8

votes

Stubborn belly fat: does IF help or hinder?

Answered on August 19, 2014
Created August 22, 2011 at 4:30 PM

I'm trying to lose the last 10/15 pounds after being overweight for most of my childhood and adolescence. I eat strictly VLC paleo, and that has helped me lean out a lot. However, I've had a hard time getting rid of the fat around my midsection (which is the fat I'm most self-conscious about).

I was recently reading about stubborn body fat over at leangains, and I was thinking of implementing a 16 hour IF daily with a little bit of fasted training. However, I know that belly fat is often indicative of cortisol elevation. Would IFing and fasted training further increase my cortisol and end up being counter-productive to my goals? Has anyone had any success using IF to rid themselves of stubborn belly fat, especially women?

Stats: Female, 22, 5'9", 175 lbs, large frame

Also, I'm working on a dairy farm right now, so my days are very active.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on November 02, 2011
at 07:12 AM

Raw goat's milk & raw goat's kefir are what I drink. And various raw goat & cow cheeses.

Medium avatar

(8239)

on November 02, 2011
at 05:42 AM

Just saw this. Would you specify what constitutes "raw and/or fermented dairy"? I mean specific foods. Yogurt? Kefir? Curious...

Medium avatar

(19479)

on August 22, 2011
at 08:50 PM

Super cool! Glad to hear you like the blog :)

220994a1bcff1923ef0388192bdba8d4

on August 22, 2011
at 08:38 PM

FED, I read your blog all the time and love it!! I think your recipes are so tasty. Keep up the good work!

Fe535c4994ac6176f76e1ff6d29eb08a

(4286)

on August 22, 2011
at 05:26 PM

Just do really intense farm work for 20 second intervals, with 10 second breaks, for 8 sets. :)

220994a1bcff1923ef0388192bdba8d4

on August 22, 2011
at 04:58 PM

Because I live and work on a farm, I often end up physically active for 8-10 hours a day. At the end of the day, the last thing I can imagine doing is sprinting haha. Maybe I should just push through it.

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9 Answers

2
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on August 22, 2011
at 07:17 PM

IF has been my key to losing stubborn belly fat. I'm 48, female, pre-menopausal.

I have an eating window that generally ranges from noon to 6. Occasionally, I will eat breakfast at 10 and stop eating at 5. I definitely eat less on the days I skip breakfast.

I do my workouts (2x/week brief LHT) fasted. I don't do LeanGains-style--unnecessarily complicated, IMO. I prefer the Lean Saloon's approach. I also do dance sprints once a week and walk 1-2 hours daily (I have a sedentary job.)

FYI, I eat plenty of raw and/or fermented dairy to get a good supply of CLA.

Medium avatar

(8239)

on November 02, 2011
at 05:42 AM

Just saw this. Would you specify what constitutes "raw and/or fermented dairy"? I mean specific foods. Yogurt? Kefir? Curious...

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on November 02, 2011
at 07:12 AM

Raw goat's milk & raw goat's kefir are what I drink. And various raw goat & cow cheeses.

2
Medium avatar

(19479)

on August 22, 2011
at 05:42 PM

I have been practicing VLC paleo with IF/fasted training (cycling between long-slow bouts and short intense intervals) and have not noticed any improvement on abdominal definition/fat loss.

I experienced much more dramatic weight loss (based on body composition testing, most of the weight lost was fat and only a small amount was lean tissue) on standard paleo (a la Cordain and Wolf) but was also hungry all the time and my libido disappeared. Mentally and emotionally I feel much better low-carb, so I'm sticking with it despite a little "softness" around my belly.

I think that the cortisol issue is a legitimate one and would be hesitant to implement IF/fasted training if other other factors such as quality/quantity of sleep, personal relationships, finances (big time issue that doesn't get talked about enough), etc. are out of whack.

Medium avatar

(19479)

on August 22, 2011
at 08:50 PM

Super cool! Glad to hear you like the blog :)

220994a1bcff1923ef0388192bdba8d4

on August 22, 2011
at 08:38 PM

FED, I read your blog all the time and love it!! I think your recipes are so tasty. Keep up the good work!

2
22212e9ba2a041e6da6c963d4d41615a

(5773)

on August 22, 2011
at 04:41 PM

I think it's an n=1. I know some who do very well. I seem to have the opposite effect. Give a shot for a week or two and see what happens.

1
9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on August 22, 2011
at 08:21 PM

I was suprised to find that IF does, in fact, cause somewhat of a calorie restriction. I kept track of my FIT day values and I just didnt eat as many calories as before when I ate breakfast. I think this is partially, the reason for success on this IF program.

Also its meant to be an extremely slow loss in body fat.

Lastly, if I eat a massive beakfast, or fast through breakfast Im hungry at noon/1pm, just the same.

1
Fe535c4994ac6176f76e1ff6d29eb08a

on August 22, 2011
at 05:30 PM

I definitely think its a personal thing and some people will do differently than others. I know many have gotten over their plateau using IF, where you are basically straving yourself in the morning, and others have done well using Dr. K (the Quilt) idea of 50g of protein first thing in the morning. These seem to be pretty much polar opposites, but people have seen positive results for each. I am sure there are just as many that have tried it and it didnt do anything.

Just gotta see what works for you.

1
41e79168f1df5d656b6c4f3fef8c9b46

(630)

on August 22, 2011
at 04:55 PM

Are younworking out? Sprints will help. Tabatta 20s on 10s off repeat 4 times. 2 sessions a week!

Fe535c4994ac6176f76e1ff6d29eb08a

(4286)

on August 22, 2011
at 05:26 PM

Just do really intense farm work for 20 second intervals, with 10 second breaks, for 8 sets. :)

220994a1bcff1923ef0388192bdba8d4

on August 22, 2011
at 04:58 PM

Because I live and work on a farm, I often end up physically active for 8-10 hours a day. At the end of the day, the last thing I can imagine doing is sprinting haha. Maybe I should just push through it.

0
Ba20b502cf02b5513ea8c4bb2740d8cb

on November 02, 2011
at 04:46 AM

Check your cortisol levels and get more sleep.

0
9a0861d7ef021ceb7d81e548f5eac6bd

on September 14, 2011
at 01:53 AM

I have a little of the same problem. I've got this pudge on my tummy that decided to hitch a ride since my wedding day (ahhh what being in love does to you). Anyways, I've recently started paleo and crossfit. I am feeling the changes slowly but I agree with everyone, short bursts of activity that are very intense will help tremendously!

Karly P.S. Can I come live on your farm?!!! haha

0
954677d5c79932d754d97048191b08c0

on August 22, 2011
at 04:55 PM

i cannot answer from personal experience, but i recently google searched "Paleo Fasting" and it came up with alot of results of people using it successfully to loose weight. But its not intended to be done to make you suffer/hungry. I did it once, and i wasnt even hungry the entire time!

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