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Not a diet per se, but I’ve cut down out/almost completely eliminated added sugars and focus on the right balance of carbs/protein/fat. Also try intense cardio twice a week, low cardio once a week, and strength training 3x a week. Lots of classes will give you a nice blend of cardio and strength to make it easier to fit it all in (tabata classes, for example). That helps as there is a lot of focus on abs and obliques.
You can’t spot target fat loss. Less calories in more calories out
Lost weight using 5 rules.
1. No sugar
2. Work our a little each day
3. Don’t drink calories
4. Weigh yourself everyday in morning and track
5. No pizza
Nope. There can be a multiple pound difference due to water retention and digestion. This tends to discourage most individuals. Same reason you shouldn't check your stock performance every day.
You should o what works best for you, but most clinicians recommend weighing in less frequently and focusing on how you feel and even how your clothes fit.
IF and ~80% plant based + no processed food for diet and solidcore classes (in addition to an otherwise light to moderate workout routine) were game changers. You can’t spot reduce but you can overall reduce fat and strengthen/define your abs. This combo is the only thing that flatten my lower stomach - I’ve had visible abs before with other routines but still a ‘pouch’ in my lower stomach
Keto/ OMAD
Can’t zap away belly fat, just need an overall low enough body fat % in order to see them...or spectacular lighting 🤣
Cutting out sugar and processed foods probably got me 80% there after I had a baby Then incorporated a mix of weight lifting, HIIT and boxing started to get more definition
Less sugar and alcohol
Fasted cardio, plus eliminate/restrict added sugars and alcohol.
Faster cardio in the AM especially. When you’re in a fasted state, it seems to hit the abdominal fat especially.
95% of the answer for losing stomach fat and increasing an definition is simply eating at a caloric deficit. That said, if you want it to stick long term, lifting weights to add muscle mass is important.
When you do lose weight, along with the fat loss you will also lose some muscle mass. The opposite is also true, when you gain muscle mass eating at a surplus, you will also gain some fat.
However—muscle has tremendously higher daily caloric expenditure vs. fat. If you just diet down to nothing, your daily caloric needs to maintain your body weight also took a dive. This is why so many people end up yo yo dieting—as soon as they go back to eating “normally”, the weight, and fat, comes back fast. If you first gain muscle mass though, you now have much higher daily caloric needs, and it is also easier to eat at a deficit because there is simply a bigger gap to work with. You would also end the cut with more muscle mass left and therefore it will be easier to keep it off. Finally, if you keep lifting during the cut, you will maintain more (but not all) of your muscle mass while you shed the fat.
Lifting progressively heavier weights is a crucial part of the workout regimen when gaining mass. It’s the only way to tell your body that you need more muscle. The Starting Strength program is the best book and training program I know of for beginners to lifting.
To add to the above, intermittent fasting. PBF down from 23 to 15.
Around 6 -7 months id say.
Hard work
Assuming you are almost there, try no sugar or carbs for a week. Green tea, lean meats, water. Work our as usual. Usually does the trick and gives you a head start. From there slowly increase your carbs and sugars.
Best not to eliminate carbohydrates entirely. A zero carb diet is not sustainable and probably not possible unless you're drinking olive oil as your only source of calories.
I’ve had great luck with Beachbody. The workouts are virtual so you can play them anywhere, anytime. Shakes are great but not always feasible on the job
Question for IF - how do you do you allocate the 8 hours when you wake up at 5 am? Even waiting til 7 am would give you a stop at 3 pm
You simply adjust the time you open your intake window back up depending on when you closed the evening prior. Of course a routine would be best but I enjoy the flexibility IF provides, just get your 16 hours in at minimum.
Black coffee / green tea is fine in the AM
Keto/carnivore, no vegetable/seed oils, intermittent fasting, 7-9 hours of sleep a night, manage chronic stress (chronic elevated cortisol increases blood glucose increases insulin), supplement with magnesium chelate (for insulin sensitivity and more), etc
Nothing white, cheese and sugar.
Or cauliflower
Very tight diet to get down. Low cal high protein shakes for lunch and dinner (premier protein at Costco). Greek yogurt for snacks. Clean meal for dinner (sautéed ground turkey and broccoli or kale)
IF, only thing that works everytime for me.
There's so much poor nutrition advice here 😂 I suspect this is why most diets fail
A lot of people are recommending fad diets, unrealistic diets, or things not based in science. Unfortunately most people do not understand how nutrition works and get caught up in pseudoscience.
I do agree with a lot of the people recommending IF. It's a great way to limit the amount of calories you're eating, of course your mileage may very.