6

votes

Hack my (belly) fat! (Photo link)

Answered on August 19, 2014
Created July 11, 2012 at 11:19 PM

I may have posted a similar question before, however I saw someone else post a photo once and received pretty detailed responses in comparison to just a description listed kind of question.

Anyway, going on six months paleo, one (to unfortunately sometimes two) "open" meals a week, occasional sweet potatoes for carbs (minus veggies of course), exercising four nights/week and JUST started adding some strength training. I have seen some progress, no matter how little, on every other part of my body EXCEPT the ol' belly (-10lbs in five months). This is getting frustrating, particularly because I have always had it, and can't imagine it ever actually disappearing! If anything, I suppose I am looking for some encouragement -sigh- Sometimes I feel like it's impossible to get rid of this thing!

STATS 24 y.o 128.5lbs 5.4" 32% BF as of May

Thanks!

http://s238.photobucket.com/albums/ff149/Shanyn01/?action=view&current=SS062912.jpg

C192b4897c35682c4e97982e73b25b6b

(208)

on July 13, 2012
at 05:47 PM

Before paleo, not well of course, lol. Since going paleo I have had no such issues (unless I am tempted to sneak in some cheese/milk) - THATS when it gets bad. Other than that, my digestion seems to have issue-less.

C192b4897c35682c4e97982e73b25b6b

(208)

on July 13, 2012
at 05:45 PM

Thanks! I will definitely look into the FODMAPs, I have never heard of it, which is great to know cause you'd think that by sticking to grass fed meat, veggies and occasional fruit would be enough

8d93455e9b5c459d2a290f55fa7c238f

on July 13, 2012
at 10:23 AM

I would definitely research FODMAPs - I have had a 'pod' forever, and eliminated FODMAPs around a week ago. The belly has done down *considerably*. This is probably the best list I've found (though not all green foods are Paleo") http://www.eat-real-food-paleodietitian.com/support-files/paleo-fodmap-food-list.pdf

7636e1e02ef91a46f20a42e07b565a4b

(367)

on July 13, 2012
at 07:26 AM

Yes to this. This is how I look when I eat a lot of foods I'm intolerant of or eat a lot of high-fiber foods. That is, bloating. If you push on the stomach area does it feel like a balloon? One of the keys to me was that if I would tighten the abdominal muscles and pinch the fat there, there wasn't that much, yet it would feel like pressure built behind it. When I removed foods to which I'm sensitive, my stomach finally started looking normal.

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on July 12, 2012
at 11:55 PM

As a girl, I agree with the above guys! You do look great and even the bits that you want to work on are far from terrible. Confidence and loving yourself enough to eat properly and stay active are the most attractive traits. Rock on with your bad self!!!

474ae29b80569199c6589e879e6cd7d1

on July 12, 2012
at 08:35 PM

As a guy who thinks women beat themselves up too much, I say don't beat yourself up to much. It's understandable you want to make progress, but you are doing well and you look fantastic as is. Good luck with your continued progress based on the advice of the nice people here.

C45d7e96acd83d3a6f58193dbc140e86

on July 12, 2012
at 01:58 AM

And agreed with the previous comments about a nice rear!

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on July 12, 2012
at 01:53 AM

OMG Dragonfly... I just went and looked that up and now my insides feel all funny just thinking about it... aaaagh!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on July 12, 2012
at 12:53 AM

A caution: do not hold in your abs *all* the time--just when exercising. Pelvis floor prolapse is a result of the "suck & tuck" posture that many of us get taught.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 12, 2012
at 12:31 AM

I admire the gumption it took to post a picture for strangers over the internet to critque. Would be worse if they were friends, but still, admirable.

0d3d2fa06999e099057745203107035b

(20)

on July 12, 2012
at 12:06 AM

I second the Pilates recommendation. That will help your posture and will really trim the belly down. I just look on Youtube for a 30-minute routine which makes it easy to fit into the day!

Medium avatar

(3213)

on July 12, 2012
at 12:00 AM

Shorter IF is recommended for females, not longer than 12 hr.

07ca188c8dac3a17f629dd87198d2098

(7970)

on July 11, 2012
at 11:52 PM

Just to add a caveat, intermittent fasting doesn't always work as well for women. Robb Wolf and Mark Sisson (and others?) have fairly recent posts on the subject.

E15c5c2d17c4a5d723ce7bb4437062e6

(789)

on July 11, 2012
at 11:51 PM

Ah, duh, LOL 5.4"

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on July 11, 2012
at 11:27 PM

Can you add your height please? I can estimate from context in your photo but a number would be better. (Especially cause your figure looks about like mine and I'm curious to see your answers too!)

  • E15c5c2d17c4a5d723ce7bb4437062e6

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13 Answers

9
26b0f1261d1a0d916825bd0deeb96a21

(5798)

on July 11, 2012
at 11:29 PM

I don't see a lot of fat. What I do see is bad posture and a terrible bra. Your bum looks great and perky, as do your limbs. You look as though you might be retaining some water, and your core muscles need a bit of tightening, to hold you up correctly. Keep up the strength training, but add some planks, pilates or yoga. You look really good, actually. I'd kill for your bum!

0d3d2fa06999e099057745203107035b

(20)

on July 12, 2012
at 12:06 AM

I second the Pilates recommendation. That will help your posture and will really trim the belly down. I just look on Youtube for a 30-minute routine which makes it easy to fit into the day!

7
695d450f25e1e5f4eba82c615206cc5a

(189)

on July 11, 2012
at 11:33 PM

To be honest a lot of your "belly" looks like weak lower back/lower abdominals/tight hips. Your posture shows that you are standing quite hyper extended (I have the same problem due to a severe curve in my back. Work on hollowing out, keeping those lower abs held in, it will tighten your belly. Loosen your hips with mobility stretching, and you'll see this get easier. When you "hollow", force the small of your back to the floor (if supine) or your seat back (when seated), and pull your belly button back toward the floor/seat back.

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on July 12, 2012
at 01:53 AM

OMG Dragonfly... I just went and looked that up and now my insides feel all funny just thinking about it... aaaagh!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on July 12, 2012
at 12:53 AM

A caution: do not hold in your abs *all* the time--just when exercising. Pelvis floor prolapse is a result of the "suck & tuck" posture that many of us get taught.

4
Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on July 12, 2012
at 12:56 AM

Belly fat loss is ALL about hormones for women.

Are you menstruating regularly?

How is your sleep?

What is your D3 level?

How is your Zinc/Magnesium/Selenium intake?

Are you stressed a lot?

What kind of exercise are you doing?

2
D8763e93652ca9436bfd25e6b5e311a1

on July 12, 2012
at 01:29 PM

Do you have any food sensitivities? This pic is reminiscent of how my tummy looks when I eat too much sugar and get bloated. It doesn't look like you have a ton of excess fat in that area, though.

7636e1e02ef91a46f20a42e07b565a4b

(367)

on July 13, 2012
at 07:26 AM

Yes to this. This is how I look when I eat a lot of foods I'm intolerant of or eat a lot of high-fiber foods. That is, bloating. If you push on the stomach area does it feel like a balloon? One of the keys to me was that if I would tighten the abdominal muscles and pinch the fat there, there wasn't that much, yet it would feel like pressure built behind it. When I removed foods to which I'm sensitive, my stomach finally started looking normal.

1
103a639b040a17bb579084287f2a5307

on July 13, 2012
at 12:09 AM

Two suggestions:

First, your hips are tilted forwards, causing your belly to protrude. others correctly suggested strengthening you transverse abdominals; however, stretching your psoas (hip flexor) will allow your hips to return to a neutral position and you transverse abdominals to return to a normal resting length. More info about stretching your psoas can be found by googling "psoas stretch"

Second, have you considered that some of the foods you are eating may be causing bloating? Common culprits include grains and legumes (which you probably already avoid), nuts, seeds, dairy and certain fruits and vegetables (especially ones that contain FODMAPs).

Good luck! I know how annoying a persistent belly is.

8d93455e9b5c459d2a290f55fa7c238f

on July 13, 2012
at 10:23 AM

I would definitely research FODMAPs - I have had a 'pod' forever, and eliminated FODMAPs around a week ago. The belly has done down *considerably*. This is probably the best list I've found (though not all green foods are Paleo") http://www.eat-real-food-paleodietitian.com/support-files/paleo-fodmap-food-list.pdf

C192b4897c35682c4e97982e73b25b6b

(208)

on July 13, 2012
at 05:45 PM

Thanks! I will definitely look into the FODMAPs, I have never heard of it, which is great to know cause you'd think that by sticking to grass fed meat, veggies and occasional fruit would be enough

1
0d3873eb2dd0447baf06139e75c10252

(600)

on July 12, 2012
at 12:01 AM

From your photo, I would try strengthening your transverse abdominal muscles. These are the ones running horizontally across your lower abs and pelvis on the inside. A lot of that 'gut' looks like plain old weak abs. Stronger transverse abdominal muscles will do a better job of holding your internal organs in, giving you a slimmer silhouette. Practice sitting with appropriate posture. A little yoga or ballet couldn't hurt if you are new to using your core to support your body sitting and standing.

1
8dbe73235f73c615f20d3d0f34b4852a

(1365)

on July 11, 2012
at 11:29 PM

I get the impression that the general consensus on abdominal fat is mainly insulin resistance and is usually the last thing to really lean down. I'd say two cheat meals and some added carbs could be slowing your progress. Same ol' stuff about fitness and walking and sleep and all that stuff. Also don't forget that how far your belly sticks out isn't how much fat is on your belly. You've got organs in there, too :)

Sounds like you're on track, though.

0
29c63878404bcb11a961c8cb13899304

on July 12, 2012
at 11:29 PM

Exercising four nights a week seems a bit much. It could be raising cortisol levels which help you accumulate fat around your abdomen. Why not try to cut it down to two days of strength training with some long walks peppered in throughout the week?

0
F5be4be097edc85690c12d67ee1a27c0

on July 12, 2012
at 10:48 PM

Paleono - How is your digestion?

C192b4897c35682c4e97982e73b25b6b

(208)

on July 13, 2012
at 05:47 PM

Before paleo, not well of course, lol. Since going paleo I have had no such issues (unless I am tempted to sneak in some cheese/milk) - THATS when it gets bad. Other than that, my digestion seems to have issue-less.

0
03a4ec34751186201a56da298ac843ce

on July 12, 2012
at 10:36 PM

You look almost exactly like me (only take half your butt, subtract it and add it to your boobs). The arms legs, stomach....I stopped eating carbs, went higher fat and that really helps with the stomach fat.

0
3ab5e1b9eba22a071f653330b7fc9579

on July 12, 2012
at 12:19 AM

Aside from the exercise portion that everyone else mentioned, try intermittent fasting to help lose a bit of bodyfat too. The combination of the correct posture, stronger abs, and IF should help.

0
C45d7e96acd83d3a6f58193dbc140e86

on July 12, 2012
at 12:09 AM

Judging by the info you provided, as well as the pic, I would work on increasing your intensity of your workouts, and do some interval training. Intervals have shown to improve insulin resistence and burn more fat. doing some planks and core stabilization exercises would help pull things in, but don't do many movement based ab workouts as this will build muscle underneath fat, making the appearance not improve. Working on shoulder stabilization would also help with posture, which would make your belly appear thinner. Limit carbs unless you begin to see a decline in energy due to increased exercise intensity. Also play with IF, but keep it random, and no more than once a week. Try exercising on an empty stomach sometimes also. Eat dinner, skip breakfast and exercise instead. then reload with a bigger lunch. What type of exercises are you performing?

C45d7e96acd83d3a6f58193dbc140e86

on July 12, 2012
at 01:58 AM

And agreed with the previous comments about a nice rear!

0
Medium avatar

(3213)

on July 11, 2012
at 11:29 PM

I hear you, that is my exact same problem area, 3 months ago i started Intermittent Fasting 1-2 times a week and 1 session of Sprints on my Elliptical, always keeping my nutrition on check. I'm happy to say, i've started to see results. Keep it up, you are on the right track! http://www.marksdailyapple.com/alvaro/#axzz20KeYR3x7

Medium avatar

(3213)

on July 12, 2012
at 12:00 AM

Shorter IF is recommended for females, not longer than 12 hr.

07ca188c8dac3a17f629dd87198d2098

(7970)

on July 11, 2012
at 11:52 PM

Just to add a caveat, intermittent fasting doesn't always work as well for women. Robb Wolf and Mark Sisson (and others?) have fairly recent posts on the subject.

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