9

votes

Help me hack my midsection

Answered on August 19, 2014
Created March 10, 2011 at 4:22 PM

I have been primal/paleo for over a year now, and I've lost a significant amount of weight on it. I've been lacking in energy lately, but on the past few days where it's been warm and the sun is shining, I've felt much better. Anyway, my question is about my midsection.

I currently weigh about 185 pounds, and the scale I have (which is probably not very good, but still) says that my body fat is around 27%. Most of that is carried around my waist. The fat there is very loose and is the only thing that keeps me unhappy with my body image. I've experimented with getting more sleep and adding in some carbs like berries, parsnips, and sweet potatoes to lower cortisol, but so far they haven't had any effect.

I'm pretty strict paleo: 3:1 or better on my 6:3 ratios; about 2500 calories daily, 50-70% fat, 20% protein, and the rest mostly from safe starches; no nuts, grains, legumes, or dairy; I take a magnesium and D3 supplement and I just ordered some probiotics; I aim for 1 pound of grass fed or wild-caught meat per day. I'm on my feet five hours a day at work, mostly moving around 10-60 pound weights. I just can't figure out why I look like this with all the work I feel I've put into this. I know it's vain, but it's very frustrating.

alt textalt text

587538a2db229b2ec884ea04cc3dc75e

(462)

on March 11, 2011
at 11:17 PM

Astoundingly good answer.

5672b2d190891342389e764cc4056ca9

(1304)

on March 11, 2011
at 10:11 AM

@Sgroh87, you could have your first meal before work, say at 8:30 or 9:00, and another (your last) at 4:30 or 5:00. Personally, when I do IF is usually from an early dinner to breakfast: I'm much hungrier in the a.m. than in the p.m., don't mind eating my last meal at 3:00 or 4:00, but cannot skip breakfast.

A993550f2a130df8d3462c08582f08ec

(589)

on March 11, 2011
at 01:26 AM

I've been following your posts on this website for a while, so I think I'll be following your advice. Tonight I'm binging on fruit because tomorrow I'm cutting it out of my diet until I can see abs. I'm gonna start shovelgloving again and begin skipping breakfast and occasionally lunch. I'm already eating omega-3 eggs, grass fed beef, bison, lamb, and wild salmon almost exclusively, with clarified Kerrygold butter and coconut oil, so I'm pretty balanced on 3:6 and sat fat already. Any other tips? I'd lost hope on getting rid of this flab, but you've given me inspiration. Thank you. :)

A993550f2a130df8d3462c08582f08ec

(589)

on March 11, 2011
at 01:00 AM

Thank you very much, sir. ;)

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on March 10, 2011
at 10:27 PM

+1 for the old school Atari Boxers... Epic.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on March 10, 2011
at 06:18 PM

Dave is great but he's a freak of nature. Most people who lose 100 lbs have excess skin. There are exceptions to every rule and many factors like age and genetics play into the equation but to expect to not have lose skin after the kind of weight loss you have created may be unrealistic. I know that for me after 150 lb+ loss I had massive amounts of excess skin and had to have it cut off. I didn't lose quickly either. Looking at your photos I'd say that the majority of it is skin. I think you should follow some of the suggestions to continue to drop fat and see where that gets you.

1ac8e976f84cb2566ecfbbcce1817351

(211)

on March 10, 2011
at 06:09 PM

I have just about the same problem. I've dropped about 50 lbs in a span of about 8 years. Going paleo almost a year ago finally helped me lean out and I have recently put on some muscle. I even have a bit of a four pack right under my chest, but have plenty of loose skin/fat in the midsection. My guess is a long period of strict paleo, IF-ing, lighting heavy, sprinting, walking, good sleep and very low stress will do it, but I'm not sure how effective all of that'll be and will have to wait until after I graduate. I'm really trying to avoid a mini-tummy tuck... Let me know what works for you!

Aebee51dc2b93b209980a89fa4a70c1e

(1982)

on March 10, 2011
at 05:59 PM

Remember, you can "sprint" on an elliptical machine or a stationary bike, if you have access to those. They might be a lot easier on your toe.

A8d95f3744a7a0885894ee0731c9744c

(3761)

on March 10, 2011
at 05:48 PM

Good point!! I'm stumped ;-) Good luck!

A993550f2a130df8d3462c08582f08ec

(589)

on March 10, 2011
at 05:41 PM

Thanks. :) I thought that at first, but then I saw this on MDA: http://www.marksdailyapple.com/the-unconquerable-dave/ If he can lose that much in 1.5 years and not have loose skin, especially at his age, then I hesitate to blame my fatty appearance on loose skin. Some of it is, but there is definitely still a lot of chub in there.

A8d95f3744a7a0885894ee0731c9744c

(3761)

on March 10, 2011
at 05:34 PM

Wow! Congrats! I stand by my original answer. Do you think some of this could be extra skin?

A993550f2a130df8d3462c08582f08ec

(589)

on March 10, 2011
at 05:29 PM

My work schedule isn't incredibly conducive to regular IFing. I work from 10-3 every day and try to get to bed by 10, which would only give me a 4 or 5 hour feeding window. Eating at work is frustrating because we don't get a lunch break; we work while we eat. Upside: we get paid during lunch, downside: we have to graze on our meals.

A993550f2a130df8d3462c08582f08ec

(589)

on March 10, 2011
at 05:22 PM

I don't really work out right now. When I'm at work, sometimes I have to pull wheeled weights of up to 1600 pounds, but that's not very often. Sprinting is out for a little while because I just had an ingrown toenail removed, and it's still in the process of healing.

A993550f2a130df8d3462c08582f08ec

(589)

on March 10, 2011
at 04:49 PM

That is, I lost 50 in six months on paleo. I managed to lose 50 more before that over the course of three years or so.

A993550f2a130df8d3462c08582f08ec

(589)

on March 10, 2011
at 04:48 PM

In 2006 I weighed 285 pounds. I was down to 265 in 2008, then 235 in 2009. I started primal in September of 2009, but I got serious about it in February of 2010. By May of 2010, I was down to 180. I maintained that weight until November, then between November and mid-January, I cheated a lot and gained back 10 pounds. I have since been trying to get back down to 180, but it hasn't happened yet. Let's say I lost 50 pounds in six months, then maintained my weight for another six.

  • A993550f2a130df8d3462c08582f08ec

    asked by

    (589)
  • Views
    2.4K
  • Last Activity
    1282D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

7 Answers

12
4b97e3bb2ee4a9588783f5d56d687da1

on March 10, 2011
at 08:45 PM

285 to 180(and back up to 206lean)

First of all, it's not loose skin, it's skin being pulled on by fat and Will tighten up after the fat on it is gone.

I had some stalls during my journey and a number of different factors eliminated my stalls.

  • no fructose, none.

  • no nuts.

  • super avoidance of omega 6.

  • If your doing dairy, stop for now, test how you react after you're as lean as YOU want to be.

  • 9+ hours of sleep with 2 hours of non electronic downtime beforehand.

  • fasted high intensity training. 20 minutes tops, you have to sweat breathe hard and smile or you're doing it wrong. Time of day isn't important, but do it before you eat for the day.

  • only eat when hungry. If this means you only eat once a day, so be it. ONLY when actually hungry.

  • Drink water before eating to ensure you're not confusing thirst with hunger

  • Walk fasted. Morning walks or walks 6+ hours after eating. Non intense non cardio simple movement. Go as far as feels good to you. If you font feel like walking, don't.

  • no snacking! If you get hungry eat a meal, if you can't eat a full meal, wait suck it up and eat a full meal when you can.

I had great results with very low carb to lose the weight and then adding tubers after I was lean for athletic performance / muscle gain. The journey from 285 to visible abs took appx 9 months doing low carb paleo with the above. And I looked just like you mid journey.

You can do it. Work hard now, and then enjoy super easy paleo cruise control after you get the results you are happy with wherever those may be.

Fruit nuts dairy etc are an individual thing. I recommend full avoidance during lean put then reintroduction one at a time after to see how you look and perform.

A993550f2a130df8d3462c08582f08ec

(589)

on March 11, 2011
at 01:26 AM

I've been following your posts on this website for a while, so I think I'll be following your advice. Tonight I'm binging on fruit because tomorrow I'm cutting it out of my diet until I can see abs. I'm gonna start shovelgloving again and begin skipping breakfast and occasionally lunch. I'm already eating omega-3 eggs, grass fed beef, bison, lamb, and wild salmon almost exclusively, with clarified Kerrygold butter and coconut oil, so I'm pretty balanced on 3:6 and sat fat already. Any other tips? I'd lost hope on getting rid of this flab, but you've given me inspiration. Thank you. :)

587538a2db229b2ec884ea04cc3dc75e

(462)

on March 11, 2011
at 11:17 PM

Astoundingly good answer.

1
Aebee51dc2b93b209980a89fa4a70c1e

(1982)

on March 10, 2011
at 04:58 PM

What are your workouts like? You might need to add some intensity there, in the form of some heavy lifting in short sessions, or sprinting once a week or so.

A993550f2a130df8d3462c08582f08ec

(589)

on March 10, 2011
at 05:22 PM

I don't really work out right now. When I'm at work, sometimes I have to pull wheeled weights of up to 1600 pounds, but that's not very often. Sprinting is out for a little while because I just had an ingrown toenail removed, and it's still in the process of healing.

Aebee51dc2b93b209980a89fa4a70c1e

(1982)

on March 10, 2011
at 05:59 PM

Remember, you can "sprint" on an elliptical machine or a stationary bike, if you have access to those. They might be a lot easier on your toe.

0
Ace64c8ee9bba258f6a2fb9051cf17b4

on March 10, 2011
at 08:27 PM

5 hours is plenty of time to eat. I usually only use 3 hours. Look at http://www.fast-five.org/ . IF is great for reducing belly size!

0
C4134ed417dbc0a6b79ab2cee32632d3

(1801)

on March 10, 2011
at 07:49 PM

After gaining weight & losing it, then two pregnancies, I have a belly overhang! As well as exercise/nutrition suggestions, I'd add in dry skin brushing.

There's a lot of info around debating whether this skin is loose skin or abdominal fat (shrunken, but not completely). I've found the combination of low carb AND body brushing is helping me lose the excess/loose skin.

A natural bristle brush is needed. Sorry, via FB page feed, so no linkies!

0
A0e3b5eeb45b7d6e5689847fbc79959a

on March 10, 2011
at 05:05 PM

burn it by focusing on getting into deeeeep ketosis with coconut oil and tons of bacon and eggs and butter every day. go on a super high animal fat, zero carb diet for a while and lift really heavy weights every four days or sow. have you ever heard of slow burn method of exercising where you move v e r y slowly? so you take like a minute to do one squat. there is a much more accurate description of the method in the books and online, fred hahn is the guy who i know of that does it.

ETA yeah i second intermittent fasting too.

0
A727956fa3f943057c4edb08ad9e864e

on March 10, 2011
at 05:04 PM

I find intermittent fasting loses belly fat when straight cal restriction won't.

5672b2d190891342389e764cc4056ca9

(1304)

on March 11, 2011
at 10:11 AM

@Sgroh87, you could have your first meal before work, say at 8:30 or 9:00, and another (your last) at 4:30 or 5:00. Personally, when I do IF is usually from an early dinner to breakfast: I'm much hungrier in the a.m. than in the p.m., don't mind eating my last meal at 3:00 or 4:00, but cannot skip breakfast.

A993550f2a130df8d3462c08582f08ec

(589)

on March 10, 2011
at 05:29 PM

My work schedule isn't incredibly conducive to regular IFing. I work from 10-3 every day and try to get to bed by 10, which would only give me a 4 or 5 hour feeding window. Eating at work is frustrating because we don't get a lunch break; we work while we eat. Upside: we get paid during lunch, downside: we have to graze on our meals.

0
A8d95f3744a7a0885894ee0731c9744c

(3761)

on March 10, 2011
at 04:24 PM

How much weight did you lose? Sometimes with rapid weight loss, it can take skin a while to gain it's old elasticity back.

A993550f2a130df8d3462c08582f08ec

(589)

on March 10, 2011
at 04:48 PM

In 2006 I weighed 285 pounds. I was down to 265 in 2008, then 235 in 2009. I started primal in September of 2009, but I got serious about it in February of 2010. By May of 2010, I was down to 180. I maintained that weight until November, then between November and mid-January, I cheated a lot and gained back 10 pounds. I have since been trying to get back down to 180, but it hasn't happened yet. Let's say I lost 50 pounds in six months, then maintained my weight for another six.

A993550f2a130df8d3462c08582f08ec

(589)

on March 10, 2011
at 04:49 PM

That is, I lost 50 in six months on paleo. I managed to lose 50 more before that over the course of three years or so.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on March 10, 2011
at 06:18 PM

Dave is great but he's a freak of nature. Most people who lose 100 lbs have excess skin. There are exceptions to every rule and many factors like age and genetics play into the equation but to expect to not have lose skin after the kind of weight loss you have created may be unrealistic. I know that for me after 150 lb+ loss I had massive amounts of excess skin and had to have it cut off. I didn't lose quickly either. Looking at your photos I'd say that the majority of it is skin. I think you should follow some of the suggestions to continue to drop fat and see where that gets you.

A993550f2a130df8d3462c08582f08ec

(589)

on March 10, 2011
at 05:41 PM

Thanks. :) I thought that at first, but then I saw this on MDA: http://www.marksdailyapple.com/the-unconquerable-dave/ If he can lose that much in 1.5 years and not have loose skin, especially at his age, then I hesitate to blame my fatty appearance on loose skin. Some of it is, but there is definitely still a lot of chub in there.

A8d95f3744a7a0885894ee0731c9744c

(3761)

on March 10, 2011
at 05:34 PM

Wow! Congrats! I stand by my original answer. Do you think some of this could be extra skin?

A8d95f3744a7a0885894ee0731c9744c

(3761)

on March 10, 2011
at 05:48 PM

Good point!! I'm stumped ;-) Good luck!

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!