Did anyone actually lose belly fat without gym?

Hello,

I’m planning to start a diet workout routine to reduce belly fat. Is anyone here following a diet or exercise plan specifically to reduce belly fat?

What’s actually working for you so far and what didn’t?

Diet alone won't help you achieve that. You need some walking or some sort of exercise to reduce the belly fat.

Fasting

intermittent fasting

You can't just specifically reduce belly fat you can to reduce overall fat percentage in your body.

Simple rule to follow,
1. burn more, eat less (calculate calories)
2.add more protein, avoid junk

you will see a difference in a month

without gym it'll take years.

There's no magic recipe apart from keeping your diet in check (healthy and 5x a day) and absolving say at least 3 x a week a minimum of 40 - 50 minutes of something that will start the metabolism, burn energy and fat at the same time. Burning fat is a general process so if you lose fat, you lose it everywhere.

It can be GYM, it can be calisthetics aka working out with your own weight, it can be martial arts, running - whatever fits. But it should be high intensity keeping the heart rate up throughout the process.

The only thing that I know first-hand that works is a combination of solid regular diet and solid regular physical activity.

If you want to leave out alcohol during the process, that will speed things up too.

My advise will be Sugar cut and No junk add proteins regular exercise simple.

i think you can lose weight at home if you are not that much big fatty guy. Just be consistent with some exercise and stay away from junk, oily food and sweets.

I am also about to start my own workout at home.
Push ups 10 to 15
Squats 10 to 20
Plank 30 sec to 1 minute
mountain climbers 30 to 1 minute
jumping jacks 1 to 2 minutes

try this workout's 2-3 sets.

I started seeing a difference with my belly fat while doing these but i left doing it because of some work but now i am free and about to start again

Belly fat is notoriously stubborn because it's often linked to cortisol levels and insulin sensitivity, not just calories. I've been through this cycle a few times, and here is what actually moved the needle for me:

What worked:

• High Protein + Caloric Deficit: I stopped focusing on 'low fat' and switched to high protein (1.5g - 2g per kg of body weight). It keeps you full and prevents muscle loss while the fat drops.
• Compound Movements: Instead of doing 1000 crunches (which doesn't burn belly fat specifically), I focused on Squats, Deadlifts, and Overhead Presses. These burn way more calories and spike your metabolic rate.
• Walking (NEAT): Aiming for 10k steps daily was more effective for my belly fat than doing 3 sessions of high-intensity cardio (HIIT) which just made me exhausted and hungrier.

What didn’t work:

• Spot Reduction: Thinking that 'ab workouts' would melt the fat over the abs. It just builds the muscle underneath, but the fat stays until your overall body fat percentage drops.
• Extreme Keto: It worked for a month, but it wasn't sustainable for my energy levels when working long hours on the computer.

Are you planning to track your macros with an app, or are you just going for a 'clean eating' approach for now?

exercise and consistency are crucial for loosing belly fat and also avoid oily things

Remove sugar and processed food. Walk a lot, daily. Better if there are trails with incline near your place.

Guestwriting said:

Hello,

I’m planning to start a diet workout routine to reduce belly fat. Is anyone here following a diet or exercise plan specifically to reduce belly fat?

What’s actually working for you so far and what didn’t?

Click to expand...

Try fasting + eating well.

Exercise is good to build muscle.

Do basic exercise , walking or jogging and strength training.

2 rules work very fast
- 18/6 IF
- No sugar

But belly fat is the most stubborn part of the body. You still need some move and exercise.

I think clean eating and working out is much better than 18/6 IF.

ye just keeping my mouth close

Guestwriting said:

Hello,

I’m planning to start a diet workout routine to reduce belly fat. Is anyone here following a diet or exercise plan specifically to reduce belly fat?

What’s actually working for you so far and what didn’t?

Click to expand...

I can't believe how backwards everyone has it. No wonder most people never get shredded.

There is ONE way to lean.

Calorie defecit.

Here's what confuses people:

Not everyone will put on fat or mass if they eat over maintenance.

You have to figure out your own body and what makes you fat, but as for getting lean. It's a deficit only.

The gym will do nothing for you. Nothing.

In fact, running is one of the worst things for getting lean. If you burn 500 calories running(which is hard to do if you're out of shape btw), you'll increase your appetite way beyond 500 calories.

Lifting weights is good because you'll maintain more muscle and look better as you lean out, but the gym has nothing to do with getting lean.

Go ask a professional bodybuilder and they'll laugh if you say you need the gym to get lean.

It's done at the dinner table.

The only thing that helps is walking.

If you walk 500 calories extra, you won't increase your appetite.

Eat less and walk. That's it. Most people eat far more than they think.

If you are an average guy of average height you'll need to eat 1900-2000 calories per day to lose weight. 1700-1800 is quicker. 1500-1600 is fast, but incredibly hard beyond 2 weeks.

Doing too much physical activity is just an awful way to lose weight, because it makes it harder to track your macros and for every 100 calories you burn, your body will want more like 120-130.

Seriously, go run a half marathon and see how much you eat, then try walking a half marathon and you'll barely have an appetite increase beyond an extra serving of potatoes for dinner.

Getting lean is boring. Too boring. People want fancy diets and tricks.

And this is why no one is lean.

splishsplash said:

There is ONE way to lean.

Calorie defecit.

Click to expand...

This is a topic I love.

The problem with the whole calorie deficit way of thinking is that the human body doesn't use calories for metabolic purposes.

I'll explain.

So a calorie is a measure of heat energy released when burning food in a bomb calorimeter.

Great.

Except for the fact that the human body cannot run on heat energy.

Now when I say this on Threads I always get some guy saying "thermodynamics thoughhhhhh."

It happens pretty much every time lol.

And their point would be right...

If the human body was a CLOSED thermodynamic system.

It is not.

We regularly exchange mass in the environment.

Plus how do you even track calories when the government allows food companies to be +/-20% out from the actual amount of heat energy?

What about the thermogenic effect of food as well?

The reality is you can't.

It's just an awful thing to even attempt.

So if we can't use calories then what do we do instead?

The simple answer is the human body has extremely potent hunger signals IF not poisoned by dietary carbohydrates.

The long answer is.

We have two essential types:

Fat and protein.

Carbohydrates are not required as your body is perfectly capable of making the required glucose from gluconeogenesis.

If you do not eat carbohydrates your body will release ghrelin when you're hungry and leptin when you're full.

All this boils down to eat when you are hungry and stop when you are full.

It really is that simple.

Throw in a 24-72 water fast every now and then for stem cell release and autophagy.

Carbs mess that signalling system up big time so that's why you can eat a pack of Doritos and feel hungry in 2~ hours.

Your body will over time reset to your genetic baseline of body fat%.

There is really no need to track anything.

Some body fat is needed for insulation and hormone production.

This doesn't even talk about systemic inflammation caused by constant randle cycle activation but I'm trying to keep this simple.

Btw the only exercise humans are designed for is high intensity exercise.

HIT has the added benefit of cardio as well so there is zero reason to do cardio itself for health/fitness purposes.

Long endurance stuff tends to hypertrophy the heart overtime but that's a discussion for another day.

TLDR: Fat + protein = genetic baseline of body fat %. HIT for muscle hypertrophy purposes and health. Calorie tracking is not needed.

PS: Avoid seed oils like the plague.

celebrities use all three
diet, excercise and Ozempic

Indian celebrities are gulping it like anything

Thunder Digitals said:

Diet alone won't help you achieve that. You need some walking or some sort of exercise to reduce the belly fat.

Click to expand...

Yes it will. It’s all about intaking less calories than what you need. You’ll start losing fat and if you don’t workout muscle too. You don’t get to choose where you lose fat first. There’s no such thing as localized fat loss, unless you do a liposuction.