To feel ashamed, embarrassed and not know how to fix this?

[Avatarthewayofwater]

I've taken the image from Google as I'm far to embarrassed to take a picture of myself.

Any weight I gain goes on my stomach and due to emotional binge eating I find myself here.

I did have ultrasound scans to check nothing underlying was going on, but no its visceral fat and only I can get rid if it.

The problem is I've changed my diet completely and calorie counting and eating healthy along with exercise. Yet nothing has changed stomach wise.

I'm so self conscious and I can't wear normal clothes because I constantly look pregnant.

Even at the gym I hide in a big hoodie so no one can see.

It's making me depressed and I don't know how to get rid of the stomach fat.

Has anyone else been like this and managed? I had a c section years ago and have an underactive thyroid if that makes any difference.

Please be kind...

1lb of fat and 1lb of muscle weigh the same! The muscle takes up less space, though.

Muscle does not weigh more than fat. Goodness sake. A pound is a pound.

A cubic Cm of muscle weighs more than a Cm3 of fat though.

And uses more metabolic energy, too.

Yes, that's what I meant...my error! Hence me posting the link to the visual.

It's ok, @Stravawindow we're not in a scientific journal, everything will be fine!

Although, @EyesOnThePies that's interesting.

Basically you can still not "lose" any weight however you can be losing fat and gaining muscle which for a myriad of reasons is far more preferable! So best to put the scales away....

@TBOM
Could you list some examples of the proteins you eat to stop you feeling hungry please?

Thanks - in a bit of a rut here after doing well so need all the help I can get!

I feel like I'm slowly slowly getting fitter.
This morning I did a 30 minute spin class, 10 minutes rowing and 10 minutes walking on the treadmill.

I'm treating the kids to TGI Fridays for lunch so I've logged the burger and sweet potato fries on mfp and had 2 babybel light after my workout.

I'm considering buying a kettlebell for at home for the days I don't go to the gym. Maybe set a goal of so many those days and slowly up it.

Wow, just read your post… well all of your replies rather than the whole post. You are doing so well!! A few years ago I decided to be fitter and healthier and it took ages to really understand how much and of what I needed to eat but that comes with practice. Muscle memory sounds like it’s building too so don’t be scared to have rest days etc. A few mantras that helped me were it takes 4 weeks for you to notice, 8 weeks for others to notice and 12 weeks for everyone to notice I think this stands true for appearance as well as ability and don’t ever skip a Monday meaning it’s easier to lose the whole week with excuses if you didn’t start well and finally don’t destroy your phone just because you dropped it Treats, indulgences, inconveniences all happen and it wont scupper the whole plan if you just forgive yourself that as a ‘one off’ … I look forward to more updates!
sorry one more, even at my very very fittest I outwardly looked small and trim but still had a saggy or bloaty belly, just built that way!

@halfpasteleven A lot of eggs and chicken!

Cheers @TBOM

Just as well I like both!

Read ‘The Big Fat Surprise. ‘

Review of The Big Fat Surprise.

Never heard of him or his blog. I doubt many people have..

I see he asks for donations though. Obviously can’t afford to give up his day job.

This morning I did another class at the gym. This time it was using weights and toning various muscles.
Tomorrow I'll have a rest day before back on Friday for a spinning class.

Had some days off plan due to not feeling so well. Old habits returned and I ate comfort food. Was very disappointed with myself.

Got back in the gym this morning for a PT session which was really hard and have booked a few classes throughout the week.

Weighed myself and have gained half a kg. So everyone was right about not eating calories back from exercise.

I have now removed my health connection with mfp so that it won't change how many calories are left.

Also have become addicted to peanut butter in my overnight oats for flavour but after measuring it properly realised its 200 calories just for that! So no more peanut butter.

Was wondering how you were doing. Don’t stress about falling off the wagon. We all do it. Life happens. The important thing is keeping at it.

Ouch at the peanut butter! And it’s so yummy too.

You're doing really well, OP. Don't beat yourself up too much about the comfort food. Even the biggest fitness people around have a 'cheat meal' or allow themselves to eat treats whilst keeping things tracked.

The biggest thing is, you went back the next day and continued to train. That's the difference right there. Being consistent.

Aww don’t be too disheartened.
, it sounds like you’ve took steps to get yourself back in track now 👍🏻
I’ve stopped having peanut butter too. As tasty as it is, It’s very high in cals and not a great source if protein either.

Oh goodness, no negativity over a few days off plan! This happens. The important thing is to not let this drag you down but get on with a day that will make you feel pleased with yourself, and healthy.

Your exercise habit (yes, it’s a new habit! Part of your life!) sounds fantastic. You will have more energy with which to enjoy Spring!

Maybe try a third of a banana to joushz up your overnight oats? Or frozen berries or chopped apple?

I find that complex carbs as well as protein help me stave off hunger, but then I have never avoided modest amounts of carbs (just stopped endless slices of toast as a snack). Baked beans on one slice of good wholemeal is protein rich. A salad with chick peas in it. Lentil soup. Cottage cheese with good wholemeal. Poached egg.

I can’t afford packs of cold meats but chicken thighs with the bone in are not expensive, I roast many, freeze, and then eat with the skin off for lunch.

You are doing well OP.

Thank you all. You have cheered me up and made me feel more positive.
I have fresh strawberries to go in my oats so hopefully that will make it taste nice.

It's made me realise that emotional eating or reaching for comfort food will still always be there. I just need to make sure next time I have a plan and know what to do rather than going back to those habits.

Although I have skipped lunch today as had nothing planned so super hungry already.
For tea I'm having 300g chicken with spices on, some basmati rice and a small bag of steamed veg.

I'm going to the cinema later and have enough calories for the smallest bag of popcorn that they do. Would you have this as a planned treat to prevent eating rubbish at other times? Or avoid completely. I'll be having a Pepsi max to drink ao sugar free.

I've also ignored the calories burnt off today too. So the calorie total is within my goal to lose half a kg per week.

What do you guys think?

Have and enjoy the popcorn! You have to be able to live.

skipping lunch not great though. Is there nothing quick and easy you can have?

I think you need your own way of staying on track.

a small bag of popcorn wouldn’t keep me on track or stop other cravings. But if it works for you, do it.

Fat loss comes as a result of a calorie deficit. It’s really that simple. However, how we achieve a sustained calorie deficit varies so much from person to person, is so very different. And that’s where the complications set it.

Feeling quite confident today. Did a 30 minute spinning class before work.

Had overnight oats with strawberries and for lunch had salmon and dill with veggies.

For tea I going to have a 4 egg omelette with low fat cheese, mushrooms, peppers and spring onions.

And I'll still have 300 calories left from my allowance. Have also not counted any calories burnt.

A four egg omelette?!! Bloody hell that’s a lot of eggs!