Losing belly fat - but not weight. Is it possible?

[BewareTheBeardedDragon]

I have lost weight earlier this year, and am now maintaining at just over the bottom of the healthy weight range BMI. I don't want to lose any more weight, but I would like to shift the layer of fat on my belly. Is this even possible?

I am 39, have had three pregnancies (one of which was twins), I do HIIT 1-3 times a week, run occasionally, am generally on my feet all day and active.

I don't want to have no fat at all, but my belly is out of proportion now with the rest of my body which is quite lean. I don't know if this is just par for the course given age and pregnancies?

This is exactly my problem. I’ve had three pregnancies, am 40, do Hiit/run several times a week and I can’t shift the belly fat. I’ve been doing 16:8 too.

Yes - I have been doing 16:8 as well.

How long have you been trying magic? I have lost about 3inches from my waist and gone down three dress sizes so I obviously have lost some belly fat - but it still sticks out in an annoying fashion

Sorry I don’t have any actual suggestions!

That's ok - misery loves company

I’ve been trying in earnest for about 5-6 months I think. I’ve dropped two dress sizes. From the back I look great!

Belly weight is hormonal

The only thing to do to lose this weight is to balance your hormones. You do this by reducing your insulin levels. Which you do by cutting refined carbs, sugar and all processed food

I had this - had cool sculpting - I needed three sessions but now it's great. No other advice I'm afraid

Interesting - I'm already fairly low carb and low sugar/processed food. How low do you need to go to affect hormonal fat?

Cool sculpting looks great but is not for me

Get into lifting and up your protein intake. Ideal is 2x HITT and 2x heavier lifting sessions a week.

You probably need some body recomposition ie same weight but more muscle, less fat.

Also lifting can help with postural issues which might cause some of the sticking out issue rather than it just being fat.

I’m also pretty low carb! Time to go lower!
I’ve been thinking about lifting actually, I’ll stick a kettle bell on the Christmas list.

Low is under 50g a day

Seriously taking this on is under 20g per day

Bearing in mind a slice of bread has 16-19g, it is a big commitment!

Could you have diastasis recti from your pregnancies? There are videos on YouTube of how to find out if you have it and exercises for it. The Mutu method is good but around £100.

Thanks - I did wonder and did the check but I don't. It's not like I have a huge sticking out belly - it's just that there is more fat (seemingly) on the lower belly than elsewhere and I find it annoying I expect loose skin from the pregnancies does have something to do with it.

@BewareTheBeardedDragon
Losing body fat will only occur in calorie deficit which means you are most likely going to lose weight.
however,
you can improve the composition of your body by changing your current diet.
high protein meals
higher fibre
lower fat
keeping active and doing resistance training 3-5x a week. :)

I already have a very good diet - eat loads of fresh fruit and veg everyday, most meals are predominantly fruit and veg and protein with a few carbs here and there. Very low sat fat and low/no sugar most days.

I think I need to make more time to exercise and work harder at it. I found it much easier to motivate myself to exercise in the summer than I do now when it is dark and cold. HIIT tomorrow morning and I will add more resistance stuff in. Thanks for all the input 👍👍👍

@BewareTheBeardedDragon
I believe you. Keep going! :)
Sometimes it takes a bit longer to lose those last inches around the belly area - especially for us women.
You have 3 beautiful babies and your body did an amazing job :)
Abdomen area always carries a bit more fat around as there's a lot underneath that needs extra protection :)

Thanks I hadn't thought about the protective role of fat, interesting!