Slim-ish but with a big belly - anyone suggestions?!

[Howhardcanitbe]

Hi,

So I'm 5ft5 and have a bmi of 20.4, so I'm not technically overweight, but I have a large, fat belly . I have 1 ds but even before having him I've always had a small frame but carry any extra weight on my stomach.

I'm looking for any suggestions as to how I can tackle it.

I currently go to 3 high-impact cardio classes a week, although they also include some strength training exercises too. I also walk a fair bit aswell. I have the 30DS and have recently bought the Physique57 dvds as I saw them on special offer, but I don't really enjoy exercising alone at home and much prefer classes, I could fit in one more class a week if it's likely to help.

My diet is an area that needs addressing, but I really struggle to stick to any sort of regimented 'diet' and find that it sends me straight to the biscuit cupboard. I don't do well with large meals as I find they bloat me and make me feel grotty, so smaller meals suit me better. I usually have an ok breakfast - porridge with fruit, muesli, eggs on toast, or a homemade smoothie - but I often skip lunch and have a diet coke and a couple of biscuits to keep me going through the afternoon. Then evening meal is very hit and miss - if I'm feeling motivated to be healthy I'll prepare something like a shepherd's pie with lots of veg, but on other days I just pick at ds' left overs and then don't bother with a full meal . I eat quite a bit of 'junk' eg biscuits and cereal bars etc.

I really need some realistic advice as to how to best approach this without attempting to follow a difficult regime that I'll fail at after 2 days. I've tried to give up sugar in the past, but have found it too difficult/depressing to stick with. Has anyone else successfully managed to change their eating habits without being too drastic, or has anyone found a good exercise regime to tackle stubborn belly fat?

Sorry for the long post!! Thanks for getting this far...

If you are struggling to shift the belly weight it's likely that wheat and processed carbs are to blame (sorry!) It's hard to give them up because they are addictive. I did a Whole30 and it was bloody hard but it literally changed my life. No gimmicks, no milkshakes, no intense cardio workouts or meal replacements. Just 30 days of eating real, whole food.

Avoiding grains, dairy and sugar has a truly transformational effect on my body and my life. I lost 10 inches from my waist (pure fat). I didn't even need to workout, it literally dropped off in a matter of weeks. In total I lost 3 stone in just under 3 months.

The most noticeable effect has been on my mood, quality of sleep and energy levels. I no longer suffer with clinical depression, anxiety, mood swings, PMS or horrible brain fog.

It was hard at first. I had a 'low carb flu' as I was detoxing so badly. After it passed I felt like I'd been reborn. No kidding.

I totally believe you Captain Congrats btw

I maintain my weight loss without any wheat, or dairy (for health basically). Your experience just shows how most people don't realise their health and weight problems ,both mental and physical, are down to the food they eat.

Oh God totally. To be honest the diet for me was mostly about recovering from some pretty serious health problems. I am now the healthiest I've been in years, maybe ever!

Diet trumps exercise every single time. You can't exercise away a diet full of crap, believe me I tried ;)

When you eat real food you don't need to count calories because you aren't riding a blood sugar roller coaster all the damn day long and you learn to eat to satiation and then stop.

I'm an unapologetic paleo enthusiast

Diet trumps exercise every single time

Yes yes yes

I gave up a daily ground coffee and started eating fruit on an empty stomach and I lost a stone (I did it for health not weight problems) without any extra exercise!

Pilates.
Strengthens your core, sorts put posture and will help pull your stomach in. Works doubly good with weight loss.

Belly fat is closely associated with stress and sugar (including processed carbs). I would reduce the cardio (for some people this is very stressful on their bodies) and up the resistance training. Also eat more regular meals, even if they are small. Make sure every on includes protein and good fat. Mindful eating is also key. It sounds like other than breakfast your diet is a bit haphazard and - especially given your low BMI - it may be that you aren't actually eating enough (or good enough quality), or registering it properly in your head because you don't take time to sit and eat properly. Your body is likely holding into belly fat almost in a survival response to this

If you are up for trying it then the Whole30 would also be useful just to see if there are intolerances causing bloating or other symptoms. It shouldn't be viewed as a weight loss diet but a way of finding foods that work/don't work for your body, from there you can decide what to prioritise or avoid to whatever degree you choose.

Second what sleepwhenidie says. You'd be surprised what seemingly innocuous foods you react to and you can't possible know what they are until you do an elimination diet.

When I did Whole30 I discovered that I cannot tolerate bell peppers cooked or raw but I am perfectly ok with other nightshades like tomato. I also discovered that dairy products give me horrendous nasal congestion.

Thanks - I've looked into the Whole 30 before and would dearly love to do one but so far have never managed to muster the willpower (or find a straight 30 days without any social commitments). I think it's time to take another look at their website. I know I rely too much on sugar/wheat/junk food. I also suffer from a permanently blocked nose CaptainZoot so dairy is quite possibly a problem for me too. Waaaahhhhhh!!!

You could take a less hard core approach and cut out one or two things (start with gluten and dairy) at a time for a couple of weeks each and reintroduce separately. Obviously drags out the pain though

It is hard but you do adjust, the first few days are the hardest because you are detoxing. I found myself desperate for something vaguely resembling bread and being really grumpy for a few days. I just gritted my teeth and munched on plenty of fruit to keep the sweet tooth quiet. Now I no longer get carb cravings.

Nasal congestion is a classic sign of dairy intolerance. I was astonished at how much of an effect it has on me when I reintroduced it. I avoid it now and very occasionally indulge in some raw, unpasteurised cheese.

Give it a go. You've got nothing to lose. If it doesn't work for you then you can always go back to living in bagel paradise

CaptainZoot If I've inadvertently had some dairy and begin with the boring old blocked\runny nose, sneezing, tickly cough etc. symptoms I take 2-3 teaspoons organic ground turmeric mixed in olive oil with a glass of filtered water and it stops it dead almost immediately it's AMAZING! It also moves your metabolism along. Iyswim

Ooooh thanks for the tip!

Captain I'm interested in the paleo because it would suit dh very well, he doesn't eat wheat and pork, and cuts out milk but LOVES cheese, I just KNOW he'd be sooo much healthier if he cut out sugar, but he doesn't listen and I hate nagging him, is there a book or an app to follow?

Sleep and cap are 100% right I'm rubbish at putting things down in writing it all comes out garbled. Both their responses are how I eat ect how the body works. I'm so glad to see others that have the same views on food ect

Yes ppeatfruit a good book for starting out on paleo is Practical Paleo by Diane Sanfillipo. It's a very useful guide and includes meal plans, recipes, useful sections on various heath problems and info on how paleo and dietary supplementation can help with each condition.

Most people can tolerate raw dairy a lot better than pasteurised dairy. It's important to eliminate all milk products for a while before reintroducing them (even raw dairy) as some people cannot tolerate it even when significant gut healing has taken place.

Whole30 is a great place to start as it eliminates ALL dairy even raw grass fed butter in favour of coconut oil and ghee.

I know snacking is meant to be a big no-no but speaking as a lifelong slim person I actually eat 3 meals and 2 snacks a day, and always have done. I guess it works for me. I have never ever been able to go 5 hours between meals without feeling faint, no matter how big the meals are.

I am very interested in nutrition though so my "snacks" are pretty healthy. I also exercise regularly but not obsessively :) I try to sit down and treat my snack as a proper meal, on a plate, and make an actual break of it.

Typical snacks for me are nuts, Greek yoghurt, seeds, olives, rye crackers with black olive tapenade, cube of cheese, some fruit, olives, homemade popcorn, that sort of thing (2 or 3 things from the list - not all of them at once!)

The exercise I find most helpful is swimming (front crawl), btw.

Yes Hippospot That's how Paul Mckenna's way of eating works, you never 'force down' too much food, just eat when you're hungry and stop when you're full which is how we should all eat. How children eat actually, grazing is not good but eating proper nutritious food (I'll have fruit and nuts) and have some water or herbal tea, when you're hungry YES!

Thanks Captain I'll get the book for dh.

Yy, there seems to be a collective belief that appetite should be controlled or managed (which is a little like controlling or managing the urge to breathe, or sleep, or pee ), but it serves an excellent purpose when we listen to it properly . Dieting and labelling food as good/bad destroys that ability and it can be hard to re-learn.