Stubborn Belly Fat - 43 y/o

Wookinpanub
Wookinpanub Posts: 635 Member
edited November 2024 in Fitness and Exercise
Let's get this on the table, I don't count calories but try to use good judgment. My method worked for me - see next para.

I met my goal last Sept (lost 60 lbs - went from 255 to 195) and have been maintaining about 205 since then. I am 6'3" btw. I have continued to do cardio but at reduced level and have been doing more heavy weight lifting since last December which causes me to eat a little more and I would like to think the extra 10 lbs is more muscle. During weight loss period, I was doing very low calorie days and a ton of cardio and a mish mash of machines and cables exercises.

I eat better now but not as disciplined and low calorie as during loss phase. I usually have some beers over the weekend but I did this during loss phase too.

While my arms, chest, shoulders, back and traps are much improved I still can't get rid of some remaining belly fat, love handles and a little side moob action. My guess is I could lose another 10-15 lbs of that belly fat.

What is best way to finish this belly fat off?

1. Increase cardio and scale a little back on heavy weights, which causes me to eat a bit more.
2. Go into calorie deficit. I am just not sure I can get the switch to go on again. Dieting/calorie deficit is TOUGH. If so, do you recommend still doing the heavy weight lifting? I do a modified SL 5X5 routine with some accessories.
3. Is beer my issue? I want to cut back but it's hard in the summer time.

Replies

  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    The obvious answer is to go into a calorie deficit (count it this time, be accurate) and continue to lose until it's gone from the places you want. Keep lifting, so you preserve lbm.

    Beer isn't an issue, as long as you consume it in a caloric deficit. I guess you'll have to switch to a type of light beer, or just continue with the normal stuff but restrict it more.

    What do you find tough about a caloric deficit OP?
  • LKArgh
    LKArgh Posts: 5,178 Member
    You need to eat less. Or learn to live with the extra fat.
  • Wookinpanub
    Wookinpanub Posts: 635 Member
    IsaackGMOON wrote: »
    What do you find tough about a caloric deficit OP?

    Low calorie days were TOUGH when I was in deficit and I LOVE to eat.

  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    Wookinpanub wrote: »
    IsaackGMOON wrote: »
    What do you find tough about a caloric deficit OP?

    Low calorie days were TOUGH when I was in deficit and I LOVE to eat.

    OP I'm sorry but you have to make sacrifices. You either get in a deficit and lose weight.. or you don't.
  • LKArgh
    LKArgh Posts: 5,178 Member
    Wookinpanub wrote: »
    IsaackGMOON wrote: »
    What do you find tough about a caloric deficit OP?

    Low calorie days were TOUGH when I was in deficit and I LOVE to eat.

    Your current eating habits are keeping you at a weight you do not like. So, either accept you need to change how you eat, for life, or accept the weight. Whatever sounds more important to you.
    And, unless you are very very serious about your training, as in athlete-level training, and about your macros, you did not gain 10 lbs of muscle in half a year. You also regained a bit of the fat lost.
  • Wookinpanub
    Wookinpanub Posts: 635 Member
    aggelikik wrote: »
    Your current eating habits are keeping you at a weight you do not like. So, either accept you need to change how you eat, for life, or accept the weight. Whatever sounds more important to you.
    And, unless you are very very serious about your training, as in athlete-level training, and about your macros, you did not gain 10 lbs of muscle in half a year. You also regained a bit of the fat lost.

    Thanks, I just need to buckle down for a few months. I am sure some of the extra 10 is fat but my pants I bought at my lowest still fit fine.

    You think the calorie deficit will affect my weight lifting gains? I try to steadily increase the weight I am lifting.

  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    With every pound lost the belly fat should diminish, I know that's how it's been for me.
  • betuel75
    betuel75 Posts: 776 Member
    Wookinpanub wrote: »
    aggelikik wrote: »

    You think the calorie deficit will affect my weight lifting gains? I try to steadily increase the weight I am lifting.

    It didnt for me. My strength and amount i lifted increased even in a calorie deficit.
  • Wookinpanub
    Wookinpanub Posts: 635 Member
    betuel75 wrote: »
    Wookinpanub wrote: »
    aggelikik wrote: »

    You think the calorie deficit will affect my weight lifting gains? I try to steadily increase the weight I am lifting.

    It didnt for me. My strength and amount i lifted increased even in a calorie deficit.

    Good to know. It seems my appetite really increased when I started the SL 5X5 program last December but maybe that is just an excuse to eat more.
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