How do I get rid of belly fat on T?

[2fish]

I want to lose the belly fat I gained from overeating before T. What exercises should I do? Cardio? Sit-ups? I was doing sit-ups and they were forming abs over the top section of my tummy, not really helping the fat that was lower. What should I do? What should I eat?

[LordKAT]

Walk and crunches

[2fish]

Walk and crunches

Been doing both, even started to light jog. It's working for the upper portion of my abs, but the belly fat not so much. lol

[fitzyfoop]

Been doing both, even started to light jog. It's working for the upper portion of my abs, but the belly fat not so much. lol

Google is your best friend, ask them

[bambam]

Well, there's really no way to target belly fat. Keeping a good diet, doing cardio, and some light weight lifting is your best bet.  I'd also suggest you eat foods that are high in protein. But like fitzyfoop said, google would be your best friend to help you with exercise ideas since there's so many. Always nice to have a variation. Good luck man.

[morganFW]

 If you were over eating beforehand its most important to completely redesign your diet. I don't know what you look like weight wise, body shape, height, build etc so it's best that you start researching meal plans. As for exercise start slow and work up. Start out with light cardio 3 times per week and keep pushing yourself. Start a weight training program, again just start out slow and work up as you feel comfortable. Diet is most important really, people generally underestimate the amount for exercise they need to do burn calories. its not easy, but if you stick to a plan that works for you, you will see results in time.

[Marcellow]

Seeing as you want to lose fat, start trying to do cardio on treadmill or elliptical more often. 20-30 minutes each day if you can at least. It's also not only exercise that helps cut fat, you have to monitor what you eat as well. You have to eat less than what you burn and make sure what you eat is correct like cutting out sugary drinks and turn to water, eat more greens, food high in fiber and protein and some carbs. Also some light weight lifting since cutting can reduce your muscle as well and you want to maintain that.

[Amadeus]

Eat less, move more.  That's all you can do.  You can't 'target' any area of your body.  Your body doesn't look at your thighs and say, "Welp, he's not moving those much, so let's pile all the adipose tissue there for safe-keeping.  No one will think to look there!"

There's a great website I was using for a while, it was free.  http://www.myfitnesspal.com/  You enter your food intake for breakfast, lunch, dinner, etc, as well as your physical activity.  Not just exercise, but driving, working at a desk, sleeping, things like that.  You can even enter recipes for foods you enjoy and it will calculate how many calories, fat, carbs, and such you're taking in with each serving.  As you enter information every day, it will keep a record of how much is going in versus how much is going out.  You can then look for patterns and make changes as necessary.

[Jill F]

Low carb diet + cardio + crunches = six pack abs

Mine now look like more like a 12 pack case.

[Kreuzfidel]

It's really about creating a calorie deficit.  You need to find out what that means for you in particular, taking into account your age, etc.  There are plenty of calculators out there online to help you figure out the information you need to know:

http://www.healthstatus.com/calculate/cbc

The second suggestion I would make is to start weight training in earnest - follow up your weight training workout with half an hour of cardio.  You will burn more calories over a longer period of time by weight training as opposed to cardio alone.  Following up a weight training session with cardio will help you burn through the fat-helping sugars stored in your body.

As the others have mentioned, you can pretty much forget "targeting" your belly fat.  You can't spot reduce.  You need to drop your overall body fat percentage and work on toning up the areas in question.

[Gothic Dandy]

If you want to tone your lower ab muscles, you can do leg lifts. Lie on your back, slowly raise your legs until your body makes an L shape, then slowly lower them. I think planks also work that area, but I don't remember for sure.

[darkblade]

Not really saying anything new, but strengthening your core and losing belly fat are two different things, one isn't going to lead to the other. For stronger muscles, you workout. To lose fat you alter your diet (create a caloric deficit, eat clean..). Getting some cardio (preferably in the form of HIIT) is always a good idea. It's a lot more about what you eat than how you exercise, I think.

[mythy]

You can't spot reduce so whatever weight you lose willvbe all over. But the best thing to do is alternate  between cardio (like running, jumping rope, etc) and weight lifting. Cardio burns lots of calories and building muscle raises your metabolism so having a combination is good.

[zukhlo]

If you drink coffee every day, it can cause you to retain fat around your abdomen. If that's the case, cutting it out can be an easy way to get rid of it.

Other than that, the best way to lose weight is cut back on carbs and eat a lot of protein. So that means chicken, fish, eggs etc as well as protein shakes and plenty of veggies. If you make that the majority of your food intake you'll slim down. Protein fills you up so you'll naturally avoid overeating. Weight training is good too because the more muscle mass you have, the easier it is to keep extra weight off because muscle burns a lot of calories just to maintain itself.
Also, there are 'waist trimmer' belts you can use, it's a band that goes around your midsection that traps heat when you work out and makes you slim down faster. Just a few things I've picked up along the way, hope it helps!
Cheers, Alex

[Valerie Rose]

Stomach Vacuum Exercise (pose)

Well I'm no personal trainer but it seems to be working for me.
Basically the only exercise that will actually reduce belly fat because doing other exercises to give you abs can make the muscle grow on top of your belly fat. So you need a flat tummy first before the muscle!
Youtube it to see how to videos.
If you try it, let me know how you like it. I tried to get my brother to do it, but he thought I was full of it.

Good Luck!

[JHeron]

Running. Not cardio (though it helps just not as much IMO) running is the bets overall way to slim down and it won't just be your stomach affected but hips, calves all of it will get slimmer and toned with running. In addition if you do sets of serveral ab exercises after your run it'll boost your results. I used to do what I was taught was called 7 minutes in hell- in which you do a minutes of an exercise each without breaking until you reach 7 minutes for a total of 7 exercises. So you could do that and have it be an oriented exercises for example it'd be one minute of crunches, minutes of planking, minute of bicycle crunches, minute of leg raises, minutes of hello dollies  and  etc. Keep in mind you only break in between the sets of 7 minutes (duh lol) that's how I got my abs the first time around best of luck.

[steyraug96]

Something I know about...  though my physique doesn't show it  (again!)

HIIT: High Intensity Interval Training, for 20-30 minutes every day, will burn off fat.
It is NOT discriminatory, BUT you can cheat a little.

Do ab exercises.
The do HIIT for a few (10) minutes.
Then back to abs.
then HIIT again.

More information:
www.t-nation.com/diet-fat-loss/spot-reduction-is-real
www.t-nation.com/training/targeted-fat-mobilization

Also google "cryolipolisis"
Method is, fill a bag with ice; place it where you want to lose weight, with it insulated enough you won't get ice burn. Wait 30 minutes.
That's from a tightlacing group; I don't have a link, it was reported in another forum.  :-)  But I've read of it in other contexts, such as ice baths. And you can somewhat mimic it by taking cold showers...   

Additional "cheats" include Niacin (the flush type, not time-release), which will add to your ability to draw down fat from body stores. If you're adventurous, try using it as a paste, especially with something like a Squeem rubber waist cincher. It will cause localized vasodilation, meaning more blood gets to those fat cells.

And herbs and foods help, i've read of garlic as a big deal and there's now a spinach extract which I can't say more than, "I've seen it." 

Other stuff is general, such as: Make sure your body pH is alkaline, it tends to help.

Part of the question is, how much do you need to lose? How long have you had the weight? Have you ever lost it before? Are you just looking for a touch-up?

And this is all in addition to proper diet and a decent strength-training regimen.  Can't lose lean body mass - that's bad, man or woman. Muscle is higher metabolic activity, right off - and denser than fat, so you can carry more and look good.

BTW, Long Slow distance (endurance Cardio) is what one MTF used to burn off her pre-HRT bodybuilder muscles. jogging is BAD. Long distance running (depending on weight and knee capacity, but generally speaking ) is BAD. Sprints better. Squats better. HIIT.  Get out of breath from exertion, you'll burn fat.  :-)

I've done it twice myself...  this year, we see what we can do while working with estrogen of some sort....  I'm a BIT nervous about startign that before I have the weight back under control!

[Lukoshkin]

Running is not the best idea. It's boring, not only for the mind, but for the body too - the body quickly adapts to training. You need something diverse. As for me, the best for me was working on ' charity construction: you have a training and at the same time you have not so many time to think about your weight loss. And yoga is very good. People forgets about the yoga.

[JHeron]

Running is not the best idea. It's boring, not only for the mind, but for the body too - the body quickly adapts to training. You need something diverse. As for me, the best for me was working on ' charity construction: you have a training and at the same time you have not so many time to think about your weight loss. And yoga is very good. People forgets about the yoga.

It's a suggestion. I'm surprised you take a shot at running but not the diet/put ice on your stomach advice poster. Also running is not boring at all for some people (myself included) and you don't know of the OP will feel the same as you do. As far a body it's only boring when you stop challenging yourself. If you run three miles everyday the same route, at the same speed for the same amount of time yeah it's boring. Plus body doesn't adapt to it if you keep changing it it's my 7th year as a runner and I'm still challenging myself everyday. The problem for some people is they get complacent and stop improving.

[Lukoshkin]

JHeron, of course I had to put «as for me» in the beginning of the statement  I forgot it