Getting rid of muffin top/belly fat and thigh fat!?

ablot63
ablot63 Posts: 71 Member
in Fitness and Exercise
Hello everyone. This isn't my first time posting this sort of thread, but my situation is a bit different now. I would like to thank everyone on this forum for always being so helpful and supportive though!

My issue is: although I have reached what I initially thought was my goal weight (122 lbs), I still have a significant amount of fat on my midsection and thighs. I have a belly that sticks out, and my muffin top is huge! The sides of my stomach are so big they can be grabbed (not pinched, grabbed). My thighs stick out from the front as well :( this has been a problem since I was at my heaviest weight of 162 lbs. I've lost 40+ lbs but my thighs still stick out! They're not slim or lean but I've been working so hard and it's quite discouraging :( I also have inner thigh fat. In general, I just look really unfit and untoned.

I eat roughly 1200-1400 calories a day.
Breakfast: oatmeal/greek yogurt with granola/cereal/whole wheat toast with peanut butter + fruit.
Lunch: salad/chicken, tuna, or veggie sandwich with whole wheat bread/grilled chicken/sauteed shrimp...etc. + fruit
Dinner: similar to lunch + veggies (no fruit)
Snack: nuts, sometimes dark chocolate, Quest bars, protein shakes

As far as workouts go, I usually do treadmill or walk/run outside. I sometimes do steady state, but more often than not, it's HIIT. Sometimes I'll also do zumba or dance, or go for a bike ride.

I've been told to take up weight training but I have no clue where to start!! I don't want to spend crazy amounts of money on a personal trainer, and my friends and family aren't exactly the type of people to turn to for weight training advice. :/

Please tell me what I can do to lose this excess fat. I've been at it for over 6 months now and I'm at a healthy weight for my 5'3 frame, but I still have plenty of excess fat. This is not at all what I anticipated to look like at this weight :(
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Replies

  • sanfly
    sanfly Posts: 207 Member
    Do you belong to a gym?

    I just read the post below, outlining strong lifts 5x5. If you belong to a gym, would be worth it to pay for one or two training sessions to have someone show you the equipment and correct form

    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • DavPul
    DavPul Posts: 61,406 Member
    122 with protruding belly and thighs? How tall are you?
  • nikibean123
    nikibean123 Posts: 81 Member
    I used to be a swimmer and my thighs have ALWAYS curved outwards at the front (if you look at me side on if you see what I mean) but I think this is the shape of my muscle there. Are you sure it's fat and not just your shape? Sounds like some more toning/strength training could help. The machines at gyms might be a good place to start as they give you some experience before going on to free weights.

    Personally I love the weighted crunch machine!
  • Wilhellmina
    Wilhellmina Posts: 757 Member
    Is that really fat or excess skin?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    sounds like you need to do a bit of body recomposition... eat at maintenance and find a decent lifting routine.
  • LongIsland27itl
    LongIsland27itl Posts: 365 Member
    Well you cannot spot reduce fat, you have to lose it from all around, so regardless of what workouts you do, all that matters is your caloric deficit
  • LTGPSA
    LTGPSA Posts: 633 Member
    What are your sugar numbers like? Are you exceeding your sugar allotment routinely? If I eat too much sugar, I see my midsection get larger.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Well you cannot spot reduce fat, you have to lose it from all around, so regardless of what workouts you do, all that matters is your caloric deficit

    This...and this is why weight is not always the best goal to have.

    I would start lifting if I were you. Eat at a smaller deficet...1200-1400 isn't that much food. Try to find your TDEE and do-10%
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    122 with protruding belly and thighs? How tall are you?

    She's 5'3, so she's roughly my height/weight.


    OP do you have access to a gym?
  • Nissi51
    Nissi51 Posts: 381 Member
    I think you Need to add resistance training to your routine. Hopefully you have or can gain access to a fitness facility. The internet is an amazing tool... Videos that will demonstrate form, lifting routines from beginner to advanced. Body for Life is a great starter lifting program, bodybuilding.com has a list of options.

    It sounds like you need some lean tissue built to move from the "skinny-fat" look.. Congrats on your weight loss!
  • MrsJS5
    MrsJS5 Posts: 41 Member
    122 with excess weight in belly and thighs sounds like me. You just carry weight in your lower body (healthier but frustrating :smile: ). I have the same issue - the muffin top/ belly thing happened more after having kids. If you've had kids, it can really change where you hold fat - it did for me.

    I've started lifting heavier weights. One poster mentioned stronglifts 5x5. I do something similar and it has worked wonders for my lower half and I've only been doing it for two weeks. When your weight is already on the lower end, the results will show faster. Don't worry about bulking up. As the guys will tell you, it's really difficult for men to put on muscle weight so women don't need to worry. It will feel like you are gaining weight because your legs can feel heavier after a workout. Just give it time.

    Look at nutrition too. Get rid of the processed and sugary foods. My weight has not budged a pound since I started lifting but I can definitely see results.
  • bashirley
    bashirley Posts: 1 Member
    I would recommend a checking out bodybuilding.com. They have excellent programs/info/articles to help you meet your goal. On that website there is a 12-week program by Jamie Eason, I think it would be a good one to start with. And then maybe you can read some of their supplementation articles too if that will help. Great job on losing the 40+ lbs. I hope this helps.
  • juleszephyr
    juleszephyr Posts: 442 Member
    Firstly you are at a good weight for your height I would suggest the following, some of which earlier posters have mentioned.

    Eat at TDEE - 10%
    Do some strength Training as well as cardio, maybe also try some Yoga or Pilates as these are good for toning.
    Maybe if you have a big tummy you are bloated due to a food intolerance. Have you tried cutting wheat out of your diet and see if that helps? Substitute with brown rice and potatoes for a couple of weeks and see how you go!
    Ask for advice at the gym about working specific areas.

    Also bear in mind that it takes a while for our skin to re-adjust to our new size and also our minds. Be patient and apply the above and things should improve.
  • Greytfish
    Greytfish Posts: 810
    Weight train.

    Weight Training for Dummies is a Good start for form and exercises. It's inexpensive on Amazon and your local library may have it.

    Chris Gethin's 12 Week plans are also free and good for beginners - and he gives you nutrition plans and workouts grouped by body part.
  • ILoveGingerNut
    ILoveGingerNut Posts: 367 Member
    Join a gym. The subscription fee normally includes 1 session with a personal trainer who will show you what to do according to your fitness level and your targets. Remember, one size doesn't fit all, so be sceptical about generic advice.
  • mccindy72
    mccindy72 Posts: 7,001 Member
    What are your sugar numbers like? Are you exceeding your sugar allotment routinely? If I eat too much sugar, I see my midsection get larger.

    No. Unless you are eating more than your daily calories routinely, you will not get larger. Sugar does not do that. Unless you have some kind of sensitivity to it and you are bloating. It's also possible that when you exceed your sugar, you are exceeding your sodium and retaining water.
  • cmeiron
    cmeiron Posts: 1,599 Member
    I can relate. When I reached my "goal" weight, which was well within a healthy weight for a person my age and height (138lbs, 5'9"), I still carried a lot of body fat (especially around my midsection) and was not happy with how things looked. I started weight training and within 5 or 6 months I saw huge changes in my body shape and continued to drop body fat. I ended up dropping down to 125, which, according to BMI charts, is "underweight" or at the very end of "healthy", but I certainly did not look underweight or scrawny by any means - I just have a smaller frame than I used to think. I agree with everyone else who has suggested weight training. Start now, and lift heavy. Keep eating at a MODERATE deficit , like -10% of your TDEE. Get adequate protein and fat in your diet. Don't worry about cutting sugars or whatever (unless you've got a medical reason to do so) - eat food you enjoy that allows you to hit your calorie and macro targets and make you feel energized for your workouts. (Here's how weight training, non-restrictive eating and a moderate deficit helped me get to where I really wanted to be: http://www.myfitnesspal.com/topics/show/1081300-i-ate-i-trained-i-progressed-w-pics)
  • ablot63
    ablot63 Posts: 71 Member
    Do you belong to a gym?

    I just read the post below, outlining strong lifts 5x5. If you belong to a gym, would be worth it to pay for one or two training sessions to have someone show you the equipment and correct form

    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

    yes i have a gym membership. thanks so much for the link!
  • ablot63
    ablot63 Posts: 71 Member
    122 with protruding belly and thighs? How tall are you?

    roughly 5'3
  • usmcmp
    usmcmp Posts: 21,219 Member
    http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach
  • ablot63
    ablot63 Posts: 71 Member
    I used to be a swimmer and my thighs have ALWAYS curved outwards at the front (if you look at me side on if you see what I mean) but I think this is the shape of my muscle there. Are you sure it's fat and not just your shape? Sounds like some more toning/strength training could help. The machines at gyms might be a good place to start as they give you some experience before going on to free weights.

    Personally I love the weighted crunch machine!

    my thighs do have quite a bit of muscle (when I flex, parts of my thighs are rock solid) but they do also have fat :(
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    muffin tops are more a factor of not wearing correct style or size of bottoms.

    i have over 50 pounds to lose and have a big belly yet when i'm wearing the correct style and fit of pants i dont have muffin top
  • ablot63
    ablot63 Posts: 71 Member
    Is that really fat or excess skin?

    i'm pretty sure it's fat. i can post pictures so you can see
  • ablot63
    ablot63 Posts: 71 Member
    Well you cannot spot reduce fat, you have to lose it from all around, so regardless of what workouts you do, all that matters is your caloric deficit

    This...and this is why weight is not always the best goal to have.

    I would start lifting if I were you. Eat at a smaller deficet...1200-1400 isn't that much food. Try to find your TDEE and do-10%

    yeah my goal isn't to lose weight anymore, since 122 is in the healthy range. what matters to me is the way i look and feel. thanks for the tips!
  • dontgobacktosleep
    dontgobacktosleep Posts: 144 Member
    I really enjoy the Body Space app from bodybuilding.com You can pick a beginner level program and go from there, great mobile tracking. I started with the Dumbell Only Workout by 'silentforge.' It made a big difference with just three days a week.

    If you give it a shot you are welcome to add me on there, RBrayEasyDay :)
  • kimosabe1
    kimosabe1 Posts: 2,467 Member
    work out five times a week an hour each time. Make the muffin leave... I did-u can request me if you'd like......
  • ablot63
    ablot63 Posts: 71 Member
    I think you Need to add resistance training to your routine. Hopefully you have or can gain access to a fitness facility. The internet is an amazing tool... Videos that will demonstrate form, lifting routines from beginner to advanced. Body for Life is a great starter lifting program, bodybuilding.com has a list of options.

    It sounds like you need some lean tissue built to move from the "skinny-fat" look.. Congrats on your weight loss!

    thank you so much!! :) i do have a gym membership, i'll look into body for life :)
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Since you have gym access, I recommend a compound barbell lifting routine like Starting Strength or Stronglifts, for body recomposition.

    I would not recommend eating at much of a deficit at all, maybe 5-10%, because you don't have very much weight to lose at all.
  • ablot63
    ablot63 Posts: 71 Member
    122 with excess weight in belly and thighs sounds like me. You just carry weight in your lower body (healthier but frustrating :smile: ). I have the same issue - the muffin top/ belly thing happened more after having kids. If you've had kids, it can really change where you hold fat - it did for me.

    I've started lifting heavier weights. One poster mentioned stronglifts 5x5. I do something similar and it has worked wonders for my lower half and I've only been doing it for two weeks. When your weight is already on the lower end, the results will show faster. Don't worry about bulking up. As the guys will tell you, it's really difficult for men to put on muscle weight so women don't need to worry. It will feel like you are gaining weight because your legs can feel heavier after a workout. Just give it time.

    Look at nutrition too. Get rid of the processed and sugary foods. My weight has not budged a pound since I started lifting but I can definitely see results.

    wow only 2 weeks?! that's incredible!! this was really encouraging to me. good luck with all your efforts :)
  • Lifelink
    Lifelink Posts: 193 Member
    122 with protruding belly and thighs? How tall are you?

    First thoughts on reading OP was that she's a midget. Only way for this to make sense to me.

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