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Message: <blockquote data-quote="djfordj" data-source="post: 22195760" data-attributes="member: 100617">How quick you lose belly fat depends on how fat you are right now. It  may take around 6 months of serious commitment to see a good outcome.  Lets see how to get there. First check your Total Daily Energy Expenditure(TDEE) from the following  link. <a href="https://tdeecalculator.net/" target="_blank">https://tdeecalculator.net/</a> You need to eat 500 less calories from your maintenance calories. e.g., If your TDEE is 3000 calories, you need to eat 2500 calories  daily. Then go to the following website to track the calories you gain from  foods and beverages(soft drinks and alcohol) you take daily. <a href="http://nutritiondata.self.com/mynd/mytracking" target="_blank">http://nutritiondata.self.com/mynd/mytracking</a> It gives a complete analysis of your food intake and show whether your  diet contains sufficient nutrients. Now change the amounts of food you  intake till you get 500 calories less than your TDEE. (till 2500 as in  the example). That is the dietary plan you should go with. Now lets look at the workout plan. Whatever exercise you do, you should maintain a heart rate from 60-70%  from your max heart rate(220 - your age) for at least 20min straight.  e.g., If you are 20 years old, then your max heart rate is 200bpm and  you should maintain 120bpm of heart rate when doing cardio. Buy a cheap  heart rate monitor if you run outside or use the heart rate monitor on  the treadmill. You should workout daily and the fat loss starts from  your arms and legs, then from your chest and the belly. This is the  reason you cannot see the results from the first few weeks you started  workout. It is a long journey. Please talk with your doctor first if you have heart problems or any  other health issue before starting the diet and exercise.</blockquote>

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