Popular UK women's magazines are full of advice on such matters, but
the advice is often confusing or downright contradictory.  I assume
that weight loss must be well-studied by now, and hopefully
well-understood in scientific circles.

The problem is this: a female friend of mine has put on a small amount
of weight as she's got older, and this is mainly distributed on her
stomach region. Though not really overweight (she's only about 5 feet
6 inches or so, and weighs about 9 stone), her appearance makes her
unhappy. What is the fastest, easiest and least time-consuming method
of getting her tummy back into shape?

Much advice seems to suggest that exercise that targets the muscles in
the stomach area (e.g. sit-ups) would help. To me that seems
illogical, or perhaps misleading. In its most simple form, is weight
loss not a simple equation involving a=amount of energy input to body
from food and b=amount of energy used by body and c=weight gained or
lost expressed as energy: a-b=c ? with weight loss acheived by either
1) decreasing energy intake through dieting, or 2) increasing energy
consumption through exercise or 3) both.  When fat is burned up by the
body as reserve fuel, is the physical pattern of 'burning' dependent
on the location of the muscles requiring the energy, or a uniform
pattern, or a geneticly-determined pattern, or something else?

It seems to me that while there's probably variation from individual
to individual, the variables involved (e.g. calories ingested, current
body fat proportion etc) must be interrelated and subject to a set of
laws which could form useful graphs or simple programs that would
allow a person to predict weight loss, armed with a knowledge of the
relevant variables...

Over to you!

Dear penfold-ga:

Thank you for your question. 

I believe what you really wanted to know was this: "What is the
fastest, easiest and least time-consuming method of getting her tummy
back into shape?"

The truth is (and I'm sure this comes at no surprise to you) that
there is no fast and easy way to weight loss. The "best" way to lose
weight though, is a combination of dieting and aerobic exercise.
That's it. A maintained schedule of running and dieting will result in
weight loss. I can attest to this from personal experience. I will
explain this in detail further in my answer.

That said, let me address a point you raised in your question:

"Much advice seems to suggest that exercise that targets the muscles
in the stomach area (e.g. sit-ups) would help. To me that seems
illogical, or perhaps misleading. In its most simple form, is weight
loss not a simple equation involving a=amount of energy input to body
from food and b=amount of energy used by body and c=weight gained or
lost expressed as energy: a-b=c ? with weight loss acheived by either
1) decreasing energy intake through dieting, or 2) increasing energy
consumption through exercise or 3) both.  When fat is burned up by the
body as reserve fuel, is the physical pattern of 'burning' dependent
on the location of the muscles requiring the energy, or a uniform
pattern, or a geneticly-determined pattern, or something else?"

Doing situps does burn calories, and will burn fat, if done correctly.
However the same and better results in terms of calorie loss can be
achieved by doing any form of aerobic exercise. I believe your friends
were operating under the myth that fat can turn into muscle or muscle
can turn into fat. See the article "Can Muscle Turn To Fat?" at
NaturalStrength.com:
http://www.naturalstrength.com/features/detail2.asp?AuthorID=60&ArticleID=436

What sit ups does do is tone your abdominal muscles. However, it does
not "target" the fat in your tummy any more than any other form of
aerobic exercise. In fact, if you only do situps as your aerobic
exercise, what will happen is that you will build up abdominal muscles
in your abs, but it would be still covered in the same layers of fat
as before.

"The first place we usually lose fat is on our face (so our mothers
can tell us we look too thin). Unfortunately, it is not possible to
direct our bodies to burn fat from a particular area."
"Take sit-ups for example. It is important to keep your stomach (and
back) muscles in shape, and firm abs can even help to hold in your
stomach. But to reduce the size of your mid-section, you would do just
as well to perform any exercise that you enjoy."
Source: http://www.eatwellandexercise.com/faqs_spot.html


The only way to reduce fat is through aerobic exercise. From personal
experience, the most effective form of aerobic exercise would have to
be running or jogging. I'll explain why in response to the next point
you've made:
 
"It seems to me that while there's probably variation from individual
to individual, the variables involved (e.g. calories ingested, current
body fat proportion etc) must be interrelated and subject to a set of
laws which could form useful graphs or simple programs that would
allow a person to predict weight loss, armed with a knowledge of the
relevant variables..."

Actually, the variables involved are not limited to calories in/out
and body fat proportion. I think one of the most important factors
involved in the equation is metabolism. Metabolism is a measure of how
much fat you burn from doing no activities. It depends on the fitness
level of your heart and other muscles. For example, long distance
runnners would have higher metabolisms than normal people due the
their muscle mass and fitness levels. What this means is that they can
effectively eat more than other people can, without weight gain.
(Unfair, I know!)

The best way to increase your metabolism is running. This is from
personal experience. I used to be fairly overweight, until I joined a
competitive long distance running training program. In just a month, I
noticed significant amounts of fat loss all over my body. What is
interesting is that my calorie intake was more, not less, than before.
This leads me to conclude that the increase in metabolism contributed
to my weight loss.

So to sum up, aerobic exercise and dieting is the best and only way to
lose weight. Dieting though, involves counting calories. You have to
count your calories in any diet. Even a small snack here and there add
up. I've provided links to tools where you can keep track of your
metabolism and calorie count as well as additional articles that will
be of interest to you:

Additional Links:

BMI, BMR Calculator
http://caloriesperhour.com/

Basal Metabolism Calculator
http://www.room42.com/nutrition/basal.shtml

Calorie Counter
http://www.webfitnesstools.com/cgi-bin/bde/food/food.cgi

The Fat Bloke's Guide to Becoming Less Fat <- highly recommended
http://www.kuro5hin.org/story/2002/1/18/6252/12614


Google Search Strategy:

       metabolism fat loss
       ://www.google.com/search?hl=en&lr=&ie=UTF-8&oe=UTF-8&safe=off&q=metabolism+fat+loss&btnG=Google+Search


If you need any clarifications, please don't hesitate to ask. I would
be more than happy to assist you further. Pass on my best wishes for
your friend!

Best Regards,
blader-ga

---

Request for Answer Clarification by penfold-ga on 17 Jul 2002 16:35 PDT

Thank you, Blader for a prompt reply.  While your answer is a good
starting point, I don't think you've fully addressed the question. 
The comments have filled in many gaps already (a particular thank you
to Rebekah for finding what amounts to the equations I wanted, and to
insideinfo for a good general answer), so I'm left with just the
following points for clarification:

1) Your answer, and most of the comments, rely heavily on personal
experience. What scientific or statistical resources can you find on
the relative effectiveness of different methods of weight loss?
http://primusweb.com/fitnesspartner/jumpsite/calculat.htm largely
answers this question for you (but only for exercise-related methods),
but can you find a better list, and in particular what is the
calorie-burning potential of yoga?

2) If exercise really must be a part of the weight loss (boo!), can
you find a few websites that have good instructions on performing
useful exercises, particularly exercises that can be undertaken in the
comfort of one's own, slightly cramped, home?

3) What about 'miracle' cures? I myself believe that most if not all
such schemes, programmes, pills etc are either ineffective or
dangerous, but I do remember seeing a recent, credible news story on
TV about a slimming pill currently undergoing testing that promised
some really good results (e.g. 2lb weight loss every week without any
change in eating or exercise habits - a dream come true?) Can you find
anything on this, or any other credible method?  FYI, the pill was
estimated to finish its testing phase in about 2 years, I think.  The
story was featured on either a national or regional UK TV station (the
pill is possibly of UK origin), and quite possibly on a regional news
programme (East or West Midlands region)

I don't expect the earth for $20, but have a reasonable stab at
answering these final points and earn 4-5 stars! ;)

---

Clarification of Answer by blader-ga on 17 Jul 2002 17:37 PDT

Dear penfold-ga:

Thank you for your clarification request. Let's see what I can do for
you. =)

1) I've found a very, very comprehensive list of calories burned per
unit time at Nutristrategy.com. It is not limited to exercises, and
includes work related actions such as farming. Here is the website:
http://www.nutristrategy.com/activitylist.htm

However, although it lists hundreds of activities, it does not include
yoga. Here is a different calculator that does included Yoga in its
list, from Yahoo! Health:
http://health.yahoo.com/health/nutrition_fitness/cbnext.html

2) Yes, unfortunately, the truth is real weight loss can only be
achieved through exercise. You can ask any one this question, and the
answer will be the same. However, you can make exercise easier by
setting a plan. The free service I use is Workoutplan.com. You can set
a workout plan and even choose to do only indoor exercises. The
website will custom configure your workout plan based on your
individual situations, and can even limit its workouts to at home, in
door exercises. Instructions are given for all exercises with simple
pictures.

WorkOutPlan.con
http://www.workoutplan.com

Related Google Directory:  Health and Fitness Advice
http://directory.google.com/Top/Health/Fitness/Advice_and_Guides/?tc=1

3) As for miracle pills, I don't doubt that they help you lose weight.
For a little while. However, unless it is combined with a proper
exercise regiment, the weight WILL come back. That is a guarantee. I
have found information on the miracle drug you have heard about on the
BBC website and other sources. Its name is Xenical (also known as
Orlistat). Here are some articles on it:

Orlistat: A Miracle Slimming Pill <-- highly recommended
http://www.thefactsaboutfitness.com/opinion/orlistat.htm

Green light for slimming drug
http://news.bbc.co.uk/hi/english/health/newsid_1210000/1210946.stm

Pill gets go-ahead for battle of the bulge 
http://news.bbc.co.uk/hi/english/health/newsid_143000/143120.stm

Successful trial clears way for anti-obesity drug 
http://news.bbc.co.uk/hi/english/health/newsid_134000/134437.stm

Drug hope for obesity
http://news.bbc.co.uk/hi/english/health/newsid_1795000/1795561.stm

New drug to beat obesity
http://news.bbc.co.uk/hi/english/health/newsid_1347000/1347320.stm

Obesity drug to be available on NHS
http://news.bbc.co.uk/hi/english/health/newsid_1602000/1602956.stm

Europe signals approval for anti-fat drug
http://news.bbc.co.uk/hi/english/sci/tech/newsid_78000/78176.stm

If you need any further clarifications, please don't hesitate to ask.
I would be more than happy to assist you further. Good luck! =)

Best Regards,
blader-ga

Good answer, with excellent clarification.  Thanks also to those who
added their comments.

I totally agree (I'd better, it's fact!) with the answer's info on how
to burn fat.  In terms of targeting the abdominal muscles, however,
(so that once the fat is gone, there are toned muscles beneath,) I
have a suggestion... Practices like Yoga and Pilates focus on engaging
these muscles much more thoroughy and effectively than sit ups... I
have had great success with them. (And they have all kinds of other
great benefits - lower stress, dcreased back pain, overall toning,
improved blood flow... on and on.) Perhaps yuour friend would be
willing to take some classes or work at home with videos?  I highly
recommend the Living Arts series, they have both Pilates and Yoga
videos.

Good luck!

I had a friend who simply stopped eating foods containing
carbohydrates, with a very rare exception.  While this may seem tough
to do (and it likely is), she lost 30 pounds in three months, and got
into such a habit of watching what she eats that she hasn't gained it
back.  She looks great and feels wonderful.

Just thought you might want to hear about something simple.  If you've
got the self-control, it's probably worth a shot.

Running is not necessary the most effective form of aerobic exercise.
I would suggest that you consult a trainer and nutrionist. You can get
just as much aerobic exercise by taking long walks.

In fact, my trainer said that brisk walks for more than 2 hours can be
much more effective than running.

In addition, some people (like me) have joint problems. Running only
exacerbates the problem. My solution has been water exercise and
swimming.

You should try a wide variety of exercises. Don't limit yourself to
one, such as running, unless that's what you want to do.

Personally, I play a variety of sports (basketball, softball, and
handball), I do water exercises and I spin regularly.

I rarely ever run and I'd say that I'm in much better aerobic shape
than some people who run regularly.

As for tightening those tummy muscles...

Blader's right, just targeting the stomach won't work. 

In fact, in order to flatten her tummy, your friend will need to lose
weight and get in good aerobic condition.  The only way to a rock hard
stomach is a low-fat diet and plenty of exercise (cardio, core
training, weight training, etc.)

And the sad, sad, truth (I fit in this category...) there's a genetic
component to those super-defined, rock hard abs. So although they may
be able to flatten their stomachs, some women can't get those
sculpted, defined abs no matter what they do.

Here's a great article on the myths about flat abs for women:
http://www.highnrg.com/articles/articles.htm

-katwoman

Q. "What's the easiest way to a flat tummy?"
.
Not the most easiest way, but the most pleasurable....
2 hours of high activity sexual activity 3 times a week ;-)
http://www.askmen.com/love/drzimmer/18b_love_answers.html

I don't know that running or jogging is the best way to lose weight,
in fact, most scientific evidence points to the fact that although
cardiovascular exercise is GREAT for your heart (and neccesary for
your heart's health), it won't help you to lose weight from your
tummy. Recently, (maybe 2 days ago), I listened to a radio program
with a nutritionalist who explained this concept.  Although cardio is
GREAT, you will NOT lose weight without "WEIGHT" training (pun
intended). This article about exercise myths reiterates the same
point:
http://exercise.about.com/library/weekly/aa021901b.htm
Also: http://www.inch-aweigh.com/lifting.html

Someone said this above, and I just wanted to point out again, that if
you do have fat, and ONLY do ab-crunchers or situps, the muscle will
just form underneath the layer of fat.  A healthy diet may be
neccessary in order to get rid of that layer of fat.

Someone also mentioned that a careful carbohydrate-stricken diet
worked wonders for a friend.  The diet is called Sugar Busters, and
many restaurants and grocery stores now offer special sections due to
its success.  You can find out more information here:
http://sugarbusters.com/

In addition, you may want to make sure that your friend realizes that
starving herself is not the way to lose any weight.  In fact, the LESS
you eat, in some cases, the more FAT you may get!  It works like
this... your body's metabolism "feeds" off of fat.  Suddenly, you
starve yourself, and there is NO fat,  so your body now has to MAKE
more fat to keep going.   Here's an article that describes this
process:
http://www.soyouwanna.com/site/syws/loseweight/loseweight.html

The above article is also a REALLY great, and easy to read article
that describes almost everything we've said here.. I hope you refer it
to your friend. Tell her Good Luck!

-Rebekah

In response to starrebekah and katwoman's comments:

Personally, I found that running, particularly distance training, was
very, very effective in weight loss. And best of all, the weight loss
was maintained. I agree that running is not necessarily the best form
of cardiac training, however I do believe that it is one of the best.
And it has worked for me. I recommend you to try out many forms of
aerobic exercise, such as swimming, cycling, or rowing. Find out what
you like.

As for weight training, it does help in weight loss, but only when in
conjunction with a good aerobic exercise program. With the emphasis on
the aerobic exercise. The increase in muscle mass may help in burning
up calories, but I still believe that it doesn't beat the results you
can get from a nice two mile jog or a longer brisk walk, in terms of
long term metabolism changes and calories burned. It's a lot harder to
burn calories weight training safely than through aerobic exercise.

Best Regards,
blader-ga

Great topic. Especially since there has been so much recent talk of
different diets: Atkins, The Zone, extreme low fat etc. And just
because I mention those please do not think of that as an endorsement.
In fact I think that those can be dangerous and should be discussed
thoroughly with a doctor beforehand. And all the abdominal exercise
machines on TV....

But having gained too much weight during college and recently working
to get rid of it I did a lot of research and then action. I don’t have
a lot of links to add as I did my research a year ago and did not
bookmark. But some things I read and observed in my 35 pound weight
loss (male BTW):

You cannot target an area to lose weight. Fat is excess energy that is
stored and your body will use it from all over.

Example I have noticed I lost an inch at my mid thigh, an inch at my
waist, 1.5 inches at my stomach area, and my watch now fits loose. My
face skin has less stored weight and my skin all over feels thinner.

The reading I did showed that men store weight in the chest and
stomach typically. Women store their weight in the hips and upper
legs. This can be different for different people but that is typical.
I remember that the reading said that where it is first burned can be
different and is programmed for each person genetically. You will
first use fat from the same region each time you go back down in
weight. That is if you let yourself get heavy again.

Unfortunately I seem to be losing it last in my stomach which was my
worst area. This is was like my previous experience as I remember
being in good shape but still having a bit of gut. When in high school
I used to do tons of sit-ups and I never knew why it didn’t help. I
needed less fats and sugars in diet and more exercise that burns lots
of calories.

Any cardio is good but do what is comfortable and healthy for you. A
trainer and doctor is a good idea to get target heart rates and to
help with diet and weight lifting. Yes I said weight lifting even for
a woman. If you change to having more muscle you will burn more energy
even when just sitting still. 10 pounds of muscle will burn 150
calories and day just to stay fed and healthy.

That is an easy way to look better, stay in a diet, and burn energy is
to add some muscle. I notice now that even if I spurge a meal in diet
or don't exercise for a few days I wont gain weight as now I have more
muscle. I added an inch in the bicep BTW. My legs are stronger and my
back feels better. Just get on the plan to better your exercise and
your diet. Everyone wants a magic diet or exercise but the trick for
me has been good healthy meals, veggies and water for snacks, Cutting
down on sugars, and 30 - 45 minutes of exercise 5 times a week. Not
very tricky, not expensive, and I feel great. I now am trying to
decide how far down in weight to go and what new activities to do.

If the midsection is the only trouble spot, then the EASIEST way to
lose the fat is liposuction.  Liposuction is not for obese people, but
designed for people who have excess fat in specific areas.  Your body
always has the same amount of fat cells.  You can never grow more fat
cells.  So how do we get fat?  The fat cells grow, or store more fat. 
We can lose fat the same way, the body burns up stored fat in the
cells for energy.  Liposuction would remove the fat cells for good. 
Can you still get fat after lipo?  Yes you can, however the area you
had lipoed will be the last area to get fat, as there are only few fat
cells remaining, and will take much more fat for them to grow to the
same size of the millions that were sucked out.  This means that it
will be much easier to control that area from ever getting fat again. 
Expect to pay around $3500 for liposuction of the abdomen and obliques
(the love handles).  The procedure only leaves small scars, less than
a centimeter each!  The scars are placed in natural skin lines or
folds of the skin, but because they are so small, they tend to
completely fade away.
Also, don't let anyone tell you that situps alone are the way.  In
fact, if you did 1000 situps a day, you WOULD be toning and increasing
the size of the abdomonal muscles, but if you did not lose any fat in
the area, your stomach will actually look fatter because the larger
muscles would push out the layer of fat above them, making the fat
protrude more.  With liposuction you are removing that fat layer which
brings the skin closer to the muscles, which will help to reveal that
flat and toned tummy, and allow you to show off those muscles.

Exercise and diet, period. You need exercise to strenghten your entire
body, which in turns straigthens your body and allows your stomach to
look more flat. (Yoga and cardio (e.g. walking/jogging) is a great
combo). Diet is necessary to keep your overall body fat percentage at
a reasonable level.

I would suggest checking out NetSweat.com's Fitness Blog located at
http://www.netsweat.com/Fitness/index.html. This blog provides some
great fitness and weight loss advice and is a great read.