Love handles. I surely don't love them..

[lana-banana]

There's so much good advice here. Even if you're not eating excessively now, if you want to cut fat, you have to eat at a deficit, period. <500 cal/day is a good way to start. Strength training is the best way to get and stay in shape if you aren't already, but it sounds like you take pretty good care of yourself as is.

 

You can thank the sugar industry for the idea that you need to do hours of cardio a day to keep the pounds off. It's not true. Even if you did enough cardio to burn 400 calories a day (which few people do; calorie counters tend to be way off) you will almost certainly be hungry enough to eat at least 200 extra calories. It's a lot easier to just not eat 200 calories in the first place.

[Andy_K]

Even if you did enough cardio to burn 400 calories a day (which few people do; calorie counters tend to be way off) you will almost certainly be hungry enough to eat at least 200 extra calories. It's a lot easier to just not eat 200 calories in the first place.

 

If you were doing reasonably intense exercise, you'll get at least an exrta 200 calories burnt off from the 'afterburn', so your 200 calorie snack is negated

 

But while calories in and out is largely true, it tends to gloss over what form those lost calories take. Everyone's body has a different equilibrium point it would like to reach in terms of composition. The further you are from it, the harder it is to swing in the wrong direction. For example... someone very overweight will lose the vast majority of their excess calories as lost body fat very easily. A reasonably in shape athlete would find their body rather more reluctant to lose the fat, and see their muscle get burnt away instead.

 

How and when you exercise will affect this.

[No_Go]

The thing people in this thread forget is OP's weight is good (BMI 21.7 which is perfect), it is the *shape* that bothers her. Building muscle may help a little bit but we're talking here genetics more than anything... That's why I suggested earlier changing style of clothing than worrying about something that she can't do anything about (she can get anorexic and still store some fat around the midsection if that's her body shape). The good news is she has the model height to work with so it can't be that hard to pick a new style that fits her shape better.

[MaleIntuition]

The thing people in this thread forget is OP's weight is good (BMI 21.7 which is perfect), it is the *shape* that bothers her. Building muscle may help a little bit but we're talking here genetics more than anything... That's why I suggested earlier changing style of clothing than worrying about something that she can't do anything about (she can get anorexic and still store some fat around the midsection if that's her body shape). The good news is she has the model height to work with so it can't be that hard to pick a new style that fits her shape better.

 

BMI is good for measuring trends in the general population but when it comes to assess individuals; body fat percentage is a much better indicator. One pound of muscle is roughly 18% more dense than fat. One year with a proper gym, weightlifting routine, will make a big difference.

[Lorenza]

About the calorie deficit - what to do if I'm immediately feeling weak and dizzy if I don't eat? I've got low blood pressure and whenever I limit calories I feel the affects of it (like everything goes completely black when I stand up).

I tried to do more or less of a fast last weekend (cucumber fast) and was partially immovable the whole day I did it.

Is there a way to limit calories and not feel like fainting immediately?

[Lorenza]

Also, I've got loads of water retention around that area it feels like. The tightness of certain clothes fluctuates day to day. :/

[No_Go]

Also, I've got loads of water retention around that area it feels like. The tightness of certain clothes fluctuates day to day. :/

 

Limit your sodium intake and this will go away (to an extent).

 

It could be hormonal issue - do you notice it in certain days of your menstrual cycle?

[Andy_K]

About the calorie deficit - what to do if I'm immediately feeling weak and dizzy if I don't eat? I've got low blood pressure and whenever I limit calories I feel the affects of it (like everything goes completely black when I stand up).

I tried to do more or less of a fast last weekend (cucumber fast) and was partially immovable the whole day I did it.

Is there a way to limit calories and not feel like fainting immediately?

 

Sounds like you're limiting calories too much? You should be aiming for around 500 calories a day less than your maintenance value.

 

As for the water retention, make sure you're properly hydrated - drink 2 litres of water a day. Coffee does not count

[lana-banana]

Fasts aren't a good idea. I know they can help people with extremely unhealthy diets help kick-start a lifestyle change, but more often than not you manage a few days and then end up binging.

 

Like Andy says, try cutting down by 500 calories total per day. If you aren't exactly sure how many calories you're eating (and a lot of people underestimate!) then work with a recipe calculator like Verywell or select packaged salads etc with defined calorie counts that aren't too high in sodium or sugar.

 

The problem with bloating is there can be ten million causes. If you're overhauling your diet a lot, new foods can mean new gut bacteria, which often ends in bloating. Check where you are in your menstrual cycle, drink lots of water, and avoid cruciferous vegetables. You may also want to cut back on carbonated beverages and straws. Yes, straws. Straws introduce excess air into your stomach and can ultimately cause bloating. Also, if it's very humid where you are, you can expect some bloating (especially around your fingers and ankles) when you go outside. Drink tons of water. The rule of thumb is you need to drink at least your body weight divided by two in ounces, but 2 liters certainly won't hurt.

 

Be kind to yourself. Yeah, eating at a deficit can be tough, and don't expect to be firing on all cylinders at the beginning. When I want to lose a couple pounds, I let myself rest more and don't push myself quite as hard at the gym. This is a good time to do yoga and walk for cardio.

[JuneL]

Since you’re far from being overweight, you probably just need to do some light strength training (personally, I’m on the petite side in the US standard, and can only handle lifting light weights ). I’m not sure what your diet is like, but it never hurts to cut down on bad carbs and bad fat. Eat a hearty breakfast and a light and early dinner; get yourself moving a little after each meal. I think 500 daily deficit is too much for you.

[Lorenza]

Limit your sodium intake and this will go away (to an extent).

 

It could be hormonal issue - do you notice it in certain days of your menstrual cycle?

 

My cycle is a little messed up, due to Pcos. I have a hard time identifying any regularities. But could definitely be hormonal as I've been on the pill for many years

[Lorenza]

And guys, I know everyone says it's beneficial to drink tons of water, but what about it flushing out all the minerals? And how do you deal with the constant need to pee? I've read somewhere that if you pee way more than normal, it's already too much water. What do you think?

Oh, and yes, it's humid as hell here, haven't thought it might add to bloating.

[Lorenza]

Btw a lot of great advice here, thanks everyone for chiming in

[No_Go]

My cycle is a little messed up, due to Pcos. I have a hard time identifying any regularities. But could definitely be hormonal as I've been on the pill for many years

 

When I was on hormonal contraception, I definitely bloated, this may explain it.

 

Any way to get off the pill? I bet you'd un-bloat soon after... (if it is to treat your PCOS, maybe changing the pill type may help)

[No_Go]

And guys, I know everyone says it's beneficial to drink tons of water, but what about it flushing out all the minerals? And how do you deal with the constant need to pee? I've read somewhere that if you pee way more than normal, it's already too much water. What do you think?

Oh, and yes, it's humid as hell here, haven't thought it might add to bloating.

 

I wonder about that too.

 

I see where this advice comes from, yet I bloat like a baloon if i drink the 'recommended' amount of liquids.

 

There is such a thing as too much water, and yes, you can have salt (mineral) imbalance if you overdo it.

 

It's good to follow your body signs instead of just following the rules. Find what's the right amount for you.

 

Another 'uncommon' example of things that bloat me: protein rich food. If I have a meat&vegetables 'healthy' day, I wake up 3-4 pounds heavier next day (bloated face and all the jazz). Meat bloats me like nothing else. But do I remember correctly you are a vegetarian?

[Lorenza]

When I was on hormonal contraception, I definitely bloated, this may explain it.

 

Any way to get off the pill? I bet you'd un-bloat soon after... (if it is to treat your PCOS, maybe changing the pill type may help)

 

I don't dare getting off the pill :/ used to have pretty bad acne and this pill keeps my skin clear, been on it for 5 years...

[Lorenza]

I wonder about that too.

 

I see where this advice comes from, yet I bloat like a baloon if i drink the 'recommended' amount of liquids.

 

There is such a thing as too much water, and yes, you can have salt (mineral) imbalance if you overdo it.

 

It's good to follow your body signs instead of just following the rules. Find what's the right amount for you.

 

Another 'uncommon' example of things that bloat me: protein rich food. If I have a meat&vegetables 'healthy' day, I wake up 3-4 pounds heavier next day (bloated face and all the jazz). Meat bloats me like nothing else. But do I remember correctly you are a vegetarian?

 

Exactly, I haven't had meat in years. Do you get that from other protein rich foods too? Like tofu, beans, etc.

Fruit is my biggest hell. I remember trying to follow raw till 4 diet which included mostly fruit. Got so bloated I looked 4 months pregnant lol

[No_Go]

Exactly, I haven't had meat in years. Do you get that from other protein rich foods too? Like tofu, beans, etc.

Fruit is my biggest hell. I remember trying to follow raw till 4 diet which included mostly fruit. Got so bloated I looked 4 months pregnant lol

 

Tofu - I don't think so, but I rarely have it anyway. Fish weirdly doesn't bloat me. Beans bloat me big time, but I thought that's what most people experience with beans.

 

Ha, interesting for the fruit. I'd think it's the cellulose and/or sugar in them?

[thefooloftheyear]

Drinking more than the required amount of water is unnecessary....I don't know why they keep pushing that idea....Sure, it's great to always be hydrated, but to the point where you're up to your eyeballs and you can't go more than 15 minutes without needing to take a leak? Nuts..>The color of your pee says a lot about the correct amount of fluid/water you drink/eat...Yes, eat...There is water content in practically everything..

 

Just remember one thing...Watch what your animals do...When it's hot they hide and don't go out...When they are thirsty, they drink...etc...

 

TFY

[lana-banana]

Exactly, I haven't had meat in years. Do you get that from other protein rich foods too? Like tofu, beans, etc.

Fruit is my biggest hell. I remember trying to follow raw till 4 diet which included mostly fruit. Got so bloated I looked 4 months pregnant lol

 

I don't know about protein, but cruciferous vegetables make you bloat like crazy. Cauliflower is one of my favorite foods in the world, but the bloat is extreme for a little while afterwards. Also, the sugar and salt in fermented foods can cause temporary bloating even when they do help to reduce bloating in the long term.

 

Seriously, don't discount the humidity, either. It's been horribly humid the past few weeks here and I can barely take my rings off when I come in from a walk. Focus on the numbers on the scale and how your clothes fit OVER TIME---yes, you will have an off day occasionally, but if the overall rate of change is trending down and your clothes feel looser more often than not, you're on the right track.

 

If you find 500/cal day less too much for you, scale it back to 250 or 300. It's fine if you need to go more slowly.

[Lorenza]

Tofu - I don't think so, but I rarely have it anyway. Fish weirdly doesn't bloat me. Beans bloat me big time, but I thought that's what most people experience with beans.

 

Ha, interesting for the fruit. I'd think it's the cellulose and/or sugar in them?

 

Fish is really awesome for me too (I have a couple of pescetarian months in a year). No stomach problems from any sea foods. And yeah, beans and legumes are high up on the bloating list for most people. One of the main reasons I couldn't stay vegan - I tolerate dairy awesomely well, but not fruits and legumes (most veggies are horrible as well). Weird how everyone's stomachs and intestines are so different, and how difficult is it to find the right diet.

In fruit it's probably the high fiber amount, doesnt mix well with irritable bowel.

For something so essential for life, eating surely is problematic lol

[Lorenza]

I don't know about protein, but cruciferous vegetables make you bloat like crazy. Cauliflower is one of my favorite foods in the world, but the bloat is extreme for a little while afterwards. Also, the sugar and salt in fermented foods can cause temporary bloating even when they do help to reduce bloating in the long term.

 

Seriously, don't discount the humidity, either. It's been horribly humid the past few weeks here and I can barely take my rings off when I come in from a walk. Focus on the numbers on the scale and how your clothes fit OVER TIME---yes, you will have an off day occasionally, but if the overall rate of change is trending down and your clothes feel looser more often than not, you're on the right track.

 

If you find 500/cal day less too much for you, scale it back to 250 or 300. It's fine if you need to go more slowly.

 

Yeah I think I will start with 300 Cal less, 500 feels a bit too harsh at once.

I have a dress that fits differently almost everyday. The past two days got me freaking out cause it was suddenly so tight around my waist and below. But it actually was insanely humid these last days as well.

Cruciferous veggies are hoooorible for me too. Broccoli and cauliflower is pure misery, lol

[Lorenza]

Drinking more than the required amount of water is unnecessary....I don't know why they keep pushing that idea....Sure, it's great to always be hydrated, but to the point where you're up to your eyeballs and you can't go more than 15 minutes without needing to take a leak? Nuts..>The color of your pee says a lot about the correct amount of fluid/water you drink/eat...Yes, eat...There is water content in practically everything..

 

Just remember one thing...Watch what your animals do...When it's hot they hide and don't go out...When they are thirsty, they drink...etc...

 

TFY

 

My cat goes out into extreme heat and then doesn't drink until I basically push his head into the water bowl

But I understand what you mean

[Haydn]

My cat goes out into extreme heat and then doesn't drink until I basically push his head into the water bowl

But I understand what you mean

 

 

My Velociraptor does the same.

[Lorenza]

Worked out (weights), ate protein rich foods the whole day (since yesterday actually, but it was easier than today) and already having insane food cravings. I'm laying in bed thinking about food. How to make this sustainable? Trying to eat small portions every hour, cottage cheese, berries, nuts, had a little bit of cooked potatoe with tofu. I'd die for a huge bowl of spagetti with oily pesto and loads of cream cheese.

I will never be able to change my body