Having trouble with “muffin top”

#1

I’m getting older and I always had a very small torso and larger hips and butt… anything you can recommend (food wise) to reduce the incoming muffin top??? I started eating much more fiber but it gives me a stomach ache. I’m very sensitive to food in general (dairy is my worst enemy and obviously not the best choice for a small torso so I stay away)

I am by no means a personal trainer but I have noticed that when I was doing intermittent fasting along wth Keto my stomach had shrunk but then the results diminished even with no change to my diet. Perhaps some HIIT? I am asking for advice from anyone but especially nutritionists / professional trainers. Thanks!

(squirrel-kissing paper tamer) #2

This is a ketogenic forum for folks eating a ketogenic diet. Recommendations would be based on this. Are you losing weight and having loose skin? Are you gaining weight? Tell us more about yourself.

#3

Yes I have been on Keto since the end of November 2018. I do not have a lot of loose skin because I wasn’t overweight but I have noticed that my stomach (“love handles”) are the only thing that is not shrinking as much as I would like.

(squirrel-kissing paper tamer) #4

Have you tried core exercises and works outs that target your abs/back? If you aren’t overweight you may just need to tone to see a body composition difference.

#5

I have. But I have degenerative discs. My C6-8 are basically sitting on top of one another. My chiropractor has made it like 70% better but I still find myself having a lot of trouble with ab exercises due to that.

(squirrel-kissing paper tamer) #6

I have back problems as well and have found that standing ab exercises are doable and don’t put stress on my back. Do a google search for more information.

#7

I’m kind of a double whammy. When I was a dancer (hip hop jazz salsa tap) my stomach was in the best shape. But I don’t do that anymore nor do I have the time.

#8

That makes sense along with what I was talking about with dancing. Perhaps I will try doing some classes again. If I want results… I have to make time for it.

#9

What type of standing ab exercises do you do?

(squirrel-kissing paper tamer) #10

There was this work out video I got years ago called Turbo Jam. The whole thing is standing and she incorporates many different moves but there is a gal in the mix doing modified moves if that helps. I’ve tried others but they are all similar so that’s the one I go back to when I want to brush up on the exercises.

#11

Thank you!

(squirrel-kissing paper tamer) #12

This the gist of it, and it’s a copy of a vhs posted to Youtube so it’s pretty bad quality but it will get you started.

(Jody) #13

How old are you? When in menopause, as hormones change, I think its specifically estrogen…fat shifts North from hips to stomach. I watched my Mom go through this and it has started for me at 49. I am losing weight, but for the first time, it’s not coming from my belly…its coming from hips and thighs first.

(Karen Parrott) #14

I have good results when I get more lean protein, just slightly over Fat. It is noticeable for me. I’m 53 and about 4 years in menopause. I’m telling you food volume matters to me- if I over eat anything- protein or fat = muffin top.

Getting my total intake down slightly and a lean to leaner protein with some higher fat days works great for me. Over eating fat is 100% muffin top for me.

(You've tried everything else; why not try bacon?) #15

Trying to control how the body decides to shed excess fat is a losing proposition.

#16

This is good!

(Karim Wassef) #17

It is hard to get the body to lose fat in one region but not another. You have to lose overall body fat to fix it. The only research that goes contrary point to an upper body vs lower body dichotomy where legs and glutes can lose fat independently of the torso, chest and back… and vice verse.

Here are a few other variables:

  1. Age and hormones: men carry weight in their bellies, women carry weight in this lower bodies. This is hormonal and as women age, the shift in hormones will shift body composition too.

  2. Waist (not only ab :smile: ) exercises to strengthen the core can be effective in improving your posture overall and that can keep things tighter. Lower back exercise, obliques, and vacuum can help to strengthen and tone.

  3. I’ve used cold packs to increase blood flow, but it only works when in deep ketosis. Unless I’m over 2.0 ketones, it really doesn’t do anything. I usually combine it with fasted upper body weightlifting to mobilize the region and make it more accessible.

  4. Waist trainers can help you maintain a straight torso. These help by keeping you in a tightened frame and that helps with the redistribution of fat over time.

Good luck.

#18

Targetted weight loss doesn’t really work. Hiit or resistance training should work well regardless of which muscles you use most. Normal cardio doesn’t work too well, so the hiit can just as well be rowing, swimming or weight lifting as running. What matters is that you use as many and as big muscles or muscle groups as possible. Squats will always be better than crunches in this regard, but it doesn’t hurt to strengthen your core.

(squirrel-kissing paper tamer) #19

Yeah, I like it because she’s nice enough to listen to and I don’t have to get on the floor and teeter on my broken back. Plus, it seems to work for me.

(linda) #20

grrrrrrr the muffin top!
Asked the trainer (he’s a marine) —Cardo! Burn it off. Weight training is great but won’t spot reduce it - sweating is the way to go.
Girlfriend said cool sculpting ( non invasive treatment ) Another girlfriend said EM-sculpt. Girlfriends big on getting things done to them :slight_smile:
I agree with Karen - more protein helps me too. I have also cut down on my fat intake. Low carb - hit the protein macros and add fat sparingly. Once adapted - I have found that too much fat undermines my goals.