help to lower and recover from stressful exercise.

Today people are exposed to environmental toxins such as PUFAS, natural and xenoestrogens, poor quality food choices, psychological distress, chronic dieting and more; all of which start and continue a very powerful stress pattern that harms the mitochondria by the chronic oxidation preference of fats (especially if they're unsaturated) rather than the more beneficial and protective sugar oxidation. Exercise adds to the stress with the release of damaging FFA by a surpassing the LT, prolonged duration and/or the release of adrenalin and cortisol.

The increase in temp after exercise should be due to calories burned during ex. If you suggest temp is elevated above normal well post exercise it's probably due to cortisol. Most of the time temp takes a dive after exercise especially intense.

In regards to cell physiology, I would urge you to look at the work of Gilbert Ling; bioenergetics, Ray Peat and biochemistry, Albert Szent-Gyorgyi.

I have done my share of study research on cell biology and physiology while I was in grad school and post grad school. I will attempt to read the work you had cited, if I get the chance.

But, lets go back to your position on exercise, because I have a few questions for you.

Is it your position then, that you would recommend to a person that has a goal of reducing body fat, to stay away from exercise, because of your belief that it lowers metabolism?

Also, how prevalent are the problems you cited, in regards to; blood sugars, fats, electrolytes, etc.. in the average person? And please provide sources to support the prevalence of these deficiencies.

Lastly, lets say we have two people (person A and person B). Both are the same age, some basic body build and both consume a relatively balanced diet. Person A leads a sedentary lifestyle and so does person B. Let's say, person B decides to start an exercise routine and this person exercises in an aerobic fashion 5 days a week at a heart rate around 70-80% of their max heart rate. They also perform resistance training 2 days a week for the upper and lower body.

After 3-4 months of training for person B, what sorts of physiological adaptations would you expect person B to possess, that person A does not possess and would you consider these adaptations to be positive adaptions for overall health?