Is it possible to achieve a flat stomach?

Dudess

I'm a typical "apple". Pros: slim legs, small ass, narrow hips, big boobs. Sounds wonderful and yes, I am grateful. But... the downside is, frankly, a lard magnet for a stomach. My middle is terribly flabby and it disgusts me. I'm also prone to bloating etc due to, possibly, wheat/yeast intolerance (so I limit those) as well as water retention and mild IBS. Since Christmas my stomach is really pissing me off. The healthy eating and exercise has begun and it's going well, all sugar crashes have been conquered and I'm in the swing of things. However, I'm wondering if I'll always have a bit of a gut. It's never been my good area, can I forget about ever flattening it?

Or is it possible? And what particular foods, exercises etc would you especially recommend? I know that low GI/slow energy release foods are very important for flab around the middle, and even stress affects it. But what other tips would you have?

Thanks

tribulus

It really is all about your diet. If your prone to bloating then I'd avoid most carbs tbh. Just eat veg to your hearts content.

There's no real secret it's down to your bodyfat levels so keep your diet in check and drop some fat by a caloric deficit.

The stickies explain it in detail.

Dudess

I heard that stomach fat though, due to hormonal activity, doesn't just burn off once you stick to the healthy diet and exercise - that there are other factors at play - cortisol for instance.

tribulus

Fat is fat and while often the first place it goes onto can be the last place it leaves (e.g the stomach) there's no reason why it can't be gotten rid of with persistence and correct eating. Whoever told you that sounds like they're looking for excuses!

Dudess

Actually I read it in a book by a nutritionist - it's maybe more of a female thing, I don't know. But yeah, ok I'm not forgetting she's a scientist, but fat surely IS fat. And round the middle is the area where fat is most dangerous (all those organs it's covering) so surely it makes sense that fat can be burned in the area where it's not supposed to be! It'll definitely be the last to go in my case, as it's the only significantly flabby part of me. Bye bye ass and thighs in the meantime

MagicMarker

You're not gonna get a flat stomach just by eating right. It's like a guy asking how many cruches he has to do to get a 6 pack. You need to lower your bf if you want a flat stomach.

Dudess

Yeah I can't understand that either, and I've seen it several times. Surely it can't be achieved by correct diet alone - wouldn't that do the trick to a degree (and after a VERY long time) but still leave the area very wobbly and undefined?

eclectichoney

But surely eating right is one way to lower bodyfat??

Dudess

But surely it's more effective when combined with exercise - diet isn't going to "firm up" those non-chunky yet wobbly bits.
Yet tribulus said "It really is all about your diet."

eclectichoney

Well you can't spot reduce but of course diet combined with exercise will yield the best results

Gaz

Get the diet right and you will lose fat, add exercise and it will not only increase your fitness , strenght and general well being but it will also speed up the process.

Also remember that women have a naturally higher body fat percentage than men.

g'em

tribulus wrote: »

It really is all about your diet. If your prone to bloating then I'd avoid most carbs tbh. Just eat veg to your hearts content.

Bingo. Generally speaking a low carb diet with moderate fats and high protein will yield the best results for a flatter tummy, particularly if you suffer from IBS. I'm reasonably sure I have a touch of it too so this is something I've been reading about a lot for the last while. While there's no real "cure" as such a diet that's free from processed, junky, crappy carbs relieves my symptoms to a large degree and while it can be a bit of a struggle energy wise from time to time, eating a diet that's largely white meat, eggs, veg, oils and more veg has kept me irritation and bloat-free.

Dudess wrote: »

I heard that stomach fat though, due to hormonal activity, doesn't just burn off once you stick to the healthy diet and exercise - that there are other factors at play - cortisol for instance.

There's actually some truth to this. Fat isn't just fat - there's two types of adipose, subcutaneous and visceral. Subcutaneous is the fat just under the skin, and it's largely what we gain and lose when our weight fluctuates very fast. Visceral fat though is the fat that surrounds our internal organs, and it's the one that's associated with insulin resistance, hypertension and cardiovascular disease (hence the reason why pot bellies are a health risk). In women in particular yo-yo dieting increases the amount of visceral fat deposits and over time it gets harder and harder to shift. It won't be completely impossible to get rid of, just harder, and that's also why it's the last spot to flatten out when you lose weight.

Having the body shape that you have may mean it will be hard to ever have a completely flat tummy (don't worry, I'm the very same unless I'm in extreme cutting mode, I'll always carry a little bit of chub ) but the reality is that a good overall body shape and a teeny bit of a rounded belly isn't the end of the world.

HardyEustace

Dudess wrote:

Bye bye ass and thighs in the meantime

Not necessarily, I lost my chub through running and a good diet. Normally I'm Nelly-no-bottom, however through running I have developed a bottom for the first time in my entire life. It's not big but it's better than nothing.

I've the same shape as you and to be honest even when I weighed 7 1/4 stone I still had a rounded stomach. However it was teeny tiny and looked quite good, or so BF said anyway, in his eyes it was a flat stomach while in my eyes it still wasn't! Even at 7 1/2 stone it was only relatively flat. Now at 8 stone 7 and currently on a mission to get down to 7 stone 7 it's fat but I know that in about 7 weeks it won't be.

And it's not just about your stomach either, it's about your back, your sides, your hips. Exercise will give you the tools to have the best body that you can.

I'm never going to have washboard abs (well I know that I could if I wanted to follow all the advice here) but it's not a priority for me. For me it's to eat well, run a lot, do weights three times a week and be in good shape.

g'em wrote:

the reality is that a good overall body shape and a teeny bit of a rounded belly isn't the end of the world.

Exactly!

t-ha

Squats will give you a bit of a bum & some thighs & will also firm up & strengthen your core muscles so that your belly will appear flatter when the fat comes off.

Some fat cells are more difficult to shift, I'm not going to go into it but it's to do with the amount of receptors they have for storing v's releasing fat. Just get your diet down and work on reducing fat overall & as G'em said, avoid foods that you know will bloat you out. Common culprits are beer, breads & dairy so watch them in particular.

The hormone thing can be a factor, but IMO an overstated one. Good sleep patterns & a good diet & your body should take care of its own hormones.

Dudess

HardyEustace wrote: »

to be honest even when I weighed 7 1/4 stone I still had a rounded stomach. However it was teeny tiny and looked quite good, or so BF said anyway, in his eyes it was a flat stomach while in my eyes it still wasn't! Even at 7 1/2 stone it was only relatively flat. Now at 8 stone 7 and currently on a mission to get down to 7 stone 7 it's fat but I know that in about 7 weeks it won't be.

:eek: If I went down to that weight I'd vanish! Anything below 9 and a half stone and I look too skinny. Weird isn't it? Are you a small person?

And it's not just about your stomach either, it's about your back, your sides, your hips.

No flab on any of those places - I look really narrow from the front and back. It's just from the side there's this bump poking out - grrr!

I'm never going to have washboard abs (well I know that I could if I wanted to follow all the advice here) but it's not a priority for me.

I've no interest in that look either.

For me it's to eat well, run a lot, do weights three times a week and be in good shape.

Me too. Once you programme your mind to think that way, the flab will follow - rather than just focusing on losing pounds and inches alone.

g'em wrote:

the reality is that a good overall body shape and a teeny bit of a rounded belly isn't the end of the world.

That would certainly do me nicely! In fact, slight roundedness looks kinda sexy (to me anyway) - e.g. this sexy momma: http://img475.imageshack.us/img475/2466/shilpashettymo1.jpg
Obviously she has a body to die for but that's not an ironing board stomach.

Dudess

t-ha wrote: »

Some fat cells are more difficult to shift

It's strange that it can be difficult to shift fat from the stomach when it's really not supposed to be there due to all the organs it covers and the associated risk factors such as diabetes and heart disease. I mean if you have a really flabby arse, thighs and hips, ok it would be better if you didn't, but at least the fat isn't covering any vital organs.

Dragan

Dudess, as a mod i thoroughly endorse your picture posting.

Now then, the reasons for bodyfat storage as many and complicated. Much like different people can have different distributions of muscle fibre types, different people will have different area's there body is more inclined to store bodyfat in. Genetic make up, endocrine responses, daily life and diet etc will all impact.

The easiest way to look at it is simply that a calorie defecit will result in the burning of stored fuels. The stomach will go....it may just take time.

Roper

Pics please

Seriously though, if you train away, look after your diet and generally lead a healthy life, I think the benefits of that will far outweigh any superficial appearance goal. I'd sooner have a less than ideal physique and be happy doing what I'm doing than have the ideal one and be a slave to it.

And who IS that woman you posted a pic of? Hubba hubba!

Jimmy Bottlehead

Shilpa Shetty, she was in Coronation Street I think? But aye, bit if a lash, wha'?

EDIT: Whoops, I was wrong... Big Brother it seems... another programme that others put on in the background!

HardyEustace

Dudess wrote: »

:eek: If I went down to that weight I'd vanish! Anything below 9 and a half stone and I look too skinny. Weird isn't it? Are you a small person?

I'm 5ft 4.5 however very light boned.

Dudess wrote: »

That would certainly do me nicely! In fact, slight roundedness looks kinda sexy (to me anyway) - e.g. this sexy momma: http://img475.imageshack.us/img475/2466/shilpashettymo1.jpg
Obviously she has a body to die for but that's not an ironing board stomach.

Yes, very much so and yet when you her in the BB house you certainly didn't think "jesus, put it away". I think I(and I'm sure other women are the same) am just a bit paranoid having seen the Mr. Blooby look alikes wandering about town with acres of goose pimpled, snow white, celluitey stomachs pouring out of their "Britney-style" crop tops. Makes me feel a bit nauseous just thinking of it. You just don't want even the slightest danger to being the same.

OH always complemented me on my tummy and always told me that it was sexy and cute <<giggle>>. Even if he was lying it was nice to hear!

t-ha

Oh, I thought it was that chick from that bunch of strippers that sing - summit about cat dolls? Anyway, dudess, it's fairly easy to see if the fat on your stomach is regular old subcutaneous, or the stuff that surrounds your organs (visceral). Simply put, visceral fat is inside your muscle wall so it's not going to give your stomach a flabby feel - it'll just make it stick out further (think those aul' lads you see smoking outside pubs who have these massive bellies but they're not actually very flabby). If you can pinch it and shake it around then it's subcutaneous fat & not considered nearly as dangerous for your health as the other stuff.

LivingDeadGirl

I have a similar body type to Dudess, carry my weight on my stomach and not really anywhere else. I'm not sure is fat loss really the way to go, I've reached 9st now(I'm 5'7) and am still unhappy with my stomach! However my arms are getting very skinny, as well as my legs and I may be in danger of losing my bum if I lose any more Also, would I even see the results of sit ups if there is still a layer of fat over my ab muscles?? Catch 22 it seems....

g'em

The thing to remember as well girls is that very often what we perceive as being a mahoooossive belly is often a gently rounded tummy. Even at my absolute skinniest I had a little round belly and it was only when I pulled in my tummy and laughed that my six-pack became obvious And I *promise* you that 99% of the flat-tummies you see in photos are coming from the owners sucking it in too...

LDG - if your arms are really really skinny and you're starting to lose your bum, I think it's probably time to stop losing weight. Maybe you might be seeing a crap tummy that doesn't really exist? Sure don't most girls do this anyway!!

And if it's any consolation at all, I have a backside that you could probably sit teacups on it's that big, and yes, I have a belly too. But hey, they make me "me" - I'll never be a stick insect, I'll always have curves and that's not a bad thing. There's a differnce between wibbly wobbly flabby and toned and curvy and sexah (I've only got the middle one sorted but I'm working on the others )

HardyEustace

LivingDeadGirl wrote: »

I'm not sure is fat loss really the way to go, I've reached 9st now(I'm 5'7) and am still unhappy with my stomach! However my arms are getting very skinny, as well as my legs and I may be in danger of losing my bum if I lose any more :

It depends how you're achieving your fat loss. Is it through dieting alone?

I feel that weight loss for the majority is better when it's achieved through burning off excess calories through exercise rather than starving yourself. To put it in perspective when I moved into my house two years ago my weight dropped to about 7.25 to 7.5 stone. It was due to not eating, stress and just general running around, I had not planned to lose weight. However I looked absolutely shocking, I didn't realise it at the time but looking at photos from my friends wedding I looked terrible and quite a few people tried to nudge me in the direction of the biscuit tin.

I put weight back on, in fact a few pounds too many but not too much. Fast forward a year to when I was training for Dublin 2006 (my first, sniff!), my weight dropped to 7.5 stone again but I looked great, even if I do say so myself. I was healthy, eating like a horse and drinking loads of water and of course, running around a lot. Thus my weight loss was as a result of lots of calories in but lots of calories burnt off. Therefore I was getting all the good out of the food that I ate. And,as I mentioned earlier, I got a bottom (my first, sniff!)

t-ha

HardyEustace wrote: »

And,as I mentioned earlier, I got a bottom (my first, sniff!)

Yeah, if you've got the muscle under there it does the world of good. E.g. find me a pic of a female figure-skater who doesn't have great legs/bum even though they don't have a pick of excess fat on them. If nothing else it's a good excuse to google female figure skaters...

celestial

g'em wrote: »

I'll never be a stick insect, I'll always have curves and that's not a bad thing. There's a differnce between wibbly wobbly flabby and toned and curvy and sexah (I've only got the middle one sorted but I'm working on the others )

AMEN to that says I, along with the rest of the male population:)

mack1

g'em wrote: »

I'll always have curves and that's not a bad thing. There's a differnce between wibbly wobbly flabby and toned and curvy and sexah.....

can I get a hell yeah?!?!

oh and as for the butt tea cup thing - have mercy!

ok, ok, sorry, I know this is not a hit it thread... desperately tries to think about how he can add to the conversation....

ok, seriously though, the area of fat around the stomach and also around the hip/thigh area on women, is the first to appear and the last to go for a reason, this is the body's emergency fat stores and hence the ones it tries to hold on to til the end. I can't find the article at the mo, but I read one a while back (I think it was on t-nation) about how it was healthier for the body to be allowed keep this small fat store (not too much, but a little) because of the extra stress it put on the body when it had no reserve store.

HammerHeadGym

tribulus wrote: »

...avoid most carbs tbh. Just eat veg to your hearts content...

Em.. Veg is entirely carbohydrates. I think you mean avoid starchy man made carbs.

Dudess

Ah yeah, that goes without saying. Obviously the term "carbs" used in a negative sense is an umbrella term for refined, processed stodge. I'm damned if I'm gonna give up my fibre-rich foods or veg - I just won't go overboard on the brown bread, brown rice, brown pasta etc.

Dudess

Dragan wrote: »

Dudess, as a mod i thoroughly endorse your picture posting.

Yep, she's gorgeous - a billion times sexier than that Keira Knightley one.

Jimmy Bottlehead wrote: »

EDIT: Whoops, I was wrong... Big Brother it seems... another programme that others put on in the background!

Yep, she was the one at the centre of the bullying and racism allegations on Celebrity Big Brother. Some of the other girls were horrible to her because she had beauty, brains, poise, dignity, and they... didn't.

HardyEustace wrote: »

I'm 5ft 4.5 however very light boned.

Wow! I'm EXACTLY the same height as you yet I'd need to be two stone heavier. Yay, I can use the "heavy-boned" excuse!

I think I(and I'm sure other women are the same) am just a bit paranoid having seen the Mr. Blooby look alikes wandering about town with acres of goose pimpled, snow white, celluitey stomachs pouring out of their "Britney-style" crop tops. Makes me feel a bit nauseous just thinking of it. You just don't want even the slightest danger to being the same.

Yep, big time. Blue-ish tinted lard - nice. But the area is probably meant to be a bit rounded anyway - even without any fat. Wouldn't be very comfy for a poor baby if it was flat as a pancake!

t-ha wrote: »

Oh, I thought it was that chick from that bunch of strippers that sing - summit about cat dolls?

Oh yeah, your one from The Pussycat Dolls - she's very like her actually. Just not as trashy and naff.

Anyway, dudess, it's fairly easy to see if the fat on your stomach is regular old subcutaneous, or the stuff that surrounds your organs (visceral). Simply put, visceral fat is inside your muscle wall so it's not going to give your stomach a flabby feel - it'll just make it stick out further (think those aul' lads you see smoking outside pubs who have these massive bellies but they're not actually very flabby). If you can pinch it and shake it around then it's subcutaneous fat & not considered nearly as dangerous for your health as the other stuff.

I know exactly what you mean about those auld dudes. Hmmm... I think my stomach fat might be somewhere in between the two... It's soft when I sit down but a bit firmer (not rock hard though) when I stand up.

g'em wrote: »

The thing to remember as well girls is that very often what we perceive as being a mahoooossive belly is often a gently rounded tummy. Even at my absolute skinniest I had a little round belly and it was only when I pulled in my tummy and laughed that my six-pack became obvious And I *promise* you that 99% of the flat-tummies you see in photos are coming from the owners sucking it in too...

Very true. I do know one person who has a paper-flat stomach and isn't miserably scrawny but that's ONE person. Actually, come to think of it, uber-twig Amy Winehouse has a bit of a swelling there.

And if it's any consolation at all, I have a backside that you could probably sit teacups on it's that big, and yes, I have a belly too. But hey, they make me "me" - I'll never be a stick insect, I'll always have curves and that's not a bad thing. There's a differnce between wibbly wobbly flabby and toned and curvy and sexah

Absolutemente.

Thanks a mil for all the advice folks!

LivingDeadGirl

Cheers G'em, I feel a bit better now
Someone asked if I achieved my weightloss through diet alone? Yeah pretty much! I started at 162 and have reached 126-128(it bounces ) in about 2 years, very slow ha! Maybe I should add that I'm not 17 until march.....Hopefully my shape will change and I'll have more of a waist by the time I reach my 20's!
Might start doing some squats and lunges actually, as well as sit ups(starting as soon as I get over this dose, sinusitis ), can't do any harm anyway!!

This is the sort of tummy I've always wanted: *sigh*

davyjose

LivingDeadGirl wrote: »

This is the sort of tummy I've always wanted: *sigh*

Me too LOL

Dudess

LivingDeadGirl wrote: »

This is the sort of tummy I've always wanted: *sigh*

Your stomach is probably a lot closer to it than you think. When I was 17 I thought I had a dreadful stomach - looking back on pics of me then, eh... it wasn't.

g'em

mack1 wrote: »

can I get a hell yeah?!?!

oh and as for the butt tea cup thing - have mercy!

*blushes*

LDG- I now feel super old knowing you're 16!! Your body will almost certainly change and develop over the next couple of years and you'll get to know how it works, what kind of diet and exercise regime make it feel good and make it feel totally ploopy. Hell, you have a *much * better handle on your health than I had *mumble, mumble* years ago

Squats and lunges definitely help shape up your rear end, and not a word of a lie my backside has gotten at least an inch higher since I started lifting. Your bum won't get smaller necessarily (depending on how big/small it is to start with) but it will get firmer and more... em, how do I describe it... "booty-esque"?!!?

Dudess

g'em wrote: »

LDG- I now feel super old knowing you're 16!!

+1. And the fact that she writes so well and doesn't use any of that textspeak shyte "the youngsters of today" insist on using makes her age even more striking.

Nevyn

Well there is also the factor of havign had kids for some people.
Even then the weigth has or is comming off if you have had kids and the muscles can be far from toned and that can add to the tummy.

Hanley

HammerHeadGym wrote: »

Em.. Veg is entirely carbohydrates. I think you mean avoid starchy man made carbs.

He said most carbs, which I would take to mean, most but not all. So saying "eat veg" is in no way contradictory...

FTR, maybe it's different for older women, but I know alot of girls under say 23-25 who have honestly flat stomachs and don't have to suck it in to get that look. So OP, don't let your self be put off in achieving what some would have you beleive be an impossible dream!!