Fat Loss Help
hayleigh3090
Posts: 3
HELP!
24 Y/O Female 5ft 1-2" 67kg
No matter what I try I am unable to lose any real fat, especially around my stomach.
I workout 3-4 times a week, generally a metafit class then 20-40 minutes of weights. I eat pretty healthy (I've picked up a lot of info over the years regards to a healthy diet so it's not like I'm deluded into thinking certain foods are good for you because they are marketed as 'healthy' 'low fat' etc) and don't eat to excess. Yes im only human and I do have the occasional bad day but who doesn't?
I've been unhappy with my weight for years now and just nothing I try works. I'm currently 5ft 1-2" and around 67-68kg (I do have some muscle) only looking to drop about 6 pounds, maybe up to around 10 (because I've never been that weight with muscle im not sure what my goal is exactly) Building muscle isn't an issue as my legs/butt are toning up, arms are getting bigger and my core is pretty solid, i just cant get any definition because i cannot shift the fat!
Any advice welcome
24 Y/O Female 5ft 1-2" 67kg
No matter what I try I am unable to lose any real fat, especially around my stomach.
I workout 3-4 times a week, generally a metafit class then 20-40 minutes of weights. I eat pretty healthy (I've picked up a lot of info over the years regards to a healthy diet so it's not like I'm deluded into thinking certain foods are good for you because they are marketed as 'healthy' 'low fat' etc) and don't eat to excess. Yes im only human and I do have the occasional bad day but who doesn't?
I've been unhappy with my weight for years now and just nothing I try works. I'm currently 5ft 1-2" and around 67-68kg (I do have some muscle) only looking to drop about 6 pounds, maybe up to around 10 (because I've never been that weight with muscle im not sure what my goal is exactly) Building muscle isn't an issue as my legs/butt are toning up, arms are getting bigger and my core is pretty solid, i just cant get any definition because i cannot shift the fat!
Any advice welcome
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Replies
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We all have sections of our bodies that are slow to lose the fat. It sounds like, for you, your midsection is your last to lose spot. Since you cannot spot reduce, you will likely have to get pretty lean in order to see a lot of progress in that area.
Your weight in kg translates to 147 pounds. To be frank, I'm not sure how much loss you'll see in that area at 137-141 pounds, considering your height. No two people are the same but I'm 5'6", just over 150, and I still have a substantial amount of fat in my stomach area (it's my problem spot too.) I'm hoping that losing another 8-10 pounds next year will see it gone but I'm not even sure about that. Considering that you are 4+ inches shorter, I would think that you'll have to go quite a bit lower as well.0 -
You reduce body fat by CONSISTENTLY staying at a calorie deficit. People that don't lose fat usually aren't being consistent.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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You need to log EVERYTHING you eat, making sure you have a healthy calorie deficit, and drink plenty of water (and no calories i.e. avoid juice/soda etc). Weight loss is only 20% exercise, the rest is diet. Good luck honey! Oh and if you're unsure about how much you should lose, you could always consult a BMI calculator for a rough idea. Xx0
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Caloric deficit equals weight loss.0
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hayleigh3090 wrote: »HELP!
24 Y/O Female 5ft 1-2" 67kg
No matter what I try I am unable to lose any real fat, especially around my stomach.
I workout 3-4 times a week, generally a metafit class then 20-40 minutes of weights. I eat pretty healthy (I've picked up a lot of info over the years regards to a healthy diet so it's not like I'm deluded into thinking certain foods are good for you because they are marketed as 'healthy' 'low fat' etc) and don't eat to excess. Yes im only human and I do have the occasional bad day but who doesn't?
I've been unhappy with my weight for years now and just nothing I try works. I'm currently 5ft 1-2" and around 67-68kg (I do have some muscle) only looking to drop about 6 pounds, maybe up to around 10 (because I've never been that weight with muscle im not sure what my goal is exactly) Building muscle isn't an issue as my legs/butt are toning up, arms are getting bigger and my core is pretty solid, i just cant get any definition because i cannot shift the fat!
Any advice welcome
Yabbut ARE YOU EATING AT A DEFECIT?
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You reduce body fat by CONSISTENTLY staying at a calorie deficit. People that don't lose fat usually aren't being consistent.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
all of this... so OP, do you use a food scale and do you log your calories?
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If you are carrying weight around your mid section and are looking to burn fat and not necessarily lose a particular amount of weight - a calorie deficit alone will not get you definition. You need to avoid specific foods and drink tons of water and that will help reduce the fat specifically, while maintaining your deficit. Things like processed foods, high sugar foods (processed or otherwise) and dairy all tend to hang out on the mid section. Especially in women. If you scale back these areas you will be able to get the definition you are looking for! Look at all the fitness competitors and what they eat to get rid of that stubborn fat and get that definition 0
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If you are carrying weight around your mid section and are looking to burn fat and not necessarily lose a particular amount of weight - a calorie deficit alone will not get you definition. You need to avoid specific foods and drink tons of water and that will help reduce the fat specifically, while maintaining your deficit. Things like processed foods, high sugar foods (processed or otherwise) and dairy all tend to hang out on the mid section. Especially in women. If you scale back these areas you will be able to get the definition you are looking for! Look at all the fitness competitors and what they eat to get rid of that stubborn fat and get that definition
rubbish - rot - not true - not proven - Bro-Science
BINGO!0 -
If you are carrying weight around your mid section and are looking to burn fat and not necessarily lose a particular amount of weight - a calorie deficit alone will not get you definition. You need to avoid specific foods and drink tons of water and that will help reduce the fat specifically, while maintaining your deficit. Things like processed foods, high sugar foods (processed or otherwise) and dairy all tend to hang out on the mid section. Especially in women. If you scale back these areas you will be able to get the definition you are looking for! Look at all the fitness competitors and what they eat to get rid of that stubborn fat and get that definition
No.. if you want a flat stomach, you need a calorie deficit and genetics to be on your side. And in many cases, resistance training and adequate proteins will help with the composition.
The only time you need to avoid certain foods is if you have a medical condition or tend to binge on that certain food causing you to go out of a deficit.
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If you are carrying weight around your mid section and are looking to burn fat and not necessarily lose a particular amount of weight - a calorie deficit alone will not get you definition. You need to avoid specific foods and drink tons of water and that will help reduce the fat specifically, while maintaining your deficit. Things like processed foods, high sugar foods (processed or otherwise) and dairy all tend to hang out on the mid section. Especially in women. If you scale back these areas you will be able to get the definition you are looking for! Look at all the fitness competitors and what they eat to get rid of that stubborn fat and get that definition
Not true at all. Please do not follow this advice, it's highly unnecessary, it would only work due to the fact you would be taking in less calories. No other reason. Perhaps might reduce bloating if you're sensitive to sugar or something.
Just eat at a deficit, not too great, and keep like that a while. It'll take a long time, I have the same problem, but that's all there is to it good luck 0 -
I am just passing on the advice of my trainer to do 1 hour of cardio every day, but stay within the appropriate heart rate zone. I do intervals, 3 minutes at the lower zone and 12 minutes in the higher zone. For me, it is just walking on my treadmill and adding incline during the 12 minutes interval. He determined my heart rate zone from my age. FWIW.
Best,
F0 -
I am just passing on the advice of my trainer to do 1 hour of cardio every day, but stay within the appropriate heart rate zone. I do intervals, 3 minutes at the lower zone and 12 minutes in the higher zone. For me, it is just walking on my treadmill and adding incline during the 12 minutes interval. He determined my heart rate zone from my age. FWIW.
Best,
F
This will not matter if the OP isn't eating at a calorie deficit. You can't outexercise a bad diet.0 -
I generally stick to around 1200 calories, plenty of water too. Some days I actually find it hard to hit the 1200 (especially with workouts)
Today for example I still have around 150 calories for the day after breakfast, lunch, snacks and pre-entering dinner and that's before a workout.
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Honestly, I don't know why you would be on 1200 calories since you are young and exercise. At this point, you should be aiming for 1/2 to 1 lb per week max. But do you use a food scale and do you log your calories?0
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hayleigh3090 wrote: »I generally stick to around 1200 calories, plenty of water too. Some days I actually find it hard to hit the 1200 (especially with workouts)
Today for example I still have around 150 calories for the day after breakfast, lunch, snacks and pre-entering dinner and that's before a workout.
If this was true you would be losing weight, are you?
words like 'generally' and 'pre-entering' are concerning - do you weigh all food and log it accurately
re-focus on your diet, lift heavy0 -
I am just passing on the advice of my trainer to do 1 hour of cardio every day, but stay within the appropriate heart rate zone. I do intervals, 3 minutes at the lower zone and 12 minutes in the higher zone. For me, it is just walking on my treadmill and adding incline during the 12 minutes interval. He determined my heart rate zone from my age. FWIW.
Best,
F
Your trainer is working off of very old information. Zones have been debunked and there is no reason to do cardio every day. In fact, if you work the same muscles daily, you can increase fatigue which can lead to injury.
http://alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html
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