Getting fat :(
Discussion
I'm 6 feet tall, age 62 and have always been rather on the thin side. At age 20 my waist was 30"; over the years it slowly crept up to 32" then 34". That was fine. But then about 3 years ago, I noticed I'd started to look pregnant. My GP said it looked like 'weak abdominal muscles' and that I should do sit-ups. But after a few weeks of that I noticed that the area under the sternum was starting to bulge under load. I can't remember the name of it but neither my GP or a physio said it was anything to worry about. Women get it after pregnancy apparently. But it was enough to stop me doing sit-ups.
To try to get rid of the tummy I started eating less, but when I saw (another) GP they said I looked anorexic - which was a shock. So then I panicked a bit and for a few weeks started on Aymes soup to gain weight. Then I went back to eating normally but the tummy still got bigger. The 36" waist trousers I bought 2-3 years ago are starting to feel tight, and for all this time when sitting down, ie in the car or at meals, I have to undo the front of my trousers for comfort. Worse, my waist is now bigger than my hips so I have to keep tugging my trousers back up all the time...
The rest of me is thin, I just look pregnant from the side. I think the fat on my tummy (about 3" if I scrunch it up) should really be more evenly distributed. If I eat less, the rest of me gets too thin - so I can only assume some form of exercise is the answer.
Does this make sense, and if so can anyone suggest some exercises to lose tummy fat please? I'd rather have recommendations from PHers than random Google hits.
To try to get rid of the tummy I started eating less, but when I saw (another) GP they said I looked anorexic - which was a shock. So then I panicked a bit and for a few weeks started on Aymes soup to gain weight. Then I went back to eating normally but the tummy still got bigger. The 36" waist trousers I bought 2-3 years ago are starting to feel tight, and for all this time when sitting down, ie in the car or at meals, I have to undo the front of my trousers for comfort. Worse, my waist is now bigger than my hips so I have to keep tugging my trousers back up all the time...
The rest of me is thin, I just look pregnant from the side. I think the fat on my tummy (about 3" if I scrunch it up) should really be more evenly distributed. If I eat less, the rest of me gets too thin - so I can only assume some form of exercise is the answer.
Does this make sense, and if so can anyone suggest some exercises to lose tummy fat please? I'd rather have recommendations from PHers than random Google hits.
You can't target fat loss unfortunately. I would suggest doing plenty of walking, looking at exercises to strength your core (not sit ups - maybe planks for example), and sorting out your diet so you are focusing on protein and fats, less carbs and sugar.
Don't try and make all the changes at once. Pick one or two things to focus on for a month, then add in something else etc.
Don't try and make all the changes at once. Pick one or two things to focus on for a month, then add in something else etc.
You could almost be describing me OP.
It hasn't helped that I've had numerous illnesses and injuries over the last 5 years that have interrupted any exercise regime I've started,but since about April I've been weight training twice a week,using an exercise bike and walking regularly and watching my diet and do you know what, it's made bugger all difference to my belly fat .
I can even feel my stomach muscles but I still look pregnant lol....so I believe that's visceral fat which is the hardest to get rid of .
It hasn't helped that I've had numerous illnesses and injuries over the last 5 years that have interrupted any exercise regime I've started,but since about April I've been weight training twice a week,using an exercise bike and walking regularly and watching my diet and do you know what, it's made bugger all difference to my belly fat .
I can even feel my stomach muscles but I still look pregnant lol....so I believe that's visceral fat which is the hardest to get rid of .
king arthur said:
Sounds like you are what's known as "skinny fat", just eating more will not fix this it will make it worse. You need to build lean muscle instead of fat.
wot e sed.The simplest way to do this is to lift heavy weights focusing on a compound lifting routine.
Eat the food you normally eat.
And 24 hour fast once a week. Taper that up to 3 times a week once you get used to it.
I'm too old to be faffing about counting calories or carbs or protein, or messing about getting protein powder all over my kitchen floor, or trying to avoid eating particular foods or making sure I get particular foods in my diet.
Keep it simple. Drink beer. Eat crisps. Eat out. But fast and lift weights regularly.
It won't give you a male model physique and let's face it, life's too short to be worrying about that s
t, but you will look much better. And you'll be stronger. And in decent shape.Have a listen at the podcast series "Just One Thing" by Michael Moseley, which is on iPlayer. Lot of useful stuff there, especially overnight fasting. Also cut out ultra processed food - if you listen to Chris van Tulleken, on this, you'll cut out a lot of things and start to see the benefit.
Oh, I learnt about fasting from Dr Michael Mosley.
https://www.bbc.co.uk/iplayer/episode/b01lxyzc/hor...
https://www.bbc.co.uk/programmes/b01lxyzc
I'd ignore his advice on using umbrellas in hot countries, though.
Too soon?
https://www.bbc.co.uk/iplayer/episode/b01lxyzc/hor...
https://www.bbc.co.uk/programmes/b01lxyzc
I'd ignore his advice on using umbrellas in hot countries, though.
Too soon?
Unfortunately hormone changes (reduction in testosterone and human growth hormone) for us blokes around this age OP (I'm 61) mean that it's much tougher to burn calories and build muscle. As muscle mass deteriorates, it's replaced by new layers of fat, especially around the waist and stomach.
That's the middle age spread
I've had to cut down on my calories through reducing my carbs and do more resistance training to keep my muscles strong. Muscle mass helps to release human growth hormone which in turn helps you become stronger and leaner.
It does work though.
Best of luck.
That's the middle age spread
I've had to cut down on my calories through reducing my carbs and do more resistance training to keep my muscles strong. Muscle mass helps to release human growth hormone which in turn helps you become stronger and leaner.
It does work though.
Best of luck.
If you lie on the floor is there a big gap between the floor and your back? Anterior pelvic tilt emphasises the pregnant look. Maybe do some body weight squats and step ups/down leaning forward to fire up your glutes.
Squats while cleaning your teeth with an electric toothbrush is a good starter. Sit ups aren’t great for core or your back, get a Swiss ball, cheap as chips, get in the plank position with your feet on the ball and pull your knees into your chest and then roll the ball back to the start, repeat for 3 sets of 8 or whatever u can manage 3 times a week to strengthen your core. Once this is easy do it will twisting your body.
Squats while cleaning your teeth with an electric toothbrush is a good starter. Sit ups aren’t great for core or your back, get a Swiss ball, cheap as chips, get in the plank position with your feet on the ball and pull your knees into your chest and then roll the ball back to the start, repeat for 3 sets of 8 or whatever u can manage 3 times a week to strengthen your core. Once this is easy do it will twisting your body.
Bluevanman said:
Hoofy said:
I swear fasting burned my visceral fat.
I'm not surprised if you didn't eat for 3 days a week lolspangle82 said:
My GP said it looked like 'weak abdominal muscles' and that I should do sit-ups
WTAFThis is aligned to almost every experience I've had with a GP. Poor advice and things they print out randomly from their computer just to get you out the room.
(btw, when I say "poor advice", I mean things like "take some iburpofen and come back if it still hurts"... despite the fact I was unable to stand up without severe pain and numbness down the entire leftside of my body).
spangle82 said:
I'm 6 feet tall, age 62 and have always been rather on the thin side. At age 20 my waist was 30"; over the years it slowly crept up to 32" then 34". That was fine. But then about 3 years ago, I noticed I'd started to look pregnant. My GP said it looked like 'weak abdominal muscles' and that I should do sit-ups. But after a few weeks of that I noticed that the area under the sternum was starting to bulge under load. I can't remember the name of it but neither my GP or a physio said it was anything to worry about. Women get it after pregnancy apparently. But it was enough to stop me doing sit-ups.
Diastasis rectihttps://my.clevelandclinic.org/health/diseases/223...
spangle82 said:
To try to get rid of the tummy I started eating less, but when I saw (another) GP they said I looked anorexic - which was a shock. So then I panicked a bit and for a few weeks started on Aymes soup to gain weight. Then I went back to eating normally but the tummy still got bigger. The 36" waist trousers I bought 2-3 years ago are starting to feel tight, and for all this time when sitting down, ie in the car or at meals, I have to undo the front of my trousers for comfort. Worse, my waist is now bigger than my hips so I have to keep tugging my trousers back up all the time...
The rest of me is thin, I just look pregnant from the side. I think the fat on my tummy (about 3" if I scrunch it up) should really be more evenly distributed. If I eat less, the rest of me gets too thin - so I can only assume some form of exercise is the answer.
Does this make sense, and if so can anyone suggest some exercises to lose tummy fat please? I'd rather have recommendations from PHers than random Google hits.
You are skinny fat and probably in poor metabolic shape. Generally you can't 'spot' reduce body fat. You have to reduce fat globally and it'll come off naturally in time (usually belly fat is the most stubborn for blokes).The rest of me is thin, I just look pregnant from the side. I think the fat on my tummy (about 3" if I scrunch it up) should really be more evenly distributed. If I eat less, the rest of me gets too thin - so I can only assume some form of exercise is the answer.
Does this make sense, and if so can anyone suggest some exercises to lose tummy fat please? I'd rather have recommendations from PHers than random Google hits.
You need to focus on some body recomposition. You need to eat less/better (depending on your current diet) to lose the body fat and do some weight training/resistance training to build muscle mass. Focus on decent quality protein in your diet. Get some cardio in there as well.
What's your diet like? What's your alcohol intake like?
Thanks everyone for the helpful replies. Sorry this s a bit long but there's much good stuff here I just need to refine.
Essentially, I know this will take some exercise and perhaps changes to diet, but don't know what.
Diet is harder... I'm self-catering and catering/cooking isn't my strong point. Today was muesli for breakfast (more often porridge), poached eggs on toast with bacon for lunch, then chicken supreme (out of a tin) and rice for supper. I also tend to eat late, say 8.30pm, which I think is bad, but I don't feel very hungry before that.
Any links to 'resistance training' please? I need to do something but not the wrong thing.
This is aligned to almost every experience I've had with a GP. Poor advice and things they print out randomly from their computer just to get you out the room.It got better than that - after GP 2 said I looked anorexic I asked GP1 what was a good way to gain weight, he said 'Eat cream cakes'. If I'd had good advice then, I might not be where I am now.
Thank you PH
Essentially, I know this will take some exercise and perhaps changes to diet, but don't know what.
gregs656 said:
You can't target fat loss unfortunately. I would suggest doing plenty of walking, looking at exercises to strength your core (not sit ups - maybe planks for example), and sorting out your diet so you are focusing on protein and fats, less carbs and sugar.
I had to look up what a plank was but it seems simple enough: https://www.youtube.com/watch?v=ASdvN_XEl_c&ab...Diet is harder... I'm self-catering and catering/cooking isn't my strong point. Today was muesli for breakfast (more often porridge), poached eggs on toast with bacon for lunch, then chicken supreme (out of a tin) and rice for supper. I also tend to eat late, say 8.30pm, which I think is bad, but I don't feel very hungry before that.
Hoofy said:
The simplest way to do this is to lift heavy weights focusing on a compound lifting routine.
Can you add any links to help explain what that means? I recently got a couple of little dumbell things but don't know what exercise would be correct. Actually in parallel with getting fat, upper body strength is not what it used to be so it would be nice to have that back. However I'm not a gym/lycra person, this would be done at home.Hoofy said:
Eat the food you normally eat.
And 24 hour fast once a week. Taper that up to 3 times a week once you get used to it.
I'm too old to be faffing about counting calories or carbs or protein, or messing about getting protein powder all over my kitchen floor, or trying to avoid eating particular foods or making sure I get particular foods in my diet.
Keep it simple. Drink beer. Eat crisps. Eat out. But fast and lift weights regularly.
It won't give you a male model physique and let's face it, life's too short to be worrying about that st, but you will look much better. And you'll be stronger. And in decent shape.
Sounds good - but what does the fasting do? If I fast 3 days a week I'd only be eating 3/7ths as much food wouldn't I?And 24 hour fast once a week. Taper that up to 3 times a week once you get used to it.
I'm too old to be faffing about counting calories or carbs or protein, or messing about getting protein powder all over my kitchen floor, or trying to avoid eating particular foods or making sure I get particular foods in my diet.
Keep it simple. Drink beer. Eat crisps. Eat out. But fast and lift weights regularly.
It won't give you a male model physique and let's face it, life's too short to be worrying about that s
t, but you will look much better. And you'll be stronger. And in decent shape.Marquezs Stabilisers said:
Have a listen at the podcast series "Just One Thing" by Michael Moseley, which is on iPlayer. Lot of useful stuff there, especially overnight fasting. Also cut out ultra processed food - if you listen to Chris van Tulleken, on this, you'll cut out a lot of things and start to see the benefit.
Thanks. Overnight fasting will be easy - I'm asleep! Ultra-processed food is trickier though - I do eat stuff out of boxes more often than I should for evening meals. And I'm partial to a large glass of red wine too - where does alcohol come in this?Arrivalist said:
Unfortunately hormone changes (reduction in testosterone and human growth hormone) for us blokes around this age OP (I'm 61) mean that it's much tougher to burn calories and build muscle. As muscle mass deteriorates, it's replaced by new layers of fat, especially around the waist and stomach.
That's the middle age spread
I've had to cut down on my calories through reducing my carbs and do more resistance training to keep my muscles strong. Muscle mass helps to release human growth hormone which in turn helps you become stronger and leaner.
Perhaps testosterone supplements would help... after all women have HRT...That's the middle age spread
I've had to cut down on my calories through reducing my carbs and do more resistance training to keep my muscles strong. Muscle mass helps to release human growth hormone which in turn helps you become stronger and leaner.
Any links to 'resistance training' please? I need to do something but not the wrong thing.
Mazinbrum said:
If you lie on the floor is there a big gap between the floor and your back? Anterior pelvic tilt emphasises the pregnant look.
Hard to be sure but about 1/2" I think.Mazinbrum said:
Maybe do some body weight squats and step ups/down leaning forward to fire up your glutes.
Squats while cleaning your teeth with an electric toothbrush is a good starter. Sit ups aren’t great for core or your back, get a Swiss ball, cheap as chips, get in the plank position with your feet on the ball and pull your knees into your chest and then roll the ball back to the start, repeat for 3 sets of 8 or whatever u can manage 3 times a week to strengthen your core. Once this is easy do it will twisting your body.
I have plenty of time, just need good guidance. I took some Pilates lessons for a bad back (caused by sagging mattress) about 10 years ago, and that was very useful. So I know about the core, but how does that relate to fat? Squats while cleaning your teeth with an electric toothbrush is a good starter. Sit ups aren’t great for core or your back, get a Swiss ball, cheap as chips, get in the plank position with your feet on the ball and pull your knees into your chest and then roll the ball back to the start, repeat for 3 sets of 8 or whatever u can manage 3 times a week to strengthen your core. Once this is easy do it will twisting your body.
FMOB said:
That's it, thanks.redrabbit29 said:
spangle82 said:
My GP said it looked like 'weak abdominal muscles' and that I should do sit-ups
WTAFThis is aligned to almost every experience I've had with a GP. Poor advice and things they print out randomly from their computer just to get you out the room.
Thank you PH
Edited by spangle82 on Monday 22 July 22:27
"What does the fasting do? If I fast 3 days a week I'd only be eating 3/7ths as much food wouldn't I?"
See the links I posted to the video on fasting.
Strength training - well, have a look at this for a start: https://www.nerdfitness.com/blog/strength-training...
Ideally you want to use barbells but if you're at home, it might be more difficult and a reasonable investment in terms of money and space, so perhaps look at the other alternatives. The trick is that is should always be a challenge in terms of weight moved.
See the links I posted to the video on fasting.
Strength training - well, have a look at this for a start: https://www.nerdfitness.com/blog/strength-training...
Ideally you want to use barbells but if you're at home, it might be more difficult and a reasonable investment in terms of money and space, so perhaps look at the other alternatives. The trick is that is should always be a challenge in terms of weight moved.
Sounds like there are 2 things you need to do, drop some weight and do some strength training.
Losing weight there are 3 main approaches:
1. Calorie count, work out exactly how much you are eating a day and reduce this by a few hundred calories. Probably only suits a certain type of person(science/math oriented) and hard to stick to but very effective.
2. Reduce when you eat, so some form of fasting. One meal a day, only 8 hrs per day, no eating for 1 day every 4 etc. nothing magic about it but limits calories you consume
3. Remove food types/groups. This can be as hardcore as going carnivore or vegan or go low fat or low carb. By removing a food group, especially a calorie dense one you tend to remove a lot of calories from your diet.
All 3 proven to work, all have fanatics swearing it is the way. Whatever works easiest for you is best. Lean protein and high fibre most likely to keep you full so with whatever approach incorporate these in them.
Strength training. If you’re not into the gym some weights or body calisthenics is your best bet. Search google or YouTube for home gym ideas/ workouts or calisthenics workout plans. Local park might have some gear for body weight exercises
Losing weight there are 3 main approaches:
1. Calorie count, work out exactly how much you are eating a day and reduce this by a few hundred calories. Probably only suits a certain type of person(science/math oriented) and hard to stick to but very effective.
2. Reduce when you eat, so some form of fasting. One meal a day, only 8 hrs per day, no eating for 1 day every 4 etc. nothing magic about it but limits calories you consume
3. Remove food types/groups. This can be as hardcore as going carnivore or vegan or go low fat or low carb. By removing a food group, especially a calorie dense one you tend to remove a lot of calories from your diet.
All 3 proven to work, all have fanatics swearing it is the way. Whatever works easiest for you is best. Lean protein and high fibre most likely to keep you full so with whatever approach incorporate these in them.
Strength training. If you’re not into the gym some weights or body calisthenics is your best bet. Search google or YouTube for home gym ideas/ workouts or calisthenics workout plans. Local park might have some gear for body weight exercises
Hoofy said:
Oh, I learnt about fasting from Dr Michael Mosley.
https://www.bbc.co.uk/iplayer/episode/b01lxyzc/hor...
https://www.bbc.co.uk/programmes/b01lxyzc
I'd ignore his advice on using umbrellas in hot countries, though.
Too soon?
Nah.https://www.bbc.co.uk/iplayer/episode/b01lxyzc/hor...
https://www.bbc.co.uk/programmes/b01lxyzc
I'd ignore his advice on using umbrellas in hot countries, though.
Too soon?
I'll be absolutely honest here - I've seen and read a lot of the Mosley stuff on fasting. None of it is new (though he managed to sell it like his own), and his articles on exercise are very, very basic. Take it or leave it type information.
What no one questioned about the poor chap's last day was that if he knew his body so well why did he attempt his walk? He would have known he wasn't fit enough or strong enough. If it's true he said he'd felt poorly that morning why did he still go out in the heat? Doesn't really indicate the thinking of an expert on human physiology and exercise, does it?
Seemed a decent bloke though, and not very old.
OP - go and see a nutritionist if you can and get them to design a diet for yourself that is a. less calories than normal, and b. one you will adhere to. And do some regular exercise.
On your diet:
Muesli is actually not a great choice for breakfast. It's pretty much all carbs. Porridge is better, it's what I have with some whey protein mixed in. Eggs are far better.
But actually, ask yourself do you really need to eat breakfast at all? Are you only eating it out of habit or because you've been led to believe (by the marketing efforts of the cereal companies) that it is the most important meal of the day? It's not. Try skipping it for a while. Then you are effectively doing intermittant fasting because if you eat your last meal of the day at 7pm and you first of the next day at 1pm, that's 18 hours between meals. The weight should just fall off.
On exercise:
If you don't want to go to the gym, you can lift weights at home. You're going to need a decent set of dumbells and a bench. Compound exercises are those that involve multiple muscle groups, so the bench press involves chest, front delts (shoulders) and triceps. Shoulder press involves front and mid delts, triceps again and traps to some degree. You should also work in some squats. This was how I started because I was skinny fat like you. But after a while I joined a gym and haven't looked back. You don't need to wear lycra! And you may not even be the oldest one there, depending on which one you go to.
Muesli is actually not a great choice for breakfast. It's pretty much all carbs. Porridge is better, it's what I have with some whey protein mixed in. Eggs are far better.
But actually, ask yourself do you really need to eat breakfast at all? Are you only eating it out of habit or because you've been led to believe (by the marketing efforts of the cereal companies) that it is the most important meal of the day? It's not. Try skipping it for a while. Then you are effectively doing intermittant fasting because if you eat your last meal of the day at 7pm and you first of the next day at 1pm, that's 18 hours between meals. The weight should just fall off.
On exercise:
If you don't want to go to the gym, you can lift weights at home. You're going to need a decent set of dumbells and a bench. Compound exercises are those that involve multiple muscle groups, so the bench press involves chest, front delts (shoulders) and triceps. Shoulder press involves front and mid delts, triceps again and traps to some degree. You should also work in some squats. This was how I started because I was skinny fat like you. But after a while I joined a gym and haven't looked back. You don't need to wear lycra! And you may not even be the oldest one there, depending on which one you go to.
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