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Visceral fat - tips for beating it....

Commented on April 17, 2014
Created April 02, 2014 at 12:56 AM

Background: Ive got a bit of belly fat. Since going moderate carb (50-150/day), variable, and starting recently a strength training program, I think I am losing weight. But according to my bloods its stirring up my liver cells (which from what studies I have seen is sort of typical, and makes your liver healthier in the long term), and post exercise I get lasting elevated heart rate (about 6 hours of slight increase, and a few of being bumped up 20bpm when standing), and headaches. Doctor has done tests and thinks all is good (rechecking liver later), but to just not push too hard on exercise (ive been going HIT, so will dial it back slightly for a while).

Question: So, I am minimizing fructose intake, ive been avoiding booze for some time, no vege oils, and doing this HIT strength. Trying to walk more. Ive been doing the odd 24 hour fast. Is there anything else I should be doing to reverse my prior sedantary lifestyles effects regarding visceral fat especially (or boosting liver health), or for lowering insulin resistance (not too into the idea of thermogenics like green tea btw, although I use coconut oil) ?

Medium avatar

(20)

on April 17, 2014
at 03:42 AM

...and then there is this:

Medium avatar

(20)

on April 17, 2014
at 03:38 AM

Thanks for the input @BobK - here is a study comparing HIIT to aerobic which was a surprise to me: http://www.hindawi.com/journals/jobe/2014/834865/

F291857fa12a0291688ea994343156dc

(720)

on April 17, 2014
at 12:30 AM

@wy we kinda hijacked this question. My bad. :(

We should have started a different thread to address your sittuation but since I've already muddied the waters...

check out http://home.fuse.net/clymer/bmi/

F291857fa12a0291688ea994343156dc

(720)

on April 17, 2014
at 12:22 AM

Want to burn fat?...keep intensity low.

I lost my fat by walking ~ 1hr per day and cleaning up my diet.

General comments: Buy the best eggs you can, eat the yolks & the whites. The fat from good egg yolks will replace that heaping serving of coconut oil.

No wine, nuts, fruit. Of course, no grains, no refined carbs.

Drop the HIIT & just walk.

Count calories to be sure... your intake seems high, a pound of beef at lunch? What's for dinner?

Zero carb might be extreme. I'd shoot for under 100g like 75g

Just my n=1, YMMV.

F291857fa12a0291688ea994343156dc

(720)

on April 17, 2014
at 12:22 AM

I'm not sure on this but as @thhq posts about Attia's work....

"Higher levels of effort burn glycogen preferentially." Plus it not a yes or no thing. Here's a link to Greame Thomas about "Earn Your Carbs" and different levels of energy output. http://graemethomasonline.com/carbohydrate-daily-requirements/

Medium avatar

(20)

on April 16, 2014
at 12:13 PM

@BobK aerobic exercise uses glycogen anaerobic taps into fat reserve. HIIT supposedly targets visceral fat with short term bursts of work I am told.

6fece842bd1bcf5724f458a302a2156e

(1169)

on April 14, 2014
at 11:31 AM

This is always my biggest problem. At my age and given I am female 1400 calories a day apparently keeps me as I am or possibly 1500 if I take a walk a day. I should not go below 1200 calories ergo in effect I can never lose weight or at least not unless it is to take years.

F291857fa12a0291688ea994343156dc

(720)

on April 14, 2014
at 04:16 AM

@wy & @thhq ... I'm I confused?

I thought for fat burning we want to stay aerobic, (ie stay below aerobic / anaerobic transition)?

Intense exercise burn glycogen, right?

Medium avatar

(20)

on April 14, 2014
at 01:54 AM

@thhq thanks for the reminder - sort of forgot anaerobic does work on fat stores!

Medium avatar

(10601)

on April 13, 2014
at 10:52 AM

Walk, bike or swim an hour a day. Every day. You don't want to work hard at it - it needs to be below aerobic to be effective for fat metabolism.

F291857fa12a0291688ea994343156dc

(720)

on April 04, 2014
at 06:38 AM

You'll need some basic tools to carry on your n=1 experiment. W/o data you're just guess & so are the people on PH attempting to help you.

You could buy a seamstress' tape for cheap.

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on April 03, 2014
at 01:55 AM

36 years old. I don't have a tape measure handy, or indeed, even a ruler.

Medium avatar

(10601)

on April 03, 2014
at 01:05 AM

I don't know whether Peter was doing it to lose weight or to maximize his fat-burning metabolism. He talks about marathon runners being in this mode, and maybe he's training on low RQ for max athletic performance on a LC diet. For me it worked for weight loss. I needed to lose in the midsection, and my 42" waist went to 36". My thighs quit touching. In the upper body I went from a 46 to a 42 jacket.

F291857fa12a0291688ea994343156dc

(720)

on April 03, 2014
at 12:26 AM

a little bit better data ....but are you 18 or 65?

The details matter ...ie waist measurement? 36" or 40"

I can pinch a fair bit of fat around my gut.... not very scientific. :(

check out http://home.fuse.net/clymer/bmi/

play with your numbers and read the article

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on April 02, 2014
at 10:44 PM

So your saying that your more likely to lose weight lower carb, but moderate intensity? Interesting article ill bookmark it and read it later today.

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on April 02, 2014
at 10:39 PM

6'4, male, 106 kgs, I am not sure what my waist is, or body fat (I can pinch a fair bit of fat around my gut). I follow body by science, which is HIT strength 1/week. Plus I am trying to walk more on the off days. I know it does something because ive lost a little belly fat already. Started just 1 month ago. Thanks for the feedback.

Medium avatar

(10601)

on April 02, 2014
at 08:46 PM

If you like leg raises do some planks too.

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6 Answers

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Medium avatar

(20)

on April 12, 2014
at 06:35 PM

@BobK We are not to far from each other in age and I like what you are doing. After reading through the 6 Week Cure by Eades and having been LC, VLC, and ZC in the past I am back to square one because of some of my excesses. This time is different, the pounds and the visceral fat are not coming off quickly as before. I am dedicated to getting this off...quit drinking 2-3 glasses of wine on a daily basis, stopped smoking cigarettes that accompanied the wine and have added a couple days of HIIT to an existing 2-3 day a week weight training routine. I have gone back to ZC for the most part but not losing weight or inches. Breakfast (4) egg yolks (2) egg whites (1) piece of bacon (1) cup of coffee with pats of butter and a heaping tablespoon of coconut oil. Lunch is about a pound of grass fed meat and a little cheese or avocado. 61 years old, 6'3", 42-1/2" waist. Thanks for any suggestions.

Medium avatar

(10601)

on April 13, 2014
at 10:52 AM

Walk, bike or swim an hour a day. Every day. You don't want to work hard at it - it needs to be below aerobic to be effective for fat metabolism.

0
F291857fa12a0291688ea994343156dc

(720)

on April 02, 2014
at 09:45 PM

OP.... unless I missed it, your question was devoid of what I consider very important details.

Gender, age, height, weight, waist, est body fat (if known), exercise; frequency and intensity .

Current status and starting point & when you "started".

I'm 60 year old guy. I'm 6' .

I was 220 w/ ~39" waist. Now I'm 190 ~36" waist. Took me about 7 months to drop the 30 lbs. I;ve bn ~190 ish for over a year with additional fat loss & a some muscle gain.

No special exercise just about an hour of walking per day, some self-weight exercises and no junk eating. No bread, no grains, no sugar, no potatoes, no soda, no fruit juice, minimal fruit. I tolerate dairy VERY well so I eat full fat yogurt. I have heavy cream in my single cup of coffee. I also eat low fat cottage cheese & hard cheeses a few ozs per day.

Losing visceral fat is a matter of overall fat loss, clean eating & metabolism repair..... insulin levels & resistance vs sensitivity

You didn't get fat overnight, don't expect to lose it overnight. I guess I was lucky I lost the fat with minmal exercise. imo, it's all about what one eats. YMMV

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on April 02, 2014
at 10:39 PM

6'4, male, 106 kgs, I am not sure what my waist is, or body fat (I can pinch a fair bit of fat around my gut). I follow body by science, which is HIT strength 1/week. Plus I am trying to walk more on the off days. I know it does something because ive lost a little belly fat already. Started just 1 month ago. Thanks for the feedback.

0
Cf08ad26759fdd206a2c9f9385080a57

(995)

on April 02, 2014
at 07:36 PM

Diet alone should clean up most of the belly issues given enough time and consistency. (Wheat Belly comes to mind.)

I'm a fan lately of leg raises. If you have a couple bar stools at the right height, you can makeshift a semi-decent ab exercise. I feel like muscle burns fat, so you want to put muscle where you want to burn fat. (Although, you don't have a whole lot of spot control.)

Abdominal fat tends to be more associated with insulin resistance, so you might want to look more into the GIs of the foods you eat.

I like green tea just for the flavor / culture. I've got a borosilicate kettle / glassware and some organic first flushes from china, india, and japan. Coconut oil is good stuff, don't be shy on the quantities.

Medium avatar

(10601)

on April 02, 2014
at 08:46 PM

If you like leg raises do some planks too.

0
Medium avatar

(10601)

on April 02, 2014
at 03:43 PM

Peter steps out of the eating academy for a while and tries a metabolism N=1.

http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance

What we see is a preferred route to high fat metabolism: keep your RQ down to 0.70. Higher levels of effort burn glycogen preferentially.

So walk, bike or swim. I'm glad Peter said it for me. Hint: you have to do a lot of it. Think in terms of an hour a day to lose a pound of fat a week. I lost fat from thighs, chest and shoulders as well as midsection visceral fat, so it's not a spot reduction plan.

Medium avatar

(10601)

on April 03, 2014
at 01:05 AM

I don't know whether Peter was doing it to lose weight or to maximize his fat-burning metabolism. He talks about marathon runners being in this mode, and maybe he's training on low RQ for max athletic performance on a LC diet. For me it worked for weight loss. I needed to lose in the midsection, and my 42" waist went to 36". My thighs quit touching. In the upper body I went from a 46 to a 42 jacket.

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on April 02, 2014
at 10:44 PM

So your saying that your more likely to lose weight lower carb, but moderate intensity? Interesting article ill bookmark it and read it later today.

0
Be157308a0438e382b88d9db4c12ab30

on April 02, 2014
at 03:01 PM

You could starve yourself, it's pretty quick and effective. Make sure to stay hydrated.

....or you could just cut your carb consumption and still enjoy life while losing fat.

0
Medium avatar

on April 02, 2014
at 11:14 AM

Diets with a daily calorie intake that is 500 to 1000 calories less than the total calories burned will result in 1 to 2 pounds of fat loss every week.

However, women should never eat fewer than 1200 calories a day and men never lower than 1500 calories to prevent muscle tissue from being burned for energy.

1) Lifting weights helps in burning a lot of calories that leads to lose weight. Compound exercises also work best as this work several muscle groups

2) Getting appropriate sleep is often ignored, but research has shown that people that do not sleep enough are more likely to gain weight.

6fece842bd1bcf5724f458a302a2156e

(1169)

on April 14, 2014
at 11:31 AM

This is always my biggest problem. At my age and given I am female 1400 calories a day apparently keeps me as I am or possibly 1500 if I take a walk a day. I should not go below 1200 calories ergo in effect I can never lose weight or at least not unless it is to take years.

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