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  #1  
Old 7th Apr 13, 08:25 PM
Mel1 Mel1 is offline
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Stubborn stomach fat

Hello
I am new to this forum, and was hoping to get some advise on the following. I started running about 18 months ago and over this time have lost considerable weight. More importantly I have managed to maintain my current weight for the last 12 months. The frustrating part is that I am loosing weight on all areas of my body but not so much on my stomach. I have cut out all alcohol since January and cut out as much sugar and anything sweet.
I think I have a healthy eating plan but still not getting that flat stomach that I hoped I would have by now.

Mel
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  #2  
Old 7th Apr 13, 08:39 PM
d87heaven d87heaven is offline
Age: 42   Gender: Male  
Location: Up the creek
 
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Prof Tim Noakes (sports nutritionist and author of lore of running) is having positive results with paleo/primal type diets. Cut out processed carbs and grains and educate the body to burn fat as fuel. I treat a couple of ultra runners who have changed their nutrition and have dropped weight but still perform.
Might be worth looking into if your current nutrition doesn't work?
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  #3  
Old 7th Apr 13, 09:11 PM
Mel1 Mel1 is offline
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Thank you for your advise..
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  #4  
Old 7th Apr 13, 10:14 PM
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EIGT3 EIGT3 is offline
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It's widely accepted that the tummy is the first place weight goes on and is the last place it comes off.
d87 has made great points and I would add that if you've plateaued you might be advised to increase your effort by challenging your body with a longer distance, adding hills to your plan or aiming for a PB in a race in the near future.
Take some solace from the fact that you aren't alone - I can relate 100% to your predicament.
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  #5  
Old 7th Apr 13, 10:15 PM
J55TTC J55TTC is offline
Real Name: Joss   Age: 37   Gender: Male  
Location: Surrey
 
There's a few things I do to cut bodyfat, I'm down to sub 10% where abs are visible but its really hard to get there and maintain it. This is what I do:

1. No carbs after 5-6 pm depending on when you exercise.
2. No bread - at all!
3. No dairy - milk in tea/coffee is ok.
4. Exercise on an empty stomach first thing in the morning. I do an hour on the turbo trainer every day of the week over and above swim bike run and weights training.
5. Keep protein and healthy fats high and low GI carbs moderate (for me 150g / day tops) and saturated fat as low as possible <5g
6. Keep track of calories in vs calories out on somewhere like MyFitnessPal. I'm 5'8" 78kg and I have a nett calorie intake of 1500-1800 calories a day. If I do a long run / ride / swim then I'll eat accordingly. Rest day is high protein moderate healthy fat and low carbs < 100g.
7. 1 cheat MEAL a week. Not a cheat day. You need to earn it too. Sloppy week = no reward.

Lastly, fat deposits are genetic. Fat will slowly "evaporate" from all over your body but no specific exercise will cut fat from your tummy only. It's possible, its hard work but its worth it when you get there. Progress pics and keeping an online journal really help with motivation too.
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  #6  
Old 10th Apr 13, 02:08 PM
Izolda Izolda is offline
Real Name: Izolda   Gender: Female  
 
I guess except from running you can try to focus more on training your stomach. One of the best exercises for your stomach muscles is plank. It's really simple, you only have to keep your body in a straight line supported on your bent elbows and feet. Try to stay in this position for whole duration of your favorite song
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  #7  
Old 10th Apr 13, 02:31 PM
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ed_m ed_m is offline
Real Name: Ed_m   Gender: Male  
Location: Middle
 
Quote:
Originally Posted by J55TTC View Post
There's a few things I do to cut bodyfat, I'm down to sub 10% where abs are visible but its really hard to get there and maintain it. This is what I do:

1. No carbs after 5-6 pm depending on when you exercise.
2. No bread - at all!
3. No dairy - milk in tea/coffee is ok.
4. Exercise on an empty stomach first thing in the morning. I do an hour on the turbo trainer every day of the week over and above swim bike run and weights training.
5. Keep protein and healthy fats high and low GI carbs moderate (for me 150g / day tops) and saturated fat as low as possible <5g
6. Keep track of calories in vs calories out on somewhere like MyFitnessPal. I'm 5'8" 78kg and I have a nett calorie intake of 1500-1800 calories a day. If I do a long run / ride / swim then I'll eat accordingly. Rest day is high protein moderate healthy fat and low carbs < 100g.
7. 1 cheat MEAL a week. Not a cheat day. You need to earn it too. Sloppy week = no reward.

Lastly, fat deposits are genetic. Fat will slowly "evaporate" from all over your body but no specific exercise will cut fat from your tummy only. It's possible, its hard work but its worth it when you get there. Progress pics and keeping an online journal really help with motivation too.
some good stuff here... clearly much more self controlled than i am.. but trying to make small improvements here & there.
whats your strategy on 1. regards exercising later in the evening ? i presume no/low carbs assumes this is after any evening session?

also doing 6 through the day to keep me on track through the day, find it hard to track in the evenings as home made meals tend to be harder to estimate!
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  #8  
Old 10th Apr 13, 10:18 PM
J55TTC J55TTC is offline
Real Name: Joss   Age: 37   Gender: Male  
Location: Surrey
 
1. If I'm going down the gym or exercising late I know I'll use the carbs so not too fussy on controlling them at this later stage if the day. If I exercise in the morning then generally just meat and veg for dinner so won't have carbs sometimes from 2-3pm onwards.

6. Do you have an iPhone? MyFitnessPal is brilliant for counting calories. The first few home made meals take a while to calculate but you can save your home made lasagne for instance so its super quick next time around. I don't think you need to be 100% accurate but its easy for the calories to amount over the course of the day.

Everyone is different and what works for some doesn't for others. But, if you record what you're doing and your progress its easier to see what works and what doesn't.
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  #9  
Old 11th Apr 13, 09:10 AM
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rockmelody2005 rockmelody2005 is offline
Real Name: melody   Gender: Female  
Location: West Sussex
 
Quote:
Originally Posted by d87heaven View Post
Prof Tim Noakes (sports nutritionist and author of lore of running) is having positive results with paleo/primal type diets. Cut out processed carbs and grains and educate the body to burn fat as fuel. I treat a couple of ultra runners who have changed their nutrition and have dropped weight but still perform.
Might be worth looking into if your current nutrition doesn't work?
I would agree with this - I only have to cut out eating bread for a week and reduce the amount of potatoes/pasta I eat to see a radical difference. It's such a small change for a huge result.
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  #10  
Old 13th Apr 13, 03:46 PM
chris90 chris90 is offline
Age: 24   Gender: Male  
Location: Newcastle
 
Try more high intensity running as opposed to the long stuff. Might want to look into the "Insanity" workouts high intensity and low rests.

Also look at some of the bodybuilding literature on stubborn fats. Might find something useful.
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  #11  
Old 14th Apr 13, 12:05 PM
Milzeh Milzeh is offline
Real Name: Adam   Age: 32   Gender: Male  
Location: Wakefield
 
Lay off the bread, beer, & sweet stuff.

Job done.
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  #12  
Old 20th Apr 13, 10:26 AM
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Bowlander Bowlander is offline
Real Name: Rob   Age: 39   Gender: Male  
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Quote:
Originally Posted by Milzeh View Post
Lay off the bread, beer, & sweet stuff.

Job done.
Killjoy!
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  #13  
Old 25th Apr 13, 11:19 PM
DireEmblem DireEmblem is offline
Gender: Male  
Location: Edinburgh
 
If your not allowed bread/milk - what do you have for breakfast???

Also dropping carbs, so no pastry/potatoes/pasta severely limits your food choice no?

Does rice count?
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  #14  
Old 26th Apr 13, 08:17 AM
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Amy1990 Amy1990 is offline
Real Name: Amy   Age: 24   Gender: Female  
 
Quote:
Originally Posted by d87heaven View Post
Prof Tim Noakes (sports nutritionist and author of lore of running) is having positive results with paleo/primal type diets. Cut out processed carbs and grains and educate the body to burn fat as fuel. I treat a couple of ultra runners who have changed their nutrition and have dropped weight but still perform.
Eating like this has really helped me lose extra pounds. I also combine it with crunches and planks every day to try and bring some definition to my stomach area.
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  #15  
Old 29th Apr 13, 08:54 PM
J55TTC J55TTC is offline
Real Name: Joss   Age: 37   Gender: Male  
Location: Surrey
 
Quote:
Originally Posted by DireEmblem View Post
If your not allowed bread/milk - what do you have for breakfast???

Also dropping carbs, so no pastry/potatoes/pasta severely limits your food choice no?

Does rice count?
Oats in water mixed with peanutbutter, flaxseed oil and protein powder. You could use a sweetener / honey instead of protein but i believe a high protein diet is key to quick recovery.

Pastry is the satan of evil foods. Trans fats do not do anything for you whatsoever!

Limiting carbs is easy. Meat and vegetables with a small portion of low gi carbs like brown basmati rice or baby new potatoes.

Make a massive chilli con carne with extra lean beef, tons of mushrooms, butternut, tomatoes, spinach, and green vegetables. A massive dish is low in carbs and high in protein, healthy fats (olive oil) and fibre.
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