Stubborn Belly Fat

palmerc19
palmerc19 Posts: 28 Member
edited November 2024 in Health and Weight Loss
I'm 5'6 190 female and most of my belly fat is located on my midsection. I'm training hard watching my caloric intake, lifting taking in protein and doing cardio. I have no problem gaining muscle but why does it seem my belly fat isn't going anywhere? Any ideas of what I can change up or add?

Replies

  • TR0berts
    TR0berts Posts: 7,739 Member
    Just keep doing what you're doing, provided you're in a Caloric deficit. Belly fat is the last place to lose for many/most people.
  • bexilashious
    bexilashious Posts: 116 Member
    I'm having the same issue
    Even after a 3and a half stone loss my belly is not going anywhere
  • palmerc19
    palmerc19 Posts: 28 Member
    Thank you!
  • palmerc19
    palmerc19 Posts: 28 Member
    bexilashious wrote: »
    I'm having the same issue
    Even after a 3and a half stone loss my belly is not going anywhere

    It really is stubborn, I thought of maybe trying a sport or something like that to switch it up maybe introduce something new into my workout.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    TR0berts wrote: »
    Just keep doing what you're doing, provided you're in a Caloric deficit. Belly fat is the last place to lose for many/most people.

    Pretty much. And at 190, you are still considered overweight, so you might need to lose another 30lbs to see large changes.
  • jemhh
    jemhh Posts: 14,261 Member
    TR0berts is correct. Keep in mind that "last place to lose" should be taken literally, in that you may appear to have proportionally more fat in that area down to the very last few pounds.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Also, I would recommend using a tape measure. Too often we believe we aren't losing in an area because we are losing in others quicker. So a tape measure can give you reassurance if you are actually losing or not.
  • successgal1
    successgal1 Posts: 996 Member
    Belly fat is the last to go for me. However I gained some majorly slim lines, like I lost a dress size, when I did pilates.
  • vnb_208
    vnb_208 Posts: 1,359 Member
    40lbs down and my midsection looks the same, i'm with everyone else its just stubborn belly fat ! let us not be discouraged we got this
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    I agree with all the posters above, belly fat is usually the last to go. That means that you probably will need to be at your goal weight and possibly at the lower to mid-level of the normal BMI chart to see it drop off. Even then it may stick around if there is loose skin on top of it. You can't spot reduce. It's just a fact of life for those of us who carried their weight in their midsection. I've been working on my core (not for the belly fat, but for my spinal issues) for over a year now. You can literally feel the six pack under the loose skin and the tiny bit of fat that hides it. Drives me bonkers but it's not going anywhere and I'm now 20 lbs below the max 'normal' BMI weight for my height. Some say it can take years and even more weight loss (I could lose another 20 if I wanted and still be in the 'normal' range), but at some point you just have to accept it and move on with other goals (like building muscle), it'll either go away in time or not. Don't let it de-rail you.
  • Raptor2763
    Raptor2763 Posts: 387 Member
    Belly fat is the last place where you'll see an improvement. Eat clean, stay in a calorie deficit, and if you haven't already done so - increase the intensity of your workouts. Spot reductions won't work - things like tabata and running will.
  • courtneyfabulous
    courtneyfabulous Posts: 1,863 Member
    Belly fat is the last to go for me but it finally is going down. Belly fat is exactly that- FAT. To get rid of it you need to reduce your body fat. To reduce your body fat the most important thing is to make sure you are in a caloric deficit. If you are gaining a lot of muscle and not losing fat then I have a feeling you are not actually in a caloric deficit.
  • VintageFeline
    VintageFeline Posts: 6,771 Member
    I don't think you gain muscle as easily as you think you do either, it's damn hard for women. Strength gains and muscle conditioning shouldn't be confused with muscle gains.

    So to reiterate, you're going to have to cut body fat, so eat in a deficit and bring down your weight. I happen to not have a big belly but it's still going to take me to be very close to goal before it's truly lean.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    edited November 2016
    OP, just stick to your calorie deficit and they weigh should come off. The ab area is the last place I lose from as well.
    Raptor2763 wrote: »
    Belly fat is the last place where you'll see an improvement. Eat clean, stay in a calorie deficit, and if you haven't already done so - increase the intensity of your workouts. Spot reductions won't work - things like tabata and running will.
    Eat clean= not necessary for weight loss.
    Stay in a calorie deficit= is the only thing necessary for weight loss.
    VintageFeline wrote: »
    I don't think you gain muscle as easily as you think you do either, it's damn hard for women. Strength gains and muscle conditioning shouldn't be confused with muscle gains.

    So to reiterate, you're going to have to cut body fat, so eat in a deficit and bring down your weight. I happen to not have a big belly but it's still going to take me to be very close to goal before it's truly lean.
    ^She's right!
  • akmomof7
    akmomof7 Posts: 162 Member
    palmerc19 wrote: »
    I'm 5'6 190 female and most of my belly fat is located on my midsection. I'm training hard watching my caloric intake, lifting taking in protein and doing cardio. I have no problem gaining muscle but why does it seem my belly fat isn't going anywhere? Any ideas of what I can change up or add?

    Unfortunately we all have that one place that just likes to hold fat. For me, I have a roll of fat that sits on my tailbone. I am 1 pound away from my goal weight (140) and while that roll is smaller,it's still there! I have a feeling it is going to take months of recomp to touch it. Trying to decide if I want to worry about it or just let it do it's thing lol. Lose fat all over and it will get smaller, but it may always be your area that gives you fits!
  • RavenLibra
    RavenLibra Posts: 1,737 Member
    try some stress reduction... meditation, relaxation, abdominal fat has been tied to high levels of stress... so maybe yoga? you can help your cause by working the obliques ... it won't reduce the fat but it will pull things in a little... if you need more bro science you now have my handle :P
  • trigden1991
    trigden1991 Posts: 4,658 Member
    RavenLibra wrote: »
    try some stress reduction... meditation, relaxation, abdominal fat has been tied to high levels of stress... so maybe yoga? you can help your cause by working the obliques ... it won't reduce the fat but it will pull things in a little... if you need more bro science you now have my handle :P

    Not this. A calorie deficit is all that is needed.
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