Can I lose belly fat but gain weight at the same time?

kirstens1984
kirstens1984 Posts: 96 Member
edited November 2024 in Fitness and Exercise
Hi all, just after a bit of advice. I've been told by my doctor that I need to put on a few pounds, approx half a stone. I'm 5'3.5 and 112lbs (fluctuate 110-112) which puts my bmi at 19 ish. No idea on body fat %, but I am a petite / slight build overall. I didn't think that was too low, but my periods have stopped for the last 6 months so my doctor says it is, and that it is important I put a little weight back on as I want to try to conceive soon (i also have strong family history of osteoporosis so its important my hormones get back to normal). However, I am still unhappy with my stomach after my first pregnancy where I gained a shed load of weight. It's not just loose skin (that's not actually too bad considering how big my bump was), there's definitely still fat to lose. But I agree, the rest of my body I can't afford to lose weight. In an ideal world, I would like to lose the belly fat but turn it into muscle and put on weight overall, aiming for 120lbs. I have no idea how to do this. I exercise 3-4 times a week, mixture of weights and cardio (which i do at home). I eat a varied and balanced diet at maintenance (although planning to increase) which is 1500 cal/day plus exercise calories which I eat back. The last thing I want to do is eat more, put on weight and get a bigger belly! Thanks in advance for any help x

Replies

  • fannyfrost
    fannyfrost Posts: 756 Member
    Maybe your belly isn't fat but weak muscle? I would say do core exercises and ensure your getting enough calories. Eat healthy, avoid sugary foods and exercise. My daughter gained more weight back when she got back to working out. Mostly weights. Yoga and stretching are good too . Also will help with delivery to have a strong core
  • arditarose
    arditarose Posts: 15,573 Member
    No. But since you're going to be gaining weight, you have a great opportunity to work on your physique and body fat % if you'll be at a slight surplus. Start lifting yesterday.

  • rileyes
    rileyes Posts: 1,406 Member
    Try Strong Lifts 5x5. The compound lifts can help you achieve your goal.

    Or, if you prefer circuit-type workouts, Strong Curves may be more your style. You will get some compound lifts in this program as well.

    I'd put less focus on cardio and more on compound lifting.
  • kirstens1984
    kirstens1984 Posts: 96 Member
    fannyfrost wrote: »
    Maybe your belly isn't fat but weak muscle? I would say do core exercises and ensure your getting enough calories. Eat healthy, avoid sugary foods and exercise. My daughter gained more weight back when she got back to working out. Mostly weights. Yoga and stretching are good too . Also will help with delivery to have a strong core

    Thanks for the advice :) to be honest I think it's just stubborn fat, I do a lot of core exercises and I'd say my core has got pretty strong. I wonder if it because I had an emergency c-section, I was left with a "pouch" after delivery which has pretty much gone, but I can still grab at the fat around my midsection. I can feel muscle underneath and when doing core exercises i can keep up with my husband (he does my exercise DVDs with me for motivation) and he has ab definition. I can feel I'm getting definition, but it's hidden under the flab! :( maybe it won't go away without surgery, and if it won't that's ok. I don't want to undo all my hard work over the last few months though and pile on some weight for the sake of it. I eat a mainly clean diet and actually now enjoy eating well. Maybe yoga / Pilates / weights as opposed to cardio might work? Thanks again xx
  • kirstens1984
    kirstens1984 Posts: 96 Member
    rileyes wrote: »
    Try Strong Lifts 5x5. The compound lifts can help you achieve your goal.

    Or, if you prefer circuit-type workouts, Strong Curves may be more your style. You will get some compound lifts in this program as well.

    I'd put less focus on cardio and more on compound lifting.

    That's brill thanks.... Will take a look. What equipment would you recommend I get for these programs? I currently just use hand weights but would look to get more equipment to see results. I've been doing the T25 workouts, alpha, beta and gamma phases and whilst they have worked for my weight loss and overall fitness, the results have plateaued and I guess I need to start lifting heavier. As a beginner to lifting, is there guidance as to how heavy to start with. I currently only use either 2x3kg or 2x5kg hand weights depending on the exercises as the program I do is quite fast paced and I don't want to hurt myself. Thanks again! :)
  • kirstens1984
    kirstens1984 Posts: 96 Member
    arditarose wrote: »
    No. But since you're going to be gaining weight, you have a great opportunity to work on your physique and body fat % if you'll be at a slight surplus. Start lifting yesterday.

    True, plus I will enjoy eating at a surplus too (I do love my food!)... By slight surplus would adding 200-250 cal per day be recommended? Figured this would lead to about 0.5lb gain per week? Thanks for the reply :)
  • arditarose
    arditarose Posts: 15,573 Member
    kirstens1984 wrote: »
    arditarose wrote: »
    No. But since you're going to be gaining weight, you have a great opportunity to work on your physique and body fat % if you'll be at a slight surplus. Start lifting yesterday.

    True, plus I will enjoy eating at a surplus too (I do love my food!)... By slight surplus would adding 200-250 cal per day be recommended? Figured this would lead to about 0.5lb gain per week? Thanks for the reply :)

    What does your doctor think?

    You need a barbell my dear. Are you going to a gym currently? If you can't lift the barbell yet, there are fixed weight bars you can start with that are under 45 lbs.
  • kirstens1984
    kirstens1984 Posts: 96 Member
    No I'm exercising at home (after I put my toddler to bed)... Thinking of joining a gym but I'd rather get the equipment I need at home as I know I will stick with it. I thought I would need to progress to a barbell, will take a look at some of the program's recommended and invest :) thanks x
  • kirstens1984
    kirstens1984 Posts: 96 Member
    Doctor wasn't much help that way, she just said my issues were definitely weight related and that I needed to put on a few pounds and then go back to see her in 4 months or so
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    kirstens1984 wrote: »
    No I'm exercising at home (after I put my toddler to bed)... Thinking of joining a gym but I'd rather get the equipment I need at home as I know I will stick with it. I thought I would need to progress to a barbell, will take a look at some of the program's recommended and invest :) thanks x

    StrongCurves has a bodyweight program.
  • arditarose
    arditarose Posts: 15,573 Member
    3dogsrunning wrote: »
    kirstens1984 wrote: »
    No I'm exercising at home (after I put my toddler to bed)... Thinking of joining a gym but I'd rather get the equipment I need at home as I know I will stick with it. I thought I would need to progress to a barbell, will take a look at some of the program's recommended and invest :) thanks x

    StrongCurves has a bodyweight program.

    True true
  • kirstens1984
    kirstens1984 Posts: 96 Member
    3dogsrunning wrote: »
    kirstens1984 wrote: »
    No I'm exercising at home (after I put my toddler to bed)... Thinking of joining a gym but I'd rather get the equipment I need at home as I know I will stick with it. I thought I would need to progress to a barbell, will take a look at some of the program's recommended and invest :) thanks x

    StrongCurves has a bodyweight program.

    That's great, will look it up and give it a whirl. Thanks :)
  • helenrachel123
    helenrachel123 Posts: 22 Member
    has your dr recommended any supplements like fortijuice for you to get more calories but also more vitamins at the same time as your periods may have also stopped for other reasons such as iron deficiency etc not just low body weight
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Agree with the heavy lifting advice

    But start with Bodyweight while you're getting gym / equipment sorted

    nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    helenrachel123 wrote: »
    has your dr recommended any supplements like fortijuice for you to get more calories but also more vitamins at the same time as your periods may have also stopped for other reasons such as iron deficiency etc not just low body weight

    Which would be shown by blood tests
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