I have lower stomach fat even though I'm thin??
Millahs26
Posts: 3
Hi everyone.
I really want to get rid of the lower stomach fat I have under my navel, but I don't know how to. I don't want to lose more weight since my BMI is stated as underweight. I'm 161 cm. and I weigh around 43,5 kg.
This is how I would normally eat in a day:
Breakfast: 1dl oatmeal with half a banana or a tablespoon of peanut butter OR a bowl of yogurt (with no sugar and 0,1% fat) with half a banana and a handful of almonds
Lunch: 2 carrots, 2 crispbreads, a whole wheat wrap with veggies & chicken and an apple (I don't eat all this at once, but i eat it from 9.30 - 12.40 at school)
After school/post workout: 2 crispbreads and a piece of fruit OR a healthy smoothie and a crispbread
Dinner: Whatever my mum cooks, but it's usually some meat with a salad and some potatoes/rice/pasta and bread
After dinner: A glass of tea and some fruit if I'm hungry
I workout 5 times a week and this is how my week would look:
Monday: 15 min. cardio + 30 min. full body strenght
Tuesday: 10 min. cardio + 35 min. abs and legs
Wednesday: Off
Thursday: 10 min. on the elliptical trainer + 25 min. of running (sometimes intervals)
Friday: 10 min. cardio + 35 min. abs and arms
Saturday: Off
Sunday: 5-8 kilometer run
I try to drink at least 1,5 L water a day
What can I do?
Thanks
I really want to get rid of the lower stomach fat I have under my navel, but I don't know how to. I don't want to lose more weight since my BMI is stated as underweight. I'm 161 cm. and I weigh around 43,5 kg.
This is how I would normally eat in a day:
Breakfast: 1dl oatmeal with half a banana or a tablespoon of peanut butter OR a bowl of yogurt (with no sugar and 0,1% fat) with half a banana and a handful of almonds
Lunch: 2 carrots, 2 crispbreads, a whole wheat wrap with veggies & chicken and an apple (I don't eat all this at once, but i eat it from 9.30 - 12.40 at school)
After school/post workout: 2 crispbreads and a piece of fruit OR a healthy smoothie and a crispbread
Dinner: Whatever my mum cooks, but it's usually some meat with a salad and some potatoes/rice/pasta and bread
After dinner: A glass of tea and some fruit if I'm hungry
I workout 5 times a week and this is how my week would look:
Monday: 15 min. cardio + 30 min. full body strenght
Tuesday: 10 min. cardio + 35 min. abs and legs
Wednesday: Off
Thursday: 10 min. on the elliptical trainer + 25 min. of running (sometimes intervals)
Friday: 10 min. cardio + 35 min. abs and arms
Saturday: Off
Sunday: 5-8 kilometer run
I try to drink at least 1,5 L water a day
What can I do?
Thanks 0
Replies
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My understanding is you cannot spot reduce any one part of you. You do a lot of cardio, so if you want to show those abs a bit more, try lifting some heavier weights to build muscle. There are a lot of nice folks here that can give you fantastic lifting advice.0
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Have you tried cutting out white processed carbs and sugar? Switching to only 100% whole wheat/grain breads and pastas, brown rice, and non-processed sugars like agave, honey, real maple syrup, stevia, coconut palm sugar etc?
Mine isn't completely gone I definitely have a ways to go, but I only really noticed a reduction in that area once I started trying to cut out as much processed foods as I possibly could. You often hear things like abs are made in the kitchen and from my experience and journey I totally have to agree.
http://www.thefitnessfashionista.com/abs-are-made-in-the-kitchen has some good information.0 -
Definitely go low carb to get rid of the last of your fat. Look for ketogenic diets that bodybuilders use to get ripped before a contest. Not a long term solution, but it ought to shake up your metabolism. Eliminating starches, processed foods (if you can't wash it before you eat it, avoid) and sugars. Get rid of breads and pastas entirely, sweet potatoes instead of regular (and in very low amounts) more protein and more vegetables.1
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Reassess what you're eating.0
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I workout 5 times a week and this is how my week would look:
Monday: 15 min. cardio + 30 min. full body strenght
Tuesday: 10 min. cardio + 35 min. abs and legs
Wednesday: Off
Thursday: 10 min. on the elliptical trainer + 25 min. of running (sometimes intervals)
Friday: 10 min. cardio + 35 min. abs and arms
Saturday: Off
Sunday: 5-8 kilometer run
I try to drink at least 1,5 L water a day
What can I do? Thanks
What does the "full body strength...abs and arms...abs and legs" consist of exactly?
I would say you're doing too much cardio and suggest you start lifting weights which will help shift the fat and build some muscle.0 -
Definitely go low carb to get rid of the last of your fat. Look for ketogenic diets that bodybuilders use to get ripped before a contest. Not a long term solution, but it ought to shake up your metabolism. Eliminating starches, processed foods (if you can't wash it before you eat it, avoid) and sugars. Get rid of breads and pastas entirely, sweet potatoes instead of regular (and in very low amounts) more protein and more vegetables.
This is unnecessary.
OP, less cardio, more strength. And I suggest doing compound moves, or even bodyweight exercises that focus more on your entire body, not isolation. I'm curious to know what "abs and arms" consist of too.
Edit to say: Eat more, preferably protein. As you say you are underweight or close to it, I would suggest some bulk and cut cycles to get the look you're probably going for.0 -
That's typically the last area you'll lose body fat so you'll need to build muscle to avoid losing weight.0
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There is a tremendous amount of research into blood flow, lipolysis, etc, but the general consensus (scientifically speaking, of course) is that these trouble areas consist of adipose tissue that was the first to accumulate on your body and it will be the last to go as well. The "stubborn fat zones" as they have been dubbed by struggling dieters are problematic for a variety of reasons, but suffice to say that lack of blood flow that is critical for transport of broken down fat to other tissues for "burning" is the most pertinent.
I always feel bad for people in the gym that spend hours trying to spot reduce using hypertrophy rep schemes to try and target a rump that won't shrink or their bingo wings that just won't budge. The same could be said for someone hoping to eliminate those areas of fatty tissue before everything else, because it would be an equally futile attempt at bypassing your body's natural progression to becoming the lean, look-good-naked machine that you always dreamed it could become.
Just be patient and keep working at it, your trouble areas will eventually fade away with time. Just don't go overboard in an attempt to beat it down with force, as that could backfire as well.
Also worth noting, for men the trouble areas are usually lower back fat and abdominals, whereas women tend to accumulate stubborn fat in their lower bodies (prominently hips and thighs).
Hope that helps.0 -
You eat low protein, low fat, and you do too much cardio.0
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This is a really good post as I have the same issue and have been very frustrated same as yourself:sad:. I do try to keep to my 1200 kals a day and have lost 4 kilos since November; however the puff of fat under the navel is not going away. In order to lose the weight along with the dieting I did lots of cardio however just recently started with weights which may have been a mistake according to many of the answers to your post.
My fitness trainer did include 30 to 45 minutes of Cardio minimum 3 times a week along with weights so
I am a bit surprised that so many posters feel that you are doing too much cardio. My trainer did criticize the fact that
I did not do the weights as recommended but he thought that cardio exercise is just as important for fat lost. The opinion here seems to be different?
I do hope that many more people will post as I am also curious. if my new plan gets rid of the fat puff I will definitely post.
hope things get better.0 -
you're supposed to have fat there. and if your BMI is that low, then I think you're probably exaggerating the size of the fat in your mind. The human body is not supposed to be 0% body fat... 0% body fat is dead. Also, healthy amounts of body fat look good. You see yourself from the worst angle, i.e. looking down which makes stomach flab look bigger than it is.
What is your goal in terms of looks? Are you trying to look like airbrushed pictures of models? Even those models don't look like their pics, hence the reason why they were airbrushed. Even models have their little flabby bits here and there, you don't see them because they're airbrushed out of pictures.
Unfortunately the state of our society now is such that a lot of people think that any fat on the human body is too much and shouldn't be there.... well that's not the case. The healthy body fat percentage range for women is 18-28%. By all means have goals and there's nothing wrong with aesthetics being your main goal, so long as what you're aiming for is healthy (both physically and mentally) and achievable.
OP I'm betting you already look fantastic. If you're not happy with how you look, then doing a decent strength training programme to firm up your body is probably what you need, and probably gaining weight (i.e. lean mass) as well:. Check this out: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
if you really do have a lot of fat (i.e. it's not just you exaggerating it in your mind) even though your BMI is so low, then you absolutely must build up your lean body mass for health reasons.0 -
EuroDivas,
The simple fact of the matter is this: cardio is great for health, but not necessary for fat loss. At all.
Fat loss should be managed through diet alone.
If you don't like doing cardio and you're more likely to adhere to your fat loss plan by omitting it, or replacing it with something like strength training, then by all means, go for it.0 -
google 'fupa exercises' yes its called a fupa. no i didnt make it up0
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This is a really good post as I have the same issue and have been very frustrated same as yourself:sad:. I do try to keep to my 1200 kals a day and have lost 4 kilos since November; however the puff of fat under the navel is not going away. In order to lose the weight along with the dieting I did lots of cardio however just recently started with weights which may have been a mistake according to many of the answers to your post.
My fitness trainer did include 30 to 45 minutes of Cardio minimum 3 times a week along with weights so
I am a bit surprised that so many posters feel that you are doing too much cardio. My trainer did criticize the fact that
I did not do the weights as recommended but he thought that cardio exercise is just as important for fat lost. The opinion here seems to be different?
I do hope that many more people will post as I am also curious. if my new plan gets rid of the fat puff I will definitely post.
hope things get better.
Cardio can help create a bigger deficit which will lead to fat loss, but the OP stated that she is UNDERWEIGHT. Hence, the suggestion for more calories and strength training, less cardio.0 -
Thanks Bradley!!0
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You bet.
amandakev, unfortunately the blood flow of fat cells and the adjacent skeletal muscle are independent of one another so no matter how unsightly the FUPA in question might be, a billon sit-ups on the nearest bosu ball aren't going to have any impact other than perpetuating the myth of spot reduction.
As much as I enjoy yoga pants and bending at the waist, it's going to ultimately be a matter of time, patience and adherence to proper diet.0 -
That's where estrogen is stored, so it's perfectly normal to have it as a woman. The appearance/flatness of that area of the body has a lot to do with genetics.0
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I recommend doing a lot of sit-ups/ crunches everyday0
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Everyones bodies are different, however I know a girl that has a similar little pocket even though she has low body fat; Its just genetics and she has excepted that and looks/feels great. Whilst the last bits of stubborn fat will go for some people when their percentage body fat drops into the athletic range for others it wont.
I would say you have a couple of options 1) Increase protein and weights and become more shredded, this is will take dedication and you may need to be getting towards the abs of female body builder before it goes. 2)Except that you are in great shape, you eat and drink healthy and some fat is good for you (looks and health wise). Remember part of the reason our bodies have evolved to store fat in different places is due to mate selection and guys generally dont like girls with no body fat.
The last thing i would say is that if your BMI is underweight/near underweight don't reduce your calorie intake anymore, if anything increase it ! before asthetics the most important thing is your health. Dont be fooled into thinking very low body fat, hammering exercise and low calories is the key to longevity, chances are you will be putting you body under alot of stress, the key is balance.0 -
I want to get rid of the fat in that area as well but im working on the other parts of my body right now.0
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Greatly reduce your simple carbs and do it for a very long time with cardio. Simple carbs, fruits send the fat right to your belly.0
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I can't believe people are telling a school girl who is medically underweight and exercises 5 times a week with a low calorie intake to reduce carbs and fruit and increase cardio !. She may lose the very last bit of body fat on her tummy but may also damage her heart, fertility, bones, skin, hair and digestion at this vital development stage in a young womans body. If you are medically overweight then fine reduce carbs or calories, (the idea that specifically eating fruit puts fat on your belly is BS!!). If you are underweight eat a healthy balanced diet, don't be cutting out vital food groups that provide you with energy and vitamins. Speak to a personal trainer and or dietitian look at healthy ways to increase your calorie intake with the right food groups and an exercise regieme that will help you build muscle and keep you fit.0
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I can't believe people are telling a school girl who is medically underweight and exercises 5 times a week with a low calorie intake to reduce carbs and fruit and increase cardio !. She may lose the very last bit of body fat on her tummy but may also damage her heart, fertility, bones, skin, hair and digestion at this vital development stage in a young womans body. If you are medically overweight then fine reduce carbs or calories, (the idea that specifically eating fruit puts fat on your belly is BS!!). If you are underweight eat a healthy balanced diet, don't be cutting out vital food groups that provide you with energy and vitamins. Speak to a personal trainer and or dietitian look at healthy ways to increase your calorie intake with the right food groups and an exercise regieme that will help you build muscle and keep you fit.
I agree. Clearly most of the people that replied didn't read the OP, just the thread title. Or at least I hope that was the case. I'd hate to think people here want an underweight girl to cut calories.0 -
I recommend doing a lot of sit-ups/ crunches everyday
this is ridiculous. You can't lose fat in one specific area by working those muscles with situps. OP is not eating enough . She needs to eat a surplus of calories, preferably protein, and start heavy lfiting to increase her muscle mass. Increased muscle mass will change her form and make her belly look flatter (if there is even noticeable fat there, which I kind of doubt).0 -
this makes no sense. Cardio, as the name implies, is for cardiac fitness (heart working more efficiently). She's already exercising a lot, and not eating enough, so your recommendation to eat less is dangerous.Greatly reduce your simple carbs and do it for a very long time with cardio. Simple carbs, fruits send the fat right to your belly.0 -
Recently went to a health class at the local extension service. The belly fat your talking about is the hardest to loose. The plus side is it's less hazardous to your health than had it been higher.
I know it's hard but don't focus on reducing the belly fat. Focus on small healthy lifestyle changes that can make you healthier than you are now. It will come down it just takes patience & work. By being focused on the one area people tend to quite due to lack of results they want.0 -
This is a really good post as I have the same issue and have been very frustrated same as yourself:sad:. I do try to keep to my 1200 kals a day and have lost 4 kilos since November; however the puff of fat under the navel is not going away. In order to lose the weight along with the dieting I did lots of cardio however just recently started with weights which may have been a mistake according to many of the answers to your post.
My fitness trainer did include 30 to 45 minutes of Cardio minimum 3 times a week along with weights so
I am a bit surprised that so many posters feel that you are doing too much cardio. My trainer did criticize the fact that
I did not do the weights as recommended but he thought that cardio exercise is just as important for fat lost. The opinion here seems to be different?
I do hope that many more people will post as I am also curious. if my new plan gets rid of the fat puff I will definitely post.
hope things get better.
Cardio can help create a bigger deficit which will lead to fat loss, but the OP stated that she is UNDERWEIGHT. Hence, the suggestion for more calories and strength training, less cardio.
x1000. I hate seeing people rag on cardio so much. No it isn't neccesary, yes, it does help. 0 -
This is a really good post as I have the same issue and have been very frustrated same as yourself:sad:. I do try to keep to my 1200 kals a day and have lost 4 kilos since November; however the puff of fat under the navel is not going away. In order to lose the weight along with the dieting I did lots of cardio however just recently started with weights which may have been a mistake according to many of the answers to your post.
My fitness trainer did include 30 to 45 minutes of Cardio minimum 3 times a week along with weights so
I am a bit surprised that so many posters feel that you are doing too much cardio. My trainer did criticize the fact that
I did not do the weights as recommended but he thought that cardio exercise is just as important for fat lost. The opinion here seems to be different?
I do hope that many more people will post as I am also curious. if my new plan gets rid of the fat puff I will definitely post.
hope things get better.
Cardio can help create a bigger deficit which will lead to fat loss, but the OP stated that she is UNDERWEIGHT. Hence, the suggestion for more calories and strength training, less cardio.
x1000. I hate seeing people rag on cardio so much. No it isn't neccesary, yes, it does help.
cardio is very good for improved cardiac fitness and efficiency, and can help with creating a calorie deficit. However, it is just one piece in an intricate puzzle, and increasing cardio will not help with OP's current question of trying to lose a bit of belly fat, especially if she's already undereating.0 -
google 'fupa exercises' yes its called a fupa. no i didnt make it up
You can't spot reduce with exercise.
OP, a little bit of tummy there is considered sexy. But if you desire change, drop or decrease the cardio and hit the weights. Increase your protein to at least 1g/lb of lean body mass.0 -
This is a really good post as I have the same issue and have been very frustrated same as yourself:sad:. I do try to keep to my 1200 kals a day and have lost 4 kilos since November; however the puff of fat under the navel is not going away. In order to lose the weight along with the dieting I did lots of cardio however just recently started with weights which may have been a mistake according to many of the answers to your post.
My fitness trainer did include 30 to 45 minutes of Cardio minimum 3 times a week along with weights so
I am a bit surprised that so many posters feel that you are doing too much cardio. My trainer did criticize the fact that
I did not do the weights as recommended but he thought that cardio exercise is just as important for fat lost. The opinion here seems to be different?
I do hope that many more people will post as I am also curious. if my new plan gets rid of the fat puff I will definitely post.
hope things get better.
Cardio can help create a bigger deficit which will lead to fat loss, but the OP stated that she is UNDERWEIGHT. Hence, the suggestion for more calories and strength training, less cardio.
x1000. I hate seeing people rag on cardio so much. No it isn't neccesary, yes, it does help.
cardio is very good for improved cardiac fitness and efficiency, and can help with creating a calorie deficit. However, it is just one piece in an intricate puzzle, and increasing cardio will not help with OP's current question of trying to lose a bit of belly fat, especially if she's already undereating.
Wasn't specifically talking about the OP's situation. Just in general.0
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