Belly fat

[funnybones23]

So depressed about my belly fat. I've had two sections and since my second the infamous 'shelf' has got out of control. I don't have the best diet, I do enjoy a glass of wine. But I don't think I eat and drink enough to be this far around my middle! It's like a roll of chub the size of a big coke bottle when squeezed! I'm a size 14, 5,7 and 12 stone. I just need some tips on getting this belly fat reduced in a sustainable way.

Unfortunately you can't spot reduce belly fat or any fat for that matter. I know, it's shit, right?

It's gonna be the bog standard response. I know I need to do it myself but the motivation really isn't there.

Work out your TDEE using a calculator.
Reduce by 500 kCal per day = 1lb loss per week
Up your steps to 10K per day
Track ever morsel that passes your lips

Re-evaluate after two weeks.

I have the same issue and although I’m only 9st 8 I’m now overweight for my height and my stomach size is way too big. As PP said impossible to target loss from one area, I’m on a diet, calorie controlled. My weight yo-yo’s and although I still have belly fat when a stone plus lighter it’s no where near as bad. Track calories and move more, steady weight loss is best

I'm going to try intermittent fasting as of tomorrow 😬. 4 months ago I worked my arse off on bike and kettle bell excercises daily. Done without my salt n vinegar crisps. Got lemon drop injections and non surgical tummy tuck. . ......for nothing!!!
So gonna try the fasting.
Good luck 👍 😁

Lie on your back and feel for whether you potentially have diastasis recti, this is really common after sections especially if you have had more than one. I find that it causes my stomach to have an odd shape and to pooch out really noticeably. With specific exercises you can help it to heal and ‘knit’ back together and it will have a remarkable effect on your stomach even without any weight loss.

I've have the same issue - quite a bit better now that I've lost a bit of weight, but I doubt I'll ever get rid of it fully.

One thing I have learnt is that, unfortunately, my calorie requirements are a lot lower than they used to be. I can't eat like I did in my 20s and not see the impact 😭

Wine doesn't have invisible calories

Yes, sadly no magic miracle cure.

I store fat on my belly too - a genetic inheritance from my mum, who at 65 has given up trying to lose weight and is obese - she carries a large belly in front, making it difficult to wear anything that is not a sack. I am fighting against it but it is hard. If I put 1 kg on I swear it all goes to my belly. Conversely if I lose 1kg I feel it does actually feel like it goes from my belly. So I guess this makes it easier.

Fortunately for me I did not have a c-section, so no added complication.

So I am continuing to fight my genetic inheritance with lots of walking, weight, spin class and watching my diet. I like clothes too much to wear those sacks. Plus I have seen how it has affected her confidence and health, and don't want to tread that path.

Good luck. Sadly it will likely be a work in progress for life.

I have the same but was much fatter than you. My calories requirements are only 1600 per day.
I think as we age we need to accept the need to eat less.

Same OP. I always had a relatively flat stomach and. Is have this permanent bulge (which is then flat indentation… looks v odd).

Probably similar stats to you. I’m trying to eat healthy to lose a bit of weight (which does help), but am also now thinking about how to repair my core as I also think that is part of the problem. When I tense my abdomen it feels v different to pre kids.

I would be interested to know some exercises to help repair your abdominal muscles post-baby.

You can't reduce weight in specific areas but losing weight generally will help. Start reducing your calories and cutting out any snacks.

I'm the same, my belly is disproportionately large due to genetics and meds. I had one section too.
I lose weight when I'm watching calories and this does help me lose weight (although not necessarily on the belly) but with the ups and downs of life it can be hard to stick to a diet.
I'm working on not beating myself up about it anymore.

I second what the previous poster has said about diastasis recti. My body looks exactly as it did before I got pregnant except for my tummy which looks only a little bit different. My tummy was always my most flattering area before without trying. I have only have diastasis recti very mildly but this is the cause.

Which exercises work for you? I've done many DR exercises over the years but they've stopped working so would love to hear some new ones. TIA

Keto can be very helpful for belly fat, OP.

A lot of belly fat is hormonal, especially as we get older, keto (done properly) rebalances the hormones. I started a couple of years ago and I won't pretend my belly reverted to pre pregnancy flatness but it wasn't far off! (Also had a c section).

Obviously, no diet can target weightloss in specific areas but a high carb diet can mean that belly fat sticks around for a lot longer.

If you're interested, DM me and I'll give you the name of a very good fb group I'm in. No pressure just read some of the stories and look at some of the photos and see if it's something that could work for you.

I’ve always exercised but was putting on weight around my stomach. Previously I could have just cut back for a bit and it would have disappeared but not now. I’ve cut back on any excessive carbs, increased protein and tried to refine my eating a bit but also focused on Pilates and lifting heavier weights which has really made a difference to this area.

I've recently lost over a stone in a couple of months going booze free and calorie counting.Im.so glad I did and I love a drink! I can't lose if drink regularly coz it starts bad food cravings

I have the same issue and did actually post a thread about it recently.

I don't think mine will ever go away, I'm already the lower end of normal weight and the higher end of a normal fat % although I am trying to lose more because I look best at a lower weight due to my height and build.

I think it's because of the scar that's pulled it making everything above it stick out.

I also drink wine but for the most part it fits in my calories. I will never give anything I enjoy up completely because it's just not worth it.

@Livingmagicallyagain I do things like hollow body holds and avoid anything like sit ups/crunches. It’s important to notice when you’re ‘doming’ on your abdomen when doing any kind of core work, and really focus on getting your lower back flat to the floor. I notice when mine starts to weaken again and pick up the exercises a bit, because it’s easy to get complacent. Also, I find just a real focus on pulling yourself in and up when sitting or standing really improves it.

I kind of feel like this. Life is hard and I'm loathe to give up the small things I enjoy. But as I've approached my late 30s I'm absolutely aware that I can't eat the same way as I used to and expect it to have the same effect. I hate how my belly looks especially at this time of year. The bloat is also in my face and I just feel gross.
It doesn't help that I have a very demanding but sedentary job so I don't move a lot but I'm still worn out by the time I get in and just can't face exercise.
I can't keep making excuses though or I know it'll keep getting worse. I'm hoping as the dc get older I'll be able to carve out a bit more time to look after myself.

I do so much exercise, I ran a 10K last weekend, have another one coming up as well as a half marathon. I lift weights 3 days a week targeting all areas and because of my job and the walk to school I do so much walking and I still have an overhang (and loads of cellulite and flabby thighs)

I'm trying my hardest to shift it all but I don't think it's possible unless I never pick up a glass of wine again or eat a piece of cheese. Not going to happen.

So it might not be anything you are doing, it could just be the way you are. Which sucks because we can't actually change it!!!

You sound like me same height and weight except I've had 3 sections. Ugh it's depressing isn't it no advice though sorry ! I find to get rid of it to an extent I'd need to be too thin like really low body fat that would never be able maintain.

Belly fat is usually visceral fat..you store it there due to high cortisol levels in your body. Unfortunately it's a lifestyle change you need, there is no magic solution..

Sleep, whole foods diet (avoid ultra processed foods and sugar) and intermittent fasting should help enormously.

For me intermittent fasting (16:8 initially, eating window 11-19) together with no sugar and processed carbs (including bread and pasta) gave me amazing results within weeks. Bloating went first.

Do you ever eat a bowl of pasta or a slice of cake?

I tried low carb and I struggled massively and now I don't know how I could run well with no carbs. On my long runs I take energy gels/bars with me, high in carbs and sugar and obviously UP but very effective at getting me through. All runners I know do the same.

@Pickingmyselfup
I do, very occasionally. Sometiimes in social settings there are no other options and it's a lifestyle so I'm not rigid. If I have some cake or a pizza I will fast longer the next day- might do 20hrs to give my body time to process the suger.
Re running- I would make sure to eat carbs before the run so the glucose would be used during the run. I would also go for natural cabs- bananas, apples, cashew nuts etc. over cake or biscuts or crisps.