In 06th week of KETO, Belly fat bit lost but still there. Exercise advise needed

(smilekapoor) #1

Dears,
Currently in the 06th week and lost more than 5 Kgs. However, belly fat is only less lost.
Belly fat is bit loosen now but not sure how much more months it will take to go fully.
What exercise should I do so that burning of this area fat improves and I get result in next one month?
As of now I usually walk half an hour daily and IF over the weekend for a day.
Thanks for suggestions.

(You've tried everything else; why not try bacon?) #2

You’ve done extremely well, so far. Depending on how close you are to your goal weight, further progress might be slower, just so you know. Exercise is not all that helpful for weight loss, it’s the diet that does that. But exercise is excellent for reducing insulin resistance and stimulating the health of your mitochondria, so any exercise you enjoy will certainly be beneficial. Do you enjoy weights? Running? A sport?

One thing you might also try to stimulate weight loss is altering your meal pattern to include some form of fasting. There is a whole Fasting category here, with plenty of excellent advice. You can also use the forum search function to find threads on fasting for beginners, etc.

(smilekapoor) #3

Thanks PaulL. I will do that. I am measuring wight as well as take measurement by tape as well of waist, chest etc…I know as most of the expert say that belly fat is the last to go, so I am counting my days and being Keto in the process. :slight_smile:

(Todd Allen) #4

A better question is how can you approach diet and exercise to keep it satisfying and enjoyable such that you sustain improving your body for years and decades to come? The next month won’t seem special a year from now. I think the best approach to exercise is seeking to make activity habitual. Start with some easy movements and then something briefly intensely hard while you are still in bed.
Make an effort to find ways to continue this pattern throughout each day. Make a commitment to do something before and after any meal or snack. Set a timer to interrupt any sedentary activities such as sitting. Even better, get a standing desk and avoid sitting down as much as possible.

(Bunny) #5

Try HIIT (high intensity interval training) if fat loss is your goal as opposed to building muscle?

4 or 5 minute (short bursts; as fast you can do it?) 5X (gets the HGH higher)

Space out the intervals to your liking?

An elliptical cross training machine is the best machine ever invented for this purpose! I like this machine so much that I bought one (in the picture below)!

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Why?

When you over-exercise (why you don’t lose actual body fat) your going to keep your adrenaline too active and cortisol high (blocks fat burning besides insulin) and additionally glucose and lactate gets real high and ketones/BHB plummet when you over-exercise…

(Carl Keller) #6

Exercise is definitely good for you but as far as weight loss goes, it’s only 5% of the ideal plan, according to Dr. Fung. He says if Batman is diet and exercise is Robin, Batman is 95% of the reason why this duo is successful. Batman can do just fine all by himself but Robin can’t say the same. I’m certainly not trying to discourage you from exercise, just trying to point out it’s a just small part of a successful weight loss equation.

(You've tried everything else; why not try bacon?) #7

When we’re talking about mitochondrial health or reversing insulin resistance, however, then it’s exercise that’s Batman! :bat:

#8

Welcome.

A lot of talk here is about weight loss etcetera, frankly the idea of exercise has not crossed most of our minds. It is not necessary - you will lose weight on keto.

But there are many studies done by the scientists/doctors: Volek, Phinney, Noakes, Atia, Ted Naiman, Jacon Wilson, - who are interested in the performance side of the equation. The results are very clear, you will definitely loose more weight if you put in some exercise. They are not talking about cardio and running about for hours, heavy resistance training, push those muscles hard.

Sticking to 20g carbs is by far the most important factor.

But then keto+Exercise will result in faster fat loss than keto alone.