fatMark: What is the best way to lose body fat?
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Hi Mark,
Am just new to this site i so was wondering if you could give me so good info on how the best way to loss body fat i am 28 years old currently weight 12st 1lb i used to play alot of football but i need an op to repair an knee injury so for the last 3 months i have started doing alot more weights and i am really enjoy it. Anyway i just cant seem to shift the loose body fat from around my lower stomach i used to be quite heavy years ago properly weighing about 16 stone but over the last 5 years i have gradually lost the weight through lost of hard work with my diet,playing football and cardio at the gym.by being that heavy and loosing all the weight maybe why i cant shift the fat from my stomach area?
I will give you my diet on an average day my calorie cunt has been quite low for the past couple of years because i have been trying to shift the last bit if fat around my stomach area but for the life of me i just cant do it:
Breakfast
bowl of bran flakes
Whey protein shake
piece of fruit
Lunch
bowl of porridge
banana
Dinner
tuna/chicken salad or sometimes with pasta or chicken stir fry
Snacking
fruit or Whey protein shake
I also train about 5 times a week in the gym mostly doing some light cardio at the start of the session the working on different muscle groups at each session.
Could you please give me info on how maybe i could changed my diet,use other supplements plus the best methods to use in the gym to loose the body fat from around my stomach.
Thanks
Am just new to this site i so was wondering if you could give me so good info on how the best way to loss body fat i am 28 years old currently weight 12st 1lb i used to play alot of football but i need an op to repair an knee injury so for the last 3 months i have started doing alot more weights and i am really enjoy it. Anyway i just cant seem to shift the loose body fat from around my lower stomach i used to be quite heavy years ago properly weighing about 16 stone but over the last 5 years i have gradually lost the weight through lost of hard work with my diet,playing football and cardio at the gym.by being that heavy and loosing all the weight maybe why i cant shift the fat from my stomach area?
I will give you my diet on an average day my calorie cunt has been quite low for the past couple of years because i have been trying to shift the last bit if fat around my stomach area but for the life of me i just cant do it:
Breakfast
bowl of bran flakes
Whey protein shake
piece of fruit
Lunch
bowl of porridge
banana
Dinner
tuna/chicken salad or sometimes with pasta or chicken stir fry
Snacking
fruit or Whey protein shake
I also train about 5 times a week in the gym mostly doing some light cardio at the start of the session the working on different muscle groups at each session.
Could you please give me info on how maybe i could changed my diet,use other supplements plus the best methods to use in the gym to loose the body fat from around my stomach.
Thanks
By Callum Mcwhirter – over 1 year ago
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Note: This question was directed to Mark Gilbert but public responses are welcome!
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OK, that's a lot of questions, so I'll give you a bit of a brief answer and then some specific recommendations...
Sugar - First, it looks like you don't have any sugar intake (outside of the sugar in fruit). Are you sure you don't have several coffees or cups of tea or other sugary drinks or put it on your cereal?
Starchy Carbs - You are eating good, high-fibre carbs but if you aren't currently losing weight, you should cut the carb serving in half and add protein and/or green or other non-starchy vegetables.
The only other obvious issue is your lack of a good protein source at lunch - so ditch half of the serving of oats and add a protein shake, chicken breast, lean meat or eggs.
Also, you need to weigh yourself first thing in the morning after going to the toilet once per week on the same day of the week and keep adjusting your sugar and starchy carbohydrates downward until you are consistently losing weight.
You may also have to cut down slightly on the size and number of servings of fruit if cutting the other carbs still doesn't work or if you hit a sticking point in which you aren't losing weight. Perhaps omit one serving on Mon, Wed, Fri?
Finally, find a way to add two HIIT sessions into your week, as this is the most effective way to burn fat in the shortest time.
For info on HIIT, see this previous Question and Answer - How can I incorporate HIIT workouts into my current exercise regimen?
Finally,
Nutritionist and Supplement Specialist
I will take all you have said on board and alter my diet right away.
With regards to your question about sugar i dont have hardly any sugar in my diet as i dont drink sugary drinks or anything like that. I mostly have about 2 cups of tea a day 1 in the morning then 1 in the evening.I take a low calorie sweetner with my tea would i be better to take 1 sugar instead?I dont mind tea or coffee so is 1 better than the other with regards to youe diet?I there any other healthy way of putting sugar into my diet plus how much should i be looking to introduce?
Plus if you dont mind i have a couple of questions regarding my lunch.Is tuna a good high source of protein for lunch?Would i be better just having a chicken/tuna salad for lunch or is it ok to have then on brown bread as i know that bread is a starchy carb?What would be best for me to eat for my lunch?