Can I really lose six inches or more off my waist?

[Anonymous]

I don't want to say it, but I'm fat. I knew I had some pounds to lose, and knew clothes didn't fit me they used to (and I had to buy larger clothes). But, still, I somehow had this thought that I'm just a little overweight. I had a recent health scare and I'm realizing that I really need to take a hard look at my habits and make healthy changes. I don't want to be thin, but I do want to be toned, I want to feel good in clothes, and I also want to get my belly measurement below 35 to reduce my risk factors. I took my measurement today and it's at 41! I'm 44, 5'7, and 167 pounds. I have a long body and a small chest, but my belly sticks out like I am six months pregnant. I have a large bottom, but it's really my belly that bothers me the most.

Can I really lose six inches or more off my waist through diet and exercise? I don't want to get too discouraged before I even start, so just going to try to keep focused on eating well (hitting macros (protein, carbs, fat) and calorie goals (1800). Today I tracked my food and focused on macros. I hit those goals, and went a little over in calories...and I'm hungry. Ugh. Stay focused, right?!?

I plan to update this post with my progress. Would love help to stay on track!

[Anonymous]

Sure. Cut carbs.

[Anonymous]

Of course you can! Diet will help you lose, exercise will help you strengthen and tone. 1800 cal a day sounds like a lot for weight loss, though - I would guess you’d need to keep it to more like 1500-1600 cal/day given your age, height, weight (there are online calculators).

You have the right attitude- for now don’t focus on measuring your waist, but rather on losing weight in a healthy manner and getting more exercise.

[Anonymous]

I found intermittent fasting helpful for losing the unhealthy belly fat. Jason Fung and Megan Ramos have good books, YT vids and a podcast. Sleep is also key, poor sleep raises cortisol which is correlated with obesity in trunk.

[Anonymous]

You NEED to fix your diet because you’re carrying in your belly which means it’s visceral fat just pillowing your organs. Increase your fiber majorly because you likely have high cholesterol. I get 30-40g a day. This inherently fixes your diet because fo get that amount of fiber, you are eating a lot of whole foods - sweet potato, beans, lentils, raspberries, seeds, kale, avocado, etc. This will help your immediate problem more than exercise so focus there first and eventually incorporate more muscle building exercise.

[Anonymous]

The hunger will go away slowly as your stomach readjusts. Better to have more, smaller meals (of healthy foods!) as well. If you get hungry throughout the day, have some carrots or celery or edamame as a snack. Clear out your home unhealthy snack cabinet so you’re not tempted. Try to replace dessert with a piece of fruit. Try to cut your carb and sugar intake as well.

[Anonymous]

Poster who has lost 16 pounds as of January 5.

-Eat less and exercise more- in that order.
-will give you motivation to exercise (rowing indoors is the bomb to burn calories in least amount of time)
-The only rule I gave myself was that I would track calories - good days and bad. I kept simple journal. Poor picture at last graduation was motivation- on target to reach goal of 150 on May 31.
-I kept same, fairly decent, diet (vice cokes) but kept it to 1700 calories - so, a lot smaller proportions which caused me to rage about American food production. 55 year old male (admittedly, easier)

You can do it! Good luck! But it truly is - in this order - eat less and exercise more.

[Anonymous]

Yes of course.

[Anonymous]

Op here. Thank you everyone for the advice and encouragement! Regarding diet, I don’t want to be a denier but I eat pretty nutritiously already (lean meats, lots of veggies). I do drink a few times a week, and sweets are my weak spot. Definitely cutting those out! Also reducing my caffeine intake in the afternoon (I drink two cups of coffee in the morning and a cup of black tea in afternoon) and trying to go to bed earlier to get better (and more) sleep.

I’m still a little skeptical reducing my calories under 1800 right now. I was so hungry last night, even after “clean” eating. I hope whoever said you adjust (and hope that means I won’t feel hungry!).

[Anonymous]

Get weight loss medication. It’s a miracle drug and will make your stomach shrink like crazy.

[Anonymous]

Anonymous wrote:Get weight loss medication. It’s a miracle drug and will make your stomach shrink like crazy.

I told myself that I'm going give a natural/lifestyle change a try first. My worry about the weight loss drugs (besides the unknown long-term effects) is what happens when you stop? I would be right back to where I started, because I wouldn't have changed any of my current bad practices. Maybe I'm thinking incorrectly about it, but that's one more motivation for changing my diet and exercise first, because I don't want to just lose weight. I want to have a whole lifestyle change where I prioritize eating well and getting strong.

[Anonymous]

Anonymous wrote:Op here. Thank you everyone for the advice and encouragement! Regarding diet, I don’t want to be a denier but I eat pretty nutritiously already (lean meats, lots of veggies). I do drink a few times a week, and sweets are my weak spot. Definitely cutting those out! Also reducing my caffeine intake in the afternoon (I drink two cups of coffee in the morning and a cup of black tea in afternoon) and trying to go to bed earlier to get better (and more) sleep.

I’m still a little skeptical reducing my calories under 1800 right now. I was so hungry last night, even after “clean” eating. I hope whoever said you adjust (and hope that means I won’t feel hungry!).

You can get fat eating too much of “clean” foods too OP. You’re eating too much even if you’re eating nutrient dense.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Op here. Thank you everyone for the advice and encouragement! Regarding diet, I don’t want to be a denier but I eat pretty nutritiously already (lean meats, lots of veggies). I do drink a few times a week, and sweets are my weak spot. Definitely cutting those out! Also reducing my caffeine intake in the afternoon (I drink two cups of coffee in the morning and a cup of black tea in afternoon) and trying to go to bed earlier to get better (and more) sleep.

I’m still a little skeptical reducing my calories under 1800 right now. I was so hungry last night, even after “clean” eating. I hope whoever said you adjust (and hope that means I won’t feel hungry!).

You can get fat eating too much of “clean” foods too OP. You’re eating too much even if you’re eating nutrient dense.

No one got fat eating vegetables and lean protein. It's processed "healthy" snacks which do us in. Alcohol, snacks, sweets and chips cannot be part of a clean diet. Those are dirty calories which make and keep us fat.

[Anonymous]

Yes. You can absolutely do this. Going slowly (ie, 1800 to start) is the best way to do it. The plan you use to lose the weight is the plan you must keep to maintain the weight. This is why slow and consistent is the best approach.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Op here. Thank you everyone for the advice and encouragement! Regarding diet, I don’t want to be a denier but I eat pretty nutritiously already (lean meats, lots of veggies). I do drink a few times a week, and sweets are my weak spot. Definitely cutting those out! Also reducing my caffeine intake in the afternoon (I drink two cups of coffee in the morning and a cup of black tea in afternoon) and trying to go to bed earlier to get better (and more) sleep.

I’m still a little skeptical reducing my calories under 1800 right now. I was so hungry last night, even after “clean” eating. I hope whoever said you adjust (and hope that means I won’t feel hungry!).

You can get fat eating too much of “clean” foods too OP. You’re eating too much even if you’re eating nutrient dense.

No one got fat eating vegetables and lean protein. It's processed "healthy" snacks which do us in. Alcohol, snacks, sweets and chips cannot be part of a clean diet. Those are dirty calories which make and keep us fat.

OP here, and agree! I am cutting out alcohol, sweets, and processed snacks/foods. I am also starting to track my food so I ensure I'm not eating too much of even the "clean" food.