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Thread: Foods to avoid to get a flat stomach

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  1. #1
    Join Date
    May 2012
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    522

    Foods to avoid to get a flat stomach

    Hi everyone,

    I'm getting a bit frustrated and depressed lately.
    As far as I can tell I'm eating quite primally, but I still have belly fat. As in, a protruding stomach. It's on the hips as well.

    My upper body is not particularly flabby, nor are my legs or butt. Well, maybe a bit in the butt.
    But my torso just isn't changing. It fluctuates, but doesn't actually change.

    What are the main things that contribute to a toned stomach?
    The main foods, exercise/s, etc.

    Anything in particular I should avoid?

    Definitely one of the most embarrassing and personal threads I've ever posted.

    Thanks!

    Traveller.

  2. #2
    Join Date
    Feb 2013
    Location
    Portland
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    5,426
    The fat will come off in the reverse order you gained it, provided you are losing fat. There are no foods to avoid nor specific exercises to spot-reduce belly fat. It may just be an issue of excess calories.

  3. #3
    Join Date
    Feb 2013
    Location
    Seoul
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    Quote Originally Posted by eKatherine View Post
    There are no foods to avoid nor specific exercises to spot-reduce belly fat. It may just be an issue of excess calories.
    Or it could be that sugar and grains cause belly fat, and has nothing to do with excess calories.

  4. #4
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    Aug 2011
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    Tigard, Oregon
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    What about exercise? Heavy lifting, sprints, etc...
    Free your mind, and your Grok will follow!

  5. #5
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    A good exercise regimen will indeed lean you out.

  6. #6
    Join Date
    May 2012
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    3,913
    Do:

    -Walk AS MUCH AS YOU CAN. Slow movement is GOOOOOOOD. Do lots of this.
    -Lift weights (heavy ones) twice a week. It should be at a level where it is hard for you to do more than five in a row. Then repeat after brief rests in between for five sets.
    -Sprint once every week or two. Sprints lean folks out, 'nuff said.
    -Eat lots of fat. Not to the exclusion of adequate micronutrient levels, but plenty to keep you full and reduce cravings to snack.
    -Keep protein levels reasonable. You need it to gain muscle mass for sure, but 1 gram per pound of LEAN body weight (nobody has 0% bodyfat) is plenty.
    -Make sure carbs are matched to activity level. On sprinting or lifting days eat more. On days you just went for a walk? Some non-starchy veggies may be more than enough.
    -Remember that sugar is sugar is sugar. Fruits may be a great choice on heavy workout days, but it's still sugar, so don't exclude them, just be aware.
    -Caffeine: If you are sensitive, avoid. Otherwise, it does slightly boost metabolism and liberate some fatty acids for you to use as energy so have that cuppa (whatever your caffeine preference is) before your walk or workout.

    Don't:

    -Eat grains. Period. But since you found this place you're probably on top of that one.
    -Eat foods that make you binge. Even if they are "paleo or primal approved" foods, if you find yourself binging on them, maybe best to eliminate from the diet. Remember, calories still matter to a degree.
    -Sit for long periods. Even just standing boosts energy expenditure (metabolism) so get up and stretch and stand as much as you can (while still feeling comfortable).
    -Neglect your gut biome. Get your healthy fermented foods full of good probiotics because a healthy gut has been shown to increase weightloss (and mental health to boot)!
    -Neglect your stress levels and mental health. Stress is shown to decrease weightloss and increase fat gaining. Try yoga, tai chi, herbs and spices, or if it's really serious, talk to a therapist or join a support group.

    Just my two cents.
    Last edited by Drumroll; 04-17-2013 at 07:32 PM.

  7. #7
    Join Date
    Dec 2012
    Location
    PA
    Posts
    736
    Quote Originally Posted by Drumroll View Post
    Do:

    -Walk AS MUCH AS YOU CAN. Slow movement is GOOOOOOOD. Do lots of this.
    -Lift weights (heavy ones) twice a week. It should be at a level where it is hard for you to do more than five in a row. Then repeat after brief rests in between for five sets.
    -Sprint once every week or two. Sprints lean folks out, 'nuff said.
    -Eat lots of fat. Not to the exclusion of adequate micronutrient levels, but plenty to keep you full and reduce cravings to snack.
    -Keep protein levels reasonable. You need it to gain muscle mass for sure, but 1 gram per pound of LEAN body weight (nobody has 0% bodyfat) is plenty.
    -Make sure carbs are matched to activity level. On sprinting or lifting days eat more. On days you just went for a walk? Some non-starchy veggies may be more than enough.
    -Remember that sugar is sugar is sugar. Fruits may be a great choice on heavy workout days, but it's still sugar, so don't exclude them, just be aware.
    -Caffeine: If you are sensitive, avoid. Otherwise, it does slightly boost metabolism and liberate some fatty acids for you to use as energy so have that cuppa (whatever your caffeine preference is) before your walk or workout.

    Don't:

    -Eat grains. Period. But since you found this place you're probably on top of that one.
    -Eat foods that make you binge. Even if they are "paleo or primal approved" foods, if you find yourself binging on them, maybe best to eliminate from the diet. Remember, calories still matter to a degree.
    -Sit for long periods. Even just standing boosts energy expenditure (metabolism) so get up and stretch and stand as much as you can (while still feeling comfortable).
    -Neglect your gut biome. Get your healthy fermented foods full of good probiotics because a healthy gut has been shown to increase weightloss (and mental health to boot)!
    -Neglect your stress levels and mental health. Stress is shown to decrease weightloss and increase fat gaining. Try yoga, tai chi, herbs and spices, or if it's really serious, talk to a therapist or join a support group.

    Just my two cents.
    Really excellent advice. Bookmarked!

  8. #8
    Join Date
    May 2012
    Posts
    3,913
    Quote Originally Posted by little vase View Post
    Really excellent advice. Bookmarked!
    Haha, thanks. I can provide a few more "advanced" pieces of advice as well, but I assumed our OP is new here and wanted to start with the most important and easy to implement stuff.

  9. #9
    Join Date
    Nov 2011
    Posts
    9,252
    Quote Originally Posted by Drumroll View Post
    Do:

    -Walk AS MUCH AS YOU CAN. Slow movement is GOOOOOOOD. Do lots of this.
    -Lift weights (heavy ones) twice a week. It should be at a level where it is hard for you to do more than five in a row. Then repeat after brief rests in between for five sets.
    -Sprint once every week or two. Sprints lean folks out, 'nuff said.
    -Eat lots of fat. Not to the exclusion of adequate micronutrient levels, but plenty to keep you full and reduce cravings to snack.
    -Keep protein levels reasonable. You need it to gain muscle mass for sure, but 1 gram per pound of LEAN body weight (nobody has 0% bodyfat) is plenty.
    -Make sure carbs are matched to activity level. On sprinting or lifting days eat more. On days you just went for a walk? Some non-starchy veggies may be more than enough.
    -Remember that sugar is sugar is sugar. Fruits may be a great choice on heavy workout days, but it's still sugar, so don't exclude them, just be aware.
    -Caffeine: If you are sensitive, avoid. Otherwise, it does slightly boost metabolism and liberate some fatty acids for you to use as energy so have that cuppa (whatever your caffeine preference is) before your walk or workout.

    Don't:

    -Eat grains. Period. But since you found this place you're probably on top of that one.
    -Eat foods that make you binge. Even if they are "paleo or primal approved" foods, if you find yourself binging on them, maybe best to eliminate from the diet. Remember, calories still matter to a degree.
    -Sit for long periods. Even just standing boosts energy expenditure (metabolism) so get up and stretch and stand as much as you can (while still feeling comfortable).
    -Neglect your gut biome. Get your healthy fermented foods full of good probiotics because a healthy gut has been shown to increase weightloss (and mental health to boot)!
    -Neglect your stress levels and mental health. Stress is shown to decrease weightloss and increase fat gaining. Try yoga, tai chi, herbs and spices, or if it's really serious, talk to a therapist or join a support group.

    Just my two cents.

    +1 Excellent advice!

  10. #10
    Join Date
    Mar 2011
    Location
    Narberth, PA
    Posts
    5,623
    Quote Originally Posted by Drumroll View Post
    -Eat lots of fat. Not to the exclusion of adequate micronutrient levels, but plenty to keep you full and reduce cravings to snack.
    -Remember that sugar is sugar is sugar. Fruits may be a great choice on heavy workout days, but it's still sugar, so don't exclude them, just be aware.
    I strongly disagree with these two statements.

    It isn't fat promoting satiety. It is protein. Consider three plates: one with chicken breast, one with sausage, one with bacon. Over the course of three different meals, you consume as much as you want of just one of these plates. You will, in probably every case, eat more sausage and bacon than you will chicken breast. Those foods are both far more fattening because it is the protein content making you full, while the higher fat-to-protein content of the bacon and sausage promotes more overeating. This is another reason why nuts and cheeses are so simple to overeat: high fat to protein and water ratio.

    "Sugar is sugar" is a glaring oversimplification. That is like saying "fat is fat," which we know is untrue. Fat is more fattening than sugar. Fat is directly stored as body fat. Sugar is not. It must be converted into fat through a comparatively inefficient process (gluconeogenesis), and this will only be done if glycogen stores are maxed out, which isn't often. It is almost always dietary fat being stored as body fat - when you overeat cake, carbohydrate is given preference and burnt as fuel while the dietary fat is stored. Fruit and starch is not only less likely to be stored as body fat than dietary fat, but it is also more beneficial to thyroid function and raises the rate of oxidation of the mitochondria. Fat often slows mitochondrial oxidation and thyroid function because most modern fats are higher in unsaturates than saturates. I suppose if you get your fat solely from pastured beef and lamb, grassfed dairy and coconut you'd be in the clear, but most of us are eating pork, fish, poultry, nuts, olives and acovados as well, which counterbalances the equation and often swings it in the other direction. If the food is grain fed, it only intensifies this balance.

    I believe nuts, olives, avocados and fatty meats are more fattening than fruit assuming a diet of equal high quality protein.

    For optimal metabolic rate, I'd prefer a diet of lean ruminant meats, raw fruits, well cooked roots and tubers, make my cooking fats solely coconut oil and pastured ghee/butter, lots of iodized salt and supplementation with a thyroid supplement made of a glandular complex (dessicated thyroid and adrenal glands) and a kelp supplement. If you can take high vitamin butter oil and niacinamide you'd really be on the right track.
    Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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