Losing weight off stomach

allandanyways

Hi all,

Quick question, my fella wants to lose the small bit of weight he has on his stomach and build muscle all over. He's about 5' 11'', 13 stone-ish, and he's pretty lean all over except for his stomach. He does a lot of cardio (at least 3 intense, 60 minute runs every week) and lifts weights as well (not sure of the weight of them tbh). His arms and shoulders are toned, there's not a pick on them and even his chest is pretty toned up, he's just finding it hard to lose the weight off his stomach.

I presume a diet higher in protein and low in fat would help him build more muscle? He's cut out drink in the last few weeks, and can already see a difference but he wants to build muscle as well.

Can any of ye in the know suggest some good, protein-rich foods that he could get in the supermarket? I've already thought of stuff like lean red meat, more fish (he eats a lot of chicken), spinach and eggs, but I'd be more into low-fat than high-protein, so maybe some of ye would have some "go to" foods for building muscle. He'd prefer to lose it just by eating better as well, and wants to stay away from the protein powders and that stuff.

Thanks for your help!

pecker1992

allandanyways wrote: »

Hi all,

Quick question, my fella wants to lose the small bit of weight he has on his stomach and build muscle all over. He's about 5' 11'', 13 stone-ish, and he's pretty lean all over except for his stomach. He does a lot of cardio (at least 3 intense, 60 minute runs every week) and lifts weights as well (not sure of the weight of them tbh). His arms and shoulders are toned, there's not a pick on them and even his chest is pretty toned up, he's just finding it hard to lose the weight off his stomach.

I presume a diet higher in protein and low in fat would help him build more muscle? He's cut out drink in the last few weeks, and can already see a difference but he wants to build muscle as well.

Can any of ye in the know suggest some good, protein-rich foods that he could get in the supermarket? I've already thought of stuff like lean red meat, more fish (he eats a lot of chicken), spinach and eggs, but I'd be more into low-fat than high-protein, so maybe some of ye would have some "go to" foods for building muscle. He'd prefer to lose it just by eating better as well, and wants to stay away from the protein powders and that stuff.

Thanks for your help!

i dont think one can lose weight from one area....(well fat anyway)...im pretty sure it needs to work on the basis of losing fat whilst training to build muscle & at the same time eating enough protien not to lose any muscle whislt losing the weight.....for protien chicken fish turkey etc....& i eat lean beef & steak (others may choose less lean cuts for higher fat diets)..and some may eliminate due to red meat not being as easy to digest for some......note (for some)..also im going to say carbs for the gym especially when training intense sessions..dont overdo them or the training wont burn the fat......it would just use the carbs....hope that helps some bit:D

--Kaiser--

As above, you can't 'spot reduce' fat.
The fact that he has fat around his belly could indicate he has become insulin resistant, does he eat a lot of sugar/carbs or drink a lot of fruit juice/beer?

allandanyways

--Kaiser-- wrote: »

As above, you can't 'spot reduce' fat.
The fact that he has fat around his belly could indicate he has become insulin resistant, does he eat a lot of sugar/carbs or drink a lot of fruit juice/beer?

He does drink a lot of beer and stout, although he's more or less cut out the drink at this stage which has made a difference definitely. He wouldn't eat that much sugar, he used to eat a lot of refined carbs (white bread etc), but he's cut down a lot and is eating brown bread/rice/pasta and not nearly as much as he used to.

Is it possible that he does actually just have a beer belly if he's lost a good bit of weight off his stomach simply from coming off the drink?

Still trying to think of protein rich foods as well.

--Kaiser--

allandanyways wrote: »

He does drink a lot of beer and stout, although he's more or less cut out the drink at this stage which has made a difference definitely. He wouldn't eat that much sugar, he used to eat a lot of refined carbs (white bread etc), but he's cut down a lot and is eating brown bread/rice/pasta and not nearly as much as he used to.

Is it possible that he does actually just have a beer belly if he's lost a good bit of weight off his stomach simply from coming off the drink?

Still trying to think of protein rich foods as well.

Brown rice/bread/pasta is still carbs and if he is showing signs of insulin resistance he is better off reducing this portion of his diet and eating more meat, healthy fats and vegetables.

For protein rich foods; meat, eggs, nuts, milk, whey protein shakes

Sephiroth_dude

--Kaiser-- wrote: »

insulin resistant

What does this mean?

corkcomp

it sounds like your BF has only started to make changes in the last few weeks.. new years resolution maybe? belly fat is usually the last to go so id say stick with it for a few months

allandanyways

corkcomp wrote: »

it sounds like your BF has only started to make changes in the last few weeks.. new years resolution maybe? belly fat is usually the last to go so id say stick with it for a few months

Yeah that's pretty much it. He just wants to check he is on the right track and asked me to do a bit of research into it cos he's not the best internet head in the world! Thanks to all who have given help so far!

Sapsorrow

At the risk of getting shot, in my personal experience if I go back on the sugar and starchy carbs for a few months it goes straight to my otherwise toned tummy, if I put on weight just as a result of general over eating of calories it's definitely a lot more evenly distributed around my body going to my arms and thighs too. I actually use my tummy fat as an indication of whether I'm eating too many carbs or not

El_Dangeroso

I do eat a fair amount of starch and fruit and I have a flat belly, but I got there by cutting down on the carbs (dirty word!) . In hindsight I think it might have been the wheat for me. Nothing makes me put a pudge on my belly quicker than beer. I indulged in a lot of ale over christmas and am just finished getting my tummy back to where it was!

Lantus

There is a saying in nutrition. Abs are made in the kitchen.

Basically for genetic reasons stomach fat is the first to arrive and the last to go. (basically the body loves to dump it there as it's convienient and doesn't impair function too much.) i.e compared to storing on your thumb for example.

It takes dedication at really good nutrition. Cutting out all the rubbish,refined sugars, drink (sooo bad), fried foods, trans fats, and so on.

Then you need to sort out your ratios of protein, carbs and fats with every meal. eat regular and always eat!

Carb cycle so you eat less carbs in the evening. Eat more every third day and less for the others (10% under.)

and if all that wasn't enough or confusing it takes time and patience.

just depends on how much he wants to lose as to the degree of strictness he takes it too.

6 weeks can make a massive difference but if your already fit and eating well it becomes a law of diminidhing returns so maybe 4 to 6 months is a better estimate.

I'm still trying to get there after stalling!

--Kaiser--

Sephiroth_dude wrote: »

What does this mean?

Being insulin resistant means that when the insulin your body releases becomes less effective at removing glucose from your bloodstream. It's a syndrome which can be a precursor to more serious illnesses - diabetes, heart disease etc.

People who are insulin resistant tend to store most of their fat around their abdomen. A large cause of this syndrome is excess consumption of carbs.