can't get rid of my pot-belly :( help

careca11

hi all

while I'm not overweight 5ft 6in weighing 10st 11ibs , I have a pot belly , I simply cannot get rid it ,
i have tried many forms of exercise but nothing seems to shift it ,

my diet is fairly decent (well my main melas are ), in between meals I consider a problem area, but can combat that ,
but the exercise end I'm just at a loss

any help/advice would be very much appreciated

Zamboni

careca11 wrote: »

hi all

while I'm not overweight 5ft 6in weighing 10st 11ibs , I have a pot belly , I simply cannot get rid it ,
i have tried many forms of exercise but nothing seems to shift it ,

my diet is fairly decent (well my main melas are ), in between meals I consider a problem area, but can combat that ,
but the exercise end I'm just at a loss

any help/advice would be very much appreciated

Your pot belly is excess fat.
Exercise will not fix this.
Diet will.
Combat the in between meal problem area and it should improve.

fatmammycat

Might be easier to help if you post up your diet.

opinion guy

fatmammycat wrote: »

Might be easier to help if you post up your diet.

And the exercises you have tried

careca11

ok typical diet in a day

Breakfast ..bowl of porridge a banana plus cup of tea (1 sugar)

tea-break..either 2 biscuits/small bar or sometimes a fruit scone

dinner..... well today was , homemade meatballs in homemade mexican flavour sauce with small portion of pasta

mid afternoon.. cup of tea (1 sugar)

Tea.......something like toasted sandwich/ cheese , ham or tuna mostly
sometimes I would just have half pack of noodles.

cup of tea and biscuit before bed

exercise ,
for a couple of weeks I was jogging about 5mile , 3times a week

or sometimes a mix of cycling/jogging twice a week coupled with 1 programme of weights (not to heavy as I'm not able to lift to much)


all the above seems ok (alright apart from the snacks) I have tried cutting the snacks out , but usually work stress gets the better of me.

I'm on light medication(to be taken at night) to combat extreme bout's of stress anxiety

Zamboni

Personally I'd swap lot of your calories for fresh meat and vegetables.

Biscuits, noodles, rice, pasta, sugar, bar, scone, sandwich are not required eating if you need to lose a pot belly...

Try swapping the above with meat/fish and veggies and check for improvements.
The satiety from the extra protein alone should reduce your appetite and help you consume less calories and avoid snacking.

fatmammycat

That seems to be to be an awful lot of processed food.
Woudl you consider switching the breakfast to eggs? Boiled, or omelettes with chopped peppers or mushrooms. I'd cut out the biscuits and swap those for fresh fruit. Tea time could be salmon darnes/ chicken/beef stirfried with veg, that sort of thing. Easy and fast, but fresh and good for you.

Cainr

zamboni is spot on....get rid of those starches! Nix the pasta, biscuits, etc especially in the afternoon and evening. Incorporate lean protein sources throughout the day (egg whites, chicken, turkey, etc) so you don't get famished and fill up on the veg! Don't get rid of the snacking, make sure you are eating every 4 hours to keep your metabolism going but eat something like lean protein, a piece of fruit, or veg. As they say, abs are made in the kitchen not the gym. With your workout routine, you'll see a major difference in two weeks...good luck!

Phoenix Park

On this same topic,tummy fat. Is brown bread ( the very high fibre stuff) fattening?. I used to eat white bread ( the papery Brennans type muck ) but have changed to very brown bread recently. Just felt i wasn't getting enough fibre. Is substituting brown bread for potatoes during an evening meal a good idea if you want something alongside meat a veg?

Dudess

Exercise WILL help get rid of it OP - it hardly won't. But yeah, primarily diet for the tum... Exercise as hard as you can too though, which will give you better results. Unfortunately, if your tum is your Achilles' Heel (and it's mine) and you want rid, ya gotta restrict sugar, carbs, bad fats - even fruit because it's high in sugar. And it's not a case of restricting white carbs, it's a case of cutting them out completely.

careca11

cheer's peeps thanks for all the tips/advice , much appreciated

smcnena

Agree with the guys above. I was training for ages, and like you wasn't overweight, but wanted to lose excess fat around my gut. Was eating healthy and exercising but was making no progress.

I cut out all bad carbs (processed food, white bread, rice etc). Replaced them with good carbs (loads of veg, beans , lentils). Added with healthy proteins. I also cut out fruit and even brown bread and rice.......it is tough, but you will see results.

Make sure you take some measurements , either with a calipers or a simple tape measurement of the mid-rift. That way you can track your progress.

Best of luck.

I am kind of in the same situation. I'm slim, active, but just a small bit of a gut.

My diet is completely clean and healthy these days, being moderately healthy until March when I decided to cut out anything that I saw as a threat. Thought I'd see some results by now but I haven't.

I have more or less cut out alcohol too (having it on only 3 occasions since March) and plan to stay off it until after the summer, and have it rarely then.

I basically eat only fruit, vegetables, lean chicken or beef, smoked salmon, nuts, kidney beans, chickpeas.

I eat quite a bit of dairy produce -milk, cottage cheese, real butter (for cooking) so maybe that's why?

I also drink coffee with 1 teaspoon of muscavado sugar. Should I expel this from my diet. I just don't think 1 little spoon is the cause.

Also is it worth giving up fruit if it is high is sugar?

I am working out in the gym aswell 5 times a week so maybe its just a case of wait and see for me??

I would nearly blame it on not being the sporty type as a child/teenager so not getting much cardio!

Thanks for replys!

jive

:P

yammycat

Zamboni wrote: »

Your pot belly is excess fat.
Exercise will not fix this.

Brilliant, which of these two options do you think will result in long term change.

A) sitting on your behind on a calorie deficit, trying to ignore the rumbles in your gut and not fantasize about a pizza.

Out and about having fun playing football or running or lifting or whatever makes you happy and not suffering hunger pangs.

I wonder

SheRa

yammycat wrote: »

Brilliant, which of these two options do you think will result in long term change.

A) sitting on your behind on a calorie deficit, trying to ignore the rumbles in your gut and not fantasize about a pizza.

Out and about having fun playing football or running or lifting or whatever makes you happy and not suffering hunger pangs.

I wonder

There's some great advice for the OP in this thread already, but I really have to address (A). Who says that a calorie deficit has to result in hunger pangs? Im on a calorie deficit of 300 calories a day to lose weight and I am never hungry.

In fact I crave crap a lot less now as my calories are precious and I am eating plenty of protein, good fats and brown carbs. Sorry, I know that this is slightly off topic, but perpetuating the myth that being on a calorie deficit will make you hungry is wrong, its starving yourself to get the calorie deficit that will make you hungry.

Shane732

OP do you mind me asking you what medication you're on? Is it Efexor by any chance?

I'm not a pharmacist or a doctor but it is my understanding that one of the side effects of efexor is that it can cause a bit of a belly and certainly makes it a lot harder to get rid of the last bit of a belly you might have.

If it is efexor then it also causes people to sweat much easier than normal.

People on forums will automatically say it's x, y and z but sometimes there can be a medical reason as well.

You should talk to your doctor.

PatrickMac

Dudess wrote: »

Exercise WILL help get rid of it OP - it hardly won't. But yeah, primarily diet for the tum... Exercise as hard as you can too though, which will give you better results..

Some great info on diet here, which is 80-90% of getting abs. Just to throw in some additional info for training. Stubborn fat is fat that is harder to mobilize for energy, having less blood capillary access. As far as I know its brown in appearance whereas regualr subcutaneous fat is yellowish. You can increase mobilisation of brown fat for energy through the release of epinephrine (adrenaline), which effects their adrenergic receptors.

So fast paced difficult cardio can release adrenalin, mobilising the brown fat. Once its gone its gone, because the new fat (lets hope it doesnt happen) will be white (easier to burn). The downside is this type of trainingcan likely burn muscle on a calorie defecit

Zamboni

yammycat wrote: »

Brilliant, which of these two options do you think will result in long term change.

A) sitting on your behind on a calorie deficit, trying to ignore the rumbles in your gut and not fantasize about a pizza.

Out and about having fun playing football or running or lifting or whatever makes you happy and not suffering hunger pangs.

I wonder

Or C) have a calorie deficit and enjoy exercise anyway...

Your perspective is quite limited.
I hate the use the old cliche, you cannot out-train a bad diet, but it's a cliche because it is true.
If you think you can get rid of a belly by exercise alone, you have a poor understanding of thermodynamics and exercise physiology.
But hey, it's your kind of thinking that has lots of fat joggers pounding the pavements wondering why they aren't losing weight.

careca11

Shane732 wrote: »

OP do you mind me asking you what medication you're on? Is it Efexor by any chance?

I'm not a pharmacist or a doctor but it is my understanding that one of the side effects of efexor is that it can cause a bit of a belly and certainly makes it a lot harder to get rid of the last bit of a belly you might have.

If it is efexor then it also causes people to sweat much easier than normal.

People on forums will automatically say it's x, y and z but sometimes there can be a medical reason as well.

You should talk to your doctor.

Cipramil 20mg

careca11

sorry , one final question for the thread

as I'm heading for higher protein lower carb,
what do you folks make of protein bars yes or no , homemade or health shop one's) ?????


I'm taking this serious now ...back in action tonight after recovering from a groin injury

corkcomp

what you need to do OP (IMO) is exercise hard and stick to a whole food diet.. forget bars, biscuits, scones etc and sugar in its pure form is a no brainer I would have thought?

yammycat

SheRa wrote: »

There's some great advice for the OP in this thread already, but I really have to address (A). Who says that a calorie deficit has to result in hunger pangs? Im on a calorie deficit of 300 calories a day to lose weight and I am never hungry.

There's two types of calorie deficit, one from eating less food and one from exercising more, the other poster implied eating less was a better way to go about it but that is not the case because you will feel more hunger eating 500 cals less than you would exercising those cals.

The reason gastric band surgery is so successful at reducing weight is that you can eat at a large calorie deficit but never be hungry because your stomach is always full, it's not about the diet, if that was the case instead of getting the surgery people would just go on the post op diet and not get the surgery.

An empty stomach leads to hunger, better to run more than eat less,
even if that wasn't the case it would be better to exercise more for the health benefits.

yammycat

Zamboni wrote: »

Or C) have a calorie deficit and enjoy exercise anyway...

Your perspective is quite limited.
I hate the use the old cliche, you cannot out-train a bad diet, but it's a cliche because it is true.
If you think you can get rid of a belly by exercise alone, you have a poor understanding of thermodynamics and exercise physiology.
But hey, it's your kind of thinking that has lots of fat joggers pounding the pavements wondering why they aren't losing weight.

you absolutely can out-train a little poke in your tummy, a couple of pounds, however if you are on a deficit due to reduced food intake once you reach your goal you need to eat more food.

Welcome to yo-yo dieting.

Bodhisopha

What about cutting out rubbish (soda, crisps, chocolate) and exercising more if you just want to lose some fat and not necessarily be "ripped"?

There is no way i could give up rice, pasta and noodles.

TommyKnocker

Bodhisopha wrote: »

What about cutting out rubbish (soda, crisps, chocolate) and exercising more if you just want to lose some fat and not necessarily be "ripped"?

There is no way i could give up rice, pasta and noodles.

I thought the exact same once

Zamboni

yammycat wrote: »

There's two types of calorie deficit, one from eating less food and one from exercising more, the other poster implied eating less was a better way to go about it but that is not the case because you will feel more hunger eating 500 cals less than you would exercising those cals.

An empty stomach leads to hunger, better to run more than eat less,
even if that wasn't the case it would be better to exercise more for the health benefits.

Again, why do you think a diet induced calorie deficit and exercise have to be exclusive?
There are plenty of methods of reducing hunger pangs. Sleep, increased water consumption, protein for satiety levels, exercise and meal frequency can all be used to avoid feelings of hunger.

yammycat wrote: »

Welcome to yo-yo dieting.

Why would a person coming off a calorie deficit and going to maintenance result in yo-yo dieting?
That would only happen if the person over ate. That is a weak willed person.

Of course exercise will burn calories but it is an incredibly slow way of producing the results that calorie restriction can achieve over the same time period.

Zamboni

careca11 wrote: »

what do you folks make of protein bars yes or no , homemade or health shop one's) ?????

Stick with real meat.
Tastes much better.

Johnhn

you should follow the my entertaining way to reduce the belly fat and the way is belly dance.. some people take it as awkward exercise but it really effective.

yammycat

Zamboni wrote: »

Again, why do you think a diet induced calorie deficit and exercise have to be exclusive?

I don't think they have to be exclusive, obviously there is a place for it if you are grossly overweight however the op isn't and the statement

"Your pot belly is excess fat. Exercise will not fix this. Diet will."

is absolute bs of the highest order, young girls reading concerned about their weight while not engaging in any exercise won't even try exercise they will just start skipping meals.

On a health and fitness forum people are saying exercise is useless in controlling weight and getting thanked for it too, is this forum pro-anna now ?

Zamboni wrote: »

Why would a person coming off a calorie deficit and going to maintenance result in yo-yo dieting?
That would only happen if the person over ate. That is a weak willed person.

Because they do , thats why yo-yo dieting is such a huge phenomenon, dieting doesn't work for long term weight loss, diets just fail and there is no question most people who lose weight by eating less gain it all back, when I say diet in this context I don't mean eating healthy I mean eating less food for a certain amount of time.

Zamboni wrote: »

Of course exercise will burn calories but it is an incredibly slow way of producing the results that calorie restriction can achieve over the same time period.

Calorie restriction comes to an end , exercising, at least for those who enjoy the lifestyle has no end date and thats why it's better for long term weight management in combination with not over indulging.

Bodhisopha

TommyKnocker wrote: »

I thought the exact same once

Well, i don't want to cut out such things, i love them.

Zamboni

yammycat wrote: »

I don't think they have to be exclusive, obviously there is a place for it if you are grossly overweight however the op isn't and the statement

"Your pot belly is excess fat. Exercise will not fix this. Diet will."

is absolute bs of the highest order, young girls reading concerned about their weight while not engaging in any exercise won't even try exercise they will just start skipping meals.

On a health and fitness forum people are saying exercise is useless in controlling weight and getting thanked for it too, is this forum pro-anna now ?

Because they do , thats why yo-yo dieting is such a huge phenomenon, dieting doesn't work for long term weight loss, diets just fail and there is no question most people who lose weight by eating less gain it all back, when I say diet in this context I don't mean eating healthy I mean eating less food for a certain amount of time.

Calorie restriction comes to an end , exercising, at least for those who enjoy the lifestyle has no end date and thats why it's better for long term weight management in combination with not over indulging.

You're wrong.
First of all I am talking to the OP, a man with a pot belly, not an impressionable 15 year old female so don't take it out of context.

Secondly, I got thanked because it's the truth.

At no point have I ever put exercise in a negative light so don't put words in my mouth.

Your Gok Wan attitude to weight loss exemplifies the myths and misunderstandings of obesity, its causes and solutions.

yammycat

Zamboni wrote:

Exercise will not fix this.

Zamboni wrote: »

I got thanked because it's the truth.

Zamboni wrote:

Of course exercise will burn calories but it is an incredibly slow way of producing the results

At least you are consistent.

Roger Marbles

The underlying problem here is dietary. Any reasoned person looking at the OP's diet can see that.

The advice therefore should be aimed at this with the OP concentrating on vegetables and meat/fish as the backbone of most her meals, avoiding bread/pasta etc. A primal/paleo plan would be worth considering. Nutritional plans such as these are not only great for results but also easy to follow as they are quite satiating.

Exercise particularly cardio contributes very little comparatively speaking particularly when the goal is to reduce body fat. Rather some resistance work with kettlebells or bodyweight exercises would be worth considering but again, are secondary to diet in a big way.

Talk of yo-yo dieting is an unhelpful negative emotional way at addressing these issues and introduces the idea of failure before the OP has even tried. Talk of maintenance calories unnecessarily complicates a very simple process.

Being supportive to OP would be a much more productive approach.

Good luck OP

yammycat

Roger Marbles wrote: »

The underlying problem here is dietary.

He isn't gaining weight, he is not eating too much food, there is nothing wrong with eating carbs unless you are eating over maintenance and this is not the case.

He was only exercising for a few weeks, at least that is what he said, I would suggest if he is happy with his diet then keep it and burn more calories through exercise, give it a couple more months at least.

Changing your diet is a far bigger challenge than doing 15 minutes a day more exercise and he will notice the difference in how hungry he is if he cuts calorie intake and he will gain weight when he goes back to maintenance, most people do, statistics speak for the fact.

I'll leave it at that,

OP give it some more time.

Roger Marbles

yammycat wrote: »

He isn't gaining weight, he is not eating too much food, there is nothing wrong with eating carbs unless you are eating over maintenance and this is not the case.

He was only exercising for a few weeks, at least that is what he said, I would suggest if he is happy with his diet then keep it and burn more calories through exercise, give it a couple more months at least.

Changing your diet is a far bigger challenge than doing 15 minutes a day more exercise and he will notice the difference in how hungry he is if he cuts calorie intake and he will gain weight when he goes back to maintenance, most people do, statistics speak for the fact.

I'll leave it at that,

OP give it some more time.

Actually if you read the OP, you will he said he had done many forms of exercise and was at his end and couldn't shift the pot belly and referred to his diet as "decent".

When he posted his diet up, there were glaring reasons as to why it wasn't and it was far from decent.

Changing your diet, losing the bodyfat and not having to do much exercise is a much better approach.

Clearly the exercise isn't working (the OP has said so!) and your advice is so far removed from what is right (give it time, burn more calories through exercise), it's frankly worrying. You again refer to him feeling hunger if he makes changes without acknowledging that the dietary changes suggested will lead to greater satiety

I'd love a link to these statistics you refer to.

To conclude, if the OP made these dietary changes and mostly forgot about the exercise altogether he would be on the path to success

Starscream25

circuits training,its not easy to lose weight,you have to push through the pain barrier.diet-increase your fish consumption.avoid all chocolate, white bread white pasta etc etc.

Nervouspriest

Sprint training and incline training. Best place to start.

yammycat

Roger Marbles wrote: »

and referred to his diet as "decent".

his diet was decent, he is eating at maintenance, he doesn't need a protein heavy diet he isn't a weightlifter, carbs are brilliant, only obese people eating greater than maintenance need to worry about carbs which is not the case here.

When he posted his diet up, there were glaring reasons as to why it wasn't and it was far from decent.

Glaring reasons such as he was having the odd biscuit, again there's nothing wrong with biscuits if you are not eating above maintenance.

and not having to do much exercise is a much better approach.

spoken as if exercise was some kind of torture, again I have to check if I am on a fitness board.

You again refer to him feeling hunger if he makes changes without acknowledging that the dietary changes suggested will lead to greater satiety

I also wouldn't acknowledge that eating two rolls of tp a day to reduce calorie intake without worrying about satiety would do the same trick. He does not need lots of protein and really eating tp would be just as useful as large amounts of protein but a lot cheaper.

To conclude, if the OP made these dietary changes and mostly forgot about the exercise altogether he would be on the path to success

the single most objectionable thing I have ever read on a fitness forum, and I've been on a few.

Roger Marbles

ok typical diet in a day

Breakfast ..bowl of porridge a banana plus cup of tea (1 sugar)

tea-break..either 2 biscuits/small bar or sometimes a fruit scone

dinner..... well today was , homemade meatballs in homemade mexican flavour sauce with small portion of pasta

mid afternoon.. cup of tea (1 sugar)

Tea.......something like toasted sandwich/ cheese , ham or tuna mostly
sometimes I would just have half pack of noodles.

cup of tea and biscuit before bed

exercise ,
for a couple of weeks I was jogging about 5mile , 3times a week

or sometimes a mix of cycling/jogging twice a week coupled with 1 programme of weights (not to heavy as I'm not able to lift to much)


all the above seems ok (alright apart from the snacks) I have tried cutting the snacks out , but usually work stress gets the better of me.

I'm on light medication(to be taken at night) to combat extreme bout's of stress anxiety

The single most objectionable thing yammycat is that the OP is running 15 miles a weeks, not seeing any results and your advice is:

* keep running and give it a few months
* his diet is decent.

Wow.

traveller80

Maybe ive misunderstood the OP, but from my understanding he said that he's only been running the 15 miles for a couple of weeks

for a couple of weeks I was jogging about 5mile , 3times a week

Thats surely not enough time to see any difference.

And OP, you also mention you suffer from stress and anxiety which makes you reach for snacks. Exercise is great for combatting stress, so def keep up the exercising.
Reduced stress = feel better = less likely to grab the snacks = lose weight

Zamboni

yammycat wrote: »

spoken as if exercise was some kind of torture, again I have to check if I am on a fitness board.

Stop using that crap right now.
Roger Marbles and I, at no point have said exercise is not a good thing.
The simple fact is that weight loss is easier to achieve through dietary methods than through the use of exercise.
Indeed, exercise should ideally be used in conjunction with a healthy diet for improved body composition, maintenance of lean mass and fitness levels.
But it is not required for weight loss.
Why can you not grasp this basic information?
You clearly have no grasp of the subject matter.

Mickery

Lyle McDonald - The Rapid Fat Loss Handbook

I put this into action two weeks ago. It was a revelation. I've never gone on a diet before. What previously would have taken me two months of ass-busting cardio, I achieved in two weeks:

My belly fell off.

You're basically cutting calories eating only protein and veg with a few vitamin, mineral and fish oil supplements.

I used Fitday.com to count the calories. I ate fruit every day aswell.

I kept up the exercising too. Weights twice a week and interval cardio on a bike for 20-40 mins about three or four times a week.

yammycat

Zamboni wrote: »

Stop using that crap right now.
Roger Marbles and I, at no point have said exercise is not a good thing.

In fairness roger said if op forgot about exercise entirely he would be on the road to success, how does that paint exercise in a good light.

The simple fact is that weight loss is easier to achieve through dietary methods than through the use of exercise.

Of course it's easier, you don't have to put any effort into it and thats the problem, people want easy solutions and aren't willing to work for them, and that is the mentality that causes obesity. I'm putting on a few pounds, better do something about it, I can't though it's too hard I'll leave it for now maybe they'll invent some magical pill tomorrow.

For someone of normal weight who just wants to lose a couple of pounds working it off is harder but it is faster too, a healthy individual would have no bother burning up to 2000 cals a day, good luck cutting that from your diet.

Indeed, exercise should ideally be used in conjunction with a healthy diet for improved body composition, maintenance of lean mass and fitness levels.

Yes it should but a protein heavy diet is not a healthy diet, it's a fad starvation diet, as far as fat loss goes there is no difference between getting your stomach reduced and eating lots of protein and little carbs, in both cases you are reducing the expendable energy input into your body and forcing it to eat your fat.

Roger Marbles

yammycat wrote: »

In fairness roger said if op forgot about exercise entirely he would be on the road to success, how does that paint exercise in a good light.

Of course it's easier, you don't have to put any effort into it and thats the problem, people want easy solutions and aren't willing to work for them, and that is the mentality that causes obesity. I'm putting on a few pounds, better do something about it, I can't though it's too hard I'll leave it for now maybe they'll invent some magical pill tomorrow.

For someone of normal weight who just wants to lose a couple of pounds working it off is harder but it is faster too, a healthy individual would have no bother burning up to 2000 cals a day, good luck cutting that from your diet.

Yes it should but a protein heavy diet is not a healthy diet, it's a fad starvation diet, as far as fat loss goes there is no difference between getting your stomach reduced and eating lots of protein and little carbs, in both cases you are reducing the expendable energy input into your body and forcing it to eat your fat.

Yup I did and I completely stand by it.

No amount of cardio (up to 15 miles a week in this case) is going to outdo a poor diet (or decent as you call it). This person is suffering from anxiety and stress, they would be better off seeing some immediate results and concentrating on what they eat and ditching the chronic cardio would achieve this.

There is a huge difference between how your body sees protein and carbs, it's not just simple calories. There's also a difference between losing weight and changing one's body composition.

Heavey protein diet is not healthy? Wow, I'd love to hear your reasoning for that particularly in light of your insistence that biscuits, fruit scones, small bars, pasta and toasted sandwichs are "decent".

Zamboni

I'm going to leave you to it now yammycat.
It's like talking to a wall of ignorance.

Best of luck OP.

yosser hughes

Zamboni wrote: »

Stop using that crap right now.
Roger Marbles and I, at no point have said exercise is not a good thing.
The simple fact is that weight loss is easier to achieve through dietary methods than through the use of exercise.
Indeed, exercise should ideally be used in conjunction with a healthy diet for improved body composition, maintenance of lean mass and fitness levels.
But it is not required for weight loss.
Why can you not grasp this basic information?
You clearly have no grasp of the subject matter.

Correct me if I'm wrong,but the OP wrote that he didn't need to lose weight. He says he is 5ft 6" and weighs 10st 11lbs. I actually think that IS overweight to be honest.
However,
I would have thought the best advice in most cases,is to have a healthy diet,combined with regular excercise. The OP seems to be excercising a bit, and perhaps could eliminate a few things from his diet.
maybe you could push your excercise a bit harder as there's not much point if you're staying in a comfort zone and tbh I get that from your posts.
OP I think you know by now what you need to do.
Good luck.

Mellor

Mickery wrote: »

Lyle McDonald - The Rapid Fat Loss Handbook

I put this into action two weeks ago. It was a revelation. I've never gone on a diet before. What previously would have taken me two months of ass-busting cardio, I achieved in two weeks:

My belly fell off.

You're basically cutting calories eating only protein and veg with a few vitamin, mineral and fish oil supplements.

did you read the book or jsut follow the plan.
Becasue if you read the book you'd know that a good portion of the weight that you lost was water, and another portion was muscle/liver glycogen. Fat only makes up some of it, when you strting eating maintenance this will come back on.

Lyle is quite clear about this and the diet has a specific purpose really.

Mickery

Mellor wrote: »

did you read the book or jsut follow the plan.
Becasue if you read the book you'd know that a good portion of the weight that you lost was water, and another portion was muscle/liver glycogen. Fat only makes up some of it, when you strting eating maintenance this will come back on.

Lyle is quite clear about this and the diet has a specific purpose really.

Yes, I read it. It's very short.

I've lost a few inches off my mid section. I'm not as concerned with the figures on the scales. Visually, it looks to me like I've lost a lot of fat from that area.

I'll have another read over the section on coming off the diet before I go gorging . Here he describes how to move from dieting into a maintenance phase that can be sustained.

I expect the water weight to return quickly. The fat will have a fight on its hands.

jackiebaron

careca11 wrote: »

ok typical diet in a day

Breakfast ..bowl of porridge a banana plus cup of tea (1 sugar)

tea-break..either 2 biscuits/small bar or sometimes a fruit scone

dinner..... well today was , homemade meatballs in homemade mexican flavour sauce with small portion of pasta

mid afternoon.. cup of tea (1 sugar)

Tea.......something like toasted sandwich/ cheese , ham or tuna mostly
sometimes I would just have half pack of noodles.

cup of tea and biscuit before bed

exercise ,
for a couple of weeks I was jogging about 5mile , 3times a week

or sometimes a mix of cycling/jogging twice a week coupled with 1 programme of weights (not to heavy as I'm not able to lift to much)


all the above seems ok (alright apart from the snacks) I have tried cutting the snacks out , but usually work stress gets the better of me.

I'm on light medication(to be taken at night) to combat extreme bout's of stress anxiety

Drop all the spoons of sugar. If refined sugar was discovered today it would come with a health warning. Kill the sugar for a month or two and see.

Roger Marbles

yosser hughes wrote: »

Correct me if I'm wrong,but the OP wrote that he didn't need to lose weight. He says he is 5ft 6" and weighs 10st 11lbs. I actually think that IS overweight to be honest.
However,
I would have thought the best advice in most cases,is to have a healthy diet,combined with regular excercise. The OP seems to be excercising a bit, and perhaps could eliminate a few things from his diet.
maybe you could push your excercise a bit harder as there's not much point if you're staying in a comfort zone and tbh I get that from your posts.
OP I think you know by now what you need to do.
Good luck.

The title of the thread is titled "can't get rid of my pot belly" maybe?

Running up to 15 miles a week? I think the exercise side of thing here has been already taken care of tbf.