toning up abdomen

[MissConduct]

No problem zade, glad to help!

 

You don't need to cut out toast, in fact you don't need to cut out any food or food group you just need to use potion control and distribute your consumption in a healthier manner so that you are not starving yourself or depriving your body of nutrients it needs. The best and tried way to lose weight is to do calorie control, it is what Weightwatchers is founded on they are conniving enough to charge you for information that is otherwise FREE. On their meal plans you can have chocolate you can have cake ice cream and even french fries from time to time but the key is you must count your calories.

 

For example if according to your height age and weight you should be consuming 1600 calories per day, your goal to lose weight is to cut calories from your daily intake in order to lose fat. So if you lower your caloric intake to 1300 calories a day, you can have that chocolate or fries but be aware that you will use up almost half of your caloric intake for the day, so if by lunchtime you have already consumed 1100 calories by the time evening comes you should just have a soup or something only worth 200 calories. The reason it's suggested to each a lot of veggies and moderate amounts of protein is because it is filling you won't crave as much in between meals and you can stick to a pretty full diet all day long.

 

Go online and see calorie calculators and start to make notes of what you eat, you will be surprised how many calories you are consuming per day. It is extremely hard to keep a 1200 calorie diet and what most think is 1200 in fact find out it is more like 2000 calories per day.

[Enema]

Here's a good link if you want to work out how many calories you need per day to maintain weight.

 

http://www.mypyramid.gov/pyramid/discretionary_calories_amount_table.html

 

Drop a few hundred off that a day and in theory, you should lose weight.

[zade]

thanks missconduct and enema

i can control my calorie count and i think i have done it earlier , but the belly just wont go

may be all these month my patience has really been tested

[xpaperxcutx]

thanks missconduct and enema

i can control my calorie count and i think i have done it earlier , but the belly just wont go

may be all these month my patience has really been tested

 

You have to stop eating toast or anything with carbs. Toast can really make you bloated. Switch up your diet with tofu ( very high in protein) and if you're not a vegetarian, go for lean meat.

 

Also, you have to have to do a little weight training to build some lean muscle mass. Just doing aerobics isn't enough.

 

Running is great for your legs, but it will not completely help you build noticeable abs.

 

Try switching up with your exercises with light weight training. Or mixing them up. They give great results.

[Bluebird In My Heart]

The fat you have managed to loose is very impressive. As long as you correctly guessed you were taking in less cals than your output, you did well.

 

Now you are on a different level, though. Every time you get a little fitter, you are going to have to kick things up a notch education-wise to continue your progress. This is really the time that separates the yo-yo dieters, and the people who can build/maintain fitness...

 

Everyone has to go through it. I hate it myself.

Yet here it is: you have to take a look at your diet.

This is what will make or break your progress right now, I get the feeling.

 

Enema has the link for you to take a look at. There's loads of places out there for you to consult with, you really have to get a hold on what's going on there. Take it a step at a time, and you'll do fine, I know it. It takes a little getting used to.

 

+1 to the protein idea as well.

 

My concern is that I really don't want you to go too low on the cal intake, perhaps nothing less than 75 - 80%.

 

I've seen people demonstrate food phobias, obsessions, and what can only be described as disordered eating patterns when they are not taking in enough/exercising too hard/not resting enough. So take are of yourself, be patient with yourself.

 

Personally I don't think cutting out any food is a great idea, for example there are tons of heathy fats out there that have essential fatty acids that we need to stay healthy. Portion control is key, really.

 

You've been doing the same types of exercise for a while, which can lead to burnout. Consider crosstraining. You'd be stimulating the body and the mind in a whole different way.

 

You are doing well, you have made it to a whole new level - look at it that way. You really have.

[Bluebird In My Heart]

This is going to sound silly, but when you walk, suck your tummy in. I did that and I got muscly abs as a result. It is the equivalent of doing sit ups. I got so used to doing that, that I didn't even notice it and it became a habit. I need to start doing it again though cos my belly looks ridiculous at the moment.

 

 

 

What you were doing were (kind of) stomach vacuums! They work, esp. on the transverse abdominis.