Toning Stomach

Vito Corleone

Hello, I am 18 years old and am around 5'8, and weigh about 145 pounds. I'm not fat or anything but I would like to tone up my stomach.

I walk 2 miles daily uphill (on a treadmill incline 6) and have been walking daily for a good few years. I would walk for longer distances during holidays. I realize that this is probably an inefficient exercise at this stage, but I am busy with exams this year so I can't really devote much time to having a good fitness plan and haven't been exercising as much as I would like.

Consequently I have gained about 5 pounds over the last few months. I am sort of worried about this as I gain weight fairly easily and was quite tubby when I was younger. I'm kind of scared that if I keep going at this rate I'll be fairly fat by the end of the school year.

I'm wondering does anyone have any suggestions as to what I should do? Ideally I would just like to tone up my stomach but I've read before that you can't spot reduce weight? I don't really want to be skinny either, so any suggestions?

Burkatron

Vito Corleone wrote: »

Hello, I am 18 years old and am around 5'8, and weigh about 145 pounds. I'm not fat or anything but I would like to tone up my stomach.

I walk 2 miles daily uphill (on a treadmill incline 6) and have been walking daily for a good few years. I would walk for longer distances during holidays. I realize that this is probably an inefficient exercise at this stage, but I am busy with exams this year so I can't really devote much time to having a good fitness plan and haven't been exercising as much as I would like.

Consequently I have gained about 5 pounds over the last few months. I am sort of worried about this as I gain weight fairly easily and was quite tubby when I was younger. I'm kind of scared that if I keep going at this rate I'll be fairly fat by the end of the school year.

I'm wondering does anyone have any suggestions as to what I should do? Ideally I would just like to tone up my stomach but I've read before that you can't spot reduce weight? I don't really want to be skinny either, so any suggestions?

If you're gaining weight then you are putting in more calories then you're expending! Sort your diet out & your problem will be solved. The stickies would be a good place to start.

Vito Corleone

Yeah, I guess I could try to improve my diet. Is there any exercises I could be doing that aren't very time consuming? I've got a good set of dumbbells.

WeeBushy

Exercise will make no difference if you are eating more calories than you expend. Start asking questions about that before exercise.

RidleyRider

Calorie deficit diet? You'll have to really increase your exercise to lose weight of any kinds if you persist on taking in the same amount of calories per day.

Vito Corleone

WeeBushy wrote: »

Exercise will make no difference if you are eating more calories than you expend. Start asking questions about that before exercise.

I already said that I will try to improve my diet. Mods may as well lock this if people aren't going to give constructive advice regarding exercise.

thegreatiam

that is constructive advice, in fact its the only advice.

to tone your stomach you need to get to around 10% body fat by eating a calorie deficit.

Exercise can strengthen the muscles of your stomach, but you won't see them unless you lose the overall body fat.

start with your diet, like they suggest, then once you are at 10% or less body fat you can decide if you need to exercise to improve your 6 pack.

MartyMcFly84

Hi Vito,

When it comes to loosing fat you should put diet first then exercise. If you eat well and low fat you will loose fat.

You cannot isolate fat loss. (Unless you get lippo).

If you only "try" and change your diet people can be reluctant to recommend exercises, as the main factor that will determine your body fat % is not being addressed seriously. It can make further advise a bit pointless/or will severely hinder your progress.

Try and do more cardio, and keep it varied. Example one day try interval sprints (1min run with increased incline and 2min jog x5 ) and another a fast 5km run. The more muscle you build will also increase your metabolism, some compound exercises like pull ups are always great to build strength and target multiple muscle groups.

However there is no easy answer. You sound like you don't have much time to exercise, so your diet should become an even larger priority to sort out if you wish to tone up.

Stench Blossoms

MartyMcFly84 wrote: »

Hi Vito,

When it comes to loosing fat you should put diet first then exercise. If you eat well and low fat you will loose fat.

You cannot isolate fat loss. (Unless you get lippo).

If you only "try" and change your diet people can be reluctant to recommend exercises, as the main factor that will determine your body fat % is not being addressed seriously. It can make further advise a bit pointless/or will severely hinder your progress.

Try and do more cardio, and keep it varied. Example one day try interval sprints (1min run with increased incline and 2min jog x5 ) and another a fast 5km run. The more muscle you build will also increase your metabolism, some compound exercises like pull ups are always great to build strength and target multiple muscle groups.

However there is no easy answer. You sound like you don't have much time to exercise, so your diet should become an even larger priority to sort out if you wish to tone up.

I agree with the above apart from the low fat part. Fat's alone don't make you fat. Excess calories make you fat.

MartyMcFly84

I agree with the above apart from the low fat part. Fat's alone don't make you fat. Excess calories make you fat.

Yes, you are right. I suppose I was trying to simplify. Excess calories, would be the cause of weight gain.

I suppose when I say low fat I mean eating lean, and making correct food choices as opposed to trying to tone up by having a calorie deficiency and eating Domino's and Donuts.

Stench Blossoms

MartyMcFly84 wrote: »

Yes, you are right. I suppose I was trying to simplify. Excess calories, would be the cause of weight gain.

I suppose when I say low fat I mean eating lean, and making correct food choices as opposed to trying to tone up by having a calorie deficiency and eating Domino's and Donuts.

mmmmmmmm Donuts

syklops

Mmmm Dominos....

Vito Corleone

My diet is fairly standard but there are areas which I intend on improving. What I'm wondering is how much weight should I try to lose? I don't really want to go under 135 as I feel that would be too light.

RidleyRider

Vito Corleone wrote: »

My diet is fairly standard but there are areas which I intend on improving. What I'm wondering is how much weight should I try to lose? I don't really want to go under 135 as I feel that would be too light.

The answer to that is purely whatever you like to see your body at.

hardCopy

Vito Corleone wrote: »

My diet is fairly standard but there are areas which I intend on improving. What I'm wondering is how much weight should I try to lose? I don't really want to go under 135 as I feel that would be too light.

No amount of crunches will give you a visible six-pack if your abs are hiding under a layer of pudge.

If you want a flat or ripped abdomen you need to drop your bodyfat percentage.

If you'd rather not drop too much weight then you'd need to build muscle and drop fat. It's not easy to do both at the same time.

Do you have a particular training or fitness goal in mind? If you just want to look good in your clothes then concentrate on a calorie deficit, keep up the walking and monitor how you look in the mirror. If you think you're getting too skinny then get into a weights program, no reason not to hit the weights anyway.

Personally I'd recommend running instead of walking as it would mean less time on the dreadmill.

Stench Blossoms

Are you male or female OP?

Vito Corleone

Stench Blossoms wrote: »

Are you male or female OP?

I am male.

Stench Blossoms

Vito Corleone wrote: »

I am male.

post your diet.

RidleyRider

Op are you looking to get a 6 pack or just tone to the extent that you don't look fat for say? They say 10% BF is needed to get ripped abs, or see your abs at all but that requires a good diet and training.

Vito Corleone

RidleyRider wrote: »

Op are you looking to get a 6 pack or just tone to the extent that you don't look fat for say? They say 10% BF is needed to get ripped abs, or see your abs at all but that requires a good diet and training.

I don't have time for a strict training plan unfortunately. I am not looking for 6 pack abs. I think you may be getting the wrong impression of the way I look. I'm not in anyway fat or overweight. I would just like to tone my stomach slightly.

On a usual day my diet would consist of something like this: a bowl of cereal (weetabix/crunchy nut), 2 pitta breads with something like chicken, tuna or beef in them. Then dinner which would be homemade. I'd have a roll at school and a pepsi twice a week instead of the pitta breads (will cut down on these).

Hanley

When you say "tone", what do you mean?

Mellor

I think we need to start this thread over. The guy is 18 years old and 145 lbs. I'd say gaining weight would be a far better option than losing it. He needs to eat more food, not less.

OP, you are probably whats know as "skinny fat". Which means you are slim with some excess body fat, so you aren't overweight, but have a bit of a tummy. Or being a bit more technical, you have low muscle mass, and moderate body fat.

You need to eat more. Eat better. Be more active and start resistance training (weights, or bodyweight exercises).

a bowl of cereal (weetabix/crunchy nut), 2 pitta breads with something like chicken, tuna or beef in them. Then dinner which would be homemade. I'd have a roll at school and a pepsi twice a week instead of the pitta breads

That diet is pretty typical for an 18 year old. Which means its pretty poor.
Having pepsi for lunch instead of a pitta is ridiculous

Vito Corleone

Mellor wrote: »

That diet is pretty typical for an 18 year old. Which means its pretty poor.
Having pepsi for lunch instead of a pitta is ridiculous

Sorry, you misunderstood. I would have a roll instead of the pitta and probably a pepsi as well about twice a week. I realize it's not the best diet.

BTW, thanks for the helpful replies everyone.

Mellor

Ah right, i was thinking you a pepsi instead of food is bizarre.
A lot of it will be simply eating more food full stop.

RidleyRider

Mellor wrote: »

Ah right, i was thinking you a pepsi instead of food is bizarre.
A lot of it will be simply eating more food full stop.

Do you think a 40 40 20 would probably be the best diet option considering the constraints the OP has eating?

JimmyCrackCorn

Vito Corleone wrote: »

Sorry, you misunderstood. I would have a roll instead of the pitta and probably a pepsi as well about twice a week. I realize it's not the best diet.

BTW, thanks for the helpful replies everyone.

Start looking at your diet here
http://www.myfitnesspal.com/

It'll work out the calories intake vs burn rate and give you an idea.
Start substituting the poorer foods for something better nutritionally. Slowly improving your diet.


It made things allot easier for me as I cant stick to big changes I need to slowly change things to stick with it.

Mellor

RidleyRider wrote: »

Do you think a 40 40 20 would probably be the best diet option considering the constraints the OP has eating?

It's as good a starting spot as any. But it don't think macros are the immediate concern. As long as its good quality food in larger quantities its a huge improvement. Lunch will probably be trickiest as he is still at school.

A proper breakfast and decent snacks throughout the day would be the first changes I'd make.

Taz1

Hi there I'm looking to tone my stomach also. I've a fairly good diet most days and do about 40 mins cardio in the gym 4-5 times a week. I'm happy enough with my weight but would like to try get rid of the small bit of a belly I have by using more weights to tone up.

This would be my typical diet : Morning - 2 Weetabix with hot water, Mid morning snack - Banana, lunch - home made soup and 2 pieces of fruit or a salad and sometimes a small diet yogurt, dinner - mainly veg-orientated - stirfries sometimes with chicken with home made oven chips or 40g of brown rice or bolognaise with quorn and 40g of brown spaghetti.. Home made chicken and veg curries sometimes with rice too. Treat - 70cal cereal bar. I would also drink 4-5 cups of tea with the tiniest bit of slimline milk over the course of the day aswell as at least 2 litres of water.

Cathyht

Hi Vito
Running is excellent, it would be good for your fitness and muscle tone if you could fit in three 20 mins runs in a week. If you have dumb bells of your own, and do sit ups, press ups and other exercises for half an hour a day as well you will notice a difference. But you have to focus on your food, very importantly the type of food, so you feed your body and build muscle. Instead of ingesting too many fatty foods, you can eat large amounts of food filled with vitamins, minerals and protein. Less processed food, more lean meat, fish, eggs, grains, porridge, nuts, fruit and veg, potatoes are fine without the butter. At least 2 litres of water. Get enough relaxation and sleep, extra cortisol levels are a result of increased stress and not enough rest, and this hormone can cause fat to be stored around the tummy area.
If you workout at home, keep in mind you can work to your own schedule, there are many workouts on you tube for very short times, 4 or 5 minutes right up to 1 hour. So when you have a break, just turn on a workout to suit the time and energy you have available and get to it. It is better to do 10 mins a few times a day, than to keep putting it off and not do anything.
Here is a very good one: http://www.youtube.com/watch?v=PEnPG_yrtr4
Good luck!!

nice_guy80

Cathyht wrote: »

Hi Vito
Running is excellent, it would be good for your fitness and muscle tone if you could fit in three 20 mins runs in a week. If you have dumb bells of your own, and do sit ups, press ups and other exercises for half an hour a day as well you will notice a difference. But you have to focus on your food, very importantly the type of food, so you feed your body and build muscle. Instead of ingesting too many fatty foods, you can eat large amounts of food filled with vitamins, minerals and protein. Less processed food, more lean meat, fish, eggs, grains, porridge, nuts, fruit and veg, potatoes are fine without the butter. At least 2 litres of water. Get enough relaxation and sleep, extra cortisol levels are a result of increased stress and not enough rest, and this hormone can cause fat to be stored around the tummy area.
If you workout at home, keep in mind you can work to your own schedule, there are many workouts on you tube for very short times, 4 or 5 minutes right up to 1 hour. So when you have a break, just turn on a workout to suit the time and energy you have available and get to it. It is better to do 10 mins a few times a day, than to keep putting it off and not do anything.
Here is a very good one: http://www.youtube.com/watch?v=PEnPG_yrtr4
Good luck!!

cortisol does not cause fat to be stored in the tummy. overeating does.

why would anyone want to eat more grains?
especially if they want to reduce the bodyfat.

Cathyht

Stress causes secretion of cortisol, this causes fat to be deposited around abdomen. This is well documented, in fact I am surprised anyone interested in fitness, A&P would not be aware of this. Excellent article on the subject: http://www.corporatewellnessmagazine.com/article/does-stress-hormone-cortisol.html

Wholegrains are an essential part of your diet. They lower cholesterol they are healthy carbs and are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable. This reduces snacking and cravings for unhealthy foods and sugary drinks.

Cathyht

Weight Gain and Obesity
Repeated elevation of cortisol can lead to weight gain. One way is via visceral fat storage. Cortisol can mobilize triglycerides from storage and relocate them to visceral fat cells (those under the muscle, deep in the abdomen). Cortisol also aids adipocytes’ development into mature fat cells. The biochemical process at the cellular level has to do with enzyme control (11-hydroxysteroid dehydrogenase), which converts cortisone to cortisol in adipose tissue. More of these enzymes in the visceral fat cells may mean greater amounts of cortisol produced at the tissue level, adding insult to injury (since the adrenals are already pumping out cortisol). Also, visceral fat cells have more cortisol receptors than subcutaneous fat.

A second way in which cortisol may be involved in weight gain goes back to the blood sugar-insulin problem. Consistently high blood glucose levels along with insulin suppression lead to cells that are starved of glucose. But those cells are crying out for energy, and one way to regulate is to send hunger signals to the brain. This can lead to overeating. And, of course, unused glucose is eventually stored as body fat.

Another connection is cortisol’s effect on appetite and cravings for high-calorie foods. Studies have demonstrated a direct association between cortisol levels and calorie intake. Cortisol may directly influence appetite and cravings by binding to hypothalamus receptors in the brain. Cortisol also indirectly influences appetite by modulating other hormones and stress responsive factors known to stimulate appetite.

Hanley

Cathyht wrote: »

Stress causes secretion of cortisol, this causes fat to be deposited around abdomen. This is well documented, in fact I am surprised anyone interested in fitness, A&P would not be aware of this. Excellent article on the subject: http://www.corporatewellnessmagazine.com/article/does-stress-hormone-cortisol.html

Wholegrains are an essential part of your diet. They lower cholesterol they are healthy carbs and are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable. This reduces snacking and cravings for unhealthy foods and sugary drinks.

Pop quiz - what's the one macronutrient we cold survive without eating? And Define "essential".

And stop being so condescending. Especially when you're so wrong.

Cathyht

Stop being so condescending, especially when YOU are wrong.








Why would you use the term 'condescending' when I backed up what I said with (well) documented evidence? I find some of the comments here hilarious. It's like these incredible chips on shoulders lurking on each thread, waiting to pounce.

WeeBushy

Well documented evidence? You provided an article from a corporate wellness magazine. Just because it contains pictures of the molecular structure of cortisol, it does not make it reputable evidence. Peer reviewed papers do, of which there are none cited in the article. And she's got an MSc in community development/psychology so is far, far, from an expert of cotisol levels and fat gain.

Mellor

Cathyht wrote: »

Why would you use the term 'condescending' when I backed up what I said with (well) documented evidence?

You didn't really. You posted some articles stating a co-relation between cortisol and visceral fat. And from this you made the illogical assumption that cortisol is the cause. You are making a common error. "Correlation does not imply causation" is a common saying that refers to this.

The body stores fat when we eat excess calories, that's it. Maybe cortisol increases fat stored in certain areas, or maybe not. Maybe it's simply that high stress lifestyles go hand in hand with poor diets. Whether or not its a direct factor isn't important. Ultimately excess calories are the primary cause of fat storage. Which is all other posters where trying to say.

Cathyht

Well folks, as there IS a correlation between visceral fat and higher visceral fat, it is important OP is aware of this. I have seen this myself, an increase in my waistline despite training as hard or harder than before. Less stress, more rest reduced the waistline from 30" back to 27/28". I am interested in the OP learning something which I have seen in effect over years of training.

The SECOND article I quoted was written by a dietician, it was different from the linked article in the previous post, which you would have noticed, had you read them.

My main intent is to help the original poster, and I have seen results from anything I wrote. During study of A&P I have been taught the same correlation between stress and cortisol and increase of visceral fat, also during a full time course in cellular and molecular nutrition.

Apart from diet and exercise there are other considerations for overall fitness, peak muscle tone and correct body shape. Sleep and stress must be taken into consideration.

There are many, many medical and scientific documents which show the actions of cortisol and the fact that cortisol is secreted as a result of stress. Fact.

Correlation does not imply causation is quoted saying, an understood way attempting to undermine what somebody is saying and short circuit a debate. In doing this you aren't showing interest in all relevant information, nor the actual results of the OP. Correlation is used all the time from mathematics, physics to insurance risk, and indeed in assessing medical health, when your family history is being gathered, whenever there is a strong likelihood, something in certainly taken into consideration.

One cannot write off a correlation being the cause, however, when there is strong scientific evidence of a link. When cortisol directly influences appetite, when Cortisol can mobilize triglycerides from storage and relocate them to visceral fat cells and cortisol also aids adipocytes’ development into mature fat cells, these facts warrant consideration if you wish to reduce abdomen fat. When cortisol secretion is definitely caused by stress and not enough sleep, these issues need to be addressed if you are concerned about abdomen fat. Certainly some people change their diets, increase exercise, but find the stubborn middle weight is only removed when stress is reduced.

In any case this advice on removing stress is only beneficial to the whole body, at any time, apart from any correlation to cortisol. You are debating merely for the sake of debating, not to throw any light on the original poster's concerns.

King of Kings

I'll let the others debate cortisol.

Cathyht wrote: »

, potatoes are fine without the butter.

I'm going to disgaree here on that one.
butter is wondferful food source for health and well being.

nice_guy80

mmmmm, butter

WeeBushy

Cathyht wrote: »

Well folks, as there IS a correlation between visceral fat and higher visceral fat, it is important OP is aware of this. I have seen this myself, an increase in my waistline despite training as hard or harder than before. Less stress, more rest reduced the waistline from 30" back to 27/28". I am interested in the OP learning something which I have seen in effect over years of training.

How have you been able to remove all other variables that could cause weight gain/loss, and link you change in weight to cortisol levels?

My main intent is to help the original poster, and I have seen results from anything I wrote. During study of A&P I have been taught the same correlation between stress and cortisol and increase of visceral fat, also during a full time course in cellular and molecular nutrition.

If you have done so much academic study on the matter, surely you have come across a peer reviewed paper saying as such.

Apart from diet and exercise there are other considerations for overall fitness, peak muscle tone and correct body shape. Sleep and stress must be taken into consideration.

True that.

There are many, many medical and scientific documents which show the actions of cortisol and the fact that cortisol is secreted as a result of stress. Fact.

If there are so many, then please show them to us.

Correlation does not imply causation is quoted saying, an understood way attempting to undermine what somebody is saying and short circuit a debate. In doing this you aren't showing interest in all relevant information, nor the actual results of the OP. Correlation is used all the time from mathematics, physics to insurance risk, and indeed in assessing medical health, when your family history is being gathered, whenever there is a strong likelihood, something in certainly taken into consideration.

What are you on about?
In case you don't understand the concept: http://en.wikipedia.org/wiki/Correlation_does_not_imply_causation

One cannot write off a correlation being the cause, however, when there is strong scientific evidence of a link. When cortisol directly influences appetite, when Cortisol can mobilize triglycerides from storage and relocate them to visceral fat cells and cortisol also aids adipocytes’ development into mature fat cells, these facts warrant consideration if you wish to reduce abdomen fat. When cortisol secretion is definitely caused by stress and not enough sleep, these issues need to be addressed if you are concerned about abdomen fat. Certainly some people change their diets, increase exercise, but find the stubborn middle weight is only removed when stress is reduced.

Please then, post real evidence (y'know, peer reviewed articles) of this strong scientific link.

In any case this advice on removing stress is only beneficial to the whole body, at any time, apart from any correlation to cortisol. You are debating merely for the sake of debating, not to throw any light on the original poster's concerns.

No, we are debating you because we want to throw light on the OP's concerns and you are giving them false information.

Ronan19

Back to the original question.

Change your diet, reduce calories (not as hard as you think).

Crunches, etc will be no good at this stage.

Combine right diet and lots of cardio. I recommend running for 30 minutes 2-3 times a week if you can, tough for the first few runs but stick at it and you'll get into it. It wont be long before you will be seeing some results.

Best of Luck.

Silvio.Dante

Vito Corleone wrote: »

I already said that I will try to improve my diet. Mods may as well lock this if people aren't going to give constructive advice regarding exercise.

I agree with your sentiment there mate.

I'd recommend crunches, crunches and more crunches. There are a wide range of stomach exercises for upper to lower abs and everything in between. Always stretch properly first though.

I've been following 'the Fit for Duty videos on Youtube and they're great. Take your time at the start and gradually you will see the difference. The 'ab attack' video is the ultimate Ab workout.

I've not changed alot in my diet to be honest but the ab form is improving nicely. I'm 40 yrs of age by the way...:)

King of Kings

Silvio.Dante wrote: »

I agree with your sentiment there mate.

I'd recommend crunches, crunches and more crunches. There are a wide range of stomach exercises for upper to lower abs and everything in between. Always stretch properly first though.

I've been following 'the Fit for Duty videos on Youtube and they're great. Take your time at the start and gradually you will see the difference. The 'ab attack' video is the ultimate Ab workout.

I've not changed alot in my diet to be honest but the ab form is improving nicely. I'm 40 yrs of age by the way...:)

are you the silvio dante that mails football365 a lot?

Silvio.Dante

King of Kings wrote: »

are you the silvio dante that mails football365 a lot?

Would that be a good or a bad thing?

As it happens, no...:)

King of Kings

Silvio.Dante wrote: »

Would that be a good or a bad thing?

As it happens, no...:)

good and bad.

good - he writes long letters that fill my coffee breaks with amusement
bad - i don't agree 99% of the time.

he just had the same name...although i prob should have PM'd that all this. hmmm

nice_guy80

Silvio.Dante wrote: »

I agree with your sentiment there mate.

I'd recommend crunches, crunches and more crunches. There are a wide range of stomach exercises for upper to lower abs and everything in between. Always stretch properly first though.

I've been following 'the Fit for Duty videos on Youtube and they're great. Take your time at the start and gradually you will see the difference. The 'ab attack' video is the ultimate Ab workout.

I've not changed alot in my diet to be honest but the ab form is improving nicely. I'm 40 yrs of age by the way...:)

crunches? worst thing you can do for your neck, back, groins and a host of other things

Silvio.Dante

nice_guy80 wrote: »

crunches? worst thing you can do for your neck, back, groins and a host of other things

Not when done properly...

nice_guy80

Silvio.Dante wrote: »

Not when done properly...

I don't believe so.
why do most strength coaches tell people to stay well away from them?

Taz1

Revend wrote: »

Diet is most important thing for toning stomach. Exercise is also useful. For toning stomach it is important that you eat well and healthy food and take care of our nutrition. Running is also a best exercise for stomach.

*Bump. I'm on board with the whole good diet and running thing but is 2 squares of dark chocolate a day that I have to curb my chocolate/sweet craving detrimental to getting a toned stomach? Should there be no crap food at all????

thegreatiam

Taz1 wrote: »

*Bump. I'm on board with the whole good diet and running thing but is 2 squares of dark chocolate a day that I have to curb my chocolate/sweet craving detrimental to getting a toned stomach? Should there be no crap food at all????

doesnt matter as long as you are in a calorie deficit.

you could eat a whole bar, wrapper too, if you stayed in a calorie deficit.

eating good food just makes it easier to feel full, keeps the cravings down and provides all the nutrients you need. SO staying in a deficit will be easier in the long term.

If you feel you need some chocolate, then have some chocolate. Just weigh it and know how many calories it is and add it to your total.

Taz1

thegreatiam wrote: »

doesnt matter as long as you are in a calorie deficit.

you could eat a whole bar, wrapper too, if you stayed in a calorie deficit.

eating good food just makes it easier to feel full, keeps the cravings down and provides all the nutrients you need. SO staying in a deficit will be easier in the long term.

If you feel you need some chocolate, then have some chocolate. Just weigh it and know how many calories it is and add it to your total.

Thanks for the helpful and encouraging reply. Fitness fanatics can be so against treats that it makes me feel bad for having anything at all even though I've cut down on sweets and treats majorly! If I didnt have anything I'd completely binge after my weekly weigh in, which I'm sure is far worse! I'm still making sure to be in deficit and keep only eat stuff like that in small amounts.