dutoitmaryn- Журнал, 04 июн 18

@dutoitmaryn regarding your 'diet' try to make it a lifestyle. Find what works for you concerning your calorie intake, IF and all the other trends. I don't know your current eating habits, but try keep your carbs low and consume complex carbs (simple carbs like sweets, cookies, baked goods etc spike your glucose leaving you wanting more and more and not giving you that "I'm full" satisfaction). ⬆ fat, ⬇ carb, moderate protein works for me with IF...but again that's just me. As for the exercise, weight lifting and cardio on alternate days of the week are ideal. Isolated exercises like crunches till you die wont do anything. Again, do what works for you according to your budget, lifestyle, career etc. 3x a week increasing to 5/6 when you get stronger/fitter. HIIT training is also ideal for fat loss and when you dont have much time. Remember you don't have a say where you will loose fat 1st, there are a lot of factors tjat play a part in that eg. genes, so just keep doing what you doing when you find it works and eventually you will loose weight all over. Also when doing cardio try do intervals (faster, slower, faster etc) and try keep your HR at a certain tempo when doing the faster part (formula for HR: 220-your age=?×0.75= your optimal fat burning zone). I find for me my 'diet' (eating healthy) has a bigger effect on that lower tummy fat than exercise does. 

1.Lower calorie intake...2.drinking loads of water..water helps keep the tummy flat. 3. Run/Jog 4.Be patient.. set short term goals each 2nd week they will help keep u going. 5.Dont over-use the scale, set a goal and work for it and get excited for ur next weigh-in 6. Share with ur Fatsecret community on ur progress. 

hellow love, ive read up that eating things like: nuts, oats, avo, green tea, drinking plenty water etc helps. im looking for the site i found this to say some more lol.! but i DEFINITELY get you. TUMMY FAT SUCKS! i know because i have the same issue!  

also being at a calorie deficet will help with the waist area!! 

Thanks everyone, I really appreciate your help. I will drink more water and keep on planking en doing sit ups and crunches. I'm waiting for my Polar training watch to start jogging as well