lower stomach pooch

[MariaCL]

it seems no matter what i do how i diet or train i ALWAYS have that lower stomach pooch hanging out. im happy with everything else on my body, arms, legs, shoulders...i know its not fat there because my diet and training are in check.. does anyone else have this problem? any suggestions? it really sucks because im doing everything right and still have this lower belly hanging out!


thanks

[digitalbath11]

it seems no matter what i do how i diet or train i ALWAYS have that lower stomach pooch hanging out. im happy with everything else on my body, arms, legs, shoulders...i know its not fat there because my diet and training are in check.. does anyone else have this problem? any suggestions? it really sucks because im doing everything right and still have this lower belly hanging out!


thanks

well, I know we're normally more critical of our own bodies, but from your pics, your "pooch" isn't really what I would call a "pooch". You look like you're doing great.

Anyhow, I guess it really boils down to having a low enough bodyfat percentage and building enough muscles to where the abs show. I notice that depending on my diet, my stomach is the first to show me whether it's "happy" or not. Meaning, if I dont follow my diet to a "t", I'll bloat there first. It seems to a be a pretty sensitive area.

Good luck, and perhaps more knowledgeable ladies can chime in and give you some tips!

[mommalu]

wait till you have kids ...then try getting rid of that pooch.
I'm like you(but older) can't seem to get rid of it no matter what I do.
Standing up it's fine, bending over is where I have the problem(loose skin from kids & dropping 80 pounds)
If you know of a way to tighten it up, let me know as well.

[queenofswords]

I think its a problem for pretty much every woman (besides maybe catwalk models)-
I would concurr with Digitalbath in putting it down to having a low enough BF% in order to get rid of it.

That small "pouch" has an evolutionary benefit for survival in times of famine, obviously not a problem in this day and age, but that fat store is not about to disappear without a fight.

[MariaCL]

it could be because im very sensitive to carbs, but at the same time i have IBS-C so i need fiberous carbs to help me go to the bathroom... its like a lose lose situation :/

[kimm4]

Getting body fat lower and building more overall ab muscles.

I never buy into the being "carb sensisitive". It's a matter of getting the right macros for your carb intake and this comes with trial and error.

[BuffedWildCat]

You can get rid of it. I've been proving that to myself. After child #2 I had a lot of lower mid-section pooch, lots of squishy around my belly button and below. My daughter will be 10 months old on the 15th and I've finally managed to dwindle away most of that pudge. All I've been doing is being consistent with my diet and training. I lift heavy 3 times per week, cardio 3-4 times per week, and I am in a small caloric deficit, about 150-200 below my maintenance calories and I've been doing this since March. My mid-section has HUGELY improved. I've almost got it back to what it was prior to my pregnancy, as in my July 2007 pics. I'm honestly simply amazed at how much tighter my mid-section is now compared to when I first started back in March. So, yes, it CAN be done, consistency, consistency, consistency. It's all about lowering your bodyfat, it comes off eventually, it just happens to be a stubborn area, so it is taking longer than my other body parts to tighten up. You just have to keep at it.

[MariaCL]

Getting body fat lower and building more overall ab muscles.

I never buy into the being "carb sensisitive". It's a matter of getting the right macros for your carb intake and this comes with trial and error.

how does 55p/30f/15c sound on a 1500 cal diet?

[MariaCL]

You can get rid of it. I've been proving that to myself. After child #2 I had a lot of lower mid-section pooch, lots of squishy around my belly button and below. My daughter will be 10 months old on the 15th and I've finally managed to dwindle away most of that pudge. All I've been doing is being consistent with my diet and training. I lift heavy 3 times per week, cardio 3-4 times per week, and I am in a small caloric deficit, about 150-200 below my maintenance calories and I've been doing this since March. My mid-section has HUGELY improved. I've almost got it back to what it was prior to my pregnancy, as in my July 2007 pics. I'm honestly simply amazed at how much tighter my mid-section is now compared to when I first started back in March. So, yes, it CAN be done, consistency, consistency, consistency. It's all about lowering your bodyfat, it comes off eventually, it just happens to be a stubborn area, so it is taking longer than my other body parts to tighten up. You just have to keep at it.

any specific recommendations that worked for you? lowering carbs? limiting sodium?

[BuffedWildCat]

...

I never buy into the being "carb sensisitive". It's a matter of getting the right macros for your carb intake and this comes with trial and error.

How 'bout being sensitive in the respect that if your body is used to say, carb intake around 150 grams per day, then you suddenly eat 300 grams a day? LOL. I blow up when I do that, as in my mid-section looks like total crap, sticks out like I'm 3 months pregnant again, no definition other than my oblique lines, just yuck. Isn't that what they call "spillage", as in when you're getting ready to go into a competition, you want to make sure your muscles are filled out, full glycogen stores but not overfilled otherwise you hold onto too much water, something like that? So is that being too carb sensitive or is that just a case of "spillage"? As in when I eat 300g of carbs in one day? Inquiring minds want to know.

[hsmosny]

i am in the same boat!!! I also have IBS and have to watch what i eat even though i dont eat everything the dr wants me to eat. I am having the issues with the stubborn belly fat but i also have the problem with having high cort levels so i have trouble losing the fat until my cort levels are stable. im curious to see what others have done to work it out!!!

[MariaCL]

its not that my stomach is fat or flabby, i know my diet is in check and i know i am fit.. it is just distended/bloated ALL the time maybe only right after i go to the bathroom in the morning.. i NEED fiber to go to the bathroom but i need to LIMIT carbs keep my stomach from looking 9 months pregnant.

[BuffedWildCat]

any specific recommendations that worked for you? lowering carbs? limiting sodium?

Not really. I've been on an almost isocaloric diet most of the time according to my averages. My protein intake is anywhere from 150-160 grams, carbs anywhere from 150-180 grams (more on speed skating days), and fat anywhere from 75-95 grams a day.

I don't limit sodium at all, I also don't usually salt anything. According to fitday I average anywhere from 2000 to 2800 mg of sodium a day.

If I had to pick out one thing that has worked best for me, I would say that one thing was coming up with a diet that I can STICK to thus allowing me to stay CONSISTENT. So my calories are not so low that I'm TOO hungry all the time and I eat foods I like. I don't force any foods down and I allow cheats here and there with a total one or two days a month break from my diet, eating whatever I want and not logging anything for that day or two. I've been doing this since March. I'm not planning on competing, I just do this cause I want muscle definition as well as good health and lots of strength and energy. I'm in this for life so I have succeeded in finding a nice healthy balanced lifestyle with diet and training.

[hsmosny]

its not that my stomach is fat or flabby, i know my diet is in check and i know i am fit.. it is just distended/bloated ALL the time maybe only right after i go to the bathroom in the morning.. i NEED fiber to go to the bathroom but i need to LIMIT carbs keep my stomach from looking 9 months pregnant.

have you tried taking fiber pills? or possible doing a otc cleanse that should help clean your intestines to take the distention out of your bowels. just a suggestion

[MariaCL]

Not really. I've been on an almost isocaloric diet most of the time according to my averages. My protein intake is anywhere from 150-160 grams, carbs anywhere from 150-180 grams (more on speed skating days), and fat anywhere from 75-95 grams a day.

I don't limit sodium at all, I also don't usually salt anything. According to fitday I average anywhere from 2000 to 2800 mg of sodium a day.

If I had to pick out one thing that has worked best for me, I would say that one thing was coming up with a diet that I can STICK to thus allowing me to stay CONSISTENT. So my calories are not so low that I'm TOO hungry all the time and I eat foods I like. I don't force any foods down and I allow cheats here and there with a total one or two days a month break from my diet, eating whatever I want and not logging anything for that day or two. I've been doing this since March. I'm not planning on competing, I just do this cause I want muscle definition as well as good health and lots of strength and energy. I'm in this for life so I have succeeded in finding a nice healthy balanced lifestyle with diet and training.

thats sound advice, ill take it ..dont mean to keep bombarding you with questions but how often do you allow a cheat meal?

[BuffedWildCat]

thats sound advice, ill take it ..dont mean to keep bombarding you with questions but how often do you allow a cheat meal?

When I cheat here and there, it's like an ounce of cheetos or something like that, not actually an entire meal. I save entire meal cheats for after I've done a good month of dieting and at that time I take an entire DAY or two off from the diet. I have slip-ups from my diet just like anyone else, where I might get really hungry (usually when I've gone too long between my meals) and eat an entire blueberry bagel which wasn't in my diet plan at all, so added calories, but I just keep going about my diet day as if I never cheated. Even though that happens sometimes, by the end of the month I'm usually still pretty good on my calories. You have to remember that a caloric deficit over TIME is what is needed, so a one day slip-up may not even matter in the long run. If one is in this for the long haul, I think you have to learn to be flexible otherwise you'll drive yourself crazy. So in that respect, sometimes hubby and I will decide to go out to eat on a whim and I'll go enjoy myself. It usually only happens about once a month on average though so once again. over the long term I've been able to stay in enough of a caloric deficit to lose fat. I think being good on your diet 80-90% of the time is reasonable and good to keep one sane while still making progress and getting results.

Hope that helps, don't worry about continuing to ask questions, that's what I'm here for.

[kimm4]

How 'bout being sensitive in the respect that if your body is used to say, carb intake around 150 grams per day, then you suddenly eat 300 grams a day? LOL. I blow up when I do that, as in my mid-section looks like total crap, sticks out like I'm 3 months pregnant again, no definition other than my oblique lines, just yuck. Isn't that what they call "spillage", as in when you're getting ready to go into a competition, you want to make sure your muscles are filled out, full glycogen stores but not overfilled otherwise you hold onto too much water, something like that? So is that being too carb sensitive or is that just a case of "spillage"? As in when I eat 300g of carbs in one day? Inquiring minds want to know.

Well sure if you're jumping from 150 to 300 in a shot...I can def see that happening...my god I'd look like whale lol. When I hear carb sensitive I think of people assuming they can only do low carb diets.

Spill over happens when taking in too many carbs, but cutting too much water is a problem as well. When the body senses a drastic restriction in water intake it releases anti-diuretic hormones that cause subcutaneous water retention. (which means the water is under the skin instead of inside the cells) These hormones cause water retention to prevent dehydration. So your muscles end up looking flat and or soft/smooth.

[MariaCL]

Well sure if you're jumping from 150 to 300 in a shot...I can def see that happening...my god I'd look like whale lol. When I hear carb sensitive I think of people assuming they can only do low carb diets.

Spill over happens when taking in too many carbs, but cutting too much water is a problem as well. When the body senses a drastic restriction in water intake it releases anti-diuretic hormones that cause subcutaneous water retention. (which means the water is under the skin instead of inside the cells) These hormones cause water retention to prevent dehydration. So your muscles end up looking flat and or soft/smooth.

oh i apologize if it came off that way.. ive been doing low carb for about a year and then i did keto for a couple of weeks which was ok except it was bad for my ibs because i didnt get enough fibrous carbs (even with supps) enough to make me go... so i decided to go back to lowering my carbs, but ive just been blown up for like a week no matter what i do.


thanks everyone for their input.. i think its great to share what works for some people. i know we are all different and have different needs, but sometimes i feel that hearing other peoples stories allow me to maybe follow and tweak it a bit to come up with something on my own.

thanks again

[BuffedWildCat]

Well sure if you're jumping from 150 to 300 in a shot...I can def see that happening...my god I'd look like whale lol. When I hear carb sensitive I think of people assuming they can only do low carb diets.

Ah, okay... basically I was looking for what your definition of carb sensitive is, wasn't sure if what I described was considered carb sensitive or not, lol.

Spill over happens when taking in too many carbs, but cutting too much water is a problem as well. When the body senses a drastic restriction in water intake it releases anti-diuretic hormones that cause subcutaneous water retention. (which means the water is under the skin instead of inside the cells) These hormones cause water retention to prevent dehydration. So your muscles end up looking flat and or soft/smooth.

That's what I was thinking, as far as what spill over is, just confirming, since I haven't competed I don't have much knowledge or experience with that. Thanks much for the info!

[BuffedWildCat]

... but sometimes i feel that hearing other peoples stories allow me to maybe follow and tweak it a bit to come up with something on my own.

Most definitely! It's always good to get other ideas and it can help get your mind going as far as coming up with something that you like and that will work for you. We're all here to support each other in this BB lifestyle!

[Scha4]

I normally don't comment in the female section (since I'm not one, I just stalk LOL) but I have to say I don't see this "pooch" in any of your pics. Good on ya girl!

[orvalsamazon]

I have IBS too and my specialist has me take a Tablespoons of Metamucil in the am and pm. I take the orange flavored and - OMG - it is the best thing ever!!! Tastes bad of course but totally worth it. You are suppose to mix it with 16 oz of water, but I mix it in 4 oz so I can down it fast and then drink the remaining 12 oz of just plain water.

[Megantown]

Its worse because i slouch a bit. I tried stand tall as much as I can. But it drives me nuts. Any suggestions. I am allergic to wheat..not celiac though and I only eat a bit of yogurt in the morning and night..and just cottage cheese for dairy.....

I cut down on the amount of yogurt because I thought that was making me bloat but now I just can't figure it out...maybe to many veggies? but I don't eat a lot of cauliflower or brocolli that usually result in bloating so I really do not know.

[srb04e]

I think its a problem for pretty much every woman (besides maybe catwalk models)-
I would concurr with Digitalbath in putting it down to having a low enough BF% in order to get rid of it.

That small "pouch" has an evolutionary benefit for survival in times of famine, obviously not a problem in this day and age, but that fat store is not about to disappear without a fight.

Totally agree with you on that one... That is absolutely the number one complaint from women and hardest question to answer. We are our own worst critic always striving for perfection. You look great!!!

Personally, I find I always have a little lower belly pooch until the day I step on stage and pull all of my water out.

[sonti]

^Agreed and I can't think of a single man who would even notice. I don't even notice it on other women??? Why do we do this to ourselves???

[JulieC26]

I think its a problem for pretty much every woman (besides maybe catwalk models)-
I would concurr with Digitalbath in putting it down to having a low enough BF% in order to get rid of it.

That small "pouch" has an evolutionary benefit for survival in times of famine, obviously not a problem in this day and age, but that fat store is not about to disappear without a fight.

I TOTALLY agree 100%... I am eating clean and working out, yet my "love handles" or "muffin tops" won't seem to go away. I just started working out with a legit program 3 weeks ago, and I see slight changes in all areas, and even starting to show baby abs haha..but my lower stomach is not being cooperative I guess... I was just told that lower abs are formed in the kitchen..