Weight Displacement

[danicolorado]

So I am currently 5"10 and weigh 160 lbs which I believe is the ideal weight for that height. (It might be a touch heavy for that weight)

But I still seem to have a belly that I desperately want to lose. I know that things like a belly don't go away overnight or even in a few months, but since I am close to my ideal weight, what kind of exercises or foods should I focus on to decrease the belly mass and to maintain my current weight?

A short history about my weight loss journey: I weighed 175 lbs about 3 months ago and started to attend the gym 6 nights a week and counted calories. I lost 15 lbs in 2 months and then coasted at 160 lbs for this last month. But I want to loss inches off of my waist!

Any tips or advice helps!

Thanks for reading!

 

[fortyfour]

Yep it looks like you are well in the middle of your healthy weight range.

You want to convert some of that fat to muscle. Here's what you do.

Actually its tricky cause we don't know how many calories you are eating. So you really need to start there with eating the right amount of calories and the right sorts of macro foods - protein, carbs, fats.

Work out your maintenance calorie intake by using a bmr calculator. BMR plus the exercise factor.

Then make up your meals so that you are eating that number of calories per day.

Make sure you are eating good proportions of protein, carbs and fats. Should be most carbs, then protein then least fats.

It should be good fats - look it up if you odn't know
complex carbs (bread, pasta rice, beans) as well as 5 vegetables and 2 fruit per day
lean protein and can include eggs and non animal sources such as beans.

Include 2-3 serves of dairy every day. 1 cup milk or 1 cup yoghurt or 2 slices of 70g hard cheese = 1 serve. This is mainly to help you get enough calcium for strong bones and teeth. Its important to do this before you reach middle age when your bones start to lose density.

It helps to learn a bit about nutrition if you don't already know.

 

[fortyfour]

That's the diet part. I forgot to add the exercise part. You want to start doing some resistance training. Usually this means weights. Yoga also is resistance training. Try doing a handstand and see how much strength that takes. Yoga is also good for cardio at hte same time.


When you are trying to build muscle, you need to eat at least 1g protein per kilogram bodyweight. (sorry metric). And probably more. Protein builds muscle and repairs tissues. Exercise damages tissues. Carbs give you the energy you need to do the exercise and not fatigue too soon.