Trouble losing belly fat :(
sweetjess195
Posts: 19 Member
I am a 27 year old female. I've always been pretty skinny my entire life however, that was due to the stress of break-ups where I wasn't eating and lost a lot of weight in a short amount of time. I never really learned how to eat right and what "in moderation" meant.
A few summers ago, I gained a lot of weight in a short period of time. I had previously gone through a bad break-up and lost a lot of weight, and after moving forward, was still eating like I did when I was stressed/depressed. Sure, Bojangles once a day won't make you gain weight when its the only thing you're eating, but when I was eating that (thinking it would be ok) plus drinking and pizza and so forth, it caught up to me QUICKLY!
Within the last month, I REALLY started watching what I was eating. I have almost entirely cut out processed foods. I will admit, I do have the occasional helping of trailmix that includes m&ms and dried fruit, but I log everything in My Fitness pal. I also take progress pictures every Friday morning to compare. This morning I compared my current photos to my very first photos on April 15 and although I see a difference, I feel like the way I've been eating and exercising should have shown better results.
With that said, I feel stuck. I am a VERY active person. I exercise 5-6 times a week and sometimes twice a day. For example, last week's schedule was:
Monday: Athletic Conditioning class at my gym (this class includes HIIT). During this class, I burn anywhere from 500-700 calories
Tuesday: Athletic Conditioning (500-700 calories) and my softball game (I usually burn between 400 and 500 calories during one game)
Wednesday: Athletic Conditioning (500-700 calories)
Thursday: Athletic Conditioning (500-700 calories) and my softball game (400-500 calories)
Friday: Off
Saturday: 30 minutes cardio on the elliptical machine and 30-45 minutes weights (I typically burn between 400-600 calories when I do my own workouts)
Sunday: Athletic Conditioning (500-700 calories)
The week sometimes varies. Some days I won't have time to go to Athletic Conditioning before softball or I may take 3 days off, but that is rare. I also try to eat more during the days I do a gym class and play softball since I typically burn over 1000.
My diet is pretty simple. For breakfast I have gluten free oatmeal with stevie, cinnamon, chopped pecans and blueberries. Lunch is one of the tuna creation packets and veggies (green beans, peas or broccoli). Sometimes I may add an avocado or some kind of carb like sweet potato or quiona. Dinner is usually just a protein (chicken, 1 egg and egg whites or fish) and veggies (green beans, peas or broccoli). If I burned a lot of calories from physical activity that day, I may make another carb for dinner. My snacks can include apple slices and peanut butter, quest bar, boiled eggs, raw almonds, avocado, trail mix, popcorn or baby carrots with hummus.
My "goal" daily calorie intake is 1,782. Most days I hit that, give or take a few calories and as I stated, the days I'm burning a lot of calories, I may take that up to about 1900 calories. But I hardly ever eat over 2,000 unless its a cheat day, which doesn't happen often. I do drink but it is usually once or twice a week, if that.
I don't want to get discouraged since I know that it is very unrealistic/unhealthy to expect to drop a good amount of weight in a short. Maybe I am being unrealistic by not being happy that I'm seeing SOME kind of change. But I thought after a month, I should see more of a difference.
After seeing my above post, does anyone have any immediate suggestions? Am I not eating enough? Also, how many grams of fat should I be eating? I've always been told between 60-70. And most of my fat intake is healthy fat from avocados and nuts.
A few summers ago, I gained a lot of weight in a short period of time. I had previously gone through a bad break-up and lost a lot of weight, and after moving forward, was still eating like I did when I was stressed/depressed. Sure, Bojangles once a day won't make you gain weight when its the only thing you're eating, but when I was eating that (thinking it would be ok) plus drinking and pizza and so forth, it caught up to me QUICKLY!
Within the last month, I REALLY started watching what I was eating. I have almost entirely cut out processed foods. I will admit, I do have the occasional helping of trailmix that includes m&ms and dried fruit, but I log everything in My Fitness pal. I also take progress pictures every Friday morning to compare. This morning I compared my current photos to my very first photos on April 15 and although I see a difference, I feel like the way I've been eating and exercising should have shown better results.
With that said, I feel stuck. I am a VERY active person. I exercise 5-6 times a week and sometimes twice a day. For example, last week's schedule was:
Monday: Athletic Conditioning class at my gym (this class includes HIIT). During this class, I burn anywhere from 500-700 calories
Tuesday: Athletic Conditioning (500-700 calories) and my softball game (I usually burn between 400 and 500 calories during one game)
Wednesday: Athletic Conditioning (500-700 calories)
Thursday: Athletic Conditioning (500-700 calories) and my softball game (400-500 calories)
Friday: Off
Saturday: 30 minutes cardio on the elliptical machine and 30-45 minutes weights (I typically burn between 400-600 calories when I do my own workouts)
Sunday: Athletic Conditioning (500-700 calories)
The week sometimes varies. Some days I won't have time to go to Athletic Conditioning before softball or I may take 3 days off, but that is rare. I also try to eat more during the days I do a gym class and play softball since I typically burn over 1000.
My diet is pretty simple. For breakfast I have gluten free oatmeal with stevie, cinnamon, chopped pecans and blueberries. Lunch is one of the tuna creation packets and veggies (green beans, peas or broccoli). Sometimes I may add an avocado or some kind of carb like sweet potato or quiona. Dinner is usually just a protein (chicken, 1 egg and egg whites or fish) and veggies (green beans, peas or broccoli). If I burned a lot of calories from physical activity that day, I may make another carb for dinner. My snacks can include apple slices and peanut butter, quest bar, boiled eggs, raw almonds, avocado, trail mix, popcorn or baby carrots with hummus.
My "goal" daily calorie intake is 1,782. Most days I hit that, give or take a few calories and as I stated, the days I'm burning a lot of calories, I may take that up to about 1900 calories. But I hardly ever eat over 2,000 unless its a cheat day, which doesn't happen often. I do drink but it is usually once or twice a week, if that.
I don't want to get discouraged since I know that it is very unrealistic/unhealthy to expect to drop a good amount of weight in a short. Maybe I am being unrealistic by not being happy that I'm seeing SOME kind of change. But I thought after a month, I should see more of a difference.
After seeing my above post, does anyone have any immediate suggestions? Am I not eating enough? Also, how many grams of fat should I be eating? I've always been told between 60-70. And most of my fat intake is healthy fat from avocados and nuts.
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Replies
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Read the stickie at the top0
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I would make sure you are logging absolutely everything you eat and drink. I find alcohol can set me back quite a bit and have had to scale back on the booze. There can be a big difference in calories when it comes to eating a small avocado vs a large one. You may actually be burning fewer calories than you think, so it might be good to log it as a hundred/ two hundred less than you think. Long story short, if you aren't losing any weight, then you are just taking in more calories than you need to. Congrats on choosing to lose weight in a healthy manner and I think it's great you've cut down on processed crap. I need to follow in your foot steps. Feel free to add me if you want a friend.0
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For many people, belly fat is the last to go. That means that you may see huge improvements in other parts of your body before you see it in your midsection. One month and with 27 lbs to go, you are a ways off from that point.0
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I use the polar watch to track my calories. Can it be off THAT much?
I haven't gotten on the scale because I think its more important to notice a change in your clothes and seeing a difference by comparing progress pictures than relying on a scale.
I do see a different in the progress pics, but its minimal. My clothes are looser though, so I guess thats a plus.
I also don't drink a lot. Typically, I only drink on Saturdays and it varies. I may have a night where I drink 6-8 vodka/water or it may be where I have one drink and call it a night.0 -
Weight loss is not linear for one thing (can't lose just the belly...sorry)
You are obviously an athlete and you go to a gym regularly and play sports. You only lift some weights for about 30 minutes??? What does this athletic conditioning class entail? Is it cicruits (using weights or body weights), muscle conditioning, cross training, etc..
1) You are either eating more than you think you are (not logging accurately and eating back way more exercise calories...I know I would be)..
2) Lay back on the booze. 2 days of drinking a week would kill my diet.. Yes I could drink a 6 pack if I don;t eat on those days.. But then I would be a cheap date too.0 -
You don’t give some crucial information. Current height and weight is a good start. It seems you’re 27lbs away from your goal, so I’m not sure why you’re concerned about your belly fat at this stage. Why don’t you just focus on weight loss in general?0
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Weight loss is not linear for one thing (can't lose just the belly...sorry)
You are obviously an athlete and you go to a gym regularly and play sports. You only lift some weights for about 30 minutes??? What does this athletic conditioning class entail? Is it cicruits (using weights or body weights), muscle conditioning, cross training, etc..
1) You are either eating more than you think you are (not logging accurately and eating back way more exercise calories...I know I would be)..
2) Lay back on the booze. 2 days of drinking a week would kill my diet.. Yes I could drink a 6 pack if I don;t eat on those days.. But then I would be a cheap date too.
The athletic conditioning class is a mixture of cardio and weights. We do a lot of intervals so it would be something like burpees for one minute, shoulder presses for one minute, jumping jacks for one minute and lunges for another minute. We will repeat that 4 times, then move on to another round of cardio and weights. So the one day I mentioned where I lifted weights for 30 minutes was just an example of a day where there wasn't a class for me to go to.
I'm pretty confident I'm not eating back my exercise calories or not logging accurately enough to make a difference. I measure out my food and use the labels when entering them into MFP. I very rarely eat over my daily calorie goal of 1,782. It makes me wonder if I'm not eating enough since, if I burn 1,000 calories in a day, that only leave 782 left from food, not counting what I burn at rest.0 -
You don’t give some crucial information. Current height and weight is a good start. It seems you’re 27lbs away from your goal, so I’m not sure why you’re concerned about your belly fat at this stage. Why don’t you just focus on weight loss in general?
Where is that information coming from? I'm 150lbs/ 5'5 and I want to be around 140, but I'm more concerned about how I look, rather than what my weight is.0 -
are you using a food scale to weigt all your solid foods?0
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sweetjess195 wrote: »You don’t give some crucial information. Current height and weight is a good start. It seems you’re 27lbs away from your goal, so I’m not sure why you’re concerned about your belly fat at this stage. Why don’t you just focus on weight loss in general?
Where is that information coming from? I'm 150lbs/ 5'5 and I want to be around 140, but I'm more concerned about how I look, rather than what my weight is.
Your profile states you’re 17lbs away from your goal (which I misread as 27, sorry about that). If you’re concerned about how you look rather than weight, maybe start taking body measurements in several points. This can be more indicative of your progress than a scale. Aside from that, I’d focus on strength training.0 -
sweetjess195 wrote: »You don’t give some crucial information. Current height and weight is a good start. It seems you’re 27lbs away from your goal, so I’m not sure why you’re concerned about your belly fat at this stage. Why don’t you just focus on weight loss in general?
Where is that information coming from? I'm 150lbs/ 5'5 and I want to be around 140, but I'm more concerned about how I look, rather than what my weight is.
if you are more concerned with body composition then I would suggest eating at maintenance or in a .5 pound per week deficit, and start a heavy lifting regimen like strong lifts, starting strength, or new rules of lifting for woman, and maybe mix in some cardio on off days.0 -
sweetjess195 wrote: »
Actually, I see a lot of cup measurements in your diary.0 -
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sweetjess195 wrote: »You don’t give some crucial information. Current height and weight is a good start. It seems you’re 27lbs away from your goal, so I’m not sure why you’re concerned about your belly fat at this stage. Why don’t you just focus on weight loss in general?
Where is that information coming from? I'm 150lbs/ 5'5 and I want to be around 140, but I'm more concerned about how I look, rather than what my weight is.
Your profile states you’re 17lbs away from your goal (which I misread as 27, sorry about that). If you’re concerned about how you look rather than weight, maybe start taking body measurements in several points. This can be more indicative of your progress than a scale. Aside from that, I’d focus on strength training.
Its ok
I think that was left over from a long time ago. 0 -
sweetjess195 wrote: »
that instead of using your food scale you are using cups to measure things, which will lead to inaccuracies..
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sweetjess195 wrote: »
That means you’re not, as you said, using a food scale to track what you’re eating, and this means you could be eating more than you think because cups aren’t as accurate as a food scale.
Examples:
Berries - Blueberries, Fresh, Raw, 1/4 Cup, 0.35 cup
Trader Joe's Gluten Free Oats - Rolled Oats, 1/2 cup
Avocado - Haas, 1 medium fruit (100g)
Kirkland - trailmix, 1/2 cup
Hang on, I’ll try to find this great video showing the difference…0 -
sweetjess195 wrote: »
that instead of using your food scale you are using cups to measure things, which will lead to inaccuracies..
Gotcha! So I use the food scale for things like sweet potato or chicken. When I use cups is when the label says "1/2 cup of quiona is xxx amount of calories".0 -
sweetjess195 wrote: »sweetjess195 wrote: »You don’t give some crucial information. Current height and weight is a good start. It seems you’re 27lbs away from your goal, so I’m not sure why you’re concerned about your belly fat at this stage. Why don’t you just focus on weight loss in general?
Where is that information coming from? I'm 150lbs/ 5'5 and I want to be around 140, but I'm more concerned about how I look, rather than what my weight is.
Your profile states you’re 17lbs away from your goal (which I misread as 27, sorry about that). If you’re concerned about how you look rather than weight, maybe start taking body measurements in several points. This can be more indicative of your progress than a scale. Aside from that, I’d focus on strength training.
Its ok I think that was left over from a long time ago.
On that topic, you might want to update your weight and goal, because that will change your calorie goals!
Anyway, it’s important to be accurate in your logging because the closer you are to your goal weight, the smaller the deficit you are maintaining, and the easier it is to wipe it out with inaccuracies that add up. Also, exercise calories are usually really overestimated, so most people only eat back about half.
Finally, I second ndj regarding a heavy lifting program. I’m following Starting Strength and it’s making a much bigger difference in the way my body looks than running daily (which I used to do). 0 -
sweetjess195 wrote: »sweetjess195 wrote: »
that instead of using your food scale you are using cups to measure things, which will lead to inaccuracies..
Gotcha! So I use the food scale for things like sweet potato or chicken. When I use cups is when the label says "1/2 cup of quiona is xxx amount of calories".
Honestly, I ignore those. I don’t know why packaging insists on using cups for stuff. I never ever do, but instead go by the weight equivalent usually listed in brackets.
Edit: found the video! Check this out:
https://youtu.be/JVjWPclrWVY 0 -
sweetjess195 wrote: »sweetjess195 wrote: »You don’t give some crucial information. Current height and weight is a good start. It seems you’re 27lbs away from your goal, so I’m not sure why you’re concerned about your belly fat at this stage. Why don’t you just focus on weight loss in general?
Where is that information coming from? I'm 150lbs/ 5'5 and I want to be around 140, but I'm more concerned about how I look, rather than what my weight is.
Your profile states you’re 17lbs away from your goal (which I misread as 27, sorry about that). If you’re concerned about how you look rather than weight, maybe start taking body measurements in several points. This can be more indicative of your progress than a scale. Aside from that, I’d focus on strength training.
Its ok I think that was left over from a long time ago.
On that topic, you might want to update your weight and goal, because that will change your calorie goals!
Anyway, it’s important to be accurate in your logging because the closer you are to your goal weight, the smaller the deficit you are maintaining, and the easier it is to wipe it out with inaccuracies that add up. Also, exercise calories are usually really overestimated, so most people only eat back about half.
Finally, I second ndj regarding a heavy lifting program. I’m following Starting Strength and it’s making a much bigger difference in the way my body looks than running daily (which I used to do).
Perfect! I'll update it now
And that makes sense, although I definitely don't make it a point to eat back any of the calories I burn.
I will say it does concern me when I update my weight and goal because I don't want to run into an issue where my calorie intake is way too low and my body goes into starvation mode. There have been times where I logged "I want to lose 1.5 pounds a week" in MFP and it tells me to eat something like 1500 calories. I know with my activity level, that is too low. In fact, I'll input my goals into IIFYM and that tells me to eat something like 1,900 calories - a huge difference from 1500!!0 -
First, it's only been a few weeks since April 15th. Give it more time. With 27lbs left to go, the belly fat loss may be far down the road.
Second, how tall are you and what do you weigh? My guess is you're over stating your burns. Regardless, if you're not losing, you're taking in more than you're burning. Either by overstating burns or not accurately weighing/logging food.
A heart rate monitor is only good for steady state cardio- Pretty much the opposite of the HIIT you're doing. Try only logging half the calories it tells you for a few weeks and see if you notice a difference.0 -
sweetjess195 wrote: »sweetjess195 wrote: »
that instead of using your food scale you are using cups to measure things, which will lead to inaccuracies..
Gotcha! So I use the food scale for things like sweet potato or chicken. When I use cups is when the label says "1/2 cup of quiona is xxx amount of calories".
weigh everything that you can, that is my philosophy....
unless of course you are eating out or at a friends cookout, then just guestimate...I mean you can't drive yourself crazy trying to be accurate ALL the time....
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First, it's only been a few weeks since April 15th. Give it more time. With 27lbs left to go, the belly fat loss may be far down the road.
Second, how tall are you and what do you weigh? My guess is you're over stating your burns. Regardless, if you're not losing, you're taking in more than you're burning. Either by overstating burns or not accurately weighing/logging food.
A heart rate monitor is only good for steady state cardio- Pretty much the opposite of the HIIT you're doing. Try only logging half the calories it tells you for a few weeks and see if you notice a difference.
I don't have 27lbs left to lose. I'm not sure where that came from but it is incorrect. AT THE MOST, 15lbs, but I'd be happy with 10. I am also 5'5. I also haven't gotten on the scale since I started. I don't like to put that much emphasis on what I way, especially since muscle weighs more than fat. Like I said though, I have noticed that my clothes are looser and I see some progress in my pictures.
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sweetjess195 wrote: »sweetjess195 wrote: »
that instead of using your food scale you are using cups to measure things, which will lead to inaccuracies..
Gotcha! So I use the food scale for things like sweet potato or chicken. When I use cups is when the label says "1/2 cup of quiona is xxx amount of calories".
weigh everything that you can, that is my philosophy....
unless of course you are eating out or at a friends cookout, then just guestimate...I mean you can't drive yourself crazy trying to be accurate ALL the time....
Haha, I was about to say - do I need to carry my scale around in my purse?! 0 -
sweetjess195 wrote: »sweetjess195 wrote: »sweetjess195 wrote: »You don’t give some crucial information. Current height and weight is a good start. It seems you’re 27lbs away from your goal, so I’m not sure why you’re concerned about your belly fat at this stage. Why don’t you just focus on weight loss in general?
Where is that information coming from? I'm 150lbs/ 5'5 and I want to be around 140, but I'm more concerned about how I look, rather than what my weight is.
Your profile states you’re 17lbs away from your goal (which I misread as 27, sorry about that). If you’re concerned about how you look rather than weight, maybe start taking body measurements in several points. This can be more indicative of your progress than a scale. Aside from that, I’d focus on strength training.
Its ok I think that was left over from a long time ago.
On that topic, you might want to update your weight and goal, because that will change your calorie goals!
Anyway, it’s important to be accurate in your logging because the closer you are to your goal weight, the smaller the deficit you are maintaining, and the easier it is to wipe it out with inaccuracies that add up. Also, exercise calories are usually really overestimated, so most people only eat back about half.
Finally, I second ndj regarding a heavy lifting program. I’m following Starting Strength and it’s making a much bigger difference in the way my body looks than running daily (which I used to do).
Perfect! I'll update it now
And that makes sense, although I definitely don't make it a point to eat back any of the calories I burn.
I will say it does concern me when I update my weight and goal because I don't want to run into an issue where my calorie intake is way too low and my body goes into starvation mode. There have been times where I logged "I want to lose 1.5 pounds a week" in MFP and it tells me to eat something like 1500 calories. I know with my activity level, that is too low. In fact, I'll input my goals into IIFYM and that tells me to eat something like 1,900 calories - a huge difference from 1500!!
Starvation mode is a myth, by the way, according to the most recent research etc. Besides, seeing as you’re 10-15lbs at most (see, I learn!) away from your goal weight, I’d say 1.5lb/week loss is way too aggressive. Nonetheless, the idea is that you eat back part of your exercise calories on top of this daily allowance, so if you’re working out a lot you get more calories (I just wouldn’t eat back all of them, because they are usually overestimated).0 -
Starvation mode is a myth, by the way, according to the most recent research etc. Besides, seeing as you’re 10-15lbs at most (see, I learn!) away from your goal weight, I’d say 1.5lb/week loss is way too aggressive. Nonetheless, the idea is that you eat back part of your exercise calories on top of this daily allowance, so if you’re working out a lot you get more calories (I just wouldn’t eat back all of them, because they are usually overestimated).
Really?! I didn't know it was a myth!!
What do you eat when it comes to fat? What kind and how much? And do you follow a "lower carb" diet or just eat carbs as you see necessary?0 -
sweetjess195 wrote: »
Starvation mode is a myth, by the way, according to the most recent research etc. Besides, seeing as you’re 10-15lbs at most (see, I learn!) away from your goal weight, I’d say 1.5lb/week loss is way too aggressive. Nonetheless, the idea is that you eat back part of your exercise calories on top of this daily allowance, so if you’re working out a lot you get more calories (I just wouldn’t eat back all of them, because they are usually overestimated).
Really?! I didn't know it was a myth!!
What do you eat when it comes to fat? What kind and how much? And do you follow a "lower carb" diet or just eat carbs as you see necessary?
what do you mean "what kind of fat?" fat = fat and is not bad for you.
The only reason to eat low carb would be if you have a medical condition that makes you sensitive to carbs.
A good macro setting is .8 grams of protein per pound of body weight; .4 to .45 fats per pound of body weight, and fill in rest with carbs....
or you can set your %'s to 35P/35C/30F and that should come close to the numbers I listed in grams.0 -
sweetjess195 wrote: »
Starvation mode is a myth, by the way, according to the most recent research etc. Besides, seeing as you’re 10-15lbs at most (see, I learn!) away from your goal weight, I’d say 1.5lb/week loss is way too aggressive. Nonetheless, the idea is that you eat back part of your exercise calories on top of this daily allowance, so if you’re working out a lot you get more calories (I just wouldn’t eat back all of them, because they are usually overestimated).
Really?! I didn't know it was a myth!!
What do you eat when it comes to fat? What kind and how much? And do you follow a "lower carb" diet or just eat carbs as you see necessary?
what do you mean "what kind of fat?" fat = fat and is not bad for you.
The only reason to eat low carb would be if you have a medical condition that makes you sensitive to carbs.
A good macro setting is .8 grams of protein per pound of body weight; .4 to .45 fats per pound of body weight, and fill in rest with carbs....
or you can set your %'s to 35P/35C/30F and that should come close to the numbers I listed in grams.
Lol, I mean source of fat - some people may say the fat they eat comes from candy bars or ice cream. Others really focus on only eating "healthy fat" from things like avocado, nuts and olive oil. That's what I meant. But I was also asking how many grams? I've heard varying numbers as to what someone should eat.0 -
sweetjess195 wrote: »sweetjess195 wrote: »
Starvation mode is a myth, by the way, according to the most recent research etc. Besides, seeing as you’re 10-15lbs at most (see, I learn!) away from your goal weight, I’d say 1.5lb/week loss is way too aggressive. Nonetheless, the idea is that you eat back part of your exercise calories on top of this daily allowance, so if you’re working out a lot you get more calories (I just wouldn’t eat back all of them, because they are usually overestimated).
Really?! I didn't know it was a myth!!
What do you eat when it comes to fat? What kind and how much? And do you follow a "lower carb" diet or just eat carbs as you see necessary?
what do you mean "what kind of fat?" fat = fat and is not bad for you.
The only reason to eat low carb would be if you have a medical condition that makes you sensitive to carbs.
A good macro setting is .8 grams of protein per pound of body weight; .4 to .45 fats per pound of body weight, and fill in rest with carbs....
or you can set your %'s to 35P/35C/30F and that should come close to the numbers I listed in grams.
Lol, I mean source of fat - some people may say the fat they eat comes from candy bars or ice cream. Others really focus on only eating "healthy fat" from things like avocado, nuts and olive oil. That's what I meant. But I was also asking how many grams? I've heard varying numbers as to what someone should eat.
ice cream is fine...
Here is what I would say. Don't get sucked into the good vs bad food mentality. What matters is the context of your overall diet, hitting macros/micors, and staying within your calorie target for the day.
Yes, you need to eat nutrient dense stuff like fruits, vegetables, fish, chicken, etc, but you can also fill in your day with things that you like, like pizza, ice cream, cookies, etc. Balance is what matters.
My diary is open if you want to see what I am talking about.0
This discussion has been closed.
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