belly fat

[Ruth]

I quit smoking 5 months ago, after 45 years on one pack per day. Result is an 8 kilo weight gain, which is fine, except that I have also developed a wad of belly fat which makes me look 3-4 months pregnant, hahaha!

The trainer at the gym says it's down to hormones and I will have trouble getting rid of it.

Any tips please? I already train 3 times a week and do sit-ups etc on the days I don't go to the gym.

[AUTiger13]

First off--congrats on quitting smoking!

Can you give us more info on your diet?

The situps aren't really what is going to get rid of the fat, it will be more of what you are eating.

[HabitualHealth]

Holy cow!! *high five* to you for steppin' away from the cigs.

unfortunately you can't spot reduce so doing an abundance in abs wont really do the trick.

what's your diet and workout routine look like?

[Ruth]

Originally Posted by AUTiger13

First off--congrats on quitting smoking!

Can you give us more info on your diet?

The situps aren't really what is going to get rid of the fat, it will be more of what you are eating.

Hi Autiger, thanks for responding.

During the first month after I stopped smoking I was eating loads of rubbish (candy, chips, etc) but soon stopped this. I've been on something like 1500 calories per day for the past month, yet haven't lost an ounce of weight! I'm eating something like this at the moment:

breakfast: raw oats, skimmed milk

lunch: one slice of wholemeal bread with peanut butter, or cheese, or ham; fruit

snack: large glass skimmed milk with 20 grams whey, fruit



dinner: meat/fish, veg, rice/potatoes/pasta; fruit;

snack: large glass skimmed milk with 20 grams whey

[Ruth]

Originally Posted by HabitualHealth

Holy cow!! *high five* to you for steppin' away from the cigs.

unfortunately you can't spot reduce so doing an abundance in abs wont really do the trick.

what's your diet and workout routine look like?

I'd stopped going to the gym for a year, due to a personal crisis. Since I started again I go 3 times a week, do 30 minutes cardio and then a weight-lifting routine. At home I do a little programme for my arms, shoulders and belly on the non-gym days. Almost all the weight I've gained has gone straight into pure muscle on my arms, thighs and bum. The only fat I've developed is on my face and belly. I hate it!

[reboot42]

Hi Ruth,
Congrats on kicking the butts!!

Post quitting weight gain is what got me started @ the gym.

I don't have any specific advice re. the belly fat-but from what I've read the nicotine in cigarettes does have an effect on metabolism. Perhaps it will take time for yours to re-adjust.

Either way-you've done your body good by quitting smoking.

[SwedishLady]

It may come down to hormones, in which case you will have to minimize the insulin response to the food you are eating, and try to minimize stress. That means, you need to choose your carbs a bit more wisely (or try a diet with a lower carb content).
I would choose as low-glycemic carbs as possible, eat more fibrous vegs, replace the skim milk with either a milk without lactose (but with no other sugars added, both lactose and fructose should be eaten in moderation since they may add to fat storage if eaten when your glycogen stores are full) or a quality proteinpowder. You might want to use an online food diary if you're not already doing this as well.

If you just want to make a few small changes in your existing diet and nothing too radical, you could still have your oats for breakfast, but have some protein powder or eggwhites with it instead of skim milk. I'd skip the bread for lunch and choose a lean protein, fibrous vegs, something like beans or chickpeas for carbs and some healthy fats (there's nothing wrong with peanut butter, but you could also try things like walnut oil or simply choose a fatty fish for your protein). For the snack, I'd skip the milk or choose lactose free, and mix berries in it if I wanted a fruit serving with this meal. I'd have fewer carbs with dinner, and have something other than rice/potato/pasta (a sweet potato would be a better choice, for instance, or beans). Also, add some healthy fats to this meal! Your last snack might be your usual shake, or you could have quark, cottage cheese or simply a protein powder with at least a little casein in the mix instead.

Good luck, hope any of this helps.

[Beefcupcake]

You have an awesome body for a 62 year old that used to smoke so much! If your avi is a current pic, then it doesn't look to me that your belly looks 3 - 4 months pregnant.

Congrats being able to stop smoking!

[Ruth]

Originally Posted by SwedishLady

It may come down to hormones, in which case you will have to minimize the insulin response to the food you are eating, and try to minimize stress. That means, you need to choose your carbs a bit more wisely (or try a diet with a lower carb content).
I would choose as low-glycemic carbs as possible, eat more fibrous vegs, replace the skim milk with either a milk without lactose (but with no other sugars added, both lactose and fructose should be eaten in moderation since they may add to fat storage if eaten when your glycogen stores are full) or a quality proteinpowder. You might want to use an online food diary if you're not already doing this as well.

If you just want to make a few small changes in your existing diet and nothing too radical, you could still have your oats for breakfast, but have some protein powder or eggwhites with it instead of skim milk. I'd skip the bread for lunch and choose a lean protein, fibrous vegs, something like beans or chickpeas for carbs and some healthy fats (there's nothing wrong with peanut butter, but you could also try things like walnut oil or simply choose a fatty fish for your protein). For the snack, I'd skip the milk or choose lactose free, and mix berries in it if I wanted a fruit serving with this meal. I'd have fewer carbs with dinner, and have something other than rice/potato/pasta (a sweet potato would be a better choice, for instance, or beans). Also, add some healthy fats to this meal! Your last snack might be your usual shake, or you could have quark, cottage cheese or simply a protein powder with at least a little casein in the mix instead.

Good luck, hope any of this helps.

Thank you so much for your detailed response to my question, Swedish Lady. I have taken it all on board and will make some of the changes you suggest.

That's the great thing about this forum: posters with a tremendous amount of knowledge who are willing to share it.

[Ruth]

Originally Posted by Beefcupcake

You have an awesome body for a 62 year old that used to smoke so much! If your avi is a current pic, then it doesn't look to me that your belly looks 3 - 4 months pregnant.

Congrats being able to stop smoking!

Hi Beefcupcake,

Thanks for the kind comments. The pic is from a couple of years ago, when I first joined this forum. I am one clothes size bigger from the waist down now.

I'll post a current pic later this week (got a brand new bikini I'm dying to show off, hahaha!)

[Ruth]

Originally Posted by reboot42

Hi Ruth,
Congrats on kicking the butts!!

Post quitting weight gain is what got me started @ the gym.

I don't have any specific advice re. the belly fat-but from what I've read the nicotine in cigarettes does have an effect on metabolism. Perhaps it will take time for yours to re-adjust.

Either way-you've done your body good by quitting smoking.

Hi Reboot,

Thanks for your encouraging remarks.

Both my doctor and the hypnotherapist who helped me stop smoking told me that a 6 kilo weight gain is normal after stopping and that I'm likely to drop a few of my 8 kilos, if not all of them, after about a year.

My doctor also told me that the intestines of smokers don't work properly, that nutritives are not fully absorbed.

A trainer at the gym has also told me that at my age I should also try to develop a little acceptance of a bit of belly fat. I am trying to take this on board too.

[trance__dreamer]

Originally Posted by SwedishLady

you will have to minimize the insulin response to the food you are eating, and try to minimize stress. That means, you need to choose your carbs a bit more wisely (or try a diet with a lower carb content).
I would choose as low-glycemic carbs as possible, eat more fibrous vegs, replace the skim milk with either a milk without lactose (but with no other sugars added, both lactose and fructose should be eaten in moderation since they may add to fat storage if eaten when your glycogen stores are full)

Originally Posted by SwedishLady

For the snack, I'd skip the milk or choose lactose free ... I'd have fewer carbs with dinner, and have something other than rice/potato/pasta (a sweet potato would be a better choice, for instance, or beans).

hmm...isn't this just bro science? o__O

[carissa85]

I would replace all the milk you are drinking with water. It worked for me to cut out everything white: ie - butter, white bread, milk, sugar, salt etc.

[Miranda]

Originally Posted by carissa85

It worked for me to cut out everything white: ie - butter, white bread, milk, sugar, salt etc.

did you cut out cauliflower? or is that cream?

[shitfit]

Originally Posted by Miranda

did you cut out cauliflower? or is that cream?

Hahahahaha.