Nutrition & Dieting/wanting a flat stomach



I come to you because since I was young, I've always had a protruding stomach, always complaining because I'm skinny all over except for my stomach muscles kind of bulge out.  I don't like the look and I don't know if I need to eat different, if it's cortisol, exercise more/less.  I currently exercise 5 days per week, an hour a day in cardio, doing some steady state walking (try to be fast, but it's also to destress and just move) and 20 minutes HIIT or interval cardio.  Then I do about 15-20 minutes of weights, one day arms/one day lower body.  I had a baby 10 months ago too. Now I'm back to my weight, but before baby, my waist was 27 and my stomach 28, now it's 27.5 and 29 (with no food) ANd supposedly for my height, 5'3, I should have a waist size of 25, and my hips aren't that wide, like 34-35 inches.  So I"m close to that .8 marker for waist/hip ratio.  I'll send two pics: one of my stomach at night and one in the morning, so you can see how I expand as the day goes on.  I would just like some tips on what would be a good diet to go on, and any tips or big ideas I need to lower this stomach a bit. Thanks

I think you look great. Stop stressing about a little bit of belly fat. Remember, you can't spot-reduce fat. It comes off your WHOLE body in the manner in which your genetics dictate. Just like you can't empty the DEEP end of a pool first, you can't remove fat from JUST your belly first (without surgery, of course, and I usually don't recommend that).

Sounds like your workout routine is just fine. You've got cardio. You've got weight training. Looks good to me. As far as diet goes, just stick to lean protein (chicken, fish, turkey), healthy fats (olive oil, etc.), lots of veggies, and whole grains in moderation. COUNT your calories. Someone your size probably needs around 1500 to 1800 calories per day for MAINTENANCE, a little less if you want to lose weight.

Aside from that, just keep doing what you're doing. It takes a year OR TWO to drop all that baby weight. You look amazing. Don't worry about it.


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Richard Rost


I am happy to answer any questions from those who are overweight and want to learn how to lose weight through proper diet and exercise. I spent a year of my life studying weight loss and brought myself from 340 pounds down to a healthy 185 pounds the RIGHT way: no fad diets, pills, or crazy machines - just healthy eating and some moderate exercise. I'm happy to share my knowledge with you. I also have my own web site at


My knowledge is all practical, life experience. I spent over a year reading dozens of books, online literature, magazines, and lots of other sources. I've studied nutrition, weight-lifting, bodybuilding, exercise science, and many other fitness-related fields.

I have no formal education in fitness or nutrition. But, then again, I am a computer programmer and trainer with no formal education in my field either. I'm completely self-taught in everything I do. However, I can give you plenty of tips and pointers on how to safely lose weight.

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