HELP: Want to loose lower belly bulge

dimples_and_dogs

41YR, F, 5’9” 139 pounds. Eat well, but nothing is off limits for balance. (Very little ultra-refined foods.)

- Workout at OTF 5X/week
- Get my daily fibre
- Drink my water
- Get 8 hours sleep

Can’t get rid of this lower belly fat. Not a new issue - always been there. Only goes away when I’m down to 130-135 pounds which involves an unsustainable diet and honestly, is probably too skinny for the rest of my body.

Have some ongoing bloat/constipation issues, which doesn't help. But there's a layer of fat over my bloat that doesn't help. Tried no garlic/onion (FODMAP) - no help. Don’t eat a lot of dairy. Tried no refined carbs - no help

At a loss. Any suggestions ideas would be useful.

Side - suck in
Front - relaxed
Side - relaxed

puffbrat

https://community.myfitnesspal.com/en/discussion/10689837/does-this-uterus-make-my-stomach-look-fat/p1

apullum

First, read the thread that @puffbrat posted.

Second, you can't spot reduce fat. You can recomp to build muscle in specific areas and reduce body fat, but you cannot control where the body burns fat from.

Third, if you have persistent bloat/constipation and have not talked to your doctor about it, see your doctor.

middlehaitch

Going by the photos you have posted on the ‘uterus’ thread.

You have a bit of pelvic tilt that may be pushing your lower abdomen forward.
Improving your posture and strengthening and engaging your abs may help.

Have you given birth? And if so have you ever been checked for diastasis recti?
This is a separation of the abdominal muscles and can be improved with specific exercise.

Genetics also play a part. I carry more fat on my upper abdomen (between belly button and ribs) and no matter my weight, my body fat percentage, etc, etc, it is still there.

I don’t think trying to be at a lower weight, which you don’t find comfortable anyway, is the answer.
Improving posture and strengthening your abdominals could help to a certain degree.

If you haven’t, it may be worth a check up by your dr/ob even though you have always had this body shape.

Cheers, h.

dimples_and_dogs

I haven’t had children. Thanks for note on posture. I have decent ab strength already, but you can always improve! Agree it may be genetics, but can’t hurt to go to the doctor about it as well.

amy19355

Have you tried focusing on core/ab workouts to train those muscles to stay engaged more often than not? I don’t know if all the way flat is a reasonable target, just maybe the body wants a little padding? Good luck!

Cora0477

If you are having trouble with bloat and constipation as well, I would get tested for Celiac. I have a couple friends who have the disease and being diagnosed changed their lives for the better. If it’s not Celiac, the doctor may be able to shed light on what it could be.

mom23mangos

I would admit that is very pronounced and would vote for a trip to the Dr/gyno. You could have cysts or uterine fibroids. Or it’s just quite possibly the genetic lottery of where you store fat, because it doesn’t look like you gave much anywhere else. A Dexa scan might be able to help you determine that if the Dr. visit doesn’t show anything.

rheddmobile

Your tummy looks asymmetrical to me, which makes me wonder about cysts or fibroids. Definitely go to the doctor and don’t stop until you find a doctor who takes you seriously, at least seriously enough to get an ultrasound and see if anything is in there other than what should be.

cupcakesandproteinshakes

It may be just how your body stores fat. It actually looks fine to me. It’s all too easy to get hyper focussed on what is really a minor imperfection.

You are in a good place to recomp if a lower weight is not sustainable. Get yourself on a reputable resistance training programme and be patient as changes are slow.

I’m same height as you and seven pounds lighter. I’ve been recomping for 2 and a half years. Progress is slow but I’m definely seeing ab definition. There’s still some fat in my tummy though. My programming does not include direst ab work but compound lifts like deadlift squat bench lunge etc.

You could add in some direct ab work like ab wheel, hanging leg raises. I’m not an expert in ab work though others may have some better ideas. I wouldn’t bother with crunches personally.

kshama2001

Did you see the Nov 10 cyst post on the uterus thread? https://community.myfitnesspal.com/en/discussion/comment/44402558/#Comment_44402558

My abdomen is distorted by several large uterine fibroids. They are hard and these days blow up a little during my period and a lot when I ovulate (this wasn't always the case).

I suggest you visit your GYN to rule out issues like cysts and fibroids.

staticsplit

Seconding going to the doc. Could be cysts.

In the mean time, maybe weight lifting, recomp might help?

But also in general I think it looks like a nice tummy.