Cutting fat

PetiteLittleFlower

Hey all,

I'm not sure if I'm on the right track so was looking for some advice. I am trying to cut fat but am struggling, I have taken advice from the owners of my gym on diet and exercise but I'm not entirely sure they know exactly what they are talking about. I have been advised to have one phd diet whey after exercise as a meal replacement. I know food is better that whey protein but I have 3 children so struggle to find the time to eat, I usually work out doing short blasts at high intensity which makes me burn approx 300kcals a day. I workout 5 days a week, I have a small handful of granola before a workout as I don't get much chance to eat before going so grab that to start my metabolism off. My diary is open if anyone wants to take a look..here are my stats....

Height: 5'2
Weight: 123lbs
Waist:28inchs
Hips:33inchs

My scales say body fat 19.6% but I don't think this is correct as I can see too much tummy fat. I'm not sure how to post a pic.

PetiteLittleFlower

Pics on my account!

PetiteLittleFlower

Anyone?

PetiteLittleFlower

Also is it ok to have these shakes on days I don't work out?

Jchambers1130

No a whey protein shake is like replacing it with a chicken breast or fish as far as protein. They won't make you gain weight as long as you stay in a deficient. Looks like you need more fat and calories. Should try for 45+ fat grams or so.

momzeeee

I also have three kids, 5, 6 and 8 For me personally I've found that doing 8:16 IF with a two meal format and no snacking works really well. I break my fast at 11am with my largest meal of the day and then eat a slightly smaller meal at around 6pm. Love the simplicity of this schedule! I walk 10-12 miles a week and also do a strength training program at home three days a week. I don't eat or drink anything special before or afterwards.

Akimajuktuq

I'm of the opinion to eat real food, not shakes and meal replacements. I'm a single mom and I make most things from scratch. But I also IF so that takes care of breakfast. lol

Since you have children it is very likely that your stomach will never again look like it did before children. That's not a bad thing, just something to learn to accept. But I'm not saying not to get strong; get strong for sure!

PetiteLittleFlower

Fat from fish, avocados or nuts or just any fat? I know I need to cut out the little sweets I have lol but that's my big downfall. I'm starting bk on it tomorrow, I just struggle to eat so much as I eat so many times a day already to keep my metabolism going but what I'm doing doesn't seem to be working anymore. Do you think it could be the amount of sugar? I stick to low gi foods and don't eat a lot of carbs. I started off at 35% body fat according to my scales (but that was 3 weeks after giving birth). How is everyone else measuring body fat?

momzeeee

Eating a certain amount of meals per day does not jump start your metabolism or keep it going-this is a fallacy that's been debunked. Some people prefer to eat several times a day and others prefer one or two large meals a day. But, it's a preference thing and nothing more

PetiteLittleFlower

If you look at my pics my tummy is fine, I just want to loose fat as I hold it around my tummy area. I was actually a lot bigger before I had my children, I have no sag or stretch marks so that's not my problem. I know food is better but I have an 8,3 and 17 week old baby so I don't get a lot of time. I make all my own soups and sauces from scratch and I only eat organic food. Shakes are ideal for me as I was not getting enough calories previously

PetiteLittleFlower

Ok thank you. I do struggle to find the time to eat so many times a day lol so that helps. I have only ever got advice from my gym owners so have just gone by what they say

Harder_Better_Faster_Stronger

Fat gets stored quickest in the body. Humans CAN store carbs and proteins as fat but it requires more calories to do so. Which means you're better off eating low fat.

PetiteLittleFlower

I also have three kids, 5, 6 and 8 For me personally I've found that doing 8:16 IF with a two meal format and no snacking works really well. I break my fast at 11am with my largest meal of the day and then eat a slightly smaller meal at around 6pm. Love the simplicity of this schedule! I walk 10-12 miles a week and also do a strength training program at home three days a week. I don't eat or drink anything special before or afterwards.

I'm new to this Hun, what is 8:16?

PetiteLittleFlower

Fat gets stored quickest in the body. Humans CAN store carbs and proteins as fat but it requires more calories to do so. Which means you're better off eating low fat.

Ahhhh conflicting views. So am I better off sticking with a low fat diet, increasing proteins and whom grain carbs?

Harder_Better_Faster_Stronger

I would stick to fruits and vegetables for carbs. Grains arent as healthy as they once thought.

ntdrive

Lift weights

PetiteLittleFlower

Lift weights

Lol I do light weights, squats, 2 min planks and crunches?

Harder_Better_Faster_Stronger

I dont see any fat on you to cut

PetiteLittleFlower

I dont see any fat on you to cut

I'm petite lol but trust me there is fat to cut. I should post a more recent pic I suppose, I have lost a few lbs but my tummy is so bloated.

Thank you anyway :-) I'm not trying to get too small, just loose fat and gain a little definition

pcastagner

I dont see any fat on you to cut

This!

You are at like maximum hotness! Just maintain!

And post more pics!

cwolfman13

Fat gets stored quickest in the body. Humans CAN store carbs and proteins as fat but it requires more calories to do so. Which means you're better off eating low fat.

If you're at a calorie deficit, it doesn't matter at all. If you're at maintenance level of calories it doesn't matter at all. If you're at a surplus of calories, you're going to gain weight and put on fat either way. Fat is essential...get your google out and do some research. Monounsaturated fats like those from nuts, avocado, nut butters, olive oil, etc help combat heart disease. You can look at study after study of low fat dieting and note increased rates of heart disease. It is also essential for brain function, nervous system function, hormone regulation, etc. The '80s are over...dietary fat doesn't make you fat. Everyone should be getting about 20-30% of their diet from fat depending on how active they are.

PetiteLittleFlower

Fat gets stored quickest in the body. Humans CAN store carbs and proteins as fat but it requires more calories to do so. Which means you're better off eating low fat.

If you're at a calorie deficit, it doesn't matter at all. If you're at maintenance level of calories it doesn't matter at all. If you're at a surplus of calories, you're going to gain weight and put on fat either way. Fat is essential...get your google out and do some research. Monounsaturated fats like those from nuts, avocado, nut butters, olive oil, etc help combat heart disease. You can look at study after study of low fat dieting and note increased rates of heart disease. It is also essential for brain function, nervous system function, hormone regulation, etc. The '80s are over...dietary fat doesn't make you fat. Everyone should be getting about 20-30% of their diet from fat depending on how active they are.

I am getting no mono fats according to my diary, I had steamed haddock yesterday but the diary says no fats at all? I get approx 10g sat fat. I work out 5x a week, should I increase mono fats?

Harder_Better_Faster_Stronger

Ya bro 20 percent from fat IS low so I agree with you there. You lost me by saying low fat diets INCREASE heart disease LOL. I used this google thing you suggested and found this little gem. http://www.emc.maricopa.edu/academics/physed/wellness/fittwelve.html "Too much dietary fat can also contribute to overweight. (Fats contain nine calories per gram; over twice as much as the same amount of protein or carbohydrates.) Being overweight can aggravate high blood pressure, place excess strain on your heart, and make it more difficult to stay active and physically fit, thus having a negative impact on your overall cardiovascular health."

h9dlb

Charlotte I don't now why you are wanting to cut fat as you look pretty trim already, unless you're one of these anorexic girls who wants a thigh gap.

Your diary looks pretty good, all nice healthy food, carbs and protein good too. I would just say up the cals to say 1400 and eat more fat (preferably mono) as what you are having at present is way too low. We need fat to survive and for hormone regulation. Get a good steak, salmon, avocado and some almonds inside you.

As for your weight training add some dead lifts and bent over rows to your routine as these build your core and will tighten your stomach. Kettlebells are great too.

momzeeee

I also have three kids, 5, 6 and 8 For me personally I've found that doing 8:16 IF with a two meal format and no snacking works really well. I break my fast at 11am with my largest meal of the day and then eat a slightly smaller meal at around 6pm. Love the simplicity of this schedule! I walk 10-12 miles a week and also do a strength training program at home three days a week. I don't eat or drink anything special before or afterwards.

I'm new to this Hun, what is 8:16?

8:16 means an 8 hour eating window followed by a 16 hour fasting period. IF stands for intermittent fasting Check out leangains for more info-now that guy is cut

Also, good fats are necessary for good health. Don't be afraid to eat it!

dbmata

Fat gets stored quickest in the body. Humans CAN store carbs and proteins as fat but it requires more calories to do so. Which means you're better off eating low fat.

Hahahaha, I love these sarcastic posts spouting "knowledge" from the 80s. Please though, don't play with the newbies, this one needs help getting info. Not games.

Harder_Better_Faster_Stronger

Instead of just talking crap prove me wrong. http://science.howstuffworks.com/life/cellular-microscopic/fat-cell2.htm

tcraw15

Fat gets stored quickest in the body. Humans CAN store carbs and proteins as fat but it requires more calories to do so. Which means you're better off eating low fat.

If you're at a calorie deficit, it doesn't matter at all. If you're at maintenance level of calories it doesn't matter at all. If you're at a surplus of calories, you're going to gain weight and put on fat either way. Fat is essential...get your google out and do some research. Monounsaturated fats like those from nuts, avocado, nut butters, olive oil, etc help combat heart disease. You can look at study after study of low fat dieting and note increased rates of heart disease. It is also essential for brain function, nervous system function, hormone regulation, etc. The '80s are over...dietary fat doesn't make you fat. Everyone should be getting about 20-30% of their diet from fat depending on how active they are.

I am getting no mono fats according to my diary, I had steamed haddock yesterday but the diary says no fats at all? I get approx 10g sat fat. I work out 5x a week, should I increase mono fats?

MUFAs (monounsaturated fats) are good. Not only heart healthy, but also seem to be known for controlling belly fat, though I'm sure are people who would say otherwise. I eat plenty of healthy fats and have not gained weight from it, but have lost. Avocados are packed full of nutrients and healthy fats. I eat about 1/2 of a medium sized one a day. Extra virgin olive oil is also good. Regardless of what other people say, it's done wonders for my waistline.

PetiteLittleFlower

Charlotte I don't now why you are wanting to cut fat as you look pretty trim already, unless you're one of these anorexic girls who wants a thigh gap.

Your diary looks pretty good, all nice healthy food, carbs and protein good too. I would just say up the cals to say 1400 and eat more fat (preferably mono) as what you are having at present is way too low. We need fat to survive and for hormone regulation. Get a good steak, salmon, avocado and some almonds inside you.

As for your weight training add some dead lifts and bent over rows to your routine as these build your core and will tighten your stomach. Kettlebells are great too.

I don't want to loose inches as I said. I want to loose fat from my tummy and gain muscle. I'm not fussed about my legs, I'd rather you didn't assume I am 'one of those anorexics' thank you.i like curvs, not stick thin girls and I do try to eat fat, I'm not afraid to eat fat but I have gallbladder issues which means its painful to do so. I can how ever tolerate nuts so I will increase these in my diet.

Thanks for the advice

PetiteLittleFlower

Thank you to all of you who have given me genuine advice. I will up my kcals so I can maintain but will increase mono fats and weights,

:-)

PetiteLittleFlower

I have uploaded some new pics so any of you that think I may have an eating disorder or want to become anorexic can see what I mean. I no way think I am fat in the slightest I just have some little tummy fat that makes my tummy stick out. This is why I was asking the best way to flatten it from this area only