You can't lose it quickly, at least not in a sustainable way. But you can lose it slowly just like other types of fat. Exercise more, eat less, and in particular reduce your sugar intake. There is some evidence that stress also causes accumulation of visceral fat so if you can find a way to relax that might help.
I always think that this idea of "losing fat quickly" is kind of interesting. If you think about it, one year of your life is, on average, barely over a percent of your entire lifespan.
If you lifted weights or ran ~5 days a week for a year and ate appropriately, most people would probably end up looking like models. And that's just one year. To me, that's pretty darn quick. Basically, anything else of value takes like way longer: playing an instrument, getting good at a sport, getting an education. If you really think about it, the time investment is actually pretty minimal.
its more complicated than that depending on your life.
You will never look like a model by just lifting weights and running. You need a propper diet plan and a life that supports it.
Going on dinner with your friend? that will be a no for a year.
Having a bussiness lunch meeting with clients or bosses? Thats a no for a year.
Skipping a week or more of lifing because of unexpected life reasons? Thats a no for a year.
Guarantee a majority of your sleep to be of good quality for a whole year? Very few can do that.
Being on a caloric deficit and maintaining a high protein intake every day for a whole year? That is really hard and requires you to have no unplanned events for a whole year.
Getting in a situation where you have no real good options for your diet plan, you need to make sure never to get there for a year.
If your goal is "just" to loose weight its a bit easier but still a lot of hard work with no compromises for a year, and if you want to look like a model then you need hard work and good genetics to support that.
The time investment depends a whole lot on external factors and its never minimal.
> Going on dinner with your friend? that will be a no for a year.
> Having a bussiness lunch meeting with clients or bosses? Thats a no for a year.
> Skipping a week or more of lifing because of unexpected life reasons? Thats a no for a year
> Being on a caloric deficit and maintaining a high protein intake every day for a whole year? That is really hard and requires you to have no unplanned events for a whole year.
All of those points are incredibly wrong. People are able to stay fit, lean, and healthy without becoming some robotic fool who survives on water and protein powder.
Tracking your TDEE and macros is very simple, and not restrictive at all. One can drink beer, eat pizza and candy, and retain a great physique with ease. It requires only that you don't go overboard when indulging. One doesn't have to be in a caloric deficit every single day. As long as one is in cal-def a majority of the time, it's fine. As long as they don't shovel enough food into their mouth on their 'bad' days, to undo all the hard work from the 'good' days, it works out fine.
One can also easily take weeks off. In fact, every athlete should take weeks off. Deloading is not what I'm referring to. I'm talking about taking an entire week, or even two, off and doing nothing. It's healthy, and even necessary for long-term consistency and success.
Why are you convinced that being fit and lean is some incredibly hard task? It's not. All you're doing is convincing people that they can't accomplish what they can; relatively easily, I might add.
> People are able to stay fit, lean, and healthy without becoming some robotic fool who survives on water and protein powder.
Yes those are often those people who dont have that big of a problem to start with. You have a lot of forces working against you when you have an weight problem especially when you are obese.
> Tracking your TDEE and macros is very simple, and not restrictive at all. One can drink beer, eat pizza and candy, and retain a great physique with ease. It requires only that you don't go overboard when indulging. One doesn't have to be in a caloric deficit every single day. As long as one is in cal-def a majority of the time, it's fine. As long as they don't shovel enough food into their mouth on their 'bad' days, to undo all the hard work from the 'good' days, it works out fine.
You are forgetting why people get overwieght from the beginning. Weight problems are mostly an psycological problem and if it where as simple as not shoveling food in their mouth on their bad days there this would not be an issue at all.
Am not trying to convince people they cannot suceed, but I think its important to tell people how hard it can be and it get harder the more weight you have to loose.
Try to loose weight when you have two/three lunch bussiness meetings where the client has payed for the lunch/dinner and then have a social life with alcohool and food during the weekend when you have a weight problem. Its a hard task and requires a decent amount of dicipline.
Am not saying its impossible to loose wieht and that you should not do it. But its important to know the challange ahead and what it will take.
Some of those are definitely a bit exaggerated, perhaps depending on your conception of model. You're not going to destroy your physique most of the time by having an impromptu lunch every so often, especially if you're already struggling to get enough calories to support muscle growth.
