I found it very difficult to burn my big fat belly, even I took lots of exercises and eat less foods.
anyone can advise me how to achieve it in better way?

define lots of exercise. 30 mins or 1 hour a day isn't enough.

Planking

10 seconds/daily for 1 week
20 seconds/daily following week
30 seconds/daily for a month

I think both method you use should be able to achieve what your current goal is aiming. The issue here might lies in

1. Time - How long you used to "determine" whether this method is not working or not.

2. Food - Since what u mentioned is not working, have you tried "calculating" your calories intake vs how much u burn a day?

3. How you define a lot?

Honestly, just based on what you write and how you try to ask the public. I could tell you arent even putting effort in this " cutting belly fat ", if you are it will says otherwise from your post and how you ask your questions.

also define eat less. what does your diet consist of? if calorie in cut half still more than out then you won't experience any effect as well.

Please quantify the above.

What exercises you are doing, duration, whats the calorie burnt?

Whats your current food intake for the day, type of food, calories?

Easy only. Stop watching/listening to BS workout like crunches.

Eat more clean diet cause lesser calories and then move more doesn't matter what activities.

Weigh yourself daily in the morning. If drop 0.5kg per week then u progressing well.

It's not one day work. Give it a year or two consistent work daily.

I used to have big belly..and i tried cut all my dinner away from deep fried, rice, oily food.

Dinner choices are, steam brocolli, pan fried chicken breast, boil eggs and sweet potatos. Any 3 of them as 1 dinner menu.

Then for exercise, start planking for 1 time 30 seconds..

then challenges yourself by adding 30 seconds each to 1 min 30 sec.

then do 3 set gap with 10 mins in between. (you can add more set when you can cope)

I have done that since January 23, until today my belly is shaped nicely..

dont know those belly vibration machines sold at osim and others work or not.

belly fat is visceral fat.. it cannot be burned by exercise except autophagy.. need to fast 16 hours.

This post has been edited by Satanist: May 31 2023, 04:06 PM

lol, obviously not, there is no scientific results that explains these machines works

True, fat loss is basically influence from; what and how much we put into our mouth

cardio

need to achieve calorie deficit daily

walk more, it is a simple yet magical habit you can instill that could really yield positive results when it comes to fat loss

Vibration braking down the fat molecules. Fat wastes excretion the yellow urine, more yellow more fat out

man... i walk so much on daily basis like 10k steps, and i don't see myself having smaller arms, legs, or even stomach. sometimes it makes me wonder if i'm walking wrongly not to see any effect. maybe it works internally, and i cant see from outside.

i'm having this issue too, but mine is a mixture with digestive issues, so mine includes bloating.

have you checked your digestive system health?

just continue to make it a habit, and increase the daily step average gradually. In the longer term you would be building a solid activity base and your metabolic health will definitely improve as well, and the fat loss will eventually come.

i personally averaged 17k steps in the month of May (as indicated by S Health), and that was with just a single running session for the whole month, the rest just being active and move around a lot. Still maintaining a BMI of ~22 despite consuming carbs like a typical Malaysian

that said, resistance training is also important. having a pair of dumbells around do help - you can work out your arms while enjoying your netflix.

the key is to build easy, sustainable habits that will benefit you in the longer run

thanks for the encouragement, bro.

i will try to maintain 10k steps and above then. i think another reason i have more fat now because i have knee pain and a shoulder subluxation a few months back. this has prevented me from doing jumping jack in between watching my netflix. i now just opt for low cardio exercises.

From my experience steps alone is not a good benchmark indicator. I have seen many maintain about 10-15k steps per day but their calorie count is only 200-300!

I would suggest to track your calories count instead our steps and workout timing. Hence many finds jogging is one faster way of increasing calorie count for a shortest exercise timing.

Resistance training helps as well, since one continue to burn even through out the day, where body repairs and builds muscles.

My hubby has knee problem as well, hence he had switched to indoor cycling, it helps as well, but need to prolong the exercise timing to burn the same amount of calories. Running 30mins burns around 400 calories (rounded up some numbers, it all depends on how high your heart rate is)

Hope that helps, all the best

basically calorie deficit.

it's the most natural way to burn excess fat in your body. also strength training helps to convert fats into muscle. watching your diet is also essential.

walking alone is insufficient to burn your daily calorie intake - unless you really measure to the dot and you are confident that your walking is burning > intake.

conditioning workout works too. combine a couple of exercise together to make it more effective.

high protein diet, less carbs / oil / fats / trans fat / processed food is essential to this build up. also perhaps can consider some probiotics for the stomach and gut health.

it is a long process but just never give up on the motivation - keep yourself disciplined and you will reap the rewards eventually.

i can see a few experienced guys commenting but usually those that ask this type of questions are seeking for shortcut or easy way such as those nonsense crunches & drink lemon juice in the morning kinda BS.

LOL! and yeah TS went missing after posting!

How old are you ts?

May i suggest go for lab test and get your testosterone level check?

You may also suffer from below average testosterone level.

It is quite common in male age 35 above.

But sometimes even young male adults too suffer the same low T problem. Possibly due to diet, sedantary lifestyle, etc.

maybe start with 3 simple steps:

1. Keep yourself active, maybe start with walking/ step counts. Try at least average of >10k to 20k steps a day consistently.
2. Calories deficit, reduce calories intake based on your current BMI consistently of course having healthier option.
3. Back to point 1, cardio, basic work out, spend more time outdoor not only for physical well being, but to improve your mental health as well.

I've doing above consistently for some time, average 20k steps a day, 4 days of gym, 30%< calories deficit almost daily and keep yourself busy.

cut half calorie intake and workout at least 30 minutes daily over 1 year to be realistic

For men, belly fat is the last stubborn fat because most adipose tissues are at there.

And losing belly fat takes much time (!) and consistency. It's important to stay dedicated to your fitness and nutrition plan, as well as to be patient with your body's natural processes.

Hi tkn0811

There are many great suggestions here with regards to exercising for weight loss and maintaining a daily caloric deficit.

It would be wise to also address the root cause for belly fat which could be higher levels of cortisol in your body - consider working with your circadian rhythm, getting enough high quality sleep, avoiding stressful people/situations etc. to lower your body's cortisol levels.

Belly fat will leak at belly button, acupuncture and suction cup on belly button will extract the belly fat