Discouraged - Butt, Gut and thighs wont go away.

easwartz0812

I am a very petite person and at a healthy weight. However, I absolutely have problems areas (stomach, arms, thighs, butt) that are hidden on an everyday basis. But once i step into the shower or in a bathing suit im automatically reminded that im a little chubby person whose chub hides everyday. I have recently (1 month solid now) been eating a lot healthier, and hitting the gym 2-3x a week. But my weight has not gone down and this stubborn 'pooch' on my lower abs wont go away. Im feeling really discouraged and ready to go back to old habits. Can anyone help with tips, or has experienced this?

malibu927

You say you're eating healthier, but are you counting calories? In addition, you can't spot reduce. As you lose, the weight will come off from all over.

shadow2soul

Are you doing any strength training? If not, that's my suggestion. Strength training and patience.

easwartz0812

I am counting calories as well as strength training. The counting calories makes me a bit crazy though, i feel like i become obsessed and then im starving because im thinking about food lol! At the gym I always do about 30 minutes or less of cardio and some kind of strength exercise.

shadow2soul

Are you following a strength program or just doing random stuff?

If you aren't already doing a program you should consider starting one.
Starting Strength
New Rules of Lifting for Women
Strong Curves
Stronglifts 5x5
Ice Cream Fitness 5x5

beautifulwarrior18

Some kind of strength exercise isn't going to cut it. Start doing heavy compound lifts. I'm suggest looking under success stories at the post name HALP!!! Lifting made me sup ah bulky (it's name is something along those lines. Replace that fat with calorie burning muscle and you'll see your body transform.

As far as your obsession with calorie counting, your health should be an obsession. Embrace it. You're not going to get the body you want by guesstimating your calories.

easwartz0812

Im doing random stuff. I will for sure check out those programs. Thank you!!

jemhh

A month is about 4.5 weeks. 2-3 days a week for 30 minutes means you've done 4.5-6.75 hours of cardio and 9-14 sessions of "some kind of strength exercise. " I'm not knocking you at all but please understand that if your focus is on maintaining weight but getting more fit through exercise, that's a drop in the bucket. And if your focus is losing weight plus getting fit, it's still a drop in the bucket. Fitness is a long term project and lifestyle, not a quick fix.

If you want to strength training, I suggest getting on a program for it. Having a written plan rather than winging it will get you better results.

sllm1

You need to reduce your body fat percentage, and this takes time. Time eating right, counting calories, measuring, logging, and working out. Come up with a plan, follow it, and above all, be patient. Don't trust the scale to tell you whether or not you're being successful. It will fluctuate. Watch measurements, how your clothes fit, etc.

ScoobaChick

Foodwise: You need to weigh and log. It does not mean being super restrictive about the Calories you eat it means being aware of them. I do not starve myself. I'm never hungry and if I am I know it's time to have a snack. You can eat healthy all you want if you are eating more Calories than you are burning or the right amount to maintain your body weight then you will not lose.

Cardio: Do you have a heart rate monitor? It's the best way to actually know how much you are burning. The machines or programs that give you estimates of Calorie burn are always way WAY off in my experience. Even doing the same workout every day you will see your Calorie burn fluctuate. There is no way to know how much you are actually burning without measuring your HR. And get a good HR, the more accurate ones have chest straps. Find an activity that you love and where you can "lose yourself". You are more likely to keep it up and integrate it into your lifestyle. It doesn't matter if it's running, spinning or Zumbaing as long as you enjoy it!


Strength: You need to actually lift weight. Not tiny dumbells. I agree with all the programs that @shadow2soul mentionned. By the books and read them. Even if you don't feel ready to start the actual programs, the information in them is invaluable. I walked around with New Rules of Lifting for Women (NROL4W) for 18 months before I gathered up the courage to sign up at a gym and start the program at age 42. It changed me, I got stronger and healthier but I also felt stronger in all areas of my life. I would add to the lift STRONG (also by Lou Schuler and Alwayn Cosgrove which might be easier to follow if you are a complete beginner at lifting). Lifting HEAVY weights is to only way you can build up bone density (super important for women) and muscle. Think of it as a long term investment in your health while cardio is nice for right now

Like everyone said this is a marathon, not a spring, it's about changing your lifestyle so that it is healthier, not going on a crash diet to get quick results that will disappear as quickly as they appeared.

Good luck!

easwartz0812

Thank you all so much!! I am so happy i decide to post @scoobachick @sllm1 @beautifulwarrior18 @shadow2soul

HolyMolyCow

What are you doing 2-3x per week? You should be lifting weights a minimum of 3 times per week and doing cardio a minimum of 3 times per week. If you do them both on the same day that's up to you but that's the recommended minimum.

However, weight loss is 70% food 25% exercise 5% other (supplements etc.). So, just eat as clean as possible all the time. If you're hungry, overeat on healthy foods like vegetables and lean meats.

Finally, be patient. It will take time. One month is long enough that you should see SOMETHING happening but everything will not go away overnight. Give yourself a break!

sylkates

shadow2soul wrote: »

Are you following a strength program or just doing random stuff?
...
Ice Cream Fitness 5x5

...you've got my attention.

Nachise

How about swimming? Doing at least 1/2 hour of laps will make a difference in your fat composition. Watching your calories and doing weights will help make that difference, too. Start by developing your major muscle groups: legs, back, shoulders, abs; then work into doing compound exercises.

trigden1991

To get rid of fat, you need to eat in a deficit. That is all!

To change your overall body composition and shape, you need to follow a programme of weights/bodyweight exercises and to eat in a surplus. This is required to build muscle as you cannot build muscle in a caloric deficit (no matter what some people may say).

Packerjohn

HolyMolyCow wrote: »

What are you doing 2-3x per week? You should be lifting weights a minimum of 3 times per week and doing cardio a minimum of 3 times per week. If you do them both on the same day that's up to you but that's the recommended minimum.

However, weight loss is 70% food 25% exercise 5% other (supplements etc.). So, just eat as clean as possible all the time. If you're hungry, overeat on healthy foods like vegetables and lean meats.

Finally, be patient. It will take time. One month is long enough that you should see SOMETHING happening but everything will not go away overnight. Give yourself a break!

Agree with all of this except the 5% supplements thing. Supplements don't impact weight loss except for a lighter wallet.

indiacaitlin

Unfortunately you can't spot reduce fat. If you aren't already, try adding some resistance work into your fitness routine! You can actually lift weights or do some body weight exercises - if you're not comfortable in the free weights area of the gym there are some great HIIT workouts on YouTube that are good full body resistance workouts and that'll get you started

Also, patience is a virtue with weight loss, fat will come off if you're eating in a deficit, but it can just take time. You'll get there!

psuLemon

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

That thread will provide you links to all those workout programs. Many women tend to favor StrongCurves since it works a lot of lower body.

emmadonaldson95

easwartz0812 wrote: »

I am a very petite person and at a healthy weight. However, I absolutely have problems areas (stomach, arms, thighs, butt) that are hidden on an everyday basis. But once i step into the shower or in a bathing suit im automatically reminded that im a little chubby person whose chub hides everyday. I have recently (1 month solid now) been eating a lot healthier, and hitting the gym 2-3x a week. But my weight has not gone down and this stubborn 'pooch' on my lower abs wont go away. Im feeling really discouraged and ready to go back to old habits. Can anyone help with tips, or has experienced this?

Try strength training and keep losing a bit extra weight eventually if you lose enought it will more or less go but you probably need to improve muscle tone too.

Sweets1954

Since there is no picture on your post I am going to assume you are a woman. All these suggestions are good and will work over time. Unfortunately, as a woman you will tend to carry your weight in your belly, butt, and thighs. They will become smaller but once again, it takes time.

SarahMorrison1

Takes time I'm in the same boat - my belly and thighs drive me crazy. I started eating more protein and lifting heavier. Interval cardio is also much better for fat loss and muscle building than steady state. It's a struggle I'm also having. I would look into Tabata training and/or check out bodybuilding.com, they have some good articles and tips. I'm starting to get results, but it has taken about three months for me to be able to notice. I also lost more in my boobs than I thought I would! Every one is different. Maybe you're in a rut and your body just needs you to try something new.

zieglerj100

I also have all of your problem areas, except the arms. I'm a twig everywhere except those areas. However, I have managed to reduce their pudge significantly--not through spot reduction which doesn't exist, but through an overall caloric deficit. You should read acaloriecounter.com (http://www.acaloriecounter.com/diet/), seriously; it's a blog and he really knows his stuff. (His sister site is http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/). I lost 45 pounds in ~3 months after what I learned in his blog (he does not actually recommend this drastic of a weight loss, which was several pounds a week). He really just reiterates what we already know, but in a no-bs manner, so it finally hits home.

Say you think you've got 5 pounds of fat on your mid-section. One pound of fat is equal to 3,500 calories; so, you need to lose 17,500 calories (3,500 x 5). I believe the recommended max caloric deficit is 500 calories. So, how many days will it take to burn 17,500 calories at max caloric deficit? It’ll take 35 days (17,500 calories / 500 calories per day).

So you really, truly need to look at how many calories you’re consuming and burning each day. The deficit includes both those figures against each other. Then you also need to figure out what your maintenance calorie level is (http://www.acaloriecounter.com/calculator.php). This will tell you how low your calorie consumption should be, and/or how high your activity level should be (online should tell you how many calories are burned through which exercises). The calculations above will change based on how much of caloric deficit you go into, and how many pounds of fat you want to lose.