how to get rid of "lovehandles" and get a flat stomach.

i have heard many myths oh how to recieve and not to recieve a flat stomach, that i'm not sure what is true and what is not. many people say you shouldn't do sit ups or crunches because it strains the neck and does not accomplish anything anyways. i have also heard that running on the treadmill does nothing for the stomach.

like i said, i'm not sure if these are true or not, but i am curious as to what is the most efficient way to achieve a flat stomach as well lose lovehandles.

thank you!

I'm not an expert but I followed all the recommendations I could find. I do crunches everyday, side crunches, etc. I walk 2-4 miles a day. I eat right keeping calories under control and minimal fats. I have taken 5" off my waist in the past 8 months and my stomach has gone way down. To get those "TV commercial" abs you have to almost cut fats out completely. But regular healthy lifestyle will keep it all in check. It takes months.

Original Post by miket53:

I'm not an expert but I followed all the recommendations I could find. I do crunches everyday, side crunches, etc. I walk 2-4 miles a day. I eat right keeping calories under control and minimal fats. I have taken 5" off my waist in the past 8 months and my stomach has gone way down. To get those "TV commercial" abs you have to almost cut fats out completely. But regular healthy lifestyle will keep it all in check. It takes months.

First, you can't "spot reduce."  To get flat abs, you need to get rid of the fat covering the abs and you can only do that by reducing your overall body fat.  Second, I would do "core" exercises instead of things like crunches (and not just pilates type stuff - you can include lifts that works your entire body like squats).  They might seem silly but get a fitness ball and start doing some planks.  You don't want to have super strong abs and a weak back - focus on the whole trunk of your body.  Third, the statement "you have to almost cut fats out completely" isn't true.  You need to lower your body fat percentage substantially, but cutting your fats isn't the way to do that.  Healthy fats will help you lose body fat.  Super low fat diets will not help you lose fat better.  A balanced diet will, including 20 to 30% of your daily intake from fats.  Choose healthier fats, stay away from trans fat totally if you can, and minimize saturated fats.  Eat olive oil, avocados, nuts, but don't cut your fat too much.  Focus on a clean, whole foods diet for general health and weight loss.  Remember, if you eat a super low fat diet but it's super high in carbs, you'll never lose weight.  Balance it and focus on calorie deficit.

thanks for the advice, i appreciate it!

Original Post by courtneymorg:

i am curious as to what is the most efficient way to achieve a flat stomach as well lose lovehandles.

Calorie deficit + squats + deadlifts + shoulder press + pullups.

Original Post by miket53:

I eat right keeping calories under control and minimal fats. I have taken 5" off my waist in the past 8 months and my stomach has gone way down. To get those "TV commercial" abs you have to almost cut fats out completely.

Defined abs are basically a function of low body-fat, reduction or elimination of fats does not cause body fat to decrease, in fact some studies have shown that higher fat diets lead to a greater loss in body fat than low fat diets (even when the high fat group ate more total calories). 

I believe the answer is to reduce your overall calorie intake (count calories, measure and weigh your food - don't guess) and exercise more. And not specifically "ab" exercises either.

Cardio and also moves that challenge your whole core, such as lunges and planks and squats and anything to do with balance will make you stronger.

Doing all of the above should eventually cause overall body fat loss (at least that is the theory). So many people have this exact problem but sadly, it is just not possible to reduce fat from only one area of your body. Good luck.

If I could choose where to lose fat and where not to lose fat that would be awesome.. boobies would stay for sure! Alas it doesn't work that way. I will have to try these "plank" exercises though as I want to strengthen my whole core! Thanks for asking this question.. I was just wondering the same thing

running is AMAZING for the stomach....do anerobic sprinting.... i used to do MILLIONS of sit ups and could never get a flat stomach...now i run 7-12 miles a day and do 10 minutes of pilates and i've never had a flater stomach..

I agree with dove... Don't focus on crunches, you have to make it 'core'. My wife has been telling me this for years (I have a bad lower back), "strengthen your core and your back will get better"(she's a dancer, pilate's, yoga, kickboxing instructor)... but all I heard was "nag nag nag".  I started the P90X program and it focuses on the core like you wouldn't believe, and I wasn't expecting that. Ok, I'll say it, my wife was RIGHT (please don't let this get back to her)...

Also, don't eliminate fats, as other posters mentioned. You must have a well rounded diet of protein, fats, and carbs. The body needs them all but make sure they are good fats and "all things in moderation".

The reason I've joined calorie count was to follow my nutrition along with my health issues. I have to be extremely vigilant with what I put into my body. It's a great support group and great to visualize my dietary intake. I especially love my 'A-' eating days!

Good luck to you!

Diet plays a huge part in your body fat, and no amount of exercise can compensate for a bad diet. Diet just happens to be the hardest thing to control for me.

Buy a skin caliper and find an accurate scale to chart your weight and body fat over time. Your goal is to lose fat, not so much everything else!

Cut calories by 500 calories or more a day, but have one day in about 7-10 days where you eat above your maintenance level and consume whatever you want (your cheat day).

Eliminate white bread, white pasta, white rice and most simple sugars with the exception of fruit sugar, but focus on low carb fruit such as strawberries, blackberries, and raspberries. Keep your fuirt servings to a minium and focus more on fibrous vegetables.

Try to ensure that the bread you eat is whole grain and contains no added sugar which can be hard to find (HFCS). Save all of the sugary stuff for your cheat day. Stop adding sugar to recipes!

Stop drinking diet drinks, soft drinks, and sweetened TEA! and replace it with only water or green tea.

Taper off your calories meaning eat your largest meal in the morning and your smallest one at night. Try not to eat anything three hours before going to bed. This will reduce symptoms of GERD, Acid reflux, and keep the fat off.

Increase your consumption of protein products including fish, chicken, beans, legumes, and lean beef while decreasing your consumption of carbs (40-45%).

Decrease your sodium to prevent water retention. No fast food, no TV dinners, no restaurant food except only on cheat days.

Eat more veggies—broccoli, kale, and celery are good. Fiber will help your blood sugar, reduce cravings, reduce cholesterol, empty your digestive system, and make you feel more sated on smaller food portions. 

Eat small meals throughout the day to control cravings for sweets and the bad stuff! Separate your calories into 5 or 6 meal a day as opposed to the traditional 3 meals. You want the food to digest quickly and not make you feel sluggish. Don't skip breakfast!

Do HIIT three to four times a week for 20-25 minutes each session preferably on an exercise bike or elliptical to avoid running injuries that can occur on the treadmill.

Start a weight lifting program three times a week.

Correct me if I'm wrong on anything.