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Need help with the stomach fat

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  • Need help with the stomach fat

    I completed a Whole30 about 2 months ago and have been Paleo about 80/20 since. I will usually have one cheat day a week. I've dropped about 5 pounds since I started the Whole30 and eating Paleo. I'm at a normal weight (5'2", 123lbs, F, 27yo) but would still like to drop another 10 pounds or so.

    I've been struggling with losing inches around my waist. I've noticed my pants fitting looser around my hips and butt but for the life of me, I just cannot get my waist to get smaller. I've maybe lost about 1/2 inch at the most. I'm guilty of chronic cardio but I am a runner and really find joy running long distances.

    I have a pretty good diet outside of my cheat day. I usually eat 2-4 servings of veggies, 4-6 ounces of meat, and some fat at every meal. I eat 3x a day. What do you guys think I need to do to get rid of the stomach? I realize there is no spot reduction but I'm starting to get pretty frustrated.


  • #2
    I'm guilty of chronic cardio but I am a runner and really find joy running long distances.
    OK... this.
    Probably needs to stop. Chronic cardio is a great way to get your body into a catabolic state. It's entirely possible to be a "normal weight" while having a high percentage of body fat, which will be demonstrated usually by waist measurement.

    Lots of runners and chronic cardio addicts will have trouble with muscle tone, or even have trouble losing weight despite hundreds of calories burned on their run.

    Add some resistance training, weights. Do your cardio, but do it through interval training and short bursts.

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    • #3
      Oh my... that looks similar to me. I know your frustration! I'm 120 lbs at 5'5'' and its still not completely gone. Although, it is probably the best spot to have for a problem area -- except in bikini season.

      I loathe the weights but pp is very right. There is one machine that looks like a seated machine but I stand with legs spread - one leg forward and one leg back and pull the heavy cable from behind me, pull it forward and across my body... all the way forward and you feel that stretch and feel it on your sides. This helps! I stopped using it for a couple of months and bam, the fat was there again. But overall toning helps too.

      I have always believed it was from sugar and carbs so I would say stick with it and definitely tone up your whole body. You're so young it will come so much easier for you.

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      • #4
        See the steak and eggs thread.

        Serious stomach flattener.

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        • #5
          Buy some higher waist jeans. Seriously, those are not flattering on anyone over the age of 12.

          If you can't *see* the whole muffin top, maybe you'll stop obsessing about it.

          Oh, and have some patience. You can't drop fat overnight.
          Sandra
          *My obligatory intro

          There are no cheat days. There are days when you eat primal and days you don't. As soon as you label a day a cheat day, you're on a diet. Don't be on a diet. ~~ Fernaldo

          DAINTY CAN KISS MY PRIMAL BACKSIDE. ~~ Crabcakes

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          • #6
            Originally posted by KimchiNinja View Post
            See the steak and eggs thread.

            Serious stomach flattener.
            This worked wonders for me

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            • #7
              Try obtain better quality sleep and reduce stress levels, both will help regulate elevated cortisol which contributes to central obesity.

              A couple other suggestions, reduce/minimize alcohol and fructose consumption, both may help relieve the burden on the liver and reduce the risk of fatty liver disease.

              Finally, maybe alternate long distance cardio with just sprinting. There has been a lot of information suggesting long duration, constant chronic cardio posing negative effects on cardiovascular health. However, if you enjoy it and the activity brings you some peace time, keep it up, just do not do it as frequently or as long a duration. Sprinting has shown positive correlation with reducing abdominal fat.

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              • #8
                Decrease PUFAs (omega 3 & 6) and grains, eat gelatin with meat, increase carbs from fruit, and use coconut oil. Try Pilates or Tracy Anderson mat method.

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                • #9
                  I stopped running about 18 mths before adopting a primal/paleo diet and lost 7 - 10lbs just by doing that, (i.e. not replacing it with lifting or sprints) and I had metabolic damage from years of restrictive eating too. I would strongly advise you to try cutting out running for a while (as one might cut out a potentially problematic food), just to see if this is the cause.

                  This post may be of interest: How It All Came Together For Christina | Everyday Paleo

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                  • #10
                    try any of the fasting methods.

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                    • #11
                      I would suggest you cut back on the running and add in weight lifting or bodyweight exercises. It could be a hormonal issue and weight lifting has some serious benefits for righting that kind of thing.
                      Depression Lies

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                      • #12
                        Three things:

                        1.) Give us a typical day in your life. What do your meals look like? How many are there? Do you know the caloric content?

                        2.) What are your workouts? How often do you work out?

                        3.) Do you have a good thermometer? What is your body temperature immediately upon waking?
                        Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                        • #13
                          Originally posted by namelesswonder View Post
                          I would suggest you cut back on the running and add in weight lifting or bodyweight exercises. It could be a hormonal issue and weight lifting has some serious benefits for righting that kind of thing.
                          My personal favorite is 3 days heavy lifting (Monday, Wednesday, Friday), 3 days fasted moderate cardio (35-45 mins, preferably low impact cycling instead of high impact running, Tuesday, Thursday, Saturday), 1 day nothing (Sunday). Walk as much as possible every day, get lots of sun.

                          And do little things that add up over time. Park at the end of parking lots, always take the stairs instead of the elevator, take a walk around your office building right before and after lunch, every hour drink a pint of water at work so it forces you to get up from your desk to pee several times a day...these goofy little things add up.
                          Don't put your trust in anyone on this forum, including me. You are the key to your own success.

                          Comment


                          • #14
                            Originally posted by ChocoTaco369 View Post
                            Three things:

                            1.) Give us a typical day in your life. What do your meals look like? How many are there? Do you know the caloric content?

                            2.) What are your workouts? How often do you work out?

                            3.) Do you have a good thermometer? What is your body temperature immediately upon waking?
                            1) I eat 3 meals a day and each meal consists of: 2-4 servings of veggies sauteed in ~1 tbsp ghee/coconut oil and 4-6 ounces of meat. There might be some variation like, for lunch, I'll have a salad with some meat and 1/2 avocado or guacamole.. Or breakfast, for my protein I'll have 1 sausage and 1 egg. Some days, I will have a little bit of fruit or nuts to snack. My daily caloric intake is about 1500 calories, some days a little more if I'm hungry. Sometimes, I'll have extra veggies, so I can eat up to 1lb of veggies in 1 meal. Is that too much?

                            2) I have been a little inconsistent with working out for the past month or so but it's usually 3-5 days of running (3-6 miles and 1 long run) , 1 day of riding to work (25 miles), and I started to do some weight training but I sprained my arm recently and haven't been able to put any weight on it. I enjoy running 1/2 marathons and have run 1 marathon in the last year. Also, most of my runs are at a moderate aerobic level. I keep my heart rate around 75% unless I'm racing.

                            I drink plenty of water a day (1 gallon) so I also spend a lot of time getting up to use the bathroom. The bathroom is actually quite a distance from my office so I get up and walk at least once every hour.

                            3) I have a thermometer but I've never tried taking my temp unless I was sick. What does temperature indicate? I'll give that a shot.

                            I'm not sure if this is important info but when I was younger, I was extremely overweight. I lost about 40-50 pounds when I was in college from calorie restriction and exercise.
                            Last edited by dvuong; 05-22-2013, 09:06 AM.

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                            • #15
                              I think you're drinking too much water. A gallon a day seems like way too much to me. Is this based on thirst? I mean, it's a long shot, maybe, but you could just be retaining some water.
                              Depression Lies

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