Topic: Is there an effective method for "flushing" body fat?
October 20, 2019 / By Carlton Question:
I'm 5'0" and weigh almost 120 lbs right now. My bra size is 34 DD, and I'm hoping that losing weight will shrink my bust a little bit. I do jog regularly and I am in decent physical shape, but I don't want to add much more muscle tone to my figure. I'd love to lose fat from my bust, abdominal, and thigh areas. Is there anything I can do that doesn't involve diet pills or body building? Thanks.
Allastir | 7 days ago
These are the "problem areas" for many women. The extra 8-10% body fat that's normal for women vs men is right there. These amount to extra reserves, and ultimately translate into part of our species that's helped keep us alive by ensuring babies can be fed in times of famine.
But we're not in times of famine, right?
All things considered, fat is fat. All fat burns the same way. There's not really a magic "flush" for fat. Your body find an energy deficit, gives off hormones and steroids to accelerate the natural breakdown of fat cells. If you you're at too great of a deficit, you'll start breaking down muscles, then "any tissue".
What's too great? Well, a deficit of more than 1000 calories in a day, or consuming less than 1500 calories in a day tend to be the most common limits. With dietician assistance, some people can get down to 1200 calories per day and be ok.
If you were able to take the hormones which mobilized more body fat, it would simply be excess, and would be redeposited as fat because it wasn't burned. Your kidneys won't let out fats, glycogen, etc. You can't pass it back INTO your intestines for passing that way. You can sweat a little bit out, but you burn more than you sweat.
The key is that your top two calorie burners are your brain and then your muscles. You can't increase the mass of your brain, and you can only 'think hard" for so long. So, to lose weight you have to maintain your muscle mass.
You don't have to "bulk up" or "bodybuild"; however, you do have to maintain. You'll need about 1g of lean protein for every pound of lean body mass (ie, weight minus fat) each day. Fish, poultry, and soy (I recommend tempeh) are good sources. Legumes other than whole soy beans are higher in calories per gram of protein. Pork and beef are higher in fat.
You'll need a multivitamin, because missing minerals or vitamins can lead to a slow loss of mucle mass during weight loss, which is not what you want. You don't want "SUPER MEGA 4000%" vitamins, just the normal, RDA. There are a few nutrients that are recommended higher for women vs men, so a woman's multivitamin is best.
And then, there comes the calorie deficit. This means you have to track what you eat and how much you eat. You have to be brutally honest. To help curb hunger, you'll want to eat low-density foods. Basically, whole vegetables, fruits and mushrooms are the best, because they are naturally high in fiber.
Things like whole wheat bread has the fiber ground up, the glutens broken down, etc. This means, they still absorb fat, but they digest more quickly. You have to use the calories more quickly before they're deemed "extra" and turned into fat.
These sorts of food won't leave you full for as long, so you'll have to snack several times per day. Make sure these snacks are not juice, sugar, fat, etc. Salad dressing and pasta sauces are the biggest culprits. Always look up what's IN the food before you put it in you. otherwise, your body will trick you into eating more calories than you want it to.
Good exercises for core strength are plank, push-ups, and crunches. Yoga is good for overall flexibility. Aerobics (cycling, running, jumping jacks, etc) all are good for keeping your metabolic rate up. All will burn a small amount of calories to help, but the maintenance of your muscle mass will be the main benefit.
There are two other major options. One would be surgery, which I recommend against. Surgery usually has long-term side effects which are usually minor, but are never really fully understood until you live with them.
The other is "counselling", "therapy", or 'talking about it" which all would revolve around verifying your expectations are rational, and deciding whether you want to change those expectations, or keep moving forward towards your goal.
To back all of this up, to get specific details, and to work out a solid plan, I recommend contacting a dietician. You may be able to bill it as part of your medical insurance coverage, and good ones will spend more time dealing with this stuff than any of us. They will be or will have access to an MD or DO who can help with the physiology details.
In addition to the nutrition portion, They may be able to recommend or refer to a trainer. A personal trainer or physical therapist (similar professions) can, when properly trained, be good motivators to help you work on muscle tone or specific exercises, and to help you keep motivated.
Whatever your path, good luck on staying healthy and on finding what works best for you.
You can't target an area for fat loss, I'm sorry. But you can tone up your muscles there by sit-up type exercises. Your toned muscles will help you to hold your tummy in and will look like you've lost fat. The best way to lose tummy fat is reducing the amount of sugar you are eating. Your body will decide which areas to loose fat from first, but the tummy is an area that responds well to low-GI type diets.
Try walking briskly for 2 miles or jogging or swimming. Usually your abdominal and thigh areas are the hardest to lose weight from. So these are the areas to work out the most. Your bust will decrease in size when you start losing weight all over.
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