Weight Loss Support - Skinny Fat...what do I do??




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BNC0805
02-09-2014, 04:37 PM
Hello,

I know I am not overweight by any means. However, I carry a lot of excess fat on my stomach, and it makes me look weird/disproportionate. I am too embarrassed to ask any one I know personally for help, and plus, when I do start to ask for help, I get the response that I am already skinny and don't need to do anything.

Does anyone else have this type of fat on their stomach? Or any ideas on what exercises/diets may help me??


kelijpa
02-09-2014, 05:16 PM
I am certainly no expert, but I'd try some planks, you can google for proper technique, any exercises that work the core would probably tone you right up, best of luck :sunny:

Candeka
02-09-2014, 06:24 PM
I would look into your diet. Some people have given up wheat and have had great success. Others focus on high protein diets and that does the trick. I'd also do more ab workouts and heavy strength training as that really helps with the skinny fat issue.


alaskanlaughter
02-09-2014, 06:39 PM
I do heavy weight training that addresses the whole body including abs and core....I also try to keep carbs lower-ish (was under 150 per day and now aiming for under 100 per day).....

I have the same look to my stomach area although I am heavier than you...it's proportionately like that for me too but I always thought it was because I've had two pregnancies

shcirerf
02-09-2014, 11:25 PM
I think you look fine!:carrot:

However, it's a matter of personal perspective.

Given that I'm 54, my weight has been up and down, and I had twins that were over 6 pounds each, mine is a bit worse than yours, but not to bad given life.

So, of course my perspective is different. :hug::D

Barring a tummy tuck and liposuction, I agree with Alaskandaughter on strength training.

The program, "The New Rules of Lifting Supercharged" is a good comprehensive program, for everyone, very adaptable. There are, if I remember right 5 books/programs by these folks. I've got all the books. Done 3, working on supercharged.

The thing I like, is they give you the program, very sensible, if you can't do A, they give alternatives, and if some things you can't do, then don't.

It's all about getting the best out of the workouts, that your body can do.

krampus
02-10-2014, 01:32 PM
I'd recommend a combo of a moderate to lower carb/grain diet and heavy weight training doing compound lifts that use lots of muscles at once - like squats, pullups, bench presses, dips, deadlifts, rows, etc. Ab and core work has no impact on belly fat but a strong core is essential to be able to safely perform pretty much any heavy lift.

worththeeffort2
02-13-2014, 06:25 AM
Core strength training. The current issue of Fitness magazine has a spread on an abs workout but you can also search YouTube, Livestrong, SparkPeople, and lots of other sites on the web for ab-focused workouts. Frankly, you're tummy isn't disproportionate. You look completely healthy in the photos. But, doing some all over strength training will be healthy for your muscles and bones so go for it. :hug:

Pattience
02-13-2014, 06:38 AM
You demonstrate a typical distorted view of yourself common amongst young people. You expect yourself to be perfect but it aint going to happen. All you will achieve by trying to get rid of the little bit of tummy fat that you have is to bugger up your whole figure and end up fatter than you are now all over.

Really i am serious. I am 50 and i know about these things. When i was your age and for a long long time i hated my bum because it was disproportionalitey large and thought i had to keep losing weight until it my bum was the right size. To get my bum the right size meant i had to be very skinny everywhere else. And of course there was always a rebound and i end ed up fatter than ever. and the bum got bigger.

This will happen to you if you refuse to accept that your tummy has a little bit more fat on it in proportion to the rest of your body.

The thing is you have a lovely figure now. The boys would love you. In clothes you look great and even without your clothes you look hot. You have absolutely nothing to do.

No amount of exercise will change your physique. Oh of course you will lose the fat if you keep losing weight but it will come back again as soon as you put on weight. And you will.

The fact is that we all have our own unique ratio of fat deposited around all the different parts of our body. And it never changes. The fat cells shrink or grow fatter but they do not reduce in number or grow in number according to our weight. Even if you were to get liposcution and have some removed, they would all be back in five years time because your body is genetically programmed to have so many fat cells.

So be smart and let it go. Learn to love that tiny little bit of extra fat you have on your tummy. Eat well and stay healthy. But forget about getting rid of that tummy. Its yours to stay forever.

Wannabeskinny
02-13-2014, 06:45 AM
Well said Pattience, although your advice has fallen on deaf ears. It doesn't look like the OP is returning. But I do agree with you, self acceptance is vitally important in long term success. Why is it so difficult to love oneself in the present moment? When I look back at pictures of myself even from last year I can love that person fully, but never did at the time.

lin43
02-13-2014, 06:10 PM
I agree with what Patience posted. My waist/tummy is my problem area too, and even though I am not overweight, I do not wear clingy dresses because of my middle. However, that's what they make SPANX for :). I can't ever stick to a routine of CORE exercise, and I finally gave up trying. Most women have a part of their body that bothers them; very few of us have the so-called perfect body, and that's why most women work around that by choosing clothes that flatter our figures. I've accepted that my body is not perfect, but it's not too bad either, and it's healthy; for that, I'm grateful. You look great as you are.

JohnP
02-14-2014, 12:19 AM
Without seeing the entire body it's hard to make any conclusions but based on what I am seeing I agree this is just where you carry fat.

You can certainly lose what is around your middle but as already pointed out to get the belly you want will most likely require dieting down to below 20% body fat and that is an area that most women will find difficult to maintain.

pixelllate
02-14-2014, 09:42 AM
Hmmm hard to say OP! Those aren't complete pics of the body, so I can't really conclude what the body type is like nor what exactly your dream proportions are. Its a little too hard for me to make a prediction of just how much fat loss/muscle gain will result in whatever your idea of proportionate is. Personally, I have multiple "ideals" of proportions, and my personal proportion is one of my ideals - just not the weight LOL. Everyone is different with different goals and ideas of what looks great, and maybe a combination of fat loss and weight training will result in a body that you personally find "proportionate" or maybe not. Either way, the feeling of healthy eating and weight training (which you already may do) is pretty awesome, no matter what the results are.

krampus
02-14-2014, 10:34 AM
No amount of exercise will change your physique. Oh of course you will lose the fat if you keep losing weight but it will come back again as soon as you put on weight. And you will.

The fact is that we all have our own unique ratio of fat deposited around all the different parts of our body. And it never changes. The fat cells shrink or grow fatter but they do not reduce in number or grow in number according to our weight. Even if you were to get liposcution and have some removed, they would all be back in five years time because your body is genetically programmed to have so many fat cells.

Do you actually believe this? :?:

You can have a firm figure when you're young and athletic without starvation diets and extreme unsustainable choices. There's nothing wrong, disordered or unrealistic about OP's goals.

novangel
02-15-2014, 01:04 PM
Do you actually believe this? :?:

You can have a firm figure when you're young and athletic without starvation diets and extreme unsustainable choices. There's nothing wrong, disordered or unrealistic about OP's goals.

I agree.

Defining
02-15-2014, 01:16 PM
So um, I'm going to respectively disagree with posters that have suggested core training. Your abdominal/oblique muscles are exactly the same as any other muscle in your body - if you focus your workout on them, they get bigger. If you do a lot of core work, your core muscles can/will grow, which could actually end up causing your waist to widen.

I know it makes sense in our heads that if we 'work' at an area, it should lose fat first, but this doesn't really happen on a physiological basis.
http://www.bodybuilding.com/fun/issa72.htm
http://breakingmuscle.com/strength-conditioning/spot-reduction-one-final-attempt-to-kill-the-myth
http://www.niashanks.com/2013/09/spot-reduction/

There have been some interesting hypotheses that a combination of increased blood flow/targeted muscle focus and immediate following with an aerobic component MAY help 'mobilize' the more stubborn fat deposits.
https://www.t-nation.com/free_online_article/most_recent/spot_reduction_is_real_heres_how_to_do_it

However, in general, if I had to judge only on the pics you've offered us, I'd suggest that your tummy may just have a bit of extra padding because that's where your body likes to store it's excess energy! In that case, you would in fact have to lose a bit of body fat to 'get rid' of the softer bits. It will have to be a values/judgement call for yourself, as to how much it really bothers you vs. the effort you're willing to put in to POTENTIALLY change it. No guarantees ;)

Best of luck!

Wannabeskinny
02-15-2014, 01:20 PM
Core training is extremely important. It surrounds our organs, supports our lower back and spine, supports our pelvic system and is the center "core" of our body. I agree that targeting the core makes it STRONGER which may result in the muscles growing, however muscle burns calories and fat. And I do a lot of cardiovascular work that incorporates core strength and burning lots of calories while doing so.

Defining
02-15-2014, 02:06 PM
Absolutely! Core training is essential, it stabilizes our spine, keeps our organs safe, helps us move properly... I completely agree that is it extremely important.

However, often the traditional compound lifts already contribute to increasing core strength as a natural by-product of necessary stabilization. I was just trying to point out that sometimes high volume core-specific training is not always the best choice for everyone, depending on their personal physique goals.

Wannabeskinny
02-15-2014, 02:52 PM
Absolutely! Core training is essential, it stabilizes our spine, keeps our organs safe, helps us move properly... I completely agree that is it extremely important.

However, often the traditional compound lifts already contribute to increasing core strength as a natural by-product of necessary stabilization. I was just trying to point out that sometimes high volume core-specific training is not always the best choice for everyone, depending on their personal physique goals.

I agree. Furthermore sometimes people mistakenly do an work to spot reduce and spot reducing is a myth.

vealcalf2000
02-15-2014, 03:24 PM
Hello,

I know I am not overweight by any means. However, I carry a lot of excess fat on my stomach, and it makes me look weird/disproportionate. I am too embarrassed to ask any one I know personally for help, and plus, when I do start to ask for help, I get the response that I am already skinny and don't need to do anything.

Does anyone else have this type of fat on their stomach? Or any ideas on what exercises/diets may help me??

Can I just say I think you have a lovely figure. You appear very toned and fit. I think we all want to look better and change things about ourselves, but honestly you do not appear disproportionate to me.

I can relate though with those skinny fat feelings. I was very overweight for a long time and now have a hanging belly :( Sometimes I feel that my weight loss is stalled because that last 15-20 lbs seems to all be sitting there right in my stomach in the form of excess skin and fat. It's extremely frustrating.

Please don't be so hard on yourself. I have to agree with the core exercises. Anything that tones your muscles is bound to help you out and hopefully achieve your goals. Rest assured though you look great!

justbegin
02-16-2014, 05:58 AM
Hey there! My 2c worth is to agree with everyone who says that it's not possible to target specific areas of fat through exercise.

One thing you might want to think about is all the research that's out there now about how our bodies handle toxins. When our bodies get overloaded with toxins through the foods we eat (that are usually covered with pesticides and herbicides, and the meat is full of hormones and antibiotics), and then you add in the polluted air we breathe, and the chemical-based products we paste onto our skin, and clean our houses with... there's a lot of toxins out there for us to handle. And the way our bodies handle the toxins that make their way into our bodies is to wrap the toxins in fat cells, and then store that fat around our internal organs to protect the organs.

Most belly fat is a response to toxic overload and can be reduced by reducing the toxic load on our bodies, while supporting it with really nutritional, non-toxic foods and giving it time to eliminate the toxins it's stored, and flush out those fat cells at the same time. Do some research and you'll find lots of new evidence out there for it. Best of luck!! :-)

Pattience
02-16-2014, 07:00 AM
Do you actually believe this? :?:

You can have a firm figure when you're young and athletic without starvation diets and extreme unsustainable choices. There's nothing wrong, disordered or unrealistic about OP's goals.


What is disordered about her thinking is stressing over something that is not actually a problem. Wishing something away that is not unhealthy, ugly or problematic in anyway except that it doesn't match her perfectionistic ideas. There are many more far more important things in the world and in her life she should be concerned about.

The op is not after something that is simply healthy she is after an extreme sort of body. One with no fat. I have a family member with that sort of body and i think its an extreme sort of lifestyle that is done to maintain it. My sister is a very disciplined person and she has been into fitness and exercise for quite a long time. She has got skinnier and fitter and more muscular over the years. She's 52 now. I'd say her lifestyle is quite extreme. But she probably does less exercise than the woman who runs one of the the local gyms.

That woman takes weight classes and zumba and all those things. I've been to a couple of her zumba classes. But she's not skinny at all. So she must eat well. She looks ok. Very firm but in no way ripped. She's got a good thick layer of body fat all over but not flabby. And yes her body is far from gorgeous. The girl in the pictures has a much more attractive and slim figure than the woman running the gym who does several hours of exercise every day. But i think the woman at the gym is great for what she does i.e. running a gym and making all her classes available etc. BUT ITS HER JOB!

Wannabeskinny
02-16-2014, 08:11 AM
What is disordered about her thinking is stressing over something that is not actually a problem. Wishing something away that is not unhealthy, ugly or problematic in anyway except that it doesn't match her perfectionistic ideas. There are many more far more important things in the world and in her life she should be concerned about.

The op is not after something that is simply healthy she is after an extreme sort of body. One with no fat. I have a family member with that sort of body and i think its an extreme sort of lifestyle that is done to maintain it. My sister is a very disciplined person and she has been into fitness and exercise for quite a long time. She has got skinnier and fitter and more muscular over the years. She's 52 now. I'd say her lifestyle is quite extreme. But she probably does less exercise than the woman who runs one of the the local gyms.

That woman takes weight classes and zumba and all those things. I've been to a couple of her zumba classes. But she's not skinny at all. So she must eat well. She looks ok. Very firm but in no way ripped. She's got a good thick layer of body fat all over but not flabby. And yes her body is far from gorgeous. The girl in the pictures has a much more attractive and slim figure than the woman running the gym who does several hours of exercise every day. But i think the woman at the gym is great for what she does i.e. running a gym and making all her classes available etc. BUT ITS HER JOB!

It's not really up to us to judge what another person's fitness goals are, no matter what our opinion is about their weight/fitness. Comparing the OP to someone you see at the gym is neither here nor there, it's simply a personal opinion which is fine but in no way should it stop the OP or anyone from reaching their own fitness goals iykwim.

yoyoma
02-16-2014, 08:45 AM
I think the OP looks great. That said, there are ways people can try to reduce the appearance of fat on their stomach (short of lipo/tt/etc) without going too low in body fat.

In the case of the stomach (as opposed to extra adipose anywhere else on your body), there *may* be something you can do. You can try to reduce your visceral fat. Folks with normal amounts of subcutaneous belly fat will look plumper in the abdomen if it is being pushed forward by visceral fat.

The OP may or may not have an actionable amount of visceral fat, but it sure won't hurt your health to work at reducing it and it may be very beneficial.

So, to work on reducing abdominal fat, people try several things:

Increase exercise. Probably anything helps, strength or cardio. I've heard HIIT is especially effective, but it's probably all good (until you reach the point that you are over-exercising and stressing your body).

Decrease stress (and cortisol). Could try yoga (other exercise also helps with this, again until there is too much). Could try reducing caffeine. More massages, mindful living, better life/work balance, self-pampering, etc.

Experiment with sugar/carb reduction... pick your belly fat expert. Some people would focus primarily on eliminating fructose which is found in HFCS and sucrose but not glucose (plain old corn syrup). Some would eliminate all added sugars. Some would go low carb or Paleo.


So, if the OP were complaining about thigh fat or hip fat, none of this would have a chance at working. But for our waistlines in particular, there are steps we can try to move the tape measure without slimming down all over.

novangel
02-16-2014, 09:21 AM
What is disordered about her thinking is stressing over something that is not actually a problem. Wishing something away that is not unhealthy, ugly or problematic in anyway except that it doesn't match her perfectionistic ideas.

It's not an unrealistic or "disordered" to desire a flatter stomach. I think everyone's goals are relative. There were plenty of people that thought I looked fine at 155 when I was clearly overweight. Some of my friends are 200+ so to them I was being ridiculous so I don't talk about my weight loss with them unless they ask. I don't think OP has expectations to be at the same fat percentage as Madonna or wants perfection. I have extra belly pooch too and would love nothing more than to have a flat stomach. Again, what's not a hang up for you doesn't mean it's not a valid hang up for someone else. If she's 5'9" and wants to be 110p then I would agree with you on all counts.

krampus
02-18-2014, 12:29 PM
What is disordered about her thinking is stressing over something that is not actually a problem. Wishing something away that is not unhealthy, ugly or problematic in anyway except that it doesn't match her perfectionistic ideas. There are many more far more important things in the world and in her life she should be concerned about.

The op is not after something that is simply healthy she is after an extreme sort of body. One with no fat. I have a family member with that sort of body and i think its an extreme sort of lifestyle that is done to maintain it. My sister is a very disciplined person and she has been into fitness and exercise for quite a long time. She has got skinnier and fitter and more muscular over the years. She's 52 now. I'd say her lifestyle is quite extreme. But she probably does less exercise than the woman who runs one of the the local gyms.


Extreme is hardly necessary for a young woman's body with BF% in the low twenties, just regular weight training and a sensible 80/20 "good"/"bad" diet will produce the results OP expressed interest in. If you train smart you don't spend more than 4 hours a week lifting.