I need some help with a diet/fitness issue:

[Ilsa]

I've lost some weight recently, about twenty pounds, and i still have about ten to go. Overall, my weight has come down from all over. But I'd like to see greater loss in my abdomen and breasts (I'm too heavy on top).

I'm walking/running about 4-6 miles a day, tons of crunches and lower ab work. I use free weights to tone my arms.

I'm watching what I eat to avoid foods with a high glycemic index, and not as many carbs although I'm not counting carbs, but calories overall.

I'm in my mid forties, and I now wear a size 10. I don't expect to have bikini-ready abs after two huge babies (9 & 10 lbs, even though I only gained 35 lbs as recommended), but I'd like to have a little more room on the waistline.

Any ideas?

[nothingshocksmeanymore]

1. Get a broomstick , hold it over your shoulders and twist with it daily

legs shoulder length apart...do it for at least 15 minutes

google "swiss ball" abdominal exercises...do them daily..they are easy to do..not as hard on your back as sit ups

[liontamer]

2. pilates

It doesn't do much for the breasts, but I really like my abs a lot more now.

[flamingyouth]

19. I agree with Pilates

Also yoga is great, especially plank pose, etc.

[Lefty48197]

3. Keep doing exactly what you're doing

If you've lost 20 lbs and only have 10 to go, then you've done everything right so far.

[childslibrarian]

4. You are doing everything right.

The glycemic index takes longer but it will help your overall health.
You are doing great.
They say adding some no-fat dairy helps boost your metabolism. Worked for me.

[Cheswick2.0]

5. Build muscle else where

it will help keep the weight off too. Often the areas you are talking about lose the weight last after everywhere else.

[Ilsa]

6. Thanks folks. That's good info and encouragement.

I've never been this far overweight before. I actually got down to 124lbs nursing my second kiddo, but never got my waistline back. Then I gained a bunch of weight when my mom was dying. Then I started putting it on at about half a pound a month.

I'm going to check into an herbal remedy for breast reduction. There is also liposuction available for some cases.

[liontamer]

10. I don't know about any herbal remedies for breast reduction

a lot of time,when you lose the last few pounds of fat the breasts tighten up too. If you build muscle in your chest and upper back, you may find that you don't really need smaller breasts. But if it's really a problem, liposuction is a less damaging surgical option than a standard breast reduction.

[Ilsa]

13. Yeah, I've observed some reduction surgeries

as a nurse. It's brutal. I particularly don't like the idea of having the nipples removed and sewn back on just to get "perkier". I wish I could observe a lipo reduction to see what the final shape is like.

I'm hoping alot of the last weight loss will be breast tissue, but I've always been bigger than I should be. When I weighed 118 lbs, I still had problems buying clothing that fit properly. I wear a minimizer bra now, and it helps but doesn't cover everything.

The herbal thing is very mysterious. You see, some lactation researchers discovered that some herbs actually do help increase breast size and lik supply (some of those funky ads about increasing bust size may be true), so to me, it stands to reason that some might help reduce that fat faster.

I also am a big proponent of building muscle in order to loss fat and lose weight.

Thanks for your help and interest.

[liontamer]

21. if you find something

let me know. I guess soy, dairy, and chicken contribute to bustiness so reducing them might help too.

[Ilsa]

25. I was big on dairy or soy. I eat alot of chicken though.

I think my bustiness is genetic. My father's family has busty women. I can't remember which herbs were found to be helpful.

[radwriter0555]

12. You sound just like me.... I finally joined the gym which has indeed

made a nice difference. I've always had big tits, so sadly they're not going anywhere but where I prevent gravity from taking them.

Swimming is great for upper body and conditioning over all, and very pleasant. Just keep doing what you're doing!

[LisaM]

7. Stick to whole grains, avoid white flour

I've been doing that recently and noticed a difference. I haven't stopped eating carbs - just going for whole grains when possible.

[Ilsa]

16. Good idea. Period.

My kids love that trashy white bread of my mother-in-law's. I've compromised and given them "White Wheat" which has more fiber, but i wish they'd stick to the brown bread. Better flavor anyway. I'm trying to avoid bread most of the time.

[supernova]

8. Are you caffiene free?

Drinking caffiene can slow your weight loss.

You can't spot reduce (gee, I wish!!) but you can tone specific muscle groups. If you're doing crunches, make sure you are doing opposite stretches so that your abdominal muscles get used in both directions.

Also are you doing exercises that use your sides?

[Ilsa]

14. Thanks I didn't know about the caffeine!

That might be part of the problem as I drink 1-2 cups every morning.

I'm also making sure I get plenty of rest and I'm taking calcium supplements.

I'm crunching lateral abs, but wasn't crossing over. It sounds as if I need to be working diagonally to help.

[Shoeempress]

9. I lost about 20 pounds must be three years ago. My weight has

stabilized, nothing has changed including eating, but for about 6 months to a year after I continued to lose dress sizes. Your muscles will continue to build and tone as you continue to work out. It takes time, I know, I'm your age, but your really doing great, don't get discouraged, and enjoy how good you look and feel now.

[liontamer]

11. bellydancing is also really good as a toner

[Lydia Leftcoast]

15. In general, you can't change your basic body shape

I have been pear-shaped since puberty and always will be. The only question is whether I will be a fat pear or a thin pear.

[Ilsa]

17. I had an hour glass figure.

Then I started looking more like an apple, which is bad for the heart. Now I'm hour-glass-shaped again, but i still carry too much fat in the middle. My body mass index is reasonably healthy, though.

[Trajan]

18. It's important to recognize these facts ....

Fat tissues, IE Adipose tissues, are different than lean muscle tissues.

One must deal with BOTH in different ways when designing an overall program to achieve your fitness goals ...

BOTH are related in some aspects, but not as many think ...

For instance: one doesnt 'change' fat into muscle: fat cells cannot be decreased in number (nonsurgically), but only in size ... to do so, you must do as you are doing, which is follow a rather strict plan of caloric reduction in a way that still promotes good overall nutrition. Following the South Beach guildlines is a wonderful way to meet that goal ... IF you are staying away from the High GI foods, than you are already following those guidelines ...

Regarding strength training and muscle 'toning' ...

When you are executing your crunches and ab work, you are developing those specific muscle groups ... when you are using the free weights to 'tone', you are again targetting those specific muscles ...

You will see results in ANY muscle group that you work, due to the principle of adaption, and you will benefit from a 'slightly' enhanced metabolism from that targeted approach ... but you WONT see 'fat reduction' in those areas from doing that work ...

In other words: ab crunches and such will improve the muscle tone of those muscles that lie UNDERNEATH the adipose layer, but it will NOT directly reduce the size of that fat in those areas .... The only thing that crunches will do is tone the abdominals, and slightly increase your basal metabolic rate by increasing the size of the muscle fibers in that region.

Dont get me wrong: you WANT to work on those muscles, just as you are doing ... my point here is: you need to do both to attack this problem ...

Again: this is just what you are doing already ....

MY recommendation ? ...

Keep a close watch on your caloric intake, and certainly keep those bad carbs in check: this will help you reduce the size of the adipose cells you have. Dont starve your body from the 'good fats' like the nut fats and monounsaturates, and keep your protein ingestion healthy and DONT go overboard on them ...

Why weight training is so important ...

As you age: your muscles will naturally atrophy ... they will shrink from non usage, and as they do: your metabolic needs will decrease as well ...

The MORE lean muscle tissue that is active in your system: the MORE energy your system needs to service that tissue ... The ONLY way to increase the amount of lean tissue in your body ... it to exercise your muscles .... to force them into the adaptive response ...

All of your muscles .... NOT just your arms, though they will 'tone' and achieve a sleeker profile as you do ...

NOT just your abs, though doing the ab work will CERTAINLY help your waist profile become sleeker and more aesthetically pleasing ...

By working the ENTIRE body, you are increasing the mass of your lean tissues EVERYWHERE, not just in two areas .... You will better increase the caloric needs of your system as the lean muscle tissue develops in all areas. This means you are attacking the issue of fat 'loss' from both sides of the equation:

You are reducing your caloric intake to match your energy needs, AND increasing your energy needs to match your caloric intake ....

NOT ONLY does strength training increase your resting metabolic rate, which will use MORE calories because of the increased size of your muscle tissues, but your whole body will look better and sleeker and 'toned' ... As your muscles develop, they will use MORE energy during your workouts ...

It should be noted that the increased mass of lean tissue will also burn more calories while you rest as well, because the addition of lean tissue burns extra energy in your system at ALL times .... not just when you exercise ....

Sorry this went so long :

1) Eat as you are now, and take a good multivitamin ...

2) Start a 3 x's week regular strength training regimen that works all parts of your body ... It doesnt matter what kind; variety is great, and ANY stress of those muscles will invoke the adaptive response ..

3) Intersperse your weight training with cardio training: your heart muscle follows the same rules: improve the 'tone' of your heart and pulmonary muscles, and THEY will use more calories as well ...

Good Luck ! ...

Btw: I own a women's gym ....

Yes: I am male ....

[Ilsa]

22. Thanks, that's excellent information.

I probably didn't express myself well: I know you don't "transform" the fat, but I also already knew that more muscle helps with higher rates of metabolism. I think that is why I was able to get away with eating 2500-3000 cals a day when I was younger: I had alot of lean muscle.

You're right: it's time for me to start working all the muscle groups. I guess I was concentrating on the abs more because it would help my posture and form, and the arms because i was beginnig to develop those dreaded wiggles. I'm forced to be fairly strong as I have an autistic son. He's a solid 65-70 pounds now, and still, I'm able to lift him and carry him while he's asleep to put him in another bed if he falls asleep in our room! Eventually he'll be stronger than me, but for now, it helps to be able to carry him like that. I used to be able to bench press my weight, but I don't that will never happen again!

Thanks again for the lesson. I feel like I owe everyone here a training fee!

[Nikia]

20. It is natural for women to become rounder as we age

Each individual does have genetic tendencies to carry more weight in certain areas. There is also a life stage factor also. Young women (teenagers) tend to be more pole shaped. As they progress through their teens and into their early twenties, their hips and breasts tend to increase to make them more hour glass shaped. This is in preparation for childbearing and also attracting mates who instinctively are more attracted to that body type. As a woman approaches middle age and menopause, her body has a tendency to put weight on the waist area. She no longer needs to be in childbearing shape and this shape is more efficient, to modern women's dismay.
Don't be too hard on yourself if you can't look like you did in your early twenties. It is biology.

[Ilsa]

24. Thanks!

Yeah, I know I won't look like that young woman again! That bod is history, which I learned after having the kids, even though I lost the weight. I just want to be able to buy a swimsuit that doesn't hang in some areas and squeeze me out in others! Getting clothes that fit all over is nice also.

The anthropology of women's shapes throughout her life is an interesting study, isn't it? I had late hip flairing, or boys' hips until I was at least 25, then they became more gynemorphic.

[Paragon]

23. Eat less, exercise more -- and squeeze those crunches.

Doing "a ton" of them is not necessary -- really squeeze the contraction (without straining your neck, of course), and you won't be able to do a ton. ;-)