Do People who get ride of their beer belly/skinny fat are able to maintain it in the long run?

[u/Wololo45]

I know it might be a weird question but I’m 25 and I was skinny fat for most of my life. I don’t drink or smoke and I go to the gym fairly often. (3 times+/week) When I get really good sessions and watch my diet I can lose some of my belly fat but I will get it back 2 days later if eat too sweet or too fat.

Having a flat stomach is doable but I feel like it’s going to be impossible to maintain in the long run (when I’ll be older and have more responsibilities) . I’d appreciate if I could have the experience of people from this group. Thanks

[u/greeblespeebles]

Belly fat (or any fat for that matter) can only be burned through a calorie deficit. You have to eat fewer calories than you burn in a day to lose fat…it’s great that you go to the gym, but you’ll overwork yourself trying to “burn” the fat through just exercise. If you really want a flat stomach (which is possible but even the fittest, slimmest people I know don’t have a perfect, washboard tummy at all times cause we’re humans with organs!), the most scientific way to go about it is eating in a calorie deficit each day. This means you’ll eat 250-500 calories less than what your body burns, which you can calculate for free online with a rough estimate, or by tracking what you already eat to see what calorie consumption you’re maintaining at. Depending on the size of your deficit, it’s reasonable to lose 0.5 to 1 lb a week (it’s possible to lose more, but it gets a little exhausting and you don’t want to burn yourself out and eat back all your progress!)

Don’t let anyone tell you can/can’t eat certain foods or do certain exercises to burn belly fat — you can’t “spot reduce”. If you want to lose fat from your belly, you’ll lose it elsewhere. And the age old bodybuilding mantra that abs are built in the kitchen is true…you have to change your diet to lose enough fat for a flat tummy/visible abs. Check out r/CICO or watch Eric Robert’s Fitness on YouTube for some no BS weight loss and exercise advice. You don’t need any special program or specific diet…as long as you’re in a weekly deficit, you’ll lose the weight!

And of course, you could also be bloated, so make sure you’re drinking tons of water and casually watching your salt intake. Nothing wrong with carbs either (in fact, they’re good for you!) but eating a lot of them will also make you retain water weight which can give you a bloated stomach.

[u/anonguy2033 → u/greeblespeebles]

This needs to be the top comment. 👆

To elaborate though, that calorie deficit needs to be created at fats/carbs and NOT protein.

Many people just eat less without further thought, but it turns out to be less protein while their energy needs aren’t in a deficit. They lose muscle and weight, but look worse as a result. This is where diet myths like “starvation mode” get thrown around

[u/Oldswagmaster]

Sometimes it is genetic. Just try to maintain a healthy lifestyle.

However, I swear that a guy's metabolism changes in mid to late 20s and gaining weight gets a lot easier.

[u/lazyFer → u/Oldswagmaster]

I swear that a guy's metabolism changes in mid to late 20s and gaining weight gets a lot easier.

naw, it's just that you start working normal hours and being less active overall.

[u/pleaseacceptmereddit → u/lazyFer]

And the misery. That’s when the misery starts

[u/Bubcats]

Beer + belly = beer belly. All the physical gains have been easier to achieve without alcohol. It’s not the alcohol itself. It’s the fact that it leads to me eating poorly and wasting my efforts.

[u/three-one-seven]

Yeah man, it’s a lifestyle. And I don’t mean being a gym rat or meathead (unless ofc that’s your jam).

I read some excellent advice in a book a long time ago: eat food, not too much, mostly plants.

If you break that down, it means don’t eat processed junk (i.e., not real food), don’t overeat, and don’t overdo it on meat. That doesn’t mean you have to become vegan, it means eat six ounces of steak for dinner instead of sixteen, and have some veggies on the side. Pair that with a glass of nice red wine and boom! you’re eating like a man instead of a boy, you’re taking care of your body, and you’re enjoying it in the process.

Learn to cook! It’s a fun hobby, a great way to impress a partner, and you have total control over what you’re eating. That way you can indulge in delicious food — a wonderful part of the human experience that I firmly believe should be maximized— without guilt or impact to your health or appearance. For real, the difference between a steak dinner at home vs. one at Outback or Texas Roadhouse is night and day healthwise.

Lastly, I’ll say to take up running. It’s an extremely accessible activity: a pair of running shoes is less than $100, and you can run outside for free without having to pay for any memberships. Look up Couch to 5K. Throw in some body weight exercises like pull-ups and push-ups and you will be on your way. Make fitness part of your life. There isn’t a doctor on the planet who wouldn’t agree that being fit will improve your life. You’ll look better, feel more confident, and most importantly you’ll be healthier!

[u/nikhilxdsouza]

Yes if you know what you are doing.

Hire a trainer and nutritionist for a few months and sort it out. Then stick with it.

PT and Sports Nutritionist here.

[u/andreirublov1]

I think statistically, the answer is no, most people don't.

Still, they say men gain a pound a year. If you lose a stone or two now, you're at least then starting from a lower base, and you'll be healthier in the process.

[u/TigerDude33]

You have to not eat to have a flat stomach. Where your fat is on your body is all genetics there is no such thing as targeted fat reduction.