Still struggling with belly fat

rottie 11

I used to 19 stone a few years ago, I'm now just over 13.

I've started doing weights and starting to build muscle (I think) but the belly is still the same .

I'm not eating 100% clean but I'm eating pretty well, my ribs are starting to stick out aswel so not looking to lose any more weight.

I'm actually happy with the rest of my body now just the the stomach is ruining it.

I'm not looking for any lectures, just need to know what to do to start toning it up .

I've been doing leg raises and sit ups but not consistently tbf I also have an ab roller

Will I keep doing them or change to something else ? And how do I go about adding core work into my 4 day programme?

Also I'm a bit picky with food but what do I definitely need to stay away from ?

Thanks in advance

Alf Veedersane

The exercises will have little, if any, impact.

It's your diet you need to address. Your ribs showing doesn't mean you're going to look like you went on holidays to a concentration boot camp. It just means you're leaner there.

You can't spot reduce fat so no amount of leg raises, crunches etc will reduce belly fat. But tidying up your diet will.

endacl

^^

This. Muscle mass is built in the gym and kitchen. Fat is kitchen only.

rottie 11

Thanks for the replies. So there's no need for me to do leg raises at all until the fat is actually lost ?

See the other thing is I'm not sure if it's fat or loose skin?

So what should I be eating and not eating ?

I know the obvious ones like no fast food or sweets etc and bread and stuff but what foods would be good for my case ?

Alf Veedersane

rottie 11 wrote: »

Thanks for the replies. So there's no need for me to do leg raises at all until the fat is actually lost ?

See the other thing is I'm not sure if it's fat or loose skin?

So what should I be eating and not eating ?

I know the obvious ones like no fast food or sweets etc and bread and stuff but what foods would be good for my case ?

If I did a 500 crunches or leg raises a day, it would have very little impact.

In order to know what to change, you need to know what you're getting. I know its the standard answer but try using MyFitnessPal...just to get an appreciation of what you're getting from your diet. All of the gory details.

Unless someone knows what you eat and how much of it you eat, they can't say what you need to tweak.

But look, you've lost 6 stone. You've done brilliantly. You're going in the right direction so it's possibly just a case of tweaking something at this stage.

Mellor

rottie 11 wrote: »

I'm not looking for any lectures, just need to know what to do to start toning it up .

I've been doing leg raises and sit ups but not consistently tbf I also have an ab roller

There really no such thing as toning. Being more tones just means having a relatively less body fat. It could be the case that you your BF is getting low, but you feel untoned because you have slight low muscle mass.

How tall are you?

As mentioned above, ab work will do very little for burning fat over your abs. It will make you core stronger, and build a little mass under the surface.

rottie 11 wrote: »

See the other thing is I'm not sure if it's fat or loose skin?

So what should I be eating and not eating ?

It could be either, but it was loose skin you'd know. They don't look similar imo. If you aren't sure then it probably just fat - which is probably preferred as it's easier to fix.

As for what you are eating, focus on eating real off. Adequate protein and fat. Portion sizes and how much carbs you should eat is dictated by whether you are trying to lose more fat, or build muscle. They are different goals

rottie 11

Alf Veedersane wrote: »

If I did a 500 crunches or leg raises a day, it would have very little impact.

In order to know what to change, you need to know what you're getting. I know its the standard answer but try using MyFitnessPal...just to get an appreciation of what you're getting from your diet. All of the gory details.

Unless someone knows what you eat and how much of it you eat, they can't say what you need to tweak.

But look, you've lost 6 stone. You've done brilliantly. You're going in the right direction so it's possibly just a case of tweaking something at this stage.

The whole diet side of it is hard for me to understand tbh ya I'm definitely going in the right direction but it seems like I'm stuck here with a while

rottie 11

Mellor wrote: »

There really no such thing as toning. Being more tones just means having a relatively less body fat. It could be the case that you your BF is getting low, but you feel untoned because you have slight low muscle mass.

How tall are you?

As mentioned above, ab work will do very little for burning fat over your abs. It will make you core stronger, and build a little mass under the surface.

It could be either, but it was loose skin you'd know. They don't look similar imo. If you aren't sure then it probably just fat - which is probably preferred as it's easier to fix.

As for what you are eating, focus on eating real off. Adequate protein and fat. Portion sizes and how much carbs you should eat is dictated by whether you are trying to lose more fat, or build muscle. They are different goals

I'm around 5ft 11. Ya I'd be 80% sure it's fat, I know they are different goals but is it possible to do both at the same time ?

Mellor

rottie 11 wrote: »

I'm around 5ft 11. Ya I'd be 80% sure it's fat, I know they are different goals but is it possible to do both at the same time ?

It's not impossible to do both, but you'll probably reach your destination quicker focusing on one then the other. You probably don't have much to lose before needing to put on weight.
Maybe get the last bit of fat out of the way first.

rottie 11

Mellor wrote: »

It's not impossible to do both, but you'll probably reach your destination quicker focusing on one then the other. You probably don't have much to lose before needing to put on weight.
Maybe get the last bit of fat out of the way first.

Cheers ya il figure it out anyway. Thanks for the help

Caliden

Like others have said it's your diet to reveal your abs but at the same time if you don't done ab work they're not just going to magically be there.


You wouldn't expect to have massive arms from only doing chin ups so expecting to have blocky abs from deadlifts/squats isn't going to happen.



Best solution is to start weighing your food and recording your calories.

rottie 11

Caliden wrote: »

Like others have said it's your diet to reveal your abs but at the same time if you don't done ab work they're not just going to magically be there.


You wouldn't expect to have massive arms from only doing chin ups so expecting to have blocky abs from deadlifts/squats isn't going to happen.



Best solution is to start weighing your food and recording your calories.

Oh I know that ya , I'm not bothered about abs right now , just want a fat free stomach.

Just thinking back about what I actually eat regularly enough , there's a lot of stuff I can still cut out..

I eat a scone every morning on way to work , I use a lot of sugar in my tea etc if I cut out white bread and spuds and few other things il surely see some results ?

Donal55

rottie 11 wrote: »

Oh I know that ya , I'm not bothered about abs right now , just want a fat free stomach.

Just thinking back about what I actually eat regularly enough , there's a lot of stuff I can still cut out..

I eat a scone every morning on way to work , I use a lot of sugar in my tea etc if I cut out white bread and spuds and few other things il surely see some results ?

You'll see a helluva difference by just knocking out the scones, sugar, spuds and bread.

rottie 11

Il try that then. How bout low fat milk is that OK to drink

FTA69

rottie 11 wrote: »

Il try that then. How bout low fat milk is that OK to drink

Like anything it depends. To lose fat generally you have to be in a calorie deficit ie consume less calories than you expend every day by exercising and General body function. Milk can definitely be a part of that diet. It is however worth noting that milk is very sugary and drinking quantities of it isn't going to help your fat situation. Having the odd glass of milk or milk in tea etc is grand, skulling a litre of it a day may well throw your diet out of whack for the goals you want.

rottie 11

rottie 11 wrote: »

Il try that then. How bout low fat milk is that OK to drink

Why don't you post up what you eat in the course of a day and posters can suggest what to drop and what to eat more of.

RobertKK

Maybe a low carb diet will help.

bladespin

RobertKK wrote: »

Maybe a low carb diet will help.

Or have a go at carb cycling, 2 days or so low carb, back to normal and repeat.

Alf Veedersane

The OP doesn't know enough about food to count carbs yet.

Which is why they should (a) read the stickies and (b) keep a food diary, possibly using MyFitnessPal, and identify what can be changed by understanding what's in what they eat.

bladespin

Alf Veedersane wrote: »

MyFitnessPal

This, it will open your eyes and revolutionize your eating habits regardless of what you want to achieve

rottie 11

Thanks for the replies

This is what I've ate so far today ,

2 sausages from deli and a banana for breakfast.

Protein bar and apple at tea time

At lunch I had a breaded chicken fillet and a veg soup and a banana

How's that so far ?

No idea what to eat for the rest of the day tbh

Alf Veedersane

rottie 11 wrote: »

Thanks for the replies

This is what I've ate so far today ,

2 sausages from deli and a banana for breakfast.

Protein bar and apple at tea time

At lunch I had a breaded chicken fillet and a veg soup and a banana

How's that so far ?

No idea what to eat for the rest of the day tbh

MyFitnessPal.

Download it. Enter everything. Overestimate weights if you're guessing.

Use it as an educational tool.

And read the stickies in the Fitness forum and Nutrition & Diet sub-forum or you'll be forever wondering if x, y or z are ok. Understand the underlying principles and it will stand you in good stead.

I could suggest a better breakfast but without knowing why it might be a better option, you will only think of that as 'the good breakfast'.

What would you normally have to eat between now and the end of the day?

EDIT: Here are the stickies:

http://touch.boards.ie/thread/2055963342/1

http://touch.boards.ie/thread/2055157091/1

rottie 11

Alf Veedersane wrote: »

MyFitnessPal.

Download it. Enter everything. Overestimate weights if you're guessing.

Use it as an educational tool.

And read the stickies in the Fitness forum and Nutrition & Diet sub-forum or you'll be forever wondering if x, y or z are ok. Understand the underlying principles and it will stand you in good stead.

I could suggest a better breakfast but without knowing why it might be a better option, you will only think of that as 'the good breakfast'.

What would you normally have to eat between now and the end of the day?

EDIT: Here are the stickies:

http://touch.boards.ie/thread/2055963342/1

http://touch.boards.ie/thread/2055157091/1

Thanks I appreciate your help but if I go reading all that stuff il just lose interest in the whole thing. I think I'm just going to try cutting out the stuff I said earlier and see how that goes for me

What breakfast would u suggest ? Maybe boiled eggs or something ?

Alf Veedersane

rottie 11 wrote: »

Thanks I appreciate your help but if I go reading all that stuff il just lose interest in the whole thing. I think I'm just going to try cutting out the stuff I said earlier and see how that goes for me

What breakfast would u suggest ? Maybe boiled eggs or something ?

If you're going to lose interest in it just because it involves a small bit of effort, you're not going to get to where you want to be.

It's two threads and reading them would take less time than posting about what to eat.

Not trying to be smart or anything. Getting a handle on the basics would make a big difference to you.

bladespin

Believe me, the stickies are full of gold, there are folks here sharing knowledge and experience most would charge royally for.

Mellor

rottie 11 wrote: »

2 sausages from deli and a banana for breakfast.

Protein bar and apple at tea time

At lunch I had a breaded chicken fillet and a veg soup and a banana

How's that so far ?

No idea what to eat for the rest of the day tbh

The sausages and breaded chicken fillet aren't particularly good. Ok occasionally when your stuck, but not what you should be planning on eating.

rottie 11

Alf Veedersane wrote: »

If you're going to lose interest in it just because it involves a small bit of effort, you're not going to get to where you want to be.

It's two threads and reading them would take less time than posting about what to eat.

Not trying to be smart or anything. Getting a handle on the basics would make a big difference to you.

I know your right , I just find it hard to get into things. Il give a read over them today anyways thanks

rottie 11

Mellor wrote: »

The sausages and breaded chicken fillet aren't particularly good. Ok occasionally when your stuck, but not what you should be planning on eating.

I know ya was just nothing else there really. Must start bring a lunch with me

bucketybuck

I'm genuinely curious, how did you lose 6 stone without already knowing some of the basic things like measuring your calorie intake?

Donal55

rottie 11 wrote: »

Thanks I appreciate your help but if I go reading all that stuff il just lose interest in the whole thing. I think I'm just going to try cutting out the stuff I said earlier and see how that goes for me

What breakfast would u suggest ? Maybe boiled eggs or something ?

Porridge or a granola with perhaps some almond milk!

rottie 11

bucketybuck wrote: »

I'm genuinely curious, how did you lose 6 stone without already knowing some of the basic things like measuring your calorie intake?

I just gave up everything that I taught was fattening. It worked anyway ha.

rottie 11

Tried out that fitness pal app , I'm finding it hard to use because it gives a big list for everything I type in and I'm probably picking the wrong ones ?

Weighed myself this morning and I'm sown more weight , I'm below 12 1/2 now.

Is there anyway I can lose the belly fat without losing weight ?

dashoonage

With myfitness pal i find it easier to scan the food in rather then relying on searches. Yes this requires a bit more planning on your behalf with meal prep but once you get into the hang of its simple

rottie 11

dashoonage wrote: »

With myfitness pal i find it easier to scan the food in rather then relying on searches. Yes this requires a bit more planning on your behalf with meal prep but once you get into the hang of its simple

Il just keep fiddling around with it so cheers. I'm getting way less calories than I'm alowed anyway

The Muppet

Congratualtions on the weight loss, You have very similar losses and current weight to myself, Use more calories than you take in and the belly fat will go, its the last thing to shift just stick with it. Do you do any exercise? I run, it it helps with the using calories and in conjunction with a proper diet it works for me.

CIARAN_BOYLE

bucketybuck wrote: »

I'm genuinely curious, how did you lose 6 stone without already knowing some of the basic things like measuring your calorie intake?

Its not hard to go from very out of shape to being in not bad shape. Much harder to go from not bad shape to good shape.

Congratulations OP.

rottie 11

The Muppet wrote: »

Congratualtions on the weight loss, You have very similar losses and current weight to myself, Use more calories than you take in and the belly fat will go, its the last thing to shift just stick with it. Do you do any exercise? I run, it it helps with the using calories and in conjunction with a proper diet it works for me.

Thanks. I don't really do any exercise apart from my weights programme and walking my dogs.

Think I might post a photo and see how far more ye all think I've to go because I'm not sure tbh. I feel like I'm nearly there but for all I know I could have a long way to go yet

CIARAN_BOYLE

rottie 11 wrote: »

Thanks. I don't really do any exercise apart from my weights programme and walking my dogs.

Think I might post a photo and see how far more ye all think I've to go because I'm not sure tbh. I feel like I'm nearly there but for all I know I could have a long way to go yet

depends on where you want to go. I personally want to be in decent shape. I do a martial art and you need a basic level of fitness. I'm happy with that level. I need to improve a little bit but I'm not far from being there.

its upto you to set your goals. you dont want to be an Olympic athlete so you don't need to be.

TallGlass

rottie 11 wrote: »

Il just keep fiddling around with it so cheers. I'm getting way less calories than I'm alowed anyway

Just one thing to watch is the 'gram' sizes, make sure you are putting the correct amount in and try weigh things to be more accurate.

Also every now and again, do a 'spot check', do manual maths to see if the figure on the MFP match up to what you have in front of you.

Strawberry Swan

I'm aware that it's not possible to spot reduce fat but surely it makes sense that if you exercise muscles they will give a leaner look to the fat on top? Given that the poster doesn't do much exercise I'd reckon the poster would see some results from doing core work such as an abs class or Pilates in conjunction with aerobic exercise.

Mellor

Strawberry Swan wrote: »

I'm aware that it's not possible to spot reduce fat but surely it makes sense that if you exercise muscles they will give a leaner look to the fat on top?

Exercise won't change the appearance of fat on top.
If the same amount of fat is on top of the same muscle, it will look the same.
If the muscle gets bigger, with the same fat on top, it will look leaner. It will in fact be leaner.*



*But there's there a big caveat with that second scenario.

1. The muscle you can build on a calorie deficit is limited.
2. The muscle mass you can add to your core is limited compared to other muscle groups.
3. The typical intensity, rep schemes, etc, used in core workouts are not particularly conducive to mass building. It's endurance based.

So while its technically possible, in order to achieve that goal you need to work specifically towards it. High rep sit-ups, pilates, aerobic core classes are not going to do it.

Brian?

Donal55 wrote: »

rottie 11 wrote: »

Thanks I appreciate your help but if I go reading all that stuff il just lose interest in the whole thing. I think I'm just going to try cutting out the stuff I said earlier and see how that goes for me

What breakfast would u suggest ? Maybe boiled eggs or something ?

Porridge or a granola with perhaps some almond milk!

Granola can be awful muck, packed full of sugar and salt.

OP, eat whole foods for every meal. A high protein content with every meal. But most importantly control your calories. My fitness pal will open your eyes to the importance of portion control.

Some people will say there are no right and wrong foods for weight loss. But I take the attitude that whether you're trying to lose weight or not you should stick to whole foods: fresh meat, fish, fruit and vegetables. Nothing processed like sausages or breaded chicken fillets.

Zillah

I have heard multiple times that granola can be awful muck.

bladespin

Tbh I love it, if you macro it in then it's fine and a srep above porridge muck.

(Taste and texture wise anyway)

rottie 11

Weighed myself this morning for the first time in ages

I was exactly 12 stone , not happy about this because I'm way below what I should be and still no change.

Where do I go from here , picture attached

Victoria21

I could suggest a better breakfast  without knowing why it might be a better option:)

Alf Veedersane

rottie 11 wrote: »

Weighed myself this morning for the first time in ages

I was exactly 12 stone , not happy about this because I'm way below what I should be and still no change.

Where do I go from here , picture attached

If you were eating below maintenance, you would be losing weight. If you're using MyFitnessPal then track absolutely everything based on the actual weight of food.

If you're doing that, then reduce your intake. And do some weight training.

rottie 11

Alf Veedersane wrote: »

If you were eating below maintenance, you would be losing weight. If you're using MyFitnessPal then track absolutely everything based on the actual weight of food.

If you're doing that, then reduce your intake. And do some weight training.

That's the thing tho I actually am losing weight , I was just under 13 stone when I made this thread I think.

Say I eat eat 2 boiled eggs and a banana. Then I type it into my fitness pal but it gives me a huge list then with all different calories etc I just wouldn't b sure which one to pick

Mellor

I think at this point, you need to change your expectations rather than your diet or training

rottie 11 wrote: »

28/02/17
I used to 19 stone a few years ago, I'm now just over 13.

rottie 11 wrote: »

30/03/17
I was exactly 12 stone , not happy about this because I'm way below what I should be and still no change.

You've lost 15lbs in 30days. Are aren't happy with that.

That's way above what you should be expecting to lost tbh. 4lbs would be normal, 8lbs would be exceptional.
Just so you are aware, I'd guess that 5lbs or more of the weight you lost is water rather than fat. That fine. Just don't be surprised if it comes back on when you rehydrate/carb load/bulk etc

rottie 11 wrote: »

Say I eat eat 2 boiled eggs and a banana. Then I type it into my fitness pal but it gives me a huge list then with all different calories etc I just wouldn't b sure which one to pick

Weight a banana, and google the calores for a banana that size. That will give you an idea which to pick. FWIW about 100-120 calories.

The eggs might have the calories on the box. If not they'd at least have the size. About 50-80 calories depending on size

rottie 11

Mellor wrote: »

I think at this point, you need to change your expectations rather than your diet or training




You've lost 15lbs in 30days. Are aren't happy with that.

That's way above what you should be expecting to lost tbh. 4lbs would be normal, 8lbs would be exceptional.
Just so you are aware, I'd guess that 5lbs or more of the weight you lost is water rather than fat. That fine. Just don't be surprised if it comes back on when you rehydrate/carb load/bulk etc



Weight a banana, and google the calores for a banana that size. That will give you an idea which to pick. FWIW about 100-120 calories.

The eggs might have the calories on the box. If not they'd at least have the size. About 50-80 calories depending on size

Jesus this **** is hard to understand, for me anyway. Like I went to doctor about a year ago and she told me my perfect weight would be 13 stone , I'm now a stone below that and still my belly is same way

Do I need to go down to 11 stone ? I0 stone ? In order to get rid of it ?

I realize this must be starting to get annoying for ye at this stage but I'm genuinely lost

Mellor

It's easy to be confused, especially when the doctor is telling you X is your perfect weight.
But absolutes like that don't exist, a doctor should know better, but many actually don't.

I'd imagine that the doctor choose 13 stone because that would put you into the normal BMI range at 5'1". Which might be adequate in terms of health risk, it's not going to be suddenly "perfect", in terms what you want to achieve.

You need to think in terms of BF% rather than absolute weight. as a very rough guess, I'd put you BF% at around 17-18%. Based on your posts, you probably want to be down around 12% - which is what I'd expect most guys to have a flat belly.
If my above estimate is right, you'll need to lose another 10 lbs of fat to get here.
Obviously 11st4lbs is very light, and might sounds a bit offputting. But it's low because it's directly proportional to your lean mass.
If you put on 9lbs of lean mass, you'd be 12% at 12stone, put on more and it goes up more.

I's not an exact science, and it's we're kinda always chasing moving targets. But that should give you some idea of how to get to you goal.
You have multiple option from here

1. Continue the cut fat,
2. Bulk for a bit to add some muscle, or
3. Take a break, and eat maintenance for a bit

My personal preference would be option 3, a few weeks of maintenance, lifting heavy in the gym, hopefully recomp a little while you do.