Maintaining weight and losing fat

RoxieDawn wrote: »

Well you cannot just get rid of fat that is surrounding your middle area, no such thing as spot reducing. Unfortunately if this were possible we would all be doing that.

Although you say you have been maintaining your weight for a year is there any more additional weight that you need to loose or is it just getting rid of some additional fat and perhaps some loose skin?

So what can you do? Time to think about lifting some weights and building some lean muscle, you have a couple of choices.

1) Eat a deficit to loose some more fat/weight but maintain your current muscle while eating at moderate protein intake and lifting some weights (heavy weights).

2) You can recomp which is eat at your maintenance calories with about 100 less (deficit) and loose fat ole so slowly and attempt to try to gain some muscle (which you can in the beginning being a newbie lifter of weights), but these taper off rather quickly and it can be 5 - 7 weeks or so. Recomp can go on for quite some time because loosing fat and gaining muscle at the same time is a very slow process and is hard to do unless all the parametes are 100% perfect. This is good for maintainers who do not want to gain any more weight but lift weights and attempt to put on some lean muscle (a very very small amount and cut some fat and in no hurry to do it) NOTE: This takes precision in your diet and the right progressive overload weight lifting program.

3) You can get off maintenance and either clean or dirty bulk. Clean bulk is maintenance calories with a small surplus (around 200 or 250) or dirty bulk is a moderate/higher surplus around 500 calories ... but you have to lift heavy and to build muscle you need to do a progressive overloading lifting program. Pick how long and how much muscle you want to build (how much weight you want to put and set MFP to those calories and the lift and lift heavy... After XX period of time or XX number of pounds you put on that meets your goals, you will cut the fat you gained during this time by following #1 above.

There is a link in MFP called What lifting Program is Right for you.. I do not have the link.. but you can search for it if you want to review lifting programs you may be interested in.

RoxieDawn wrote: »

Well you cannot just get rid of fat that is surrounding your middle area, no such thing as spot reducing. Unfortunately if this were possible we would all be doing that.

Although you say you have been maintaining your weight for a year is there any more additional weight that you need to loose or is it just getting rid of some additional fat and perhaps some loose skin?

So what can you do? Time to think about lifting some weights and building some lean muscle, you have a couple of choices.

1) Eat a deficit to loose some more fat/weight but maintain your current muscle while eating at moderate protein intake and lifting some weights (heavy weights).

2) You can recomp which is eat at your maintenance calories with about 100 less (deficit) and loose fat ole so slowly and attempt to try to gain some muscle (which you can in the beginning being a newbie lifter of weights), but these taper off rather quickly and it can be 5 - 7 weeks or so. Recomp can go on for quite some time because loosing fat and gaining muscle at the same time is a very slow process and is hard to do unless all the parametes are 100% perfect. This is good for maintainers who do not want to gain any more weight but lift weights and attempt to put on some lean muscle (a very very small amount and cut some fat and in no hurry to do it) NOTE: This takes precision in your diet and the right progressive overload weight lifting program.

3) You can get off maintenance and either clean or dirty bulk. Clean bulk is maintenance calories with a small surplus (around 200 or 250) or dirty bulk is a moderate/higher surplus around 500 calories ... but you have to lift heavy and to build muscle you need to do a progressive overloading lifting program. Pick how long and how much muscle you want to build (how much weight you want to put and set MFP to those calories and the lift and lift heavy... After XX period of time or XX number of pounds you put on that meets your goals, you will cut the fat you gained during this time by following #1 above.

There is a link in MFP called What lifting Program is Right for you.. I do not have the link.. but you can search for it if you want to review lifting programs you may be interested in.

TafTeresa wrote: »

I've been able to maintain my weight loss for a year but have all this extra fat around my middle I need to get rid of. Any ideas?