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  • Belly and love handles



    Hello everyone. Just looking for a bit of insight on what to expect from those who have already been in my shoes.

    I am new to primal. Just finished completed first week, overall its been great. I was just looking for a bit of insight as to what I should look to do for my goals. I carry 90% of my excess weight in love handles and a bit of a belly.

    I know that points to insulin resistance. Is there anything in particular aside from following the PB to really work on losing in that area? I am really looking to shed this fat, and see this muscle I have built and hope to continue building.


    Thank you for any help or insight on what to expect on this new turn around in my life.


  • #2
    1



    Hey and welcome to the forums!

    When you say following the PB you just mean the style of eating or are you incorporating the work out ideas as well?


    Keeping your carbs in check will help, try shooting for under 100.

    Sprint 2x a week, lift heavy things, and do a lot of walking, easy bike riding, and resting.

    make sure you eat enough fat, it should be 60-70 percent of calories are from fat


    i have only been doing this for a couple of weeks, and have been trying to gain weight, but i hope this helps!

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    • #3
      1



      I'm in the same boat as you are. Belly and love handles. I've heard the thing about insulin resistance as well.


      I would suggest going very-low-carb, and once you are adapted to that, incorporating some Intermittent Fasting. Both of these things (VLC and IF) are said to improve insulin sensitivity. IF is also a great way to promote fat burning. But I wouldn't try IF until you're adapted to VLC.

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      • #4
        1



        CRise: You have to be in a calorie deficit. Make sure you are taking in less than you are burning. That's the ONLY way to get rid of excess fat, i.e. lower belly fat and love handles. As a very general rule, 12 calories/lb will give you fat loss calories per day.

        http://sterlingadvice.blogspot.com
        http://teambeachbody.com/coachster
        sterlingpurdy@gmail.com

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        • #5
          1



          Yes, what I meant to say in my post is that IF is a good way to achieve a caloric deficit without having to count calories constantly.

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          • #6
            1



            Try cutting out all dairy and nuts.

            You lousy kids! Get off my savannah!

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            • #7
              1



              I can offer no scientific evidence for what I am about to say, however, I generally find it easier to lose fat from those areas when I increase my fish oil intake (as well as lowering my carbs etc.). IF is good too, definitely.

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              • #8
                1



                If you really must cut calories do it through IF. If you just cut daily calories your metabolism will drop to accommodate the reduced energy intake. I don't believe you need to cut calories if your carbs are low enough.

                My website: http://www.shoppinganywhere.net/

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                • #9
                  1

                  I second jo on that one; please see my post here for an example:

                  http://www.marksdailyapple.com/forum...ng-observation...

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                  • #10
                    1



                    Thank you to everyone for your responses, for a bit more info. Like I said I am new to the PB. This is now my second week. As far as activity goes, I have a very physically demanding job where I am constantly lifting and pushing/pulling heavy stuff around, outside. I lift weights 2-3 times a week, I follow a powerlifting program designed for lifting heavy things and getting strong, if interested look up Jim Wendler's 5/3/1. And lastly I get right out of bed drink a big cup of water then go out and either do some steady walking or sprint or just jog, i mix it up to how I feel.

                    Been lifting the right way for about 6 months, got back to walking in the a.m. about a month and a half ago, and went PB a week ago tuesday. I also do tend to throw a fast in there every now and then, but I am going to make it a bit more of a staple to kickstart this burning of the "handles".

                    THanks again everyone, for welcoming me and the support...I look forward to the changes ahead, I struggled the first week here and there, going through the low carb blues and some negativity from the S.O, but Im done with that and she is now in my corner so no where to go but up from from here, or down when it comes to bodyfat.

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                    • #11
                      1



                      dfast: Thanks for the link. I enjoyed the read and it makes sense. I am trying to build a grocery list anyway, so I am going to have to make sure I find the good high fat stuff.

                      My focus right now is to stay as strict primal as possible, I tried balancing on the fence that first week, not sure if I wanted to give up my precious junk food I was so programmed to eat and I just can't do it that way. I need this. So, my mind set right now is to try and keep the carbs low, stay as strict as possible and see what happens and adjust from there after about 2 more weeks, that will make a month. Coming from the bender of junk and crap that i was munching on I would suspect some good results over the next couple of weeks. How does that game plan sound?? oh, and some IF.

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                      • #12
                        1



                        I'm a primal belly-fat-loss success story! That's where I always stored most of my fat. I've got a downright scary waist-to-hip ratio. =[


                        I've been mostly-primal for a few weeks, usually around 75g of carbs a day, and I've been "moving slowly" and sprinting but I just started lifting heavy this week.


                        I had been losing weight sloooowly on a calorie-controlled diet full of junk, and my husband had noted that I seemed to be losing weight from the outside in... first my legs and arms and face, then my chest and hips, and the tummy seemed to be hanging around for last.


                        Well, since going primal, I already notice a lot more belly fat loss... which of course I attribute to the low carbs, while my rather CW husband thinks that's silly and that he predicted it all along. =] I guess I don't really care WHY it's happening, it's just nice!

                        "mayness, you need to have a siggy line that says "Paleo Information Desk" or something!" -FMN <3

                        I'm blogging again, at least a little bit.

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                        • #13
                          1



                          CRise: Make protein your base; about 50% of your calories AND, unlike some on the forum believe, you have to be in a calorie deficit to lose body fat. It is simple thermodynamics; any fat loss expert will tell you that.


                          I&#39;d recommend eating higher calories and carbs (it&#39;s relative) on your larger muscle days (chest, back, legs), lower calories on smaller muscle days, and lowest calories on &#39;rest&#39; days.


                          Think of your calories in terms of a week. For you, I&#39;d keep it at 12,600 calories/week. IF is also a key. Either IF with a daily 16/8 (fasted/fed) schedule or (2) 24-hr or 36-hr fasts per week. Your calories won&#39;t be low enough to affect metabolism so don&#39;t worry about that. In fact, multiple studies have shown that metabolism is nearly unaffected even after a 72-hr fast; it&#39;s after 72 hours of no food that metabolism changes significantly -- so don&#39;t worry.


                          Also, workout in a fasted state. If you can, do some light bike riding or fast paced walking for 30 minutes after your workouts. This will burn off any fatty acids that are left floating around after your intense workouts.


                          Protein, fat, natural carbs. Eat in that quantity order.


                          Hope this helps.

                          http://sterlingadvice.blogspot.com
                          http://teambeachbody.com/coachster
                          sterlingpurdy@gmail.com

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                          • #14
                            1



                            @ Sterling


                            I know cutting calories is a way of losing bodyfat, but it is not the ONLY way. I have lost body fat by changing what I&#39;m eating, not how much I&#39;m eating. I still drop calories when I&#39;m trying to cut those final few pounds and that is it.


                            The food you are eating matters, not how much of it.


                            -Kane

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                            • #15
                              1



                              There is NO way to loose fat in a certain area specifically in natural way. You can do a liposuction thou but I doubt that&#39;s what you want. The belly and love handles usually go the last...


                              I second Sterling about thermodynamics with one note: Don&#39;t make it a system about how you eat. Keep carbs down (under 100 g a day) and make sure you eat a total of calories that&#39;s you maintenance level. Make fat over 70%. Do IF without scheduling... eat when you are hungry only and give it a little time for things to happen. Let&#39;s say at least a month or two. Nothing works overnight.

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