Question:
Hello, if I am interested in losing belly fat & getting abs as well as gaining muscle, what diet/ lifestyle would you recommend?
– Li M.
Answer:
Living in the gym. Just kidding! Consider high intensity interval training, as that’s more effective than cardio for burning fat. Of course, you can’t overlook key ab exercises in your regular routine.
For diet, I wish there was a simple prescription to follow for guaranteed belly fat results. Nutrition for building lean muscle is very comparable. Your best bet is to focus on removing alcohol, extra fats and sugars from your diet plus adding vegetables. Avoiding the ‘bad stuff’ like processed food allows your body to optimize its hormonal balance towards lean muscle versus fat production. Incorporating more produce like leafy greens means greater nutritional quality to feed muscles with fewer calories.
Consider which meal the body is better served by:
Fish n’ chips with coleslaw, tartar sauce, and ketchup
- Calories over 1200
- Fat over 60 grams
- Sodium over 2400 mg
- Sugar 17 grams
- Fiber 11 grams
- Vitamin D 35 IU
- Calcium 108 mg
- Iron 2.9 mg
- Potassium 1726 mg
Baked cod with white potatoes, green beans, olive oil, sundried tomatoes, basil, and salt
- Calories under 650
- Fat under 18 grams
- Sodium under 400 mg
- Sugar 10 grams
- Fiber 11 grams
- Vitamin D 83 IU
- Calcium 128 mg
- Iron 3.3 mg
- Potassium 2588 mg
Calculated using USDA National Nutrient Database for Standard Reference, Legacy release April 2019. Nutrient values were used along with RDN’s professional judgment. Due to variations in products, final calculation is an approximation.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
