When you start transforming your body with a muscle building and weight loss regime, you’ll discover early on that some areas are much easier to change than others. Some fat deposits are incredibly stubborn and this is why so many people want to know how to lose their fat pad.
What is a Fat Pad?
The fat pad is just another name for that area of fat that sticks around the lower abdomen. You can have an awesome looking six pack in fact and still have a fat pad which sits just below the bottom two abs. This is actually more common for men than for women, seeing as men store more fat around the midriff, while women store more fat in their legs. Seeing as this is one of the most reliable ‘go-to’ places for men to store fat, it makes sense that it would be one of the toughest areas to fix.
A Quick Correction
Before we delve deeper, the first thing to note is that belly fat isn’t necessarily visceral fat – contrary to popular belief. Visceral fat actually lives inside the abdominal cavity and surrounds the organs. This makes it nearly invisible to the naked eye. That belly fat is likely just fat then and we can get rid of it with any diet designed to bring out a six pack.
How to Eat to Lose Belly Fat
If you want your diet to work, then it needs to be simple and it needs to be bearable. In other words, there’s no point coming up with a complex and difficult diet plan if you know you’re never going to be able to follow it.
The right diet doesn’t have to be hard then, it just needs to follow some basic principles. And that’s true even if you’re someone who desperately wants to get that six pack…
So, here’s how you’re going to eat for abs…
The Plate System
A simple way to create and stick to a diet is to take your plate and to imagine dividing it into parts in your mind’s eye.
So, take your plate and grab some protein. This could be some grilled chicken or some eggs (bear in mind that it’s easier if you prepare your protein in bulk when you have time).
So how much are you going to load up your plate with protein? 50%. So you’ve filled a whole half of your plate with meat, with eggs or with fish.
So what about the other side of the plate?
Here you’re going to be adding your carbs.
Wait a minute… what? Carbs for abs?
That’s right: while carbs are often considered the enemy, they are nevertheless actually necessary if you want to give your body the energy it needs to power through workouts, to synthesize protein and to build muscle. Having energy even helps you sleep better and it’s absolutely critical if you want to increase your testosterone (which you definitely do, by the way as this will burn more fat).
The thing to remember though, is that your carbs should be ‘complex’ carbs. This means they will release energy slowly in your body. Many starchy carbohydrates and carbohydrates that contain lots of fiber will fit this mold.
Sweet potato is a great choice, as is zucchini or brown pasta. Sure, you can cut your carbs out entirely but ask yourself: will you really be able to stick to this? And would your body be able to keep going hard in the gym that way?
The thing to remember when coming up with your diet is K-I-S-S or ‘Keep It Simple Stupid’. In other words, don’t make your diet difficult and don’t worry about whether you’re eating an extra 10 grams of carbs or not. That sort of thing drives you nuts and it leads to giving up on the diet.
Likewise, think about how you’re going to fit your diet into your daily life and your routine. It’s not enough to wishfully think that you’re going to eat a ton of steak. The question to ask is whether or not you can afford that much steak and whether you have time to prepare that much steak.
Come up with a diet that’s simple but which is also easy for you to stick with and that works within your routine and lifestyle.
One good way to get lean? Eat 50% protein on your plate for each meal. That immediately forces you to reduce the other two food groups, which are more likely to lead to weight gain.