Belly roll, but doctor said to stop losing weight? Help!

ghartleroad1

Basics:
Female, 5'7", 124lbs (down from 154)
BMI: 19.4
Body fat %: 27.3
Eating at deficit: 1250 cal/day (Mentally freaked out to increase for "maintenance")
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
Issues: Belly roll AND whether I need to modify my nutrition, workouts, both, or neither???

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.

JenMc14

Up your calories. You can see some small muscle gain in a deficit if you're new to lifting, but that won't last. You don't really need to lose weight. If it were me, I think I'd still eat in a deficit, just a smaller one and see what happens. It will definitely be a slow process.

DeguelloTex

You don't need to up your calories.

http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

Francl27

ghartleroad1 wrote: »

Basics:
Female, 5'7", 124lbs (down from 154)
BMI: 19.4
Body fat %: 27.3
Eating at deficit: 1250 cal/day (Mentally freaked out to increase for "maintenance")
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
Issues: Belly roll AND whether I need to modify my nutrition, workouts, both, or neither???

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.

Lifting free weights will work your abs too, as you need support from all your body to lift them (as long as they're heavy weights).

Otherwise, yeah, read the thread linked above.

SingRunTing

Were you not happy with the answers you were getting on Fitness and Exercise?

community.myfitnesspal.com/en/discussion/10233760/belly-roll-but-doctor-said-to-stop-losing-weight-help#latest

lemurcat12

Why did the doctor tell you to stop losing weight? Did you raise the bodyfat issue with him/her? I'd be inclined to follow the doctor's advice on that, without knowing more.

Where did you get that bodyfat estimate? Some ways of measuring are accurate, some are not, and that sounds questionable (although not impossible) given your weight/height.

To recomp you eat at maintenance (which would be more calories than now, if you've been eating at a deficit and losing weight) and consistent with your doctor's advice. ILiftHeavyAcrylics had a great blog post on recomp, but I cannot figure out how to search blogs to link it for you -- does anyone else know how to do that.

Anyway, her results, among others, show how much better recomping can be than just continuing to lose weight, especially when -- like you -- someone is already at a low weight.

Another good example that shows the benefits of progressive lifting (and that weight gain is not always bad) is this one: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Bulk and cut cycles are actually more efficient than recomp (I'm no expert, but from reading the knowledgeable folks in the Gaining Weight forum, among other places), but I know as a woman who has just lost weight it can sometimes be tough to get your mind around.

Oh, you also might find this thread really helpful/interesting: http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

(I find it inspirational, although I'm not quite there yet, as I have a bit more weight to lose.)

Lleldiranne

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!!