Fat Pad

My question is very simple: which exercise and diet can help to lost your fat pad? I felt I lost to little of it, even losing almost 40 pounds since July, and something around 5.5 inches of waist.

Thanks.

Following this

The concepts are simple, diet and exercise. Being consistent with those two things is the difficult part. You need to eat less calories, so be in a calorie deficit. Workout 4-5x a week. Combination of weight and cardio would be best. Diet should consist of quality protein sources such as chicken breast, lean turkey, fish, cottage cheese, Greek yogurt, beans, eggs. Carbs from rice, whole wheat pasta, potatoes, sweet potatoes, oats, quinoa. Fats from avocado, nuts, olive oil, nut butters, whole eggs, fatty fish such as salmon. Also include a variety of fruits and vegetables. Calorie deficit through proper and consistent diet and exercise = decrease in body fat. You can’t target specifically the fat pad. Just focus on losing body fat overall and slowly little by little it’ll be stripped off from all over your body. But you can not specifically lose fat only from one area.

Can I do something to lets say.. Even losing in general, lose more fat than muscle?

The best way I know of minimizing muscle loss during weight loss is to get plenty of protein within your calorie allotment, lift weights, and avoid long, overly intense cardio routines, as above a certain intensity, they cause your body to burn muscles for energy.

This. Keep the weights heavy, not too heavy where you’re hurting yourself, but 6-12 reps, don’t over do the cardio. You aren’t trying to get like bodybuilding stage ready ripped so 20-30 minutes 3-4 days a week should do. And as he said above, keep protein intake high.

Eat less.

Caloric budgeting, regular exercise, and 2-3 tablespoons of virgin coconut oil per day will shrink your mid section fat stores like nothing else.

Related question is at what percentage of body fat is the fat pad basically zero? I have lost like 50lbs and have yet to see any decrease in fat pad also.

Look into CLA. Found in any vitamin isle. Google it.

I’ve had good success using it along with the diet and exercise routines described above for losing that persistent bit of pudge around the gut and pad area.

Now it’s excess skin that’s bugging me. Drinking more water is the advice I get most often for that.