Skinny fat...? Especially waist

Bubblemar
Bubblemar Posts: 30 Member
in Health and Weight Loss
I know 'skinny fat' isn't the correct term, it is just good for describing it simply. I've always been slim but I really struggle to get definition and loose the layer of fat that would allow for definition to show. Lately it's become more and more prominent of an issue as I feel like i'm gaining more fat, especially on my waist/stomach area as the inches keep creeping up. It's effecting my self esteem, especially because I am already conscious of the fact my body type is like a rectangle, no curvy hips or bust etc, so my stomach is growing outwards, and it isn't comfortable either. I know I can't spot reduce but it's my main motivation.

Anyway to stop the rambling I've included some photos, from the front I feel there is underlying definition but from the side you can see why it's not that prominent. Tips, advice, ways to reduce the fat?

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Replies

  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Do you lift heavy things?
  • Bubblemar
    Bubblemar Posts: 30 Member
    quiksylver296 wrote: »
    Do you lift heavy things?

    I did but stopped a few months ago unintentionally for half marathon training, as I do prefer running over weights, but then got halted further with an injury. I would say I didn't notice too much of a change when I was doing weights but maybe I wasn't pushing myself to lift as heavy as I thought?
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    It's an old thread, so some of the picture links no longer work. But check out this thread.

    https://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky/p1
  • Bubblemar
    Bubblemar Posts: 30 Member
    sarabushby wrote: »
    Sadly genetics seems to determine where we each store our fat. I’ll swap you for my tree trunk thighs if you like?

    A SMALL calorie deficit to reduce body fat and/or following a re-comp program would likely give you the results you desire.
    Just be aware that we are funny things us humans, no sooner will you have ‘fixed’ one thing I bet you’ll find something else you dislike about yourself or set a new aspirational goal for how you want to look... there seem to be very few people who are genuinely happy with their bodies.

    That is very true, the grass is always greener on the other side, someways it's a positive we are always striving for better but it can also be negative and detrimental.
  • Bubblemar
    Bubblemar Posts: 30 Member
    edited April 2019
    sardelsa wrote: »
    What are your stats? If you are already lower in weight for your height I would consider recomping to change your body composition;

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    I'm 5.2ft and about 110lbs I think.... I try to mainly go off photos, measurements and clothing so don't weigh myself often. I haven't heard of recomping before, I'll sure read into it.
  • mirthegeologist
    mirthegeologist Posts: 143 Member
    In addition to lifting, you might try Pilates. I found that it was helpful strengthening my abdominal muscles and in improving my posture.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited April 2019
    collectingblues wrote: »
    Continue your calorie deficit and do a progressive lifting program. Changes will come with time.
    msielbeck wrote: »
    In addition to lifting, you might try Pilates. I found that it was helpful strengthening my abdominal muscles and in improving my posture.

    Agreeing with the above. I do think part of the issue is posture. Styles of yoga that are particular about posture may help as well.
  • Bubblemar
    Bubblemar Posts: 30 Member
    Theoldguy1 wrote: »
    PAV8888 wrote: »
    Posture?

    Yep, anterior pelvic tilt going on. Sure does't help things.

    https://www.youtube.com/watch?v=K-CrEi0ymMg


    Oh that actually makes sense! I can see what you mean plus I do have issues with pelvis misalignment as well. I’ll for sure look at the video and try Pilates like others have suggested.
  • springlering62
    springlering62 Posts: 8,422 Member
    edited April 2019
    Boy is this ever me. And it’s one of the reasons I look in the mirror and still feel like I haven’t lost anything. And then I remember to stand up straight and it’s like “holy cow the tum disappeared!” The problem is remembering to stand up straight. After a while I get an unholy ache between and below my shoulders from the concentrated effort, and back into “S” curve everything goes. Pilates has helped with strengthening core. I have crazy loose hip flexors, and my hammies go from tight to not pretty quick.
  • collectingblues
    collectingblues Posts: 2,541 Member
    Maxematics wrote: »
    Mexicangreensalsa wrote: »
    I wouldn't say you are skinny fat. I see a lot of excess fat you could lose if you keep eating at a deficit. You need to lose weight to get to what you are looking for.

    I agree with this; I don't think it's simply a posture issue. You told another poster that you "think" you're 110 pounds but that you actually don't weigh in often. You also said you're 5'2". Honestly, I would not guess you're 110 pounds by the photos you've provided. I would say you look more like 125.

    Owning my like. I don't often tell people to get on a scale, but that's part of why -- before even knowing the OP's stats -- that I suggested continuing a deficit. There is definitely some weight loss that needs to happen before visible abs and a smaller waist.

    I'm at a similar BMI (two inches taller) to 5'2 and 110, but marginally lighter, and I don't think the OP looks like my current build...
  • Bubblemar
    Bubblemar Posts: 30 Member
    collectingblues wrote: »
    Maxematics wrote: »
    Mexicangreensalsa wrote: »
    I wouldn't say you are skinny fat. I see a lot of excess fat you could lose if you keep eating at a deficit. You need to lose weight to get to what you are looking for.

    I agree with this; I don't think it's simply a posture issue. You told another poster that you "think" you're 110 pounds but that you actually don't weigh in often. You also said you're 5'2". Honestly, I would not guess you're 110 pounds by the photos you've provided. I would say you look more like 125.

    Owning my like. I don't often tell people to get on a scale, but that's part of why -- before even knowing the OP's stats -- that I suggested continuing a deficit. There is definitely some weight loss that needs to happen before visible abs and a smaller waist.

    I'm at a similar BMI (two inches taller) to 5'2 and 110, but marginally lighter, and I don't think the OP looks like my current build...

    Out of curiosity early, I hopped on the scales and apparently i'm still around 110, but I'm going to try a different pair out to see if it's consistent. Maybe in a few weeks-months I'll be more like your build?
  • TanyaHooton
    TanyaHooton Posts: 249 Member
    You have an anteriorly tilted pelvis. I do too. There are exercises you can do (you can google them) to re-align your posture to have a straighter back.

    You may also need to lift weights to reduce the body fat. Your body looks like mine - anteriorly tilted pelvis, slim thighs, some fat front and low center. I know that I am "skinny fat" and am going to start lifting heavy once I reach goal weight.
  • Bubblemar
    Bubblemar Posts: 30 Member
    springlering62 wrote: »
    Boy is this ever me. And it’s one of the reasons I look in the mirror and still feel like I haven’t lost anything. And then I remember to stand up straight and it’s like “holy cow the tum disappeared!” The problem is remembering to stand up straight. After a while I get an unholy ache between and below my shoulders from the concentrated effort, and back into “S” curve everything goes. Pilates has helped with strengthening core. I have crazy loose hip flexors, and my hammies go from tight to not pretty quick.

    Hahaha, yeah I did some exercises this morning, at the end of working out, that make you focus on your pelvis tilt etc and all day tried to remain conscious about my posture and wow it's a hard thing remain aware of and in control of, it's going to take a while to reverse the habit. But...like you said it does make a considerable difference, however as others have mentioned, I don't think posture is the pure culprit, there is fat to be lost too
  • zeejane4
    zeejane4 Posts: 230 Member
    edited April 2019
    I could have posted almost identical pictures about a week ago, except I called it being bloated. I'm in maintenance and am already a healthy weight/BMI, so it was driving me nuts :p To try and fix it I'm currently experimenting with different foods/carb ratios. This is just for me personally-but by cutting my carbs down to under 100g a day and eliminating beans and reducing grains, (went from 5-7 servings of these, down to 0-2 a day), I've completely eliminated the bloated look and now have an almost flat stomach (even at night it's not really big). I know I'm mostly just manipulating water but I don't care-by making some adjustments to what I'm eating I've completely changed how my stomach looks. I don't mind the food changes I've made and my clothes are fitting better so it's working for me, for now.
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    I highly recommend you read the first post from this thread:
    https://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach

    It's full of great info and I think applies directly to your situation.
  • ghudson92
    ghudson92 Posts: 2,061 Member
    Thank you for this thread, I am in the same boat! Looks like I'll get back to my lifting programme next week :smile:
  • TanyaHooton
    TanyaHooton Posts: 249 Member
    sardelsa wrote: »
    TanyaHooton wrote: »
    You have an anteriorly tilted pelvis. I do too. There are exercises you can do (you can google them) to re-align your posture to have a straighter back.

    You may also need to lift weights to reduce the body fat. Your body looks like mine - anteriorly tilted pelvis, slim thighs, some fat front and low center. I know that I am "skinny fat" and am going to start lifting heavy once I reach goal weight.

    Why wait? Start lifting now if you can. Lifting while you lose is how to prevent (skinny fat) in the first place.

    I started earlier this year for the exact reason you mention. I discovered that it made me extraordinarily hungry, and that it was ultimately very difficult to maintain a calorie deficit while that hungry. So I put it on hold until I'm at goal.
  • sardelsa
    sardelsa Posts: 9,812 Member
    edited April 2019
    TanyaHooton wrote: »
    sardelsa wrote: »
    TanyaHooton wrote: »
    You have an anteriorly tilted pelvis. I do too. There are exercises you can do (you can google them) to re-align your posture to have a straighter back.

    You may also need to lift weights to reduce the body fat. Your body looks like mine - anteriorly tilted pelvis, slim thighs, some fat front and low center. I know that I am "skinny fat" and am going to start lifting heavy once I reach goal weight.

    Why wait? Start lifting now if you can. Lifting while you lose is how to prevent (skinny fat) in the first place.

    I started earlier this year for the exact reason you mention. I discovered that it made me extraordinarily hungry, and that it was ultimately very difficult to maintain a calorie deficit while that hungry. So I put it on hold until I'm at goal.

    Was your deficit too steep? Did you try playing around with your macros? At the end of the day it is your journey and you need to do what is best for you to succeed.

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