Losing a little...

[MK974]

Not necessarily C25K related, but does running help you lose stomach fat? I've gained a few undesirable pounds in the stomach area. I eat healthily, and I'm active. Does anyone have any specific exercises they reccomended to burn fat in the midsection? 

[Mat30 Graduate]

Unfortunately we don't get to choose where the fat is burned from, the body will do that for us.  People just assume if we do lots of crunches it will work, that only strengthens the muscles, having more muscle on the body will burn more fat, as will the running.  Be patient if it is only a few pounds and you keep the training going it will eventually disappear.  Patience is the key.

[Rignold]

Mat said it all really. You can't spot reduce fat. Running will burn calories, which all helps towards weight loss, but nutrition is always 80% of it. Have you tried using a food tracker like My Fitness Pal to get a clear picture of what/how much you are eating?

[MK974]

Thank you! I guess I'll just have to make sure I'm exercising and eating right. No, I don't use an app, I might start though. A few months ago I kept a dedicated food journal, that is what really got me eating well, after seeing how much cake snuck into my diet! Doesnt working your abs tend to burn fat in that area? That's what I've been told all my life...

[Mat30 Graduate in reply to MK974]

We have all been under that misguided thought unfortunately.  If only that were true.  Working your abs builds muscle in that area and a good core is an excellent start but Rignold absolutely hit the nail on the head and said that for the most part its your diet that will help, along with the exercise of course.  Good luck!

[MK974 in reply to Mat30]

Well that's disillusioning...thank you for your help!

[davelinks Graduate]

Here are 6 evidence-based ways to lose belly fat.

Don't Eat Sugar… and Avoid Sugar-Sweetened Beverages Like The Plague. ...

Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat. ...

Cut Carbs From Your Diet. ...

Eat Foods Rich in Fiber… ...

Aerobic Exercise is Very Effective at Reducing Belly Fat.

[MK974 in reply to davelinks]

Thank you! I will incorporate as much of this as I can into my routine. A while ago I went on an almost carb-free (everything has carbs, but no bread, processed flours etc.) diet and I lost about a pound. I think I will do that again. I figure if I do carb-free one week, and low-carb the next, it will keep me from getting bored with carb-free or desperate to eat a whole chocolate cake...thoughts? 

[davelinks Graduate in reply to MK974]

Before I started running,I didn't do anything special, just really watched the sugar & fat intake, and drank plenty of water and the weight fell off..plenty of water is key as well..

[heavyhorse Graduate in reply to MK974]

I'm a fan of low carb as it works for me, but works best if you are consistent and try to find low carb things you really like for days when it is a struggle. I on occasion have made coconut flour muffins with sweetener and raspberries, I mostly avoid sweetener but it can save you when tempted/fed up and needing some kind of a treat! Making them myself also means they are not too accessible! Sugar free jelly is another one when you just need something a bit sweeter! I have lost 6 1/2 stone in the past 18 months, and look at it as this is the way I eat, not I'm on a diet which one day will be over and I can eat junk again! Anyway sorry to go on and good luck with the running, which although won't target tummy fat, will help tone tummy muscles which can reduce your waist size along with watching what you eat!

[MK974 in reply to heavyhorse]

Thanksfor replying!! Yes, for the limited time I did it low carb seemed to work. Congrats on your slimming down! ! It takes hard work 

[heavyhorse Graduate in reply to MK974]

I think , tbh, most 'diets' will work if followed properly, I think the key to long term weight loss is finding the one that you can stick to indefinitely! But low carb suits me well and I have much more energy.

[Rignold]

Yes, this is spot on. Eliminate all sugar and anything that contains sugar (if it comes in a packet or box, it contains sugar). Eliminate starchy carbs. Eat some fibrous veg and protein at every meal. Run and jump about. The fat will go.

[ElsieW Graduate]

I've lost nearly 2 stone since November 2015 when I first started running!  I eat the best I can and keep running 3 times a week.  Funnily enough my belly has reduced quite a lot but I did have a buddha belly from where I had a mastectomy.  I've lost 7 inches off my waist and gone from a size 24 to 16 in the last 2 years.  So it is doable but food is the key for sure!  Do that food diary and you'll be surprised.  Oh and I eat around about 1400 calories a day!  That's more than enough for me!

Hope that helps a bit!

Elsie xxx 

[MK974 in reply to ElsieW]

Thank you so much for replying! I took @Rignold's advice and downloaded MyFitnessPal to help me keep track. My goal is to lose 2 inches off my waist by the end of the month, We'll see how that goes. I'm just one run away from W3 so I've got that to look forward to as well  

[rmnsuk Graduate in reply to MK974]

It's difficult to lose more than a pound a week. Cut 1000 calories per day from your diet (aim for 2 pounds/week), and after cheating etc, you'll probably lose a pound. It took a while to pile on the pounds and it will take a while to lose it again.

[WendyRunner123 Graduate]

I'm surprised that in week 7 of C25K I've not lost any weight (my BMI is 27) and eat Slimming World food (nothing from packets). I go to SW to support my husband and keep up with a healthy diet. So although I do eat well (limited carbs, even at SW) I've not lost weight so far, but feel fitter and less drained at the end of my shift.  I think it's about feeling good and my mental health has improved no end. Hope that helps. 

[MK974 in reply to WendyRunner123]

Thank you!

[MK974 in reply to WendyRunner123]

Yes, it really is about feeling better in your mind. Mental health is just as important as physical

[Nilzed in reply to WendyRunner123]

From comments seen here over and over again, adding muscle while burning fat via a cardio program can take a long time to show up as an overall loss on the scale.  Look for nonscale improvements like being able to run for the bus or noticing loose clothes.   

And sit ups and crunches won't specifically burn weight from your middle, but improving your core muscles is still a good thing!  

[TreacleToes Graduate]

I'm not sure how popular it's going to be on an exercise forum, but for the past 6 weeks I've been on a low carb, high fat diet, which I'm finding really easy to maintain.  I've lost 8.5 lbs, and my husband a stone.  With this way of eating we're never hungry, unlike with calorie counting.  Eating a lot of fat is hard to get your head round to start with, but it does work.  The weight does also seem to coming off my tummy.

I'm on week 2, run 3 tomorrow if that helps.

[MK974 in reply to TreacleToes]

I would love to hear more about that! What do you do to make it high fat?

[TreacleToes Graduate in reply to MK974]

Typically I eat fried eggs and bacon for breakfast, salad with cheese, ham, or prawns & full fat Mayo for lunch, then for tea I have meat (steak, sausages, lamb, pork) or fish with veg (only veg that grow above the ground!).  Desserts are sugar free jelly, sometimes made with double cream.  I drink tea and coffee and sometimes have double cream instead or the milk.  I very rarely get hungry and often have only brunch, especially if I ran in the morning.

[heavyhorse Graduate in reply to TreacleToes]

very similar to how I eat, although I only have cooked breakfast at weekends (with loads of mushrooms) I have boiled or microwave poached eggs or a few slices of ham and full fat coleslaw for breakfast...time reasons! don't have dessert too often but have berries and cream if I do, occasional sugar free jelly, and I eat a lot of nuts and seeds, more now than when I first started(18 months ago)

[TreacleToes Graduate in reply to heavyhorse]

Yes, I forgot about mushrooms, yum! I have them often too. I have a microwave egg poacher from the £shop which works quite well.  I'll have to remember this to hubby as he says he doesn't have time in the morning.  I'm lucky to have a canteen at my work.

[Paola100 Graduate in reply to TreacleToes]

I eat very similar! I take the carbs from fruit and vegetables! 🙂

[MK974 in reply to MK974]

That's so great!!! Do you count sugars as carbs? I mean when they come from natural sources like fruit? I absolutely adore fruit.

[TreacleToes Graduate in reply to MK974]

I count sugars as carbs, which is why I don't eat many fruits (berries occasionally). I don't have much of a sweet tooth now, but when I do I'll have an occasional jelly.

[misswobble Graduate]

Running hills, eating healthily😊  I eat carbs but mostly vegetable based but  i do eat bread and wholewheat pasta, rice, wholegrain cous cous. I have shredded my middle since running - combined with walking everywhere- and doing regular workouts to Jillian Michaels dvd's

It can be done, but like everything else, to be successful takes application ☺

[MK974 in reply to misswobble]

I definitely love my brown rice! It's one of the carbs I let into my diet. 

[heavyhorse Graduate in reply to misswobble]

I would quite like to try those dvd's but don't have a lot of space in the house, do you need a lot of room?

[Jaxsy_runs]

I started by changing every food item that was white, to brown, eg rice, bread etc and kept this up for a few months. Initially I left out bread altogether then switched to whole meal soda bread.  I Cut out adding oils and fats, cream and cheese to foods. 

Just as others have said eat fresh food and lots of it😊 I find that using spices to add flavour replaces my need to add fat. 

Eating  good portions of real food at meal times replaced my need to snack on fast junk food. And drinking water throughout the day and before meals helped me feel less hungry. Fizzy plain water is great for this.

I also weighed myself just once a week on a Monday morning before work. Weight loss took a few months and I started to realise I had changed my diet lifestyle by then.

Good posture also trains those abdominal muscles. 

Sounds like you've got this😊

[MK974 in reply to Jaxsy_runs]

Thanks so much!

[misswobble Graduate]

I eats fats too, not too many but in moderation.  

[ju-ju- Graduate]

As everyone has said, you might want to consider using MFP to support calorie reduction etc. My best advice is to enjoy your running and the weightless associated is an added bonus 😎

[Old_trout Graduate]

I have found that since I've been running my tummy has pulled in as core muscles are strengthened. So that might work for you. I'm much flatter in front now. 

[misswobble Graduate]

Yes round the back too I'll bet !  Running sorts out many of our weight problems, thankfully.  

Heavyhorse -  only have a smallish lounge but I find it big enough.  The sofa does get in the way sometimes but I just move forward a bit.  Saves gym fees though and I can wear owt!