Belly fat

Lildarlinz

Okay guys so I know when in a calorie deficit you can’t target a certain area...but if I’m reducing my calories will my belly fat come off a little bit?
I literally have what I call a hanging basket hahahaha!
But I would like a smaller belly so I don’t look 5 months pregnant
Is there anything else I have to do to reduce this?

AnnPT77

If you have enough total body fat to keep losing weight, and stay healthy, then odds are decent that you'll lose some abdominal fat as you lose weight. For many of us, that's the last fat store to deplete. If you don't have enough total body fat to keep losing weight, then recomposition (staying at the same weight, but strength training to slowly gain muscle mass) would be another option, but slow.

Lildarlinz

Hi Ann
How do I know if I have enough total body fat? Xx

AnnPT77 wrote: »

If you have enough total body fat to keep losing weight, and stay healthy, then odds are decent that you'll lose some abdominal fat as you lose weight. For many of us, that's the last fat store to deplete. If you don't have enough total body fat to keep losing weight, then recomposition (staying at the same weight, but strength training to slowly gain muscle mass) would be another option, but slow.

AnnPT77

Lildarlinz wrote: »

Hi Ann
How do I know if I have enough total body fat? Xx

AnnPT77 wrote: »

If you have enough total body fat to keep losing weight, and stay healthy, then odds are decent that you'll lose some abdominal fat as you lose weight. For many of us, that's the last fat store to deplete. If you don't have enough total body fat to keep losing weight, then recomposition (staying at the same weight, but strength training to slowly gain muscle mass) would be another option, but slow.

BMI is a potential screener, so is height to waist-size ratio. There are online estimators for body fat percent, and although a BIA scale will be inaccurate for body fat percent, it will probably not be way out in left field, if values from multiple days are averaged, so it would give you an idea generally where you are, with a margin of error.

None of those are 100% definitive - they're just ways of approximating, or figuring out who needs a closer look. If in doubt, and none of the screening kinds of things help you figure it out, I'd suggest discussing the question with your doctor, asking if in her/his opinion it would be safe for you to lose more weight.

Lildarlinz

I did my BMI and I was 25.9 I am now 24.9 so I have lost weight but I don’t know whether I have lost any fat
Saying that I brought a scale the other day that measures body fat I think I was 33 or 34 and now I’m 30.8 so I don’t know if that makes a difference x

AnnPT77 wrote: »

Lildarlinz wrote: »

Hi Ann
How do I know if I have enough total body fat? Xx

AnnPT77 wrote: »

If you have enough total body fat to keep losing weight, and stay healthy, then odds are decent that you'll lose some abdominal fat as you lose weight. For many of us, that's the last fat store to deplete. If you don't have enough total body fat to keep losing weight, then recomposition (staying at the same weight, but strength training to slowly gain muscle mass) would be another option, but slow.

BMI is a potential screener, so is height to waist-size ratio. There are online estimators for body fat percent, and although a BIA scale will be inaccurate for body fat percent, it will probably not be way out in left field, if values from multiple days are averaged, so it would give you an idea generally where you are, with a margin of error.

None of those are 100% definitive - they're just ways of approximating, or figuring out who needs a closer look. If in doubt, and none of the screening kinds of things help you figure it out, I'd suggest discussing the question with your doctor, asking if in her/his opinion it would be safe for you to lose more weight.

DancingMoosie

So, if you have a bf% around 30, it means you still have a good bit of fat to lose. Continue with your deficit and do some exercise to maintain your muscle mass. When you get your bmi closer to 21, I'm guessing you will notice changes in your bf also. If you notice a trend down in weight, but not fat, you probably need to increase strength training.

hipari

AnnPT77 wrote: »

Lildarlinz wrote: »

Hi Ann
How do I know if I have enough total body fat? Xx

AnnPT77 wrote: »

If you have enough total body fat to keep losing weight, and stay healthy, then odds are decent that you'll lose some abdominal fat as you lose weight. For many of us, that's the last fat store to deplete. If you don't have enough total body fat to keep losing weight, then recomposition (staying at the same weight, but strength training to slowly gain muscle mass) would be another option, but slow.

BMI is a potential screener, so is height to waist-size ratio. There are online estimators for body fat percent, and although a BIA scale will be inaccurate for body fat percent, it will probably not be way out in left field, if values from multiple days are averaged, so it would give you an idea generally where you are, with a margin of error.

None of those are 100% definitive - they're just ways of approximating, or figuring out who needs a closer look. If in doubt, and none of the screening kinds of things help you figure it out, I'd suggest discussing the question with your doctor, asking if in her/his opinion it would be safe for you to lose more weight.

For menstruating women, formerly regular periods turning irregular or stopping altogether is also a sign that weight/fat loss may have gone too far and a doctor should be consulted.

Lildarlinz

Thank you moosie
So if I continue with the calorie deficit and lose the fat, I should see a bit of my tummy shrinking? Xx

DancingMoosie wrote: »

So, if you have a bf% around 30, it means you still have a good bit of fat to lose. Continue with your deficit and do some exercise to maintain your muscle mass. When you get your bmi closer to 21, I'm guessing you will notice changes in your bf also. If you notice a trend down in weight, but not fat, you probably need to increase strength training.

sardelsa

This thread is really helpful and it's pretty much the plan I have followed to get back after gaining or my pregnancies.

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

DancingMoosie

Yes, it just can take a while depending on how you carry your weight. For example, my weightloss showed immediately on my chest, then belly, then thighs. But, I still have a stubborn area of fat and skin on my belly that doesn't go away unless borderline underweight/fat. Other people hold on to weight more in their upper bodies. If you tend to be thicker on top/middle, it might take longer than for someone who tends to hold fat in their butt/thighs.

Lildarlinz

Great stuff thank you!
Someone told me I wouldn’t loss the weight on my belly! I know it won’t come off in one specific area but a few years back I didn’t eat for 6 weeks and I lost loads of weight and I had a flattish tummy (grief it was naughty I know) so it just didn’t make sense
As I said I’m not expecting abs I’m just want a flatter tummy!

Thank you so much! Now I don’t feel defeated or like I’ve been losing weight for nothing xx

DancingMoosie wrote: »

Yes, it just can take a while depending on how you carry your weight. For example, my weightloss showed immediately on my chest, then belly, then thighs. But, I still have a stubborn area of fat and skin on my belly that doesn't go away unless borderline underweight/fat. Other people hold on to weight more in their upper bodies. If you tend to be thicker on top/middle, it might take longer than for someone who tends to hold fat in their butt/thighs.

DancingMoosie

I think it's kind of ridiculous to tell anyone they "can't" lose weight somewhere(unless you were underweight or something). It's kind of like saying you're in starvation mode and can't lose weight...you can undereat and lose weight and starve to death...Please don't do that. Just stick to a moderate deficit and workout those muscles💪

AnnPT77

Moosie & Sardelsa are giving great advice here.

Whoever told you that you can't lose any weight on your belly is . . . um . . . not knowledgeable. At BMI 24.9 and a body fat percent around 30, it's very likely that you do have room to lose some weight still. The majority of that weight will be fat weight; and it's exceedingly likely that some of it will come off your belly.

(Stop listening to that person. Just go out and prove them wrong. ).

Best wishes!

sakurablossoms82

Since I started MFP 3 weeks ago I already lost 3cm around my hips and about 1cm around my waist. But next to tracking my intake I also started to exercise more on a daily basis. So if it's because of me eating less calories or because I exercise more no idea.

psuLemon

Simple equation for a better looking stomach

Moderate deficit + adequate protein + resistance training + time = results

Aggressive weight loss can reduce muscle mass which can make it take longer.

SyrumNeko

My advice is to take the body fat scale result with a MASSIVE pinch of salt - every scale I've ever used over the years has put my bf% around the 30-32% mark, regardless of my weight or measurements at the time (at one point I was a size 8 and fairly muscular, at another a 14 and flabby) which made no sense to me. Anyway, got measured properly with calipers and apparently I'm around the 22-23% mark at the moment. Even that's not exact, but looking at photos of other women online around that bf% it does fit for my current shape! I'd love to get to use a bodpod one day, or a DEXA scan!

Focus on carrying on with what you're doing, keep your sugar intake low (it's AMAZING how much sugar can make you bloat!), make sure you're getting the right macronutrient ratio for you, and you'll see a reduction in your tummy pouch - though I know the wait won't be easy as these things always feel like they're taking FOREVER!