struggling with loosing stomach fat.

rachelljenkins

Hello I'm struggling to lose stomach fat. just need to tone up more than any thing.
I have lost quite abit of weight and not sure if it's something that I will just be stuck with.
is it diet or is there any exercises I should be doing.
thanks for any help. Rachel

Sp1tfire

You may find more helpful answers in the maintaining weight / general section of the forums.
It is nearly impossible to target certain areas of fat.

sardelsa

Definitely check out this thread:

community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

MissusMoon

Yeah, so do I. I've got a sixpack under the loose skin and residual fat. The answer is in a caloric deficit.

Macy9336

My stomach is the last place I lose weight and first place I put it on.
Certain food also cause bloating in me. You can check out foods that cause bloating/gas and avoid them to help with stomach definition.

psuLemon

rachelljenkins wrote: »

Hello I'm struggling to lose stomach fat. just need to tone up more than any thing.
I have lost quite abit of weight and not sure if it's something that I will just be stuck with.
is it diet or is there any exercises I should be doing.
thanks for any help. Rachel

There are a variety of reasons. But generally body fat is too high and potentially body composition is not adequate (seen a lot in people at the low end of the weight class and those who aggressively lost weight since they lost more muscle too); and there is a genetic component on where you store fat. So it's possible you have to cut more fat, but there is also a possibility you'd have to gain muscle/weight and then subsequently cut the fat you gained (bulk/cut). Or you could eat around maintenance, get adequate protein and follow a progressive overload resistance program and hope to recomp.

rachelljenkins

thank you everyone for your help. I just find it difficult to stick to one diet/information as I keep reading different information that sometimes conflict with each other.....I would love to have a nosey at what other people are eating during the day. if people don't mind me having a look. thanks

bethany_rose8

MissusMoon wrote: »

Yeah, so do I. I've got a sixpack under the loose skin and residual fat. The answer is in a caloric deficit.

MissusMoon wrote: »

Yeah, so do I. I've got a sixpack under the loose skin and residual fat. The answer is in a caloric deficit.

This, I think is incorrect in her case.
It sounds like she needs a solid weight training routine and needs to eat at maintenance.

rachelljenkins

I'm booked in for a weight training programme this week. I also want to up my protein. Do I need to eat a certain percent to body weight? And any tips on vegetarian options on protein? Also what do people think about protein shakes and bcaa?
thanks

Froggyh

rachelljenkins wrote: »

I'm booked in for a weight training programme this week. I also want to up my protein. Do I need to eat a certain percent to body weight? And any tips on vegetarian options on protein? Also what do people think about protein shakes and bcaa?
thanks

When you say vegetarian I'm going to assume lacto ovo. Good sources of protein would include:

• Dairy, especially Greek yoghurt. A 0.75 cup/175g serving contains around 18g of protein. Cottage cheese has a similar amount of protein.
• Eggs. 2 eggs contain around 12g of protein.
• Pulses, especially lentils. 100g of lentils (approx. 0.5 cup) contains 9g of protein. Pulses do contain more carbohydrates than protein, but they're still solid sources of protein, especially in the quantities we tend to eat them in.
• Protein powder. I toss a scoop of protein powder into my morning smoothie to increase its staying powder. Personally, I wouldn't take a protein shake because I find protein alone just won't fill me up (I need caaaaaaaaarbs) and, in fact, in general I find whole foods just keep me satisfied better than processed foods. YMMV.

There are also a lot of vegetarian foods that are too low in protein to serve as your primary source of protein, but can give you another 5g here, 10g there. For instance:

• Nuts and seeds. These vary, and usually contain more fat than they do protein, but they're great for sneaking in a few extra grams here and there (eg having cashews as a snack, or sprinkling hemp seeds on a salad).
• Whole grains. Like pulses, these are higher in carbohydrates than protein (100g of brown rice, for instance, has 2.6g of protein), but as with nuts and seeds can add a bit more protein to a meal.
• Some vegetables, like broccoli, which has the same amount of protein per weight as brown rice. Peas are another vegetable that provides a modest amount of protein.

What I tend to do is ensure I include something from the top list at every meal, and supplement with the bottom list.

Okiludy

Even full on vegans can get a decent protein powder. I mix a vegan powder and egg white protein with almond milk for a fast breakfast. I am not even vegan but a soy free and lactose free goes over well in my house as I have a soy allergy and my wife has a lactose intolerance. Heck it's even cheaper per serving than the egg white powder at 21g of protein instead of 25g.

Hemp Seed, Pea, Brown Rice, Chia Seed proteins should be in a vegan powder as this will get you all the essential amino acids. Pea protein is relatively cheep but it is missing some and needs to be paired with other sources. It will not be absorbed into the body as fast or as efficiently as whey or egg but it is better than not getting enough of the things needed to rebuild muscles after weight training.

rachelljenkins

thank you both replies have been really helpful. definitely going to take this information in, also gave me some ideas to add to my meals because I tend to sick to the same meal and it getting really boring.
thanks