I am a 24 year old female, weight 58kg, 1.62m tall. I started doing functional training and following paleo about 6months ago and I have lost a lot of fat. I do strength training 3 times per week and cardio twice a week. I am still struggling to loose my belly fat. I can see my belly getting smaller but it's taking much longer than expected. The rest of my body is almost there. I use to have a cheat meal once a week, but now only cheat once a month. Whenever I crave sweets I have dark chocolate (1-2 times a week) this is usually late at night and I know I have to stop this. I have cut out nuts, but sometimes have a handful. How can I loose the belly fat in the the next 2 months before we have summer in South Africa?
This is what I generally eat in a day:
Breakfast: 2 eggs (over weekends I'll add lean bacon and cherry tomatoes/mushrooms/peppers) and black coffee with no sugar Mid morning snack: Apple/ baby carrots Lunch: Chicken/ tuna salad with no sauce avo, pawpaw, rocket, onion, cucumber, tomato Mid afternoon snack: Orange Pre-workout: Banana and whey protein dissolved in water or paleo protein bar and banana Post workout: Banana and whey protein dissolved in water Dinner: 2 Chicken breasts/ lean meat/ fish with veg. Usually butternut and baby marrows, sometimes sweet potato after strength training.
I limit coffee to 3 black cups without sugar a day. I have 2-3 cups of green tea per day I also have 1-2 cups of ginger tea per day I drink 2-3 liters of water per day
Should I cut out fruit and chocolate and increase my cardio sessions 3 times per week? Should I start counting calories? Someone also advised that I increase my green veg intake.
asked byShane_14 (5)
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on August 21, 2013
at 03:09 PM
Consider that your body may have reached its healthy weight. Real women's stomachs do not look like what you see in magazines. That little "pooch" just under your belly button is NECESSARY and if you lose it, it's a sign that you're in very deep metabolic trouble. I repeat: YOU WANT THAT FAT. That fat is good for you. Thin does not equal healthy, and women need a certain amount of fat on our bodies - more than it's currently "fashionable" to have.
I don't think you should start restricting calories or doing anything else to fit into some industry-determined model of the "ideal body." I think you should eat good food that makes you feel healthy and strong, and eat as much as you're hungry for, and not worry about whether or not you look like some ultra-photoshopped magazine model.
on August 21, 2013
at 09:57 AM
I've never done both a Pre and a post-WO meal, not with a banana in each, even though I've worked out really intense. I would something starting there, two bananas plus the whey plus the bar... I don't know. I don't know your intensities and workout durations, but I know I could go a long way on both without the pre-WO meal. Favor post-WO, in my opinion. try dropping the pre-WO.
Chocolate ... how much are you consuming? I don't think it should be a big deal. Perhaps try to limit it to 1x week, not 2x? Look for a high cocoa % (Try 85%)
One last thing - avoid overtraining. You have a pretty intense training going on. I don't know for how long you've had it going on, but try to do a 'taper' week every 6-8 weeks. You could also do some 2-active rest day weeks, not always only 1 rest day. The path down overtraining and elevated cortisol is awful, makes you feel miserable, and hit a fat loss plateau. Just train smart and listen to your body.
on October 28, 2014
at 09:03 AM
Well, maybe try to consider caffeine intake - coffee, green tea. Caffeine increase cortisol levels (stress) and this can lead to fat storage.
on August 22, 2013
at 12:05 AM
ditch the bananas and whey protein. insulin drives fat storage
on August 21, 2013
at 05:30 PM
Oooh, that stubborn belly fat! I would not judge your health by the way your belly looks, and it is probably a lot less worse than you think. I had similar issues, you couldn't pinch any fat from anywhere on my body... except around my belly. It is pretty weird how this happens and a lot of it is your DNA. If you insist on getting rid of it here are a few pointers.
Try IF, do your workout early soon after you wake and do not eat until early afternoon of that day. Take some MCT oil before the workout as you will want some energy and to go into ketosis. For your meal, try higher protein and low-to-no carbs. Lean meats, eggs and leafy greens. Try not to eat much as far as late evening into night or close to before you sleep.
As far as your workouts go, you say you do "cardio" twice per week, the term "cardio" is very broad and can vary widely. Do you walk a mile, do yoga, or is it 15 mile run (you don't need to answer this)? On your "cardio" days I suggest doing very long but light workouts. I personally do trail hiking for 2-3 hours (if your schedule allows). You can do walking/power walking the point I want to make is to not go too strenuous, you will just want long and light to burn the fat away. If you start getting the ammonia smell, you are working too hard.
As far as strength training, you would be better off doing more weight with lower reps to burn this fat. For each exercise you will not want to be able to do more than 4-5 reps tops, only 3 sets. You do not want to do lighter weight with a ton of reps and sets. So same regiment you are on now just up the weight and lower the reps/sets. Carb up after the workout and your post w/o drink is probably fine. You will want to monitor how much you need to carb up each time so you know how much to eat afterwards and still stay in keto.
Alternate the days, weights/cardio/weights/cardio/weights/rest or vice versa.
If you feel the need or insist on doing heavier workouts then start the day with a large, high protein low carb breakfast instead of IF, and workout as much as you want.
I know women are different (all too well) but this should work for getting rid of that last bit of fat. It might not be fun, easy or fast but it will do the trick. You might encounter some obstacles but if you stick with it you will definitely shred the fat from your midsection. That being said I would have to revert back to my first paragraph. You are probably already perfectly healthy and do not need to lose this fat at all. You are probably the only one that notices and it is more than likely just how your body is built. You should feel happy that you are healthy and alive and try not to worry too much about how you appear in a mirror!
on August 21, 2013
at 04:15 PM
I also agree that you may wanna keep that bit of the belly. But if you're sure you want to see it gone, don't change anything drastic. Just keep your lifestyle, sometimes people just get impatient! Last bit is going to be a slower process, but you know you're doing it right if you lost a lot of fat already... just forget about it and enjoy life and one day you're gonna look at yourself in the mirror and go: "Damn! There's that tummy I always wanted!" :) hehe
on August 21, 2013
at 09:31 AM
Belly fat is probably the hardest bit to lose. I think some genetic factors are at play here, even on very low-carb intervention stage I never manage to get rid of all my belly fat.
Maybe try to swap some of the bananas for more vegetables. However if you are pretty active as you seem to be and young then I don't think you should go into restrictions too much.
The other think I am thinking is: maybe you can try to stick to 2-3 meals a day an no snacks. Also you can try fasting a day a week or something.