Getting waist size down!

[SmiledWithTheRisingSun]

I have a huge tummy
I also need to loose a couple of stone. Am worried about my health as in early 40's.

Am taking up weights in addition to the swimming I already do.

I would like to get back into 5:2 (although I do find this quite hard to stick to) and eat LOADS of fruit & veg. Well more than I already do - don't eat meat but do tend towards quite a lot of dairy.
Does this sound like a good plan?
Any other useful suggestions would be most welcome.

If you look at YThe PaulMackenna way of Eating (basically mindfulness) You eat less and so your stomach shrinks. You eat when you're hungry BUT you eat slowly and concemtrate on the food, sitting down at a table no screens or anything, chewing properly etc. (i Lost 3 stone and amm maintaining doing the PM oh also not eating after 6pm till 9 or 10 am) It does get harder when you get older !!).

I've got a waist now because I also do brilliant easy exercises . If you're interested I'll tell you

Oh the not eating after 6pm etc. is my version of the Mike Mosley's The Fast Diet that defintely helps to flatten my stomach!

Yes please tell me ppeat!!

What kind of dairy? Cheese is calorific & low fat yogurts are full of sugar.
I suggest signing up to my fitness pal and logging everything you eat. It is a real eye opener how quickly the calories add up. I eat loads of fruit and veg but I was shocked to discover the “healthy” smoothie I made every day along with the apple, bananna & couple of satsumas I ate added up to 400 calories-you could eat a sandwich containing fewer calories! Also if you log your exercise it tells you how many more calories you have to play with. I’ve lost a stone and am making far better choices whilst still having treats.

From what I have researched a big belly is stress belly or inflammation belly. I have that problem too. Somebody can have very slim legs and a massive tummy still which makes one look like a fat heifer. Often it is the incogruence of it which looks worse if there was just fat all over.

So, it is the slim waist that matters really, more than any other part of the body (and also good posture!) The ways to shrink the bloated fat stomach are essentially to do with reducing stress in any form and reducing gut inflammation. The former include meditation, good quality restful sleep, yoga and relaxation practices, dealing with anxiety, worry etc. Stress accumulates over time, so a 40 y.o. will be more stressed than a 20 y.o. just by the virtue of living through more stressful experiences, them all building up.

Weightloss is blocked by cortisol which increases appetite and drives us towards rich carby foods for quickly accessible energy. It also affects sleep. So as much as it sounds wishy-washy, lowering cortisol levels and increasing well-being will result in weight loss.

Gut inflammation is caused by consuming poor quality processed food, e.g. deep fried, high in sugar, wheat for a lot of people/dairy.

I found when I eat low carb, my tummy is slimmer and a lot less bloated than when I eat ‘normally’, with bread, grains, potatoes, pulses. My gut seems to react to these foods which results in bloating, discomfort and generally bigger waistline.

Avocado it's definitely stress related.

I don't eat unhealthily really just too much unless I calorie count.

Will log back into MFP and try to fit in some yoga!

Thanks for all the helpful replies

Okay here goes-

1. Lie flat on a firm mattress or floor. raise your shoulders SLOWLY keeping your head in line with your spine, to the count of 7 secs. hold for 7 secs and release for 7 secs. Do this 3 times in morning and 3 times at night.
2. when cleaning your teeth bend, stretch, slowly, over on each side keep facing front, also turn to look right behind you , make sure you notice the wall or whatever it is behind you ! To be done slowly too.

1. Using support like the back of a chair facing front go up on your toes ,pulling in your stomach muscles at the same time. Do this slowly too and when you get better at it go into a front facing plie on your toes too. Do this when you remember at the bus stop (just go up on your toes there it would be too embarassing to bend in a plie!! )or washing up at the sink etc. Good luck !

Yes Avocado So true about 'traditional eating ' creating a big belly. As soon as I began the Food Combining way of eating years ago I lost a stone , I did it for health, the weight loss , and flattened belly was coincidental.

So not eating heavy protein and carbs at the same meal ; meat burgers, meat and potatoes, even cheese sanwiches etc. are difficult to digest so causing swollen bellies and constipation etc. The other main part of Food Combining is eating fruit on an empty stomach, that makes a huge difference. As soon as I forget I know all about it!

Thanks ppeat!

You're welcome Smiled There are a few more!

When you're lying flat (I do these in bed) on your back You slowly turn your head round to the right , counting to 7 or however long it takes !and at the same time turn your hips, legs etc. to the left. Start very slowly if you've never done this type of stretch exercise before.

This one is very effective for your waist ! I do it standing up too. Best to start lying flat though oh and of course you swop sides!