Losing weight in the wrong places, advice :(
Mdin1029
Posts: 456 Member
I know you can not spot reduce. I do understand that. My problem is that I am 5'3" and now 111 lbs. My goals was to go from 126 to 115lbs. My reason to lose the 11 pounds was hoping to have more toned, fit, strong, look as well as and most importantly-a flat stomach. I am not happy to be at 111lbs because I don't want to lose more to get a flat stomach. I don't think losing any more would be healthy or attractive.
My pants are getting looser, but my stomach is not flatter.
My face is getting thinner, which does not look that great on me because I have a long face shape to start with.
I like the results in my arms and legs, but what will really help my stomach?
Has less carbs made a difference for anyone?
Here is what I do:
1. weight training (body weight and dumbless, not super heavy yet but heading there as people on MFP have suggested). I do this through Core Power Yoga, and Jillian Michaels Body Revolution
2. cardio: through running (3 miles 2-3 times a week), biking a few hours once a week, sometimes rollerblading or hiking
3. Keeping calories at 1400, TRYING to increase lean protein, limit added sugar, limit white carbs, limit sodium. Does not work out that way every day but it is my goal
4. I try to avoid sit ups/crunches although I do them a few times a week, they hurt my neck so I prefer working my core in other positions such as plank, push-ups, running even makes abs sore for me.
Suggestions from anyone who was able to flatten their belly would be highly appreciated! Suggestions from others also welcome
Thank you!
My pants are getting looser, but my stomach is not flatter.
My face is getting thinner, which does not look that great on me because I have a long face shape to start with.
I like the results in my arms and legs, but what will really help my stomach?
Has less carbs made a difference for anyone?
Here is what I do:
1. weight training (body weight and dumbless, not super heavy yet but heading there as people on MFP have suggested). I do this through Core Power Yoga, and Jillian Michaels Body Revolution
2. cardio: through running (3 miles 2-3 times a week), biking a few hours once a week, sometimes rollerblading or hiking
3. Keeping calories at 1400, TRYING to increase lean protein, limit added sugar, limit white carbs, limit sodium. Does not work out that way every day but it is my goal
4. I try to avoid sit ups/crunches although I do them a few times a week, they hurt my neck so I prefer working my core in other positions such as plank, push-ups, running even makes abs sore for me.
Suggestions from anyone who was able to flatten their belly would be highly appreciated! Suggestions from others also welcome
Thank you!
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Replies
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Hate to say it, but abs exercises are about the only thing that will work. There are plenty of non-crunch, non-sit up exercises you can do that will help to tone up your stomach. Lately I've been reading about how to do six pack abs exercises and this article really helped me http://ezinearticles.com/?Six-Pack-Training-for-Abs-Solute-Beginners&id=6993453. They had a bunch of different exercises (including, unfortunately the crunch), but there was a good selection-not just the usual ones.
Also-at 111 lbs you are almost too thin. Try doing the six pack exercises to see if that helps, and try to not lose much more weight or you could get sick.0 -
Thanks! Yes, I agree, 111 is too thin, I was happy at 115, trying to get back there, don't want to have to buy new work pants Thanks for the link, I think ab exercises are the way to go now. 0
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My advice be super stoked you lost the weight. Great job, enjoy it!0
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There's a group for women, yes even women that are 5'3" tall, that eat high calorie days. You should check that out. It is possible with all that you are doing that you are not eating enough and you are losing rather than toning. Just my opinion... and it can't hurt to look.0
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Give the 100 pushup training program a try, it's free, just google it. It's giving me a flat stomach plus loads of core strength. The push up is very under rated for some reason. You can do this. 0
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When doing sit ups/crunches, try to support your head as it's you trunk which shoul be moving not so much your head. Also, touch the roof of your mouth with your tongue as you do the sit ups as this is meant to activate stablisers in the neck. It might help a little.0
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Give the 100 pushup training program a try, it's free, just google it. It's giving me a flat stomach plus loads of core strength. The push up is very under rated for some reason. You can do this.
Thanks!0 -
When doing sit ups/crunches, try to support your head as it's you trunk which shoul be moving not so much your head. Also, touch the roof of your mouth with your tongue as you do the sit ups as this is meant to activate stablisers in the neck. It might help a little.
Thanks!0 -
Thanks for all the advice everybody!0
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You cannot "spot reduce" BUT you CAN tone specific muscles. Increasing your intake and adding specific exercises should help. Crunches, crunch machine, etc... for the tummy. In order to add fullness back to the face, you will need to regain some of your lost weight. Now is the time for toning rather than weight loss, per se.0
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Have you had children? A few of my friends who have had children struggle with the stomach area even though they are all very fit.0
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Here is my advice-- I've always hated my stomach!!!
Stop running-- do HIIT cardio instead. You don't even have to do cardio every day since you're not trying to lose weight (not that you are, but you don't need to). I do intervals of speed and incline on whatever cardio I'm doing.
Cut out dairy, processed foods, any alcohol, fruit. Add lots of veggies and lean protein, especially fish. I have never eaten fish in my life, but eating it is what got me the fittest I've ever been!
Do lift heavy! It really works! You don't even have to work your abs to get abs, abs are made in the kitchen! I do no oblique work at all (it thickens your waist), and I do very little abs.0 -
You cannot "spot reduce" BUT you CAN tone specific muscles. Increasing your intake and adding specific exercises should help. Crunches, crunch machine, etc... for the tummy. In order to add fullness back to the face, you will need to regain some of your lost weight. Now is the time for toning rather than weight loss, per se.
Thanks for the advice!0 -
Have you had children? A few of my friends who have had children struggle with the stomach area even though they are all very fit.
Lol! No! I wish I had that excuse!0 -
Here is my advice-- I've always hated my stomach!!!
Stop running-- do HIIT cardio instead. You don't even have to do cardio every day since you're not trying to lose weight (not that you are, but you don't need to). I do intervals of speed and incline on whatever cardio I'm doing.
Cut out dairy, processed foods, any alcohol, fruit. Add lots of veggies and lean protein, especially fish. I have never eaten fish in my life, but eating it is what got me the fittest I've ever been!
Do lift heavy! It really works! You don't even have to work your abs to get abs, abs are made in the kitchen! I do no oblique work at all (it thickens your waist), and I do very little abs.
Thanks for all the tips! I agree with switching to HIIT, I know in my mind it will get me better results, but for some reason love a nice 40 minute jog!
A lot of people on MFP talk about lifitng heavy, my question is- can I do this at home, or at the park? Do push-ups count?
I don't consume alcohol already and I avoid high sugar fruits as much as possible. Berries have too many nutritonal benefits to me to to cut out. I have increased veggies and decreased dairy and processed foods. Also I do eat a lot of fish and good amount of protein. Hopefully HIIT and lifting will do the trick. Thank you so much for all the tips!0 -
I'm almost in the same boat as you! Same height, feeling happy at 110 but wish I could put the flab in my thighs back into my boobs!!!!
Not too much I can do, just ranting!!0 -
I'm also in your boat. Five feet three inches, pear shaped. Take 10-12 gym classes a week and eat clean.
Just keep what you're doing. It'd be worse, otherwise.0 -
We all carry weight differently. Unfortunately carrying weight in your tummy may just be the way you are. Building muscles in your abs is not going to get rid of the fat sitting on top of them.
My old roomate in college was about about 110 and 5'4". She didn't like being that skinny, but whenever she gained weight it would go STRAIGHT to her belly and make her look pregnant. She always used to say "I wish I carried my weight in my booty like some people!!!" Sadly, in our culture fat in certain places is good, while others is bad. :frown:
Perhaps reducing body fat percentage (so not losing weight, but putting on muscle and losing fat) would help a bit. Good luck! :flowerforyou:0 -
I work out somewhat similar to you. My weight is getting down there too. I am 5' 5.5" and 114 pounds currently. I couldn't budge my belly fat until I cut out all artificial sweeteners (I've read several articles that indicate it encourages abdominal obesity), started drinking water, and added fiber to my diet. You may be doing that already. It is just what has been working for me. Planking, sit ups, and crunches in addition to my other workout stuff too.0
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Do lift heavy! It really works!
^^^this. Lifting heavy will actually put a little bit of weight back on your numbers-wise, but it's going to make everything so much more toned & svelte and the muscles you are building will help you burn away the tummy flab. Get 'The New Rules of Lifting for Women'. You & your abs will never be the same, I promise! :flowerforyou:0 -
Ab exercises for sure. There's lots besides crunches. Bit, just wondering, have tried crunches using an exercise ball? I find that I'm not as likely to try to use my neck muscles when in that inclined position the ball provides. I also use a small exercise ball to help when I do leg lifts (laying down, ball below butt, raising legs up to a jackknife position, and then lowering almost to the floor). I use a big exercise ball for a similar crunch-lay flat, feet on either side of ball. Raise the ball up, while reaching up with arms to grab the ball and lower behind your head, then reverse, passing the ball to your feet.0
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Fat in the belly is mostly on the skin, not on the muscles (abs).
Remember that everyone has a six pack, it's the amount of fat reserves in your ab area what's preventing it to see the sun.
Abs will be an inverse correlation with body fat for most people. The lower the body fat the more the abs will show.
Once in your target weight level, the next step is to alter your body composition. Some of the 110-115# are still fat and because of your genetics most of that fat is stored in your mid section (varies among people).
Your best bet at a flatter stomach is eating habits and workout routines for reducing body fat. If I'm not mistaken that means a protein heavy diet and weight lifting as your main workout routine.
Good luck0 -
Hate to say it, but abs exercises are about the only thing that will work. There are plenty of non-crunch, non-sit up exercises you can do that will help to tone up your stomach. Lately I've been reading about how to do six pack abs exercises and this article really helped me http://ezinearticles.com/?Six-Pack-Training-for-Abs-Solute-Beginners&id=6993453. They had a bunch of different exercises (including, unfortunately the crunch), but there was a good selection-not just the usual ones.
Also-at 111 lbs you are almost too thin. Try doing the six pack exercises to see if that helps, and try to not lose much more weight or you could get sick.
Bad advice, you can't "tone" stomach with abs workouts.0 -
Fat in the belly is mostly on the skin, not on the muscles (abs).
Remember that everyone has a six pack, it's the amount of fat reserves in your ab area what's preventing it to see the sun.
Abs will be an inverse correlation with body fat for most people. The lower the body fat the more the abs will show.
Once in your target weight level, the next step is to alter your body composition. Some of the 110-115# are still fat and because of your genetics most of that fat is stored in your mid section (varies among people).
Your best bet at a flatter stomach is eating habits and workout routines for reducing body fat. If I'm not mistaken that means a protein heavy diet and weight lifting as your main workout routine.
Good luck
And this one is GOOD advice 0 -
Have you tried pilates?0
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Just keep doing what you are doing. The weight should continue to come off and your abs will poke through eventually. Just keep on trucking along!0
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im also 5'3 and am currently at 124, i thought by now i would've been seeing a flatter stomach but no
i guess i carry my weight in my belly and thighs. im trying to get down to 115 and see if i look better then, if not im starting to lift heavy and see if that gives me the results i really want. this is the lowest weight i have ever been but my results so far have been disappointing... so i know exactly how you feel 0 -
weight lifting and lifting heavy. Throwing up 8lbs aint going do much I'll tell you that. I toned my stomach by lifting and no I didn't do crunches they do wonders. I squatted, deadlift, olympic lifts, snatches. Over head presses and those moves involving overhead weights work you core because you need to balance yourself.
You are pretty low in weight -- I would up your cals to at least maintenance and lift.0 -
To answer the "lifting heavy" questions. No, none of the stuff mentioned in this thread is heavy lifting. Heavy lifting is providing the muscle under work enough resistance (weights factor in here) that the muscle cannot perform the activity required more than 6 times continuously--called repetitions. (with a bit of rest, around 1 minute lets say, you should be able to do 5 to 6 more for a second set).
For a beginner, body weight stuff might fit that definition at the start, but you will quickly (a month or so) have to actually add weight to provide sufficient resistance.0 -
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