Belly roll, but doctor said to stop losing weight? Help!
ghartleroad1
Posts: 51 Member
Basics:
Female, 5'7", 124lbs (down from 154)
BMI: 19.4
Body fat %: 27.3
Eating at deficit: 1250 cal/day
Protein: Worked to increase it from 30g to 50-60g/day (I don't know how to increase this more without adding total calories.)
Workouts: Recently new to weightlifting while still keeping some running/HIIT/cardio
I know you can't spot reduce. I know everyone says the only way to "see" abs is to lose weight. I've had a goal to get to 18.4 BMI (technically "underweight") just to see if I can do it and then probably maintain at the weight I am now. Even without these 7lbs I doubt the belly roll will go away. So what's a good strategy to attack the belly roll?
However, the body fat% is troubling to me since it's just in the "acceptable/average" range. I've been reading how the key to dropping body fat and maintaining weight is weightlifting, which is why I just started. My 2 questions here are:
1. Will the weightlifting be effective in "recomping" (barely know what that means) if I'm still in deficit?
2. How exactly does weightlifting impact abs since I seems to be working all the muscle groups except the abs?!
Any/all input is welcomed.
Female, 5'7", 124lbs (down from 154)
BMI: 19.4
Body fat %: 27.3
Eating at deficit: 1250 cal/day
Protein: Worked to increase it from 30g to 50-60g/day (I don't know how to increase this more without adding total calories.)
Workouts: Recently new to weightlifting while still keeping some running/HIIT/cardio
I know you can't spot reduce. I know everyone says the only way to "see" abs is to lose weight. I've had a goal to get to 18.4 BMI (technically "underweight") just to see if I can do it and then probably maintain at the weight I am now. Even without these 7lbs I doubt the belly roll will go away. So what's a good strategy to attack the belly roll?
However, the body fat% is troubling to me since it's just in the "acceptable/average" range. I've been reading how the key to dropping body fat and maintaining weight is weightlifting, which is why I just started. My 2 questions here are:
1. Will the weightlifting be effective in "recomping" (barely know what that means) if I'm still in deficit?
2. How exactly does weightlifting impact abs since I seems to be working all the muscle groups except the abs?!
Any/all input is welcomed.
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Replies
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ghartleroad1 wrote: »Basics:
Female, 5'7", 124lbs (down from 154)
BMI: 19.4
Body fat %: 27.3
Eating at deficit: 1250 cal/day
Protein: Worked to increase it from 30g to 50-60g/day (I don't know how to increase this more without adding total calories.)
Workouts: Recently new to weightlifting while still keeping some running/HIIT/cardio
I know you can't spot reduce. I know everyone says the only way to "see" abs is to lose weight. I've had a goal to get to 18.4 BMI (technically "underweight") just to see if I can do it and then probably maintain at the weight I am now. Even without these 7lbs I doubt the belly roll will go away. So what's a good strategy to attack the belly roll?
However, the body fat% is troubling to me since it's just in the "acceptable/average" range. I've been reading how the key to dropping body fat and maintaining weight is weightlifting, which is why I just started. My 2 questions here are:
1. Will the weightlifting be effective in "recomping" (barely know what that means) if I'm still in deficit?
2. How exactly does weightlifting impact abs since I seems to be working all the muscle groups except the abs?!
Any/all input is welcomed.
1. Why are you still going to be in a deficit if your doctor told you to stop losing weight?
2.Why are you still going to be in a deficit if your doctor told you to stop losing weight?0 -
Start by reading this https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
1) in a recomp you eat maintenance, not a defecit.
2) in a good structured program (which one are you doing?) abs get worked indirectly.
I have been underweight and still had bellyfat and no visible abs.
Drop that plan, getting your weight that low absolutely sucks. It can make you feel absolutely miserable.
Focus on reducing bodyfat through recomp and not dropping overall weight to an unhealthy level. That is imo the only healthy way to attack the belly roll.0 -
There are some great stickies in the discussions ... "how to recomp" or "how to get a flat stomach"... I am sure someone will come along and post them for you.
I am in the same boat, right weight still belly.... you are on the right track with doing weights. Heavy lifting.
1. yes.... find those stickies.
2. you engage your core muscles, which is strengthening your stomach. ie, like strong lifts 5x5, be sure you are doing the correct weight lifting exercises.
I am sure other will come along and explain it better for you... but you are on the right path..
Good Luck. Great job on the weight loss!!0 -
Thanks for the quick reply @DavPul! Why still in deficit? Two things:
1. As I stated I'm still striving for a temporary achievement of 18.4 BMI.
2. I'm mentally freaked out about gaining weight.
A few weeks ago when I reduced my cardio to add weightlifting I gained a pound over two weeks (& I highly doubt it was muscle since I'd just started). Then last week I was on vacation during which I pretty much ate whatever I wanted (including piles of ice cream), didn't workout, but somehow maintained my weight exactly. I'm very confused about what's going on! Thoughts?0 -
Thank you @rushfive. I've tried reading that "recomp" thread about 10 times and don't understand most of it.
I feel pretty confident about my lifting only because I had one of my university students run me through both an upper and lower body routine. He is a competitive weightlifter and was great at demonstrating, instructing, correcting form, and being encouraging.
When I think about this more I'm struggling to figure out if I need to modify my workouts, nutrition, both, or neither.0 -
ghartleroad1 wrote: »Thoughts?
Being underweight isn't actually an achievement tho. Especially when it's against your doctor's specific advice. And if you're freaked out about maintaining a healthy weight, you may want to examine that further with a professional that specializes in that sort of thing. I'd love to help you with your long term physical goals but first you're going to have to come to terms with what's going on inside your head. Without that, you'll never be satisfied with how you look.0 -
ghartleroad1 wrote: »Thoughts?
Being underweight isn't actually an achievement tho. Especially when it's against your doctor's specific advice. And if you're freaked out about maintaining a healthy weight, you may want to examine that further with a professional that specializes in that sort of thing. I'd to help you with your long term physical goals but first you're going to have to come to terms with what's going on inside your head. Without that, you'll never be satisfied with how you look.
Couldn't agree more. From personal experience I will say again, don't go there.
You are at a great weight. I had to struggle to get back to a healthy weight. Being underweight is absolutely miserable.
Also, if you have trouble understanding the recomp thread, ask questions in that tread about the stuff you don't understand.0 -
ghartleroad1 wrote: »Thanks for the quick reply @DavPul! Why still in deficit? Two things:
1. As I stated I'm still striving for a temporary achievement of 18.4 BMI.
2. I'm mentally freaked out about gaining weight.
A few weeks ago when I reduced my cardio to add weightlifting I gained a pound over two weeks (& I highly doubt it was muscle since I'd just started). Then last week I was on vacation during which I pretty much ate whatever I wanted (including piles of ice cream), didn't workout, but somehow maintained my weight exactly. I'm very confused about what's going on! Thoughts?
Why? I don't get it0 -
ghartleroad1 wrote: »Thank you @rushfive. I've tried reading that "recomp" thread about 10 times and don't understand most of it.
I feel pretty confident about my lifting only because I had one of my university students run me through both an upper and lower body routine. He is a competitive weightlifter and was great at demonstrating, instructing, correcting form, and being encouraging.
When I think about this more I'm struggling to figure out if I need to modify my workouts, nutrition, both, or neither.
It sounds like you are doing an upper body/lower body split.
As a beginner it is better to focus on a full body routine because you are now at a stage where you can make gains faster.
Look into a full body program like stronglifts 5x5, new rules of lifting for women or strong curves.
Actually, I'd totally recommend you reading either new rules or strong curves because it might help you understand the process of water retention and muscle building better.0 -
ghartleroad1 wrote: »Thoughts?
Being underweight isn't actually an achievement tho. Especially when it's against your doctor's specific advice. And if you're freaked out about maintaining a healthy weight, you may want to examine that further with a professional that specializes in that sort of thing. I'd to help you with your long term physical goals but first you're going to have to come to terms with what's going on inside your head. Without that, you'll never be satisfied with how you look.
^ This is great advice.
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ghartleroad1 wrote: »Thanks for the quick reply @DavPul! Why still in deficit? Two things:
1. As I stated I'm still striving for a temporary achievement of 18.4 BMI.
2. I'm mentally freaked out about gaining weight.
A few weeks ago when I reduced my cardio to add weightlifting I gained a pound over two weeks (& I highly doubt it was muscle since I'd just started). Then last week I was on vacation during which I pretty much ate whatever I wanted (including piles of ice cream), didn't workout, but somehow maintained my weight exactly. I'm very confused about what's going on! Thoughts?
If you had started lifting, that was fluid gain. Your muscles retain fluid during recovery/healing from the exertion. Totally normal and will continue to happen since you should be following a program that increases the weight you're lifting (or some version of overload), regularly.
The gist of recomposition is that you eat around maintenance, follow a lifting program that incorporates progressive overload, and you will gradually build muscle and lose fat. So, your body fat % decreases over time. This is definitely a process that requires either patience or accepting it as your lifestyle and not concerned with "seeing" progress. Some people get frustrated because it's a subtle change that occurs over a long period of time.
Your weight should remain the same, except for occasional fluid retention, since you aren't eating a surplus of calories.0 -
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Firstly - congrats on your success!
Why did the doctor tell you to stop? Need to dig that out if they didn't tell you.
DavPaul's comments is dead on. I wouldn't be concerned with deficit at this point. What is you end goal? Are you doing this for performance, aesthetics, etc? You are already on a lifting program and sounds like you have an excellent start and plan. One of my friends is a trainer and IFBB pro - she carries two pics with her for clients - one where she was at 109 lbs and only cardio and the other a year later at 119 lbs after incorporating lifting. It's the 119 lb physique that got her a fitness model gig and launched her career.0 -
ghartleroad1 wrote: »Thank you @rushfive. I've tried reading that "recomp" thread about 10 times and don't understand most of it.
I feel pretty confident about my lifting only because I had one of my university students run me through both an upper and lower body routine. He is a competitive weightlifter and was great at demonstrating, instructing, correcting form, and being encouraging.
When I think about this more I'm struggling to figure out if I need to modify my workouts, nutrition, both, or neither.
As others have said, do not lose more weight.... lower the bf%. ... Davpul is very good, blunt, but good... so is usmc (something like that) on the recomp thread.. ask question there. they will answer sooner or later.
It is hard to "feel" like you are doing the right thing, it takes time to see results from lifting.. I agree with other on maybe changing the lifting routine. (someone posted a few good ones to look into).
About the weigh gain.... probably water weight... due to using muscles... don't worry about it, is suppose to happen. Obviously you have a handle on your diet due to not gaining on vacation.
I am sure a more experienced person on lifting will come along... i will keep checking to see if they show up.
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SingRunTing wrote: »ghartleroad1 wrote: »Thanks for the quick reply @DavPul! Why still in deficit? Two things:
1. As I stated I'm still striving for a temporary achievement of 18.4 BMI.
2. I'm mentally freaked out about gaining weight.
A few weeks ago when I reduced my cardio to add weightlifting I gained a pound over two weeks (& I highly doubt it was muscle since I'd just started). Then last week I was on vacation during which I pretty much ate whatever I wanted (including piles of ice cream), didn't workout, but somehow maintained my weight exactly. I'm very confused about what's going on! Thoughts?
Why? I don't get it
I'd be more concerned about point 2. have you told your doctor this?0 -
at 5'7 and 120-something lbs you are quite thin. Be careful not to fall into the "never thin enough" lady-trap. Try focusing on increasing your level of fitness, and stop eating at a deficit.0
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TavistockToad wrote: »SingRunTing wrote: »ghartleroad1 wrote: »Thanks for the quick reply @DavPul! Why still in deficit? Two things:
1. As I stated I'm still striving for a temporary achievement of 18.4 BMI.
2. I'm mentally freaked out about gaining weight.
A few weeks ago when I reduced my cardio to add weightlifting I gained a pound over two weeks (& I highly doubt it was muscle since I'd just started). Then last week I was on vacation during which I pretty much ate whatever I wanted (including piles of ice cream), didn't workout, but somehow maintained my weight exactly. I'm very confused about what's going on! Thoughts?
Why? I don't get it
I'd be more concerned about point 2. have you told your doctor this?
To be fair, I'm concerned about all of it.0 -
I agree with everyone's comments...I know someone who is exactly in the same mindset and it's not healthy. You shouldn't be aiming for an underweight BMI..
Another thing to consider, lifting at a deficit will not gain you muscle...the body does not build muscle in a deficit, lifting in a deficit helps maintain the muscle mass you already have.
You don't want weight gain, recomp. Progressive loading lifting program and eating at maintenance...you'll lower your BF% without lowering your weight/BMI.0 -
I copied and pasted my response from your duplicate thread in case you see it here first. (I see that you've read the recomp thread. I would focus just on usmcmp's original post there to start). Additionally, I agree that you need to find a good beginner lifting program, probably a full-body one.
from the other thread:Here is a good thread on recomp:
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
If you're a healthy weight but want to lose body fat, this is a good way to do it, IMO.
Also double check your posture. The way we stand can make a huge difference on the "belly roll" issue. Stand with your feet almost parallel, lift your spine out of your pelvis, and tighten your core muscles (abs and glutes). Make sure your pelvic girdle is tilted the right way (your tailbone will point a bit more toward the floor than the back). You may be surprised at how much of a difference the way you stand can make on your belly!!0 -
As someone who struggled with being underweight for all her youth and five years of her adult life, I simply cannot get behind you on going underweight, even temporarily, especially since it won't help you achieve your goals.
You can lower your body fat % doing a recomp. Eat at maintenance, do the strength exercise of your choice (heavy lifting is popular for a reason), and in time (and you must be patient!) you'll see that stomach you want, probably while weighing significantly more than you do now. In a recomp, the scale really isn't the best measure of success.
Just for the record, even at 97 pounds, 5'5" (my size when I graduated high school), I had a belly if I was bending forward without sucking in my abs, standing with poor or relaxed posture, or sitting with poor or relaxed posture. If your goal is to get so thin your belly goes away no matter what position you're in, you're going to be disappointed and possibly hospitalized. I have pretty nice abs at 122 pounds, and I'm not constantly on the verge of passing out.
If you're mentally freaked out about gaining weight *and* lifting (which at the least will cause water retention and at the best, if you stop eating at a deficit, actual slow muscle growth), then you need to build a healthier relationship with the number on your scale. It can be a helpful number sometimes, but if you let that control your goals or how you feel about yourself, then it has outlived its usefulness. If it's making you feel like you need to eat at a deficit even when you're on the low end of a healthy BMI and your doctor has instructed you to stop losing weight, then it's outright dangerous.0 -
ghartleroad1 wrote: »I know you can't spot reduce. I know everyone says the only way to "see" abs is to lose weight. I've had a goal to get to 18.4 BMI (technically "underweight") just to see if I can do it and then probably maintain at the weight I am now.
This is seriously a bad idea. What do you mean, "just to see if you can do it"? What will that prove? That you're committed to irrational and ill-informed pursuits? It's not going to help longer-term, either, like at all - weight maintenance is an ongoing thing, you can't bank "less weight" for the future for longer than it takes to gain it back, which in your case is like a month or less. Please read the links people have offered you to correct the misinformation side of things.0 -
You are a 42 y/o woman that is working with college students...why would you set this example for them. You are supposed to be someone that they look up to...would you encourage them to try and become underweight?
Sorry but I think that your goals are a bit irresponsible.0 -
There is some good advice in the comments, but I would also caution against some of the judgments some people seem to be making based on the OPs measurements and stated goals.
A goal of going from a 19.4 BMI to an 18.4 BMI is not unreasonable, nor irrational, nor is it a sign of a psychological problem per se. Guys come in here all the time who are very lean and want to get super lean and they are rarely questioned about their goals.
In the case of the OP, it is probably not the appropriate goal, but not being knowledgeable about reshaping one's body does not automatically mean that someone has "issues".
No one should be using BMI to track and evaluate their individual progress. It has little meaning, and, in this case, obscures the issue.
OP has a body fat percentage (reported) of 27+%. While that is perfectly healthy, it is not low by any definition. So having a goal of reducing body fat from 27% is not unrealistic. (Again, in this case it is probably not the right thing to focus on, but that is a different issue).
Using the BF% as a baseline, we can calculate that the OP has an LBM of about 90lbs. For someone 5'7" tall, that IS significant. Among other things, it means that the significance of measurements based on height and weight will be significantly distorted. In the vast majority of cases, this reflects an inherited body type. Evaluating/judging this person on height/weight statistics alone will lead to erroneous conclusions IMO.
It is also likely that the accumulation of fat in the abdominal area is also an inherited trait (although is could also be enhanced if someone has severe anterior pelvic tilt).
There are some good recommendations in the comments--i.e. less focus on "fat loss" and calorie deficits, more emphasis on resistance training. It would also be helpful to evaluate posture, as someone else suggested to see if anterior pelvic tilt is a contributing factor.
I would also agree that the OP should be doing 3 total-body strength training workouts per week rather than a split routine. Recent research supports this idea. The best way to reshape your body is via resistance training.
Because of her body type, OP may see slower gains, and may not be able to eradicate those "problem areas". But she can see improvement and lifting weights is essential for long-term health.0 -
The OP stated that her doctor has told her not to lose any more weight. She acknowledges that her goal will put her in the underweight category. She also has said she is just doing it to see if she can do it then she will regain the weight.
As far as her body type...I think she would have better luck with some type of weight training vs going underweight.
Why would her doctor advise her to stop losing weight if he didn't see a problem?0 -
I'm 5'7, medium build, maintained for years at 124. That's on the low end but entirely sustainable. I have also been as low as 115 (briefly). It looked terrible, honestly. As per my reflection and the honest comments of people who a) care about me and b) know about fitness and c) know medicine.
OP doesn't have my body, ok - she may be very slight bonewise - but given that her doctor thinks it's a bad idea, I think it's reasonable to just go with that.0 -
Try to revamp your diet and exercise routine, pack more protein in and as much or more cals, most importantly stop majority of cardio and just focus on weight training, eat nothing but Eggs, Turkey lunch meat, skinless chicken, green vegetables and low carb/cal high protein bars, Cut out processed foods, breads, pasta, sweets ext. drink only water (no sports drinks, there designed to be less concentrated not like they are now) and just focus on protein and keeping to a min caloric intake, feed you muscles and use them, they will burn the fat and give you tone. I eat more than 100g of protein in a day and can stay under 1400 calories in a day, also if your working out you can safely eat 1400 or more calories and not gain weight, if you eat less and still gain you need to bump your intake up because when the body thinks it's being starved it goes into a energy saving mode and will try to save fat vs burn it, the trick is to eat enough to keep burning the fat. Don't worry about the scale, pack that thing away lol, if you stick to a protein based diet, do weight training type exercise (sit ups, push ups, planking, advanced yoga, weights ext) you will get leaner, be more healthy and look better. Don't forget daily vitamins to help substitute nutrition, also look up body builders and read about there bulking diets and exercises, you will gain weight but you will burn fat and gain muscle and tone. I have gained 60lbs or muscle and lost 114lbs overall so far.0
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darton2010 wrote: »Try to revamp your diet and exercise routine, pack more protein in and as much or more cals, most importantly stop majority of cardio and just focus on weight training, eat nothing but Eggs, Turkey lunch meat, skinless chicken, green vegetables and low carb/cal high protein bars, Cut out processed foods, breads, pasta, sweets ext. drink only water (no sports drinks, there designed to be less concentrated not like they are now) and just focus on protein and keeping to a min caloric intake, feed you muscles and use them, they will burn the fat and give you tone. I eat more than 100g of protein in a day and can stay under 1400 calories in a day, also if your working out you can safely eat 1400 or more calories and not gain weight, if you eat less and still gain you need to bump your intake up because when the body thinks it's being starved it goes into a energy saving mode and will try to save fat vs burn it, the trick is to eat enough to keep burning the fat. Don't worry about the scale, pack that thing away lol, if you stick to a protein based diet, do weight training type exercise (sit ups, push ups, planking, advanced yoga, weights ext) you will get leaner, be more healthy and look better. Don't forget daily vitamins to help substitute nutrition, also look up body builders and read about there bulking diets and exercises, you will gain weight but you will burn fat and gain muscle and tone. I have gained 60lbs or muscle and lost 114lbs overall so far.
I'm sorry, but OP I recommend you don't listen to this. There is some good advice in here, but also some bad advice.
Please look into doing a recomp, and come ask questions in the recomp thread if you are still having difficulty figuring it out.0 -
The OP stated that her doctor has told her not to lose any more weight. She acknowledges that her goal will put her in the underweight category. She also has said she is just doing it to see if she can do it then she will regain the weight.
As far as her body type...I think she would have better luck with some type of weight training vs going underweight.
Why would her doctor advise her to stop losing weight if he didn't see a problem?
27% body fat is not "underweight" no matter what the scale says, no matter what the BMI is. Very few doctors (and, quite frankly, not that many fitness people) really understand the nuances of body composition and how to evaluate these numbers.
From a practical standpoint, it doesn't matter that much. The recommendations for the OP are the same, regardless of how you interpret the numbers.
But too often, women of smaller stature are judged negatively if they express a desire to reduce higher levels of body fat. A 5'4" woman with an average frame who weighs 135 and is 27% body fat would likely not receive any negative response if she said she wanted to lose 5-10 lbs to look more lean/athletic. But another 5'4" woman with a very small frame who weighs 115 (but has the same 27% body fat) will likely be told she has body issues/eating disorder, etc if she dares to express a desire to reduce her fat levels.
Again, in the second case, it is better to focus on muscle gain, not fat loss, but not everyone knows that. They just know they want to improve their appearance and that should be OK.
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Ugh. I feel you OP. I think I am also getting stuck in the "just 5 more lbs" cycle. I am also 5'7, currently at 147lbs. I look in the mirror and I am pretty happy with how I look...except my fat belly. I am firm everywhere else..and my tummy feels like jello (and it is not loose skin by any means...at this point, i wish it was!)
Then comes the "should I lose more weight? when should I stop?" and it is hard getting into a mind-set of maintaining weight/gaining weight.
I should just suck it up and allow 10lbs worth of focusing on recomp and see what happens. When I first started at 250lbs...I loved lifting. It was "easy" to me. Then I got into cardio and I can not seem to get back into the lifting mode. I love my cardio way too much now!0 -
The OP stated that her doctor has told her not to lose any more weight. She acknowledges that her goal will put her in the underweight category. She also has said she is just doing it to see if she can do it then she will regain the weight.
As far as her body type...I think she would have better luck with some type of weight training vs going underweight.
Why would her doctor advise her to stop losing weight if he didn't see a problem?
27% body fat is not "underweight" no matter what the scale says, no matter what the BMI is. Very few doctors (and, quite frankly, not that many fitness people) really understand the nuances of body composition and how to evaluate these numbers.
From a practical standpoint, it doesn't matter that much. The recommendations for the OP are the same, regardless of how you interpret the numbers.
But too often, women of smaller stature are judged negatively if they express a desire to reduce higher levels of body fat. A 5'4" woman with an average frame who weighs 135 and is 27% body fat would likely not receive any negative response if she said she wanted to lose 5-10 lbs to look more lean/athletic. But another 5'4" woman with a very small frame who weighs 115 (but has the same 27% body fat) will likely be told she has body issues/eating disorder, etc if she dares to express a desire to reduce her fat levels.
Again, in the second case, it is better to focus on muscle gain, not fat loss, but not everyone knows that. They just know they want to improve their appearance and that should be OK.
27% body fat is within the average/healthy range for women. It's not underweight, but it's far from a medical problem. Don't forget - OP is a woman. Being underweight (by BMI, as that's how it's almost always been measured) is known to carry serious risks for hormonal health. The very reason that fat is hard for women's bodies to let go is because it's implicated in hormonal health.
I understand wanting to reduce that percentage or being concerned about aesthetic things like a belly roll. It's fine to want to do that. But recommending a bodybuilder's "cut and bulk" strategy to someone who is close to underweight by BMI, is within the healthy range for bodyfat, and is under doctor's orders to not lose weight makes absolutely no sense and imo is really terrible advice. (I'm not saying you've offered it here) And it's not even necessary to achieve OP's goals, at all! It's actually a pretty drastic approach (certainly in OP's case) that until recently has been limited to a very small counterculture. (It's fast but it's not the only way, how did this idea come about!) So why do it, in a case like this? I don't understand.
I can't see how anything other than the "recomposition" approach makes any sense for this person.
edit - It matters bc the OP has clearly absorbed the "cut and bulk" idea (in that she thinks she has to lose weight to lose fat) - maybe from her bodybuilding student - and it is straight up wrong to apply that logic in this case. I.e the bolded is NOT an ok idea in situations like this, when it leads people to think they have to lose weight.0
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