Diet & Fitness Blog
Ask Raphael: Flatten Your Stomach
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Hi Raphael,
I am a 48-year-old female who is in excellent health other than high blood pressure, which I have under control with Toprol. I am 5'0", am small-boned and weigh 125 pounds.
I have excellent triglyceride and cholesterol levels. I work out 4-5 days a week anywhere from 30-90 minutes each day. I perform cardio 4-5 days and weight training 2-3 days each week. I have a workout diary as well as a food diary for each day.
I keep track of my food intake, my protein, carbs, sodium and fat. On a typical day my protein is 140-150, carbs 100-120, fat 30-50 and sodium 1500-2000. I try to keep my calories around 1400 each day. My calorie burn is generally around 400, but I have gone as high as 700 during an extremely intense workout.
My problem is my stomach area. I can start a new exercise routine and it seems to help for the first two weeks and then nothing else happens. I can't seem to get that layer of fat to come off. I don't really need to lose a lot of weight, maybe 7-8 pounds. I just don't understand why I can't lose the padding around my stomach.
I have a good, clean, healthy diet most of the time. I rarely eat white potatoes or sugar. I eat lots of steamed vegetables and lean, grilled fish and chicken. I only eat whole grains. I basically drink water. I don't drink soda pop. The only juice I drink is 4 oz. of pure carrot juice in the morning. I would appreciate any help you could give me. Thank you - Wendy
Wendy,
I want to start by mentioning how impressed I am with your level of detail and precision. You have a rock solid workout structure, excellent grasp of your nutrition intake and it sounds as if you’re very consistent.
Here lies the problem: What separates you from a tighter/flatter ab area are those 7-8 pounds (or more) you mention. It doesn’t matter how healthy you’re eating, how much exercise you’re performing or how consistent you are on your current program if you’re carrying 7-8 extra pounds of fat. At 5’ tall and 125 pounds with a small bone structure, I have to believe you can reduce to 117 or even slightly lower and achieve the look you desire.
You may want to go to the lower end of the macros (140 grams of protein, 100 grams of carbs, 30 grams of fat) for a week to get things moving in the right direction. Then possibly add the 1400-calorie day every 5th-7th day so your metabolism doesn’t slow down too much.
The other option is to keep calories where they are and increase cardio. However, I believe the first option will work much more effectively. Make 1-1.5 pounds of fat the weekly fat loss goal in order to preserve valuable muscle tissue.
I hate to see you continue to spin your wheels. A new workout isn’t the answer and new ab exercises aren’t the answer. It’s related to lowering body fat. Lower your body fat and you will achieve impressive results.
Good luck!
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Labels: abs, ask raphael, fat loss, Raphael, weight loss
Comment by 
pegsue said... - Friday, December 11, 2009 5:48:00 AM
5' 151 lbs female 59 yrs old excercise 4-5 days a week want to loose 30lbs. Can you help me?
Comment by 
Chris D said... - Sunday, December 13, 2009 1:18:00 PM
Chris Drockton
Thanks for the great diet tips! I know i can use them to lose weight!
Comment by said... - Thursday, December 24, 2009 8:44:00 AM
Five feet six inches tall, 128 lbs 47 year old, active female - excellent health, and healthy lifestyle. Would like to know if height and weight are in a good ratio, or if I should weigh less. Looking for answer.
Comment by said... - Thursday, December 24, 2009 11:28:00 AM
It sounds to me like you need to start incorporating some core work. Try some Pilates, this targets your deepest layer of abdominal muscles (transversus) versus just crunches will work the superficial ab muscles.
you will see results in as little as 10 sessions once you start your pilates routine, this can be a short 20 min pilates routine 3 times a week.
good luck!
Comment by said... - Thursday, December 24, 2009 3:10:00 PM
I can't believe you people, when do you work or spend time with the family. I started this web site to get help with weight loss and fitness and all I have heard about are people who live in the gym. Big disappointment. I will not be visiting this or any other of your sites anymore.
Julie
Comment by said... - Friday, December 25, 2009 11:46:00 PM
Hi Raphael, although you are very accurate in many of your comments, when it comes to women over 45 and their belly fat problems, very few men, professional trainers, dieticians or otherwise understand. I believe you have to take into account what kind of relationship that woman is in, if she lives alone, if she has a good circle of close women friends and if her emotional factors (besides the menopause symptoms) are actually taking a toll on her. Emotional factors, as I, a woman of 55, can tell any woman out there, play a major role on women, who after all bear children and have the hormones to deal with. I suggest that besides the diet and exercise approach, you tackle the emotional approach. The fact that a woman going through menopause, eats a healthy diet and exercises doesn't necessarily mean that she is not having to deal with a number of emotional and hormonal problems which also contribute to pack on the belly fat.
Regards Christine
Comment by said... - Saturday, December 26, 2009 4:33:00 AM
Female, 50 yrs , can't resist food , weighs 80kg , unable to walk properly due to pain on feet /ankle , advise me pls !
Vasantha
Comment by said... - Saturday, December 26, 2009 4:17:00 PM
Where are the tips? All that was said is lose weight..well no duh! we need more specifics! This belly fat is vicious!
Comment by said... - Sunday, December 27, 2009 11:53:00 AM
I agree with you all ,weres the help in loosing the extra weight?? I am also trying to get rid of the extra weight that seems to not come off at all.
Comment by said... - Sunday, December 27, 2009 4:42:00 PM
Hi Iam Julie and I need to lose 50 to 60lbs, and walk every day and some weight trainingand I have high blood preasure and type two diabetes, I eat lots of veggies a little carbs and a little fruit lotss of water and diet drinks sometimes, I'm 58 years old. Help
Comment by said... - Monday, December 28, 2009 9:28:00 AM
I am a diabetic wo is 5'8" weighs 210 lbs, I've changed my eating habits to a more healthy one. I'm not fond of exercise but I manage to do a little 4-5 time a week. No weight loss so far, What else can I do?
Comment by laughyluv said... - Monday, December 28, 2009 10:01:00 PM
Comment by said... - Tuesday, December 29, 2009 10:39:00 AM
I think that the advice to add cardio is a good one, but I would add low intensity cardio to prevent appetite increase. I am trying lifting heavy weights at the moment for a similar problem.
I find that with cardio and toning routines (ie your 8 to 15 reps to exhaust) getting in and staying in the lower 5% of the healthy range (where my figure starts to look kind of Okay, though a far cry from model-slim)involves prolongued bounds of hunger, despite eating a bit higher than BMR (~100 cals) and working out 90 to 120 min a day.
And, nope, in my case eating more to keep hunger at bay does not miraculously lead to a decline in weight/body fat, it immediately puts pounds back on with a frightening speed.
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