Lost 40 lbs but not stomach -HELP!

[Lady C]

Make sure to do your weights BEFORE you run. Running will deplete your energy levels and make the weight harder to do afterwards.

[Amkey]

Mseyes,
Are you going to be eating that same menu everyday with a cheat meal maybe once a week?

[CF-OC_gal]

I'm going to switch to light weights/more reps and cardio (I enjoy the running! AJARVIS are you running?) I ran 3M today and did light weights in the gym - chest and tri's).

Don't expect much permanent change if you follow your posted plan. Building more muscle will give you a solid foundation to shape your body - I'm not talking bodybuilding excesses here just a healthy amount of muscle. The benefits are that it is more "compact" than fat therefore you will have a smaller looking physique at normal bodyfat levels and the bigger benefit is that muscle tissue is more metabolicly active than fat - translated that means it revs up your metabolism helping you normalize your system after the dieting you did.

The way to achieve this is by heavy weight training to failure in 6-8 reps. Heavy means heavy weights for you at the stage you are at - not in comparison to anyone else. You could make great progress using 10-15 lb dumbells and 45-65 lb barbells if that is the level you are at. The important issue is for you to understand what the terms mean so that you can evaluate yourself and push yourself to try for better as you are working out therefore making the appropriate adjustments. No one knows your body and its response like you do.

Weight train before cardio or even better do it on separate days.

Don't do low weight and high reps. It will do absolutely nothing for you. If you want results you have to work for them. There is no free lunch.

Speaking of food your menu plan is not substantial enough to promote anything but exhaustion IMHO. Do you really think you are getting ahead by eating only 1/2 the peach? What is that... 25 calories you are saving yourself? You are going to wreck you metabolism and your health that way. Yes you said be mean. I'd like you to get angry now, direct it at me if you like, then realize that it is time for you to change. Take control. Don't just post your suggestions, tell us why you are doing this because from what I can see you haven't really gotten anything from this discussion. You've lowered your calorie intake, you are denying yourself foods you love (the stuff you call cheats) and you are taking the easy way out on exercise. This is why message board discussions are not easy for doing a major overhaul in your approach.

You can do this you know. Have confidence in yourself. i'm not going to jump all over your posts if you get up here and say. .... I decided that everyday I will have 4 herseys kisses to satify my love of chocolate. OR I tried to do 8 reps at 15 lbs and could only do 4 so I had to move back down to 12.5 lbs. That kind of post would make me feel very happy for you.

Give it a try. I know you can do it.

[mseyes79]

OK, you want my reasoning?

Taking down my caloric intake was because I knew I was eating too much - about 1400 cal a day. I do have will power (enough to make me 40 lbs lighter in about 5 months). And this last Sat, I did MUCH better than I have in the past, as far as Cheat days/wkends. Sat was my only cheat day and really was just a cheat meal w/ a snack. My body adjusts well to certain diets, but TRUST ME, if I'm not feeling good, sluggish or whatever, I will readjust my eating. And as far as the cheating, I think I cheat too much during the wk - Dove chocolate bite here, piece of caramel there... it does add up and I'm trying to avoid that. I've been 'adding up' for the past 25 yrs and it shows right around my lower belly!

Let's talk about permanent change... When I started, I was eating tuna fish out of the can (in water), salads, and water... and that was it. I would have a cheat day then. Now that I'm back eating more regular things, I've maintained my weight for about 3 months. I do want to kick it back in gear. However, I don't want to go back to just tuna, salads, and water. So compared to that, me going to this other low cal diet is a piece of cake! I get more variety w/ this!

I'm still doing the running schedule (4x a wk - MTW F) because my body responds better to cardio than anything else. My BF said he can tell just in the past wk that my hips have gone down and I'm getting a butt! (I used to just have a bu--). :-) However, I bulk up pretty easily. My arms and legs are pretty good right now. It's just my stomach that I'm having trouble getting rid of.

LadyC, I do my weight training before I run. I'm changing the weight training to 3 days a wk (bi's and lats M, chest and tris W, Legs Sat and abs twice a wk (only doing 3-4 sets of 20 now). I lowered the weights w/ higher reps to get more of the toned look. I would like to get the look like the women in the Fitness category. Yes, I know I may never see my abs, but I sure am not going to give up now! If I can go from a size 18 to a size 8 in less than half a year, I can get this stomach fat off! I know I won't have 'Janet abs' because everyone is unique. I even heard she had ribs removed to get that look. I don't know all about that, but if anyone wanted to know what my goal is, it is to get the rest of the fat off my stomach so I can wear low rise jeans with a baby T or some short shirt, showing off my abs. I could wear it now, but I'm not trying to scare anyone!

[CF-OC_gal]

OK this is great. (I can see that your BF has a lot of influence here.)

Now I have something to respond to. Think about this. It took 25 years for you to put the weight on. Do you really think that it is as easy as taking a drug and exercising for half a year?(Im concerned you fatburners worked on your thyroid - that's not good!) If it was this easy, why wouldn't your doctor or a family member have told you about this before. This is the hard part, the maintenance.

I'm trying to get you to change the way you think about food. I know lots of people here are all about cheat days and restricted foods. Even those who will never enter a bodybuilding or physique contest in their life. Well there are no "bad foods" and no "cheats". There are just choices. If you want chocolate have chocoate. If you want pizza have pizza. Just learn how to say enough is enough. Once you start catagorizing food as taboo or denied you set yourself up for binging and cravings. If you allow yourself some then you will never feel deprived. When I used to say "no chocolate" or ice cream or whatever I could sit down and eat about 3000 calories worth in one pig-out sitting and pay for it all evening. When I let myself have it any time I want, I mostly choose not to. I know it will always be there. Sometimes spontaneoulsy I'll buy a chocolate bar. That's OK. An extra 500 calories now and then when you are maintaining your weight is not a problem. I've got so many good foods I can eat I don't always want sweets. I'd rather eat a buckwheat pancake with black strap molassas and peanut butter than a snickers bar.

From what I can see cardio/running is your exercise of choice. Weight training is second. This can work for you but remember no matter what your body adapts to exercise easily. You have to change things up if you hit a plateau to keep stimulating a response. If you are not careful and you restrict your calories too much you will burn muscle tissue not fat for energy leaving you with even less abs to see and less chance of burning more calories thoughout the day at rest.

I think your tuna, salad and water diet was as uniteresting as this one. You've traded the tuna for low-fat cheese. Take a look at the shopping lists that are posted in some of the posts about nutrition on this site. You can eat good fats and all cuts of lean meat, nuts, nutbutters and whole grain cereal. All veggies are good not just the leafy ones. As a runner you'll need good quality carbs like oatmeal wheat and rye bread.

Instead of continuing to debate what to do, why not start a journal posting your food and workouts. At the end of every week make a post asking for input. Give yourself a stretch of time 2 weeks or so not making any changes to your plan and see how it feels. With all the advice around it's tempting to switch in midstream without giving one approach a fair shot.

Sets of 20 repetitions are pointless. Up you wieght until you are at least failing at 12 reps. More than that and you are wasting your time. Science has proven it.

[MrsRiley]

Brat - just wondering if you've ever had an eating disorder in the past?? You seem to consider alot of dietary comments to be serious eating problems so I'm wondering if maybe you are just more cautious for that reason??

I do agree you should think about starting a journal..that is what has helped me most..having other people see exactly what I'm doing on a daily basis helps them give me more specific advice.

[ajarvis]

Originally Posted by mseyes79

I'm going to switch to light weights/more reps and cardio (I enjoy the running! AJARVIS are you running?) I ran 3M today and did light weights in the gym - chest and tri's). I will try this out for a month and see what happens.

Again, thanks for information from everyone! LadyC, MrsRiley, Amkey.

Yes I'm running Kind of. I did 2 half marathon training programs between January and July. I completed the first one but ended up getting injured so only finished part of the second. I've just started trying to get out more often again.
With regards to your diet I agree with Brat. Looking at foods as bad hurts you more than helps. When I first started to run I didn't change anything about the what I ate. I use to eat at least a box of those chocolate rosettes a night The longer I've been running and lifting weights the less I crave those types of foods, and when I do I don't eat a whole box anymore
If you feel like a chocolate bar say buy one, have half. Just a suggestion because I've tried restricting myself and it's hard!
I still do "cheat days" but it's not really something to worry about because I eat healthy 90% of the time so I don't have to worry about it!
With your running schedule you need to make sure you eat enough carbs. But good carbs, oatmeal, whole wheat bread etc. I would test out what works for you with regards to how much carbs you need. Good luck with your running!! Are you training for any particular marathon?

Oh Yea and starting a journal is a really good idea. People here will give you advice and the little kick in the but we all need at times!

[Lady C]

Originally Posted by mseyes79

I lowered the weights w/ higher reps to get more of the toned look.

There is no such thing as "toning". You add muscle to look fit. Adding muscle increases your metabolism. You should be lifting HEAVY weights so that completing between 4-6 reps is almost impossible. That is how you get a good looking body.

Originally Posted by mseyes79

my goal is, it is to get the rest of the fat off my stomach !

Be prepared - It may never get to what is was when you were a teenager.

Originally Posted by mseyes79

Taking down my caloric intake was because I knew I was eating too much - about 1400 cal a day.

This is about what you should be eating NOT LOWER. You don't keep your metabolism up by lowering the caloric intake. You keep it up by eating and increasing the activity!

Originally Posted by Brat

I'd rather eat a buckwheat pancake with black strap molassas and peanut butter than a snickers bar.

ME TOO!

Keep asking those questions because others are probably learning something here too.

[mseyes79]

Yes, my BF does have a lot of influence on me. He was my trainer the first month or so. I am grateful that he was there to help me when no one else was (besides myself).

I started the journal last Mon. If I was to post last wk's journal on here, you guys would understand why I think this low caloric diet is better for me! I was eating good things, but I was eating a lot.

I am getting better at looking at food not being bad (but my BF needs some better eyes). To be honest, I cheat on Sat while he is at work because I don't want him to say anything like, 'you know that's not good for you'. And yes, it does get on my nerves. I've kinda mentioned it to him so he's gotten better about it. He's just trying to help me out and I appreciate that (unlike my ex where I went from a size 12 to an 18 dealing w/ drama and being depressed!) But you're right, the more I endulge on the wkends, the better I feel about not getting it throughout the wk.

It's harder for me to eat just 1/2 a candy bar or a piece of cake and leave it alone. It's like, once I taste it, I want more. That's why I do so bad on Sats - but I don't feel AS BAD because I try to be good during the wk. Remember, you're not talking to your average chick that just wants to lose weight. I was obese.

Take for example the wkend I went home. Let's see, what did I eat? Well, it'd be quicker to tell you what I DIDN'T eat! I felt like I ate non-stop. I kept telling my dad to tell me to stop! Potato chips, ice cream, oreo cookies, chocolate, banana nut bread, cheese, corn curls, gumbo, coke, need I say more?

Sat 11th - I started good w/ 1/2 a protein bar and 1/2 C nuts. Then I went to DB and got a small blizzard. For lunch I went to McD's and got a double cheeseburger, large fry and coke, and 2 apple pies. I also had a creme horn and a choc chip cookie that afternoon.

Sat 18th - for breakfast I had a serving of oatmeal. For lunch, I went to a restaurant and had a large OJ, a supreme skillet (eggs, bacon, sausage, bell peppers, potatoes) and a cinnamon roll w/ extra icing and apples. For an afternoon snack, I had 4 cookies. For dinner, I was good - I made a big salad.

PS.
I was an obese person. I was a size 12 in HS and that was when I was doing 4 sports - capt of cheerleading, dance, softball, & volleyball. Heck, I even won a dance award to perform at the New Year's Day Parade in London my soph yr. But I've never had a flat stomach. I've never been so close to reaching that goal and I don't want to mess up now.

PSS
What the heck is a buckwheat pancake???

[ajarvis]

Mseyes, now that you've told us what you ate over the weekend how about posting what you were eating (the healthy but too much stuff) so we see the comparison

[CF-OC_gal]

Originally Posted by MrsRiley

Brat - just wondering if you've ever had an eating disorder in the past?? You seem to consider alot of dietary comments to be serious eating problems so I'm wondering if maybe you are just more cautious for that reason??

Never!

With regards to your diet I agree with Brat. Looking at foods as bad hurts you more than helps.

Thank you ajarvis.

----------------------------------------------------
Life isn't about denial. Our pleasure centers of the brain are hardwired to sweets and fats. Our metabolism slowing down is a survival mechanism. Eating food, any food doesn't make you fat. Not recognizing when to stop does.

People who are "on a diet" have behaviour and attitude issues with food. If you are eating a balanced diet then you just eat less of everything proportionally to calorie restrict and more of everything proportionally to gain.

Trying to attach guilt feelings to something as natural as eating is like attaching guilt feelings to something as natural as sex!

[CF-OC_gal]

Originally Posted by mseyes79

Remember, you're not talking to your average chick that just wants to lose weight. I was obese.

I've been part of a diet and fitness message board where I've met not one or two but several women who have successfully lost over 100lbs. For some its harder than others to maintain. The most successful ones (including one lady who lost over 300lbs) are those who have healthy relationships to food and exercise. They don't obsess.

You've done great, but the hard part is keeping it off. You have to change lifestyle and behaviour. Hopefully your BF will be supportive of your desire to better yourself not just to please him, but for you!

Take for example the wkend I went home. Let's see, what did I eat? Well, it'd be quicker to tell you what I DIDN'T eat! I felt like I ate non-stop. I kept telling my dad to tell me to stop! Potato chips, ice cream, oreo cookies, chocolate, banana nut bread, cheese, corn curls, gumbo, coke, need I say more?

This is not your Dad's responsibility!!! It's yours - take ownership of it and deal with it. (Mrs Riley this is why I emphasize behaviour and food relationship. It's the whole root of her problem. She wants someone else to to the dirty - unpleasant work for her which will not give her strength and independance in taking responsibilty for her own health!)

What the heck is a buckwheat pancake???

It's a pancake made with buckwheat flour.

myeyes, I could feed my family for a week with groceries bought with the same amount of money you spend on fast food. Do you cook for yourself? You should.

[mseyes79]

OK, 9/13 - 9/17. This was my 'Eat a lot of Protein wk':

Everyday I consume about 80-100oz liquid - water, green tea, etc

MON
Breakfast - 2 hard boiled eggs, 1 slice cheese
Snack - 1-2 oz mixed nuts (w/ soy nuts)
Lunch - 6-8oz Salmon
Snack - Natural PB, celery/carrots
Dinner - 1/2 salad w/ shrimp & chicken

TUES
Breakfast - 1 hard boiled egg, 1/2 slice cheese
Snack - 1 hard boiled egg, 1/2 slice cheese
Lunch - 6-8 oz salmon w/ BBQ sauce, handful soy nuts, celery, 1/2 protein bar
Snack - 1/2 protein bar
Dinner - 1 piece baked chicken (w/ skin), 1/2 veges

WED
Breakfast - 1 piece baked chicken (w/o skin), 1 hard boiled egg, 1/2 slice cheese, 1 slice apple bread (bout size of palm of hand)
Snack - serving nuts, 1/2 protein bar
Lunch - 2 pieces baked chicken (w/o skin), 1 hard boiled egg, 1/2 slice cheese, 1 slice apple bread (bout size of palm of hand)
Snack - 1/2 slice bread, 3 sausage links, syrup
Snack before run - small muffin & celery, 1 slice apple bread (bout size of palm of hand)
Dinner - forgot to write down - probably salad that night

THURS
Breakfast - carrots/celery, 1/2 protein bar
Snack - 1 C Special K cereal (dry)
Lunch - salad, turkey sandwich, piece of cake
Snack - serving of nuts, 1/2 wheat bagel w/ PB
Dinner - 1 bowl soup w/ shrimp, chicken, & rice, 2 slices apple bread (bout size of palm of hand)

FRI
Breakfast - 1 C Special K cereal (dry)
Snack - 1/2 sandwich
Snack - 1 protein bar
Lunch - 1/2 sandwich, 1 C chicken, shrimp, rice soup
Snack before run - 1/2 nectarine
Dinner - Big Salad

[Amkey]

EEKS!
So are you a bread addict? Did you mistype the with skin part of the chicken? If not why on mother earth would ever eat a skin on chicken breast? Also what kind of sausage links?

The first thing you should do is drop refined crap. This being bread, white rice, bagels, and the cereal. I am not too sure about you making the piece a cake a staple in the diet. Do you count calories? You should do a search on diet timing and tactics. Nothing in my diet is not natural except for the protein shakes and bars I consume once to twice a day. Everything else was born the way I eat it.

[mseyes79]

LOL. The chicken were thighs, and I love bread. The bagel was a wheat bagel, and it was 1/2. I have no idea about the sausage links because they were in the work kitchen. Since the new diet allows for bread (i.e. sandwich) I am doing better. I like whole wheat bread, I don't really like white bread. I do love pasta and stay away from it as much as possible. But that wk wasn't the norm. I was trying to intake more protein, but as you can see, by Wednesday, I'm like starving and can't get enough of anything. Thurs/Fri kinda taper off. I went grocery shopping and got wheat bread for my sandwhiches, whole wheat flour (if I wanna make any more bread), and whole wheat pasta.