Shifting stomach weight - or trying to

[Bree2017]

Hey folks. I'm Bree, and I wouldn't usually join sites like this but I'm at my wit's end in terms of losing weight. Over the past few months I've lost a stone and dropped two dress sizes, but now I've hit a new problem.

I can't get rid of the flabby stomach. Like, at all. I've tried everything; I run three times a week (when I can, I'm sometimes ill) I have one largeish meal a day, and recently I've started making sure I'm hitting that two litres of water a day mark.

There's an image here, the top being me relaxed, the bottom breathing in. It's the bottom I'm aiming for, but I honestly don't know how to get there.

I've got photoshoots coming up and I really need to get rid of it.

(If by any chance you do recognise me, please keep it to yourself ^^ I'm posting here as anonymously as I can)

 

[Trusylver]

What you are not looking for is weight loss, rather you need body re-composition (less fat, more lean muscle). Running and eating the way you are may have you loosing weight, but it is not just fat you are loosing, you are also loosing lean mass, less lean mass the harder it will be to loose fat and the less chance you will get the look your after.

What does your food intake look like ? calories and macronutrients
Age? height? weight? bodyfat %

There are ways to cut for photoshoots/stage appearance or meet weight limits for competition but it is only temporary, not healthy and not something I would normally recommend on this forum.

 

[Llama]

What Tru said. Also: stress (any kind, it´s about cortisol levels) makes it harder to lose belly fat and easier to gain it. I´m not sure if I read your post right but if that one large-ish meal a day is all you eat you may well be undereating, which would be a very stressful thing for your body. Best of luck on your journey!

 

[Bree2017]

What you are not looking for is weight loss, rather you need body re-composition (less fat, more lean muscle). Running and eating the way you are may have you loosing weight, but it is not just fat you are loosing, you are also loosing lean mass, less lean mass the harder it will be to loose fat and the less chance you will get the look your after.

What does your food intake look like ? calories and macronutrients
Age? height? weight? bodyfat %

There are ways to cut for photoshoots/stage appearance or meet weight limits for competition but it is only temporary, not healthy and not something I would normally recommend on this forum.

Thanks for replying!

I'd never heard of body re-composition before. A quick google suggests weight lifting - something I've never even considered, nor would know how to do!

I'm 21 years old, 5"6 and I weigh 11.5 stone. I'm not sure about body fat % but I'd imagine 20% or more.

As for food, I eat mid-day and at the moment due to funds it's:

Sandwich (usually meat and veggies) - 612 calories
watermelon pot - 71 calories
small pasta pot - 332 calories

 

[Trusylver]

Calculating Bodyfat %

There are a few ways to calculate bodyfat %, Bodyfat scales (not great but better than nothing), calipers (needs to be used by a trained person), DEXA (great but can be expensive), Navy Method (http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy) again not great but better than nothing and if all else fails photo comparison. Using the comparison method I would estimate between 30-35 % based on the visual back fat.

Calorie Intake

your current calories at 1015 is to low

your BMR calories are 1523 which is multiplied by your activity modifier which is 1.4 for sedentary ladies making your maintenance calories 2132, a healthy rate of loss would be 500 calories less putting your intake at an estimate of 1632 calories per day for moderate weight loss. (Calculations based on charts in book by Professor Louise Bourke, head of nutrition at AIS)

If I use an estimate of 32% bodyfat then your BMR estimate drops to 1427 (Katch-Mcardle method) again multiplied by 1.4 giving 1997 calories, less 500 for weight loss giving 1497 calories.

as part of those calories, based on fat % you need at least 50 grams of protein, based on just bodyweight you need 72 gram, so a lot depends on getting a good bodyfat % reading.

the usual recommendation is to get 20-25 grams of protein at each meal

if all of this is compared to your current diet, you are under eating and not getting enough protein, what this means is yes you will loose weight quickly but you will be loosing muscle, slowing metabolism and setting yourself up for slow future fat loss and easy fat gain.

At the same time that you are cutting calories you also need to be doing some form of strength training, that does not mean you have to go to the gym, but cardio only will not achieve the results you want.

 

[Bree2017]

Calculating Bodyfat %

There are a few ways to calculate bodyfat %, Bodyfat scales (not great but better than nothing), calipers (needs to be used by a trained person), DEXA (great but can be expensive), Navy Method (http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy) again not great but better than nothing and if all else fails photo comparison. Using the comparison method I would estimate between 30-35 % based on the visual back fat.

Calorie Intake

your current calories at 1015 is to low

your BMR calories are 1523 which is multiplied by your activity modifier which is 1.4 for sedentary ladies making your maintenance calories 2132, a healthy rate of loss would be 500 calories less putting your intake at an estimate of 1632 calories per day for moderate weight loss. (Calculations based on charts in book by Professor Louise Bourke, head of nutrition at AIS)

If I use an estimate of 32% bodyfat then your BMR estimate drops to 1427 (Katch-Mcardle method) again multiplied by 1.4 giving 1997 calories, less 500 for weight loss giving 1497 calories.

as part of those calories, based on fat % you need at least 50 grams of protein, based on just bodyweight you need 72 gram, so a lot depends on getting a good bodyfat % reading.

the usual recommendation is to get 20-25 grams of protein at each meal

if all of this is compared to your current diet, you are under eating and not getting enough protein, what this means is yes you will loose weight quickly but you will be loosing muscle, slowing metabolism and setting yourself up for slow future fat loss and easy fat gain.

At the same time that you are cutting calories you also need to be doing some form of strength training, that does not mean you have to go to the gym, but cardio only will not achieve the results you want.

Thank you again,

So in theory, if I update my calories by 500ish, and my protein by between 50 and 72g (I'll work out exact when I get home) then that would be the right amount?

For protein, would protein shakes be a good option?

Does it matter what I eat to up those calories, does it have to be healthy?

Also, I'll be joining the university gym, so with that included, is that a healthier lifestyle? Ideally I want a difference by the end of the month, but I know that's pushing it. I have a huge event next February where I 100% have to have a flat stomach so that's my end goal date at least.

Sorry to bombard with questions! Your advice has been super helpful so far