Keto Diet

What To Do When Gut Sticks Out Without Being Overweight

Bulge. Pooch. Pudge. 

Whatever you want to call it, watching your belly roll out of your pants like a muffin top sucks. 

Especially if you’re carrying most of your weight in your belly… and are not overweight outside of your problem area. 

Thankfully, there’s a specific reason why fat gathers in front and around your waist. 

And as soon as you understand how belly fat grows, you’ll have a simple (not easy!) plan to flatten your belly. 

Hint: Keep reading because getting a flat belly has nothing to do with ab and core exercises.

Why Do I Have A Big Gut When I’m Not Overweight?

The most important thing to realize is that carrying belly fat is not the same as being overweight

You can be skinny with a big belly. The medical term is “metabolically obese normal weight (MONW),” but it’s often called skinny fat for ease. 

The standard advice given to overweight people — eat less, lose weight — won’t be helpful if you’re not heavy, to begin with.

If you’re “skinny fat” and follow a regular diet you’ll also lose weight from your slimmer areas. 

And you’ll become dangerously underweight before you start shrinking your belly fat. In other words, your ribs will be visible well before your abs.

To lose that big gut, losing weight is not enough. You need to burn belly fat directly. 

Before we share belly fat loss tips, check if any of these 5 statements are true of you…

✅ I often experience anxiety and stress in and outside of work.

✅ I sometimes feel bloated and heavy after my meals, even when I don’t overeat.

✅ I like to unwind after a hard day with a bottle of beer or a glass of wine.

✅ My parents are on the fuller side.

✅ I’m now over 40 years old.

✅ If two or more of these 5 statements are true, bookmark this article immediately and keep reading. 

✅ They all suggest a higher risk of continuing to pile on belly fat, with dire potential consequences. 

Should I Try Core Workouts To Reduce Belly Fat? 

There’s no doubt that exercising your core can be beneficial in a variety of ways. But the effects of core exercises on reducing belly fat are questionable at best.

First of all, there is no such thing as spot reduction. 

Exercising the muscles of a specific area, such as the abs below your belly, won’t reduce the fat of that area.

Of course, your ab muscles will grow stronger. But fat can’t and won’t turn into muscle, as muscles and fat are two separate things.

If anything, if you keep exercising your core, your ab muscles will get larger. Pushing your belly further out and making you look bigger.

Exercising is a healthy habit to develop. Multi-joint exercises like squats, lunges, and shoulder presses can help you grow stronger, burn a few calories, and improve your posture. 

But if you want to reduce belly fat… skip the ab crunches without guilt. They won’t help and may even make things look worse. 

Your best bet is switching up your nutrition. And speaking of nutrition…

Is Fat Loss As Simple As Reducing My Calories? 

No. 

Fact: Weight loss is as simple as reducing your calories. Fat loss is not.

And trying to reduce fat loss down to a simple math equation is one of the most enduring yet misleading “facts” about nutrition.

If you don’t eat enough, you will lose weight, no matter what you eat. 

But how much of that lost weight IS fat has everything to do with WHAT you eat.

So even though you could, in theory, lose weight by undereating tiny portions of potato chips and ice cream… 

In practice, if you followed that routine, you’d burn all of your muscles, feel terrible, become severely unhealthy, and quickly drop out of your weight loss regime. 

In other words, all diets can lead to weight loss, but not all diets are equal. 

Some diets can lead to greater health and fat loss than others.

How Can I Maximize My Fat Loss Without Undereating? 

Limiting alcohol and avoiding foods high in sugar and trans fats can help you lose weight and reduce belly fat.

But to maximize the amount of belly fat you lose, you must understand (and use) the process of ketosis. 

As you may know, ketosis is a natural metabolic state that allows the human body to burn its own fat stores for energy. 

Therefore, every hour you spend in ketosis is an hour spent in reducing unwanted mass from your belly. 

It works powerfully. For example, a randomized, controlled trial of 120 adults found something amazing after just 6 weeks of ketosis. 

The average fat loss for that group was 20.7 lbs. 

Almost double the fat loss than an intense regular diet, on which people lost only 10.5 lbs.1

So ketosis is almost a no-brainer if you want to maximize fat loss. 

But the problem is, starting ketosis is tricky. The only way to start ketosis is to eat less than 50 grams of carbs a day. 

Anything above that, and you’ll throw yourself out of ketosis before you enjoy its benefits. 

Is Reducing My Carbs Worth It? 

You saw what the studies show. Reducing carbs and entering ketosis can almost double your results. 

More importantly, ketosis is exceptionally powerful when you’re skinny fat. 

Because as we covered earlier, a regular “eat less, lose weight” approach will force you to become dangerously underweight before you start shrinking your belly fat.

On top of that, whether you’ve heard the news or not… The rise in heart disease, diabetes, and obesity is linked to overeating carbs. 

So not only will reducing carbs help shrink your belly. It will also reduce your chances of developing serious health complications as you get older. 

What kind of health complications? Research shows belly fat is the worst type of fat there is. 

So much in fact that nearly two-thirds of individuals at high risk of cardiovascular disease have excess abdominal fat.2

Furthermore, according to a study by Michigan’s State University, people with excess belly fat have a greater chance of developing cancer.3

But the nail in the coffin is this. A recent study published in the Annals of Internal Medicine suggests excess belly fat is associated with higher mortality rates.4

Obviously, these are some powerful and urgent reasons to quit carbs and start fighting belly fat right now. 

But if we’re honest, carbs are a staple in the modern, Western diet — and they taste great. 

So reducing them might be easier said than done. Or is it?

How To Easily Manage And Reduce My Carbs?

First, you need to realize that reducing carbs doesn’t mean you must eat bland, restrictive foods. 

There are low-carb (or even carb-free) meals that taste just as good as your favorite dishes.

Burgers, turkey wraps, cheese cupcakes, and low-carb pizzas. These are just some of the many delicious options available to you.

If you prefer sweeter foods, you should know they too are fine in moderation. 

With the right meal plan, eating chocolate cakes, ice cream sandwiches, or peanut butter cookies regularly wouldn’t be out of the question. 

So here’s our first tip: Try a low-carb menu you like and you’ll stick to it, no problem.

The second tip is to be strict with portions and measurements. Ketosis demands precision. So you should be measuring the number of calories and carbs you eat.

This may sound like a lot of hassle, but it’s critical. If your numbers are off, your progress will stall. Worse, you may even take a step backward.

This leads us to tip number three… Keep a journal. Monitor your weight, how you feel, how much water you drink, and how much fat you lose over time.  

This little journal habit will help you stay motivated when you want to give up. Because even if you stall for a time, you’ll quickly motivate yourself back by watching all the progress you’ve made. 

Of course, you don’t have to use a physical journal. Many people prefer to use a mobile app to manage and monitor their weight loss journey.

Over 541 221 people have taken this quiz

Complete the free quiz below and find out how many calories & carbs you should eat to lose fat.

Is There A Solution We Recommend For Reducing Belly Fat When You’re Not Overweight?

We’re happy to recommend Keto Cycle, a solution we’ve used ourselves.

Keto Cycle is a popular weight management program for people who would like to enter ketosis and maximize fat loss.

It breaks down the whole process of ketosis into simple, baby steps. 

First, you answer a few easy questions about yourself. Such as what foods you prefer to eat, how active you are, how tall you are, how much weight you would prefer to lose, and so forth.

Then, an expert nutritionist reviews your details and prepares a custom-made meal plan for you. They calculate your calories, carbs, proteins, and fats. 

And they tell you exactly what to eat for breakfast, lunch, dinner, and snacks. Complete with step-by-step cooking recipes and weekly grocery lists, so you don’t have to do unnecessary work.

Your personal fat loss program is ready in around 2 hours after you send them your details. 

Here’s exactly what you’ll get:

✅ A personalized meal plan that covers what to eat for breakfast, lunch, and dinner every day of the week… so you enter ketosis and stay there. 

✅ A snacks and desserts cheatsheet that teaches you how to lose weight even though you’re eating chocolate, peanut butter, and more (regularly).

✅ Easy-to-follow recipes teaching you how to prepare low-carb meals you love in 15 minutes or less plus a weekly, printable grocery list of simple, affordable ingredients.

✅ A complete ketosis diet guide for beginners. If today’s the first time you’ve heard of ketosis, don’t worry. This has everything you need to get started.

✅ On-going, daily nutritionist support, and science-based advice at any time of the day.

Keto Cycle’s program includes everything you need to reduce belly fat without risking your health, battling cravings, or having to jump through constant hoops such as measuring every meal’s carbs. 

Their team does all the hard work for you. And the best part is, there’s no risk whatsoever. 

Because you can complete Keto Cycle’s quiz right now, and find out how many calories you need to eat to lose weight, without any commitment. 

Click the big button below and find out how many calories you should eat to lose weight – 100% free. 

Over 541 221 people have taken this quiz

Complete the free quiz below and find out how many calories & carbs you should eat to lose fat.

Let’s Recap What We Learned Today

Congratulations for reading through to the end. It shows you’re truly ready for a change in your life, and for that, we salute you.

Let’s recap what we covered.

Being overweight is not the same as having high levels of fat. It’s perfectly possible to be of average weight yet have dangerous levels of fat concentration in your belly.

Excess belly fat is the worst possible kind of fat you can have. Linked with dozens of health complications, some of which are deadly serious. 

We call this state “skinny fat.” 

Unfortunately, when you’re “skinny fat,” traditional weight loss advice doesn’t work well. 

If you simply reduce your calories, you risk becoming dangerously underweight before you lose your belly fat. Your ribs will be visible well before your abs. 

To lose that big gut, you need to burn belly fat directly. 

And there’s no better way to do that than reducing your carb intake to below 50 grams a day. 

Studies show that when you reduce your carbs so much, you enter ketosis – a powerful metabolic state that can lead to almost double the fat loss versus a regular diet. 

Therefore, reducing carbs is almost a no-brainer if you have a lot of belly fat to lose.

However, it can also be quite difficult to do on your own. This is why it’s important to:

✅ Follow a low-carb meal plan filled with options you enjoy, including sweets and snacks. 

✅ Precisely count your portions. You need to know how many calories and carbs you eat. 

✅ Monitor your progress and make adjustments and improvements over time.

Fact: It’s perfectly possible to make progress on your own.

But it’s extremely likely you’ll progress faster and enjoy your fat loss journey more if you try a program like Keto Cycle, that does all the above (and more) for you. 

Over 500.000 people have used Keto Cycle so far — and there’s a good reason why. 

It’s simple, straightforward, and it works. 

Try it out now without any commitment. 

Complete the quiz below and get a custom-made fat loss program made just for you.

Results may vary due to personal features.

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