How to get rid of my stomach rolls? (male)?

Question

For the past 11 years, I've struggled with obesity. In 1995, I was 10 at 160 lbs, 1996, I was 11 at 192 lbs 1997, I was 12 between 203-221 lbs and at age 13, I was 240 lbs with a 42" waist pants. When I lost weight in 1999 I kept it off until July 2003. Even when I lost weight in ' 99 I had stomach rolls, but why? and please help get rid of them. In July 2003 to now I'm obese again with my stomach rolls.

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

Sweetie, you should be very proud of yourself and keep doing all the right things. First what you've done is not an easy thing and no one can take that away from you. So, be proud and love yourself for what and mostly for who you are. Once skin is stretched to that degree and the underlying tissue has been stretched the muscle can't bring it back again. I know this is not what you want to hear but it just is not possible. The only way is surgery and I don't think I could do that. I would find a girdle of some kind that doesn't show through my clothes and wear it to hold me in so I look better. They call it spandex! Hey hollywood does it all the time and even more!! I am proud of you and exercising and eating healthy is good for you. Be good to yourself and don't look at what you can't fix and look at what you have fixed, you did what it took and if you can't take that extra skin off or tighten up, so what, you are a determined, strong, beautiful person that God created. Be proud and love yourself.

Answer 3

Kudos to the efforts! Keep them up.

The only way to get rid of your stomach rolls is to lower your bodyfat percentage. Then, with less fat, they'll just disappear. Part is also linked with genetics, since different body types store fat in other areas first. Some people have a harder time getting rid of rolls or getting a six-pack than others. In any case, the key is to reduce the amount of fat on your body.

Forget the fast wieght loss stuff. If you want to keep it off (as well asallowing your skin to adjust to your new body size), eat balanced meals every day. To lose, I would suggest moving from the 3-meal system to the 6-7 meal system if at all possible. 6-7 smaller meals will help shrink your stomach and also keeps your metabolism high. I use the 20-30-50% balance for my diet; that is, I try to make 20% of my intake protein, 30% fat, and 50% carbohydrates. Be sure to eat plenty of fruits and vegetables here. Also, I can't recommend fish and properly-prepared tofu enough if you like them.

Then, try to expend 500 more calories worth of energy per day than you eat. Doing this, you will slowly and steadily lose weight. Weight that you will be able to keep off.

http://www.healthstatus.com/cbc.html this is my favourite calorie estimator online.

As for exercise, your abs and back muscles are alwasy important. If you have back pain, working on these will help it. Plus, once you lose the fat, defined muscles trained while holding your stomach in will make you look even more thin and defined.

I'd recommend a program of mixed weights and cardiovascular activity.

Begin with walking, doing so as long as you can if you cannot sustain a brisk pace for 20 minutes. Don't push yourself too hard to begin with, since if you're not very active it could make you sore. If you can, progress onto jogging and running. 3 days a week of jogging will help boost your metabolism as well as increase your body's efficiency.

You can wait for a while to start weights if you'd like. But even light weights, like a pair of small dumbells, can be helpful. It's your call.With weights, machines are fine to begin with. If nothing else, do 3 sets of ten on the basic workouts, and don't overdo it to begin with. For the first couple of weeks, let your muscles adjust to getting used to the exercise and do something easy.

You don't have to start with an hour a day of exercise. In fact, don't. However, a combination of exercise (or general physical activity) and watching what you eat (make sure that it's balanced and tasty) will help you to achieve your goals and maintain your body once you reach them.

Good luck!

Answer 4

The body stores fat in the stomach area related to the sress response to cortisol. Try to decrease your stress with exercise or meditaiton or reading, any way that helps you. Also, Iv'e noticed myself that when I eat foods with sugar, high fructose corn syrup, or bleached flour, or any white flour i puff up right away, get more fiber in your diet so your body absorbed sugar more slowly...Fat deposits in your abdomen can lead to all kinds of cardiovascular problems.

Answer 5

Eat goats cheese as an alternative to regular cheese. It contains 40 % fewer calories than the cheese created from cow’s milk.

Answer 6

u have rolls because ur still over-weight...u need to diet and exercise till u look like the guys on the swimming or track team...thats when u'll get rid of all the rolls

Answer 7

People who plan their weekly meals are usually successful at losing weight than people that don’t. Plan your dishes to add healthy carbs such as lovely potato and wholegrain pasta, greens and lean proteins, buy all the ingredients in advance and don’t be tempted to eat out or order in.

Answer 8

Suck that in. Consciously hold in and contract your stomach muscles while you’re walking, sitting pictures desk or making the supper. This will help to strengthen your stomach muscles and your core, and create for you one step closer to a new flatter stomach.

Answer 9

Suck that in. Consciously hold in and contract your abdominals while you’re walking, sitting your desk or making the supper. This will help to strengthen your abdominals and your core, and enable you to get one step closer to some sort of flatter stomach.

Answer 10

Beans, beans, are best for your heart, the more consumed the more you... lose excess weight actually. Super-effective and full involving fibre, beans will regulate your appetite and slow the rate at which ones stomach empties, meaning you continue to be fuller for longer.