23yr-old-female - butt and thighs advice??

[ykk]

hi, i'm a 23-year old female! i am trying to loose some fat around my butt and thighs, which is kind of the only place it seems to be...
i'm 5'4", i don't weigh myself but i think i weigh somewhere between 145-155.
i have been going to the gym 4-5 times a week since late january, but i am having trouble loosing lower body fat! i have A LOT of lower body fat, and VERY LITTLE upper body fat. i'm not terribly worried, i am losing lower body fat, but very slowly and the big problem is i am building butt and thigh muscle, but not losing fat, and am now having some trouble fitting into my jeans, and i really don't want to buy new ones. i guess that's totally the most shallow reason ever to ask for advice.
at the gym, i do cardio for 40-50 minutes, using 2-3 different machines in different orders everytime. then i do stretching. then i do the weight machines for 10-15 minutes. i have lightened up on the weights, doing more reps with less weight in the hope that my butt muscles will not get bigger.
also, on top of the gym, i usually go out dancing 1-3 times a week, for 2-3 hours at a time. and when i go out dancing, i go out FOR dancing. so i usually am dancing at least 2/3rds of the time.

i have limited my alcohol intake to once every two weeks, as opposed to twice a week. when i do drink, i drink liquor, not beer, and i don't mix it with juice or anything. the next day i am usually bloated. i have just started this new alcohol limit thing.
for breakfast, i generally eat 1 egg and 1 piece of whole wheat toast
for lunch, i generally have something like 1/2 avocado, 1-2 slice cheese, 1-2 slice turkey on whole wheat bread or tortilla OR a peanut butter and jelly sandwich on whole wheat
for dinner, i generally have chicken or a turkey/ham sandwich like the one mentioned above.
instead of butter, i use smart balance. i drink water with unsweetened cranberry juice not from concentrate, and i drink a lot of coffee (cream, no sugar). sometimes i have chicken noodle soup. sometimes i eat burritos with no rice. and sometimes i cheat and eat cake or something. i don't really eat large portions, although i do sometimes.
any suggestions?? need more info??
thanks for your help!

 

[e72]

try biking, outdoors and a 500 cal cut and keep doing what you are already doing. Cyclist have the lowest body fat of all athletes.

 

[mrlean]

The last place that most women will lose fat is in the butt and thigh region. It's a hormonal thing. For men, it's the abdomen.

Now most people think spot reducing is a myth... and it is in the sense that doing crunches doesn't magically remove ab fat... but true scientific spot reduction is NOT a myth.

We can spot reduce by attempting to alter the hormones that cause fat gain in particular areas.

Let's just think about this logically for a second. Women's trouble spots are legs and butt... men's trouble spot is mainly abs... difference between these two are our hormone profiles... so now you can see logically that tweaking the hormones will tweak the body fat stores.

Now I don't mean we should try to turn you into a man, but if your leg fat is way, way out of proportion to your upper body (even more than is normal for a woman) that tells us something about your hormonal status.

This is what it tells us is that your progesterone and maybe other estrogen metabolites are higher than average.

There are many forms of birth control pills that quickly increase the fat storage in the thighs. Getting off birth control or changing to a different form that your body tolerates better can make a huge difference... but of course accidentally getting pregnant isn't exactly good for weight loss so use your judgement on that one

One of the causes of this hormonal imbalance are environmental estrogens otherwise known as xenoestrogens. Examples of these are:

PCBs- these are often in glues, waxes and flame retardants.

Phthalates- in plastics, released especially when heated. So do NOT use plastic containers in the microwave and cut down on drinking water out of plastic bottles.

Insecticides/Pesticides- Thoroughly wash your fruits and vegetables.

Parabeans- Perfumes, aerosol air fresheners, colognes.

So obviously avoid those things as much as possible.

There are also certain supplements you can take to reduce these thight-fat-promoting hormones. For example:

Calcium D-Glucarate: Excellent for reducing those particular hormones. Also good for other health factors.

High Lignan Flax Oil: Lignans are fibers that can get rid of excess estrogen metabolites from your body.

Chasteberry: Helps reduce the implicated hormones causing the thigh fat. As a bonus it can lower symtpoms of PMS. Men should not be taking this.

So there you go, do your best to reduce the causes that were listed above and if you can afford it, take the supplements that help reduce it.

Now keep in mind, I wrote all that assuming that your diet and exercise and sleep are all in order already. If not, take care of those three things first, then look to my advice here. Although you should avoid the environmental estrogens (plastics, etc) right away.

Hope that helps,

Omid

p.s. one more thing... incorporating cycling sprints (stationary or otherwise) may help locally reduce the fat on your thighs... I know that sounds like spot reduction myth but just try it and see, many people have experienced that result.

 

[Wrangell]

The last place that most women will lose fat is in the butt and thigh region. It's a hormonal thing. For men, it's the abdomen.

Now most people think spot reducing is a myth... and it is in the sense that doing crunches doesn't magically remove ab fat... but true scientific spot reduction is NOT a myth.

We can spot reduce by attempting to alter the hormones that cause fat gain in particular areas.

Sorry, spot reducing IS a myth. In the vast majority of cases, it's excess calories that cause fat gain - the emphasis should be on calories, not hormones.

Let's just think about this logically for a second. Women's trouble spots are legs and butt... men's trouble spot is mainly abs... difference between these two are our hormone profiles... so now you can see logically that tweaking the hormones will tweak the body fat stores. Now I don't mean we should try to turn you into a man, but if your leg fat is way, way out of proportion to your upper body (even more than is normal for a woman) that tells us something about your hormonal status.

This is what it tells us is that your progesterone and maybe other estrogen metabolites are higher than average. There are many forms of birth control pills that quickly increase the fat storage in the thighs. Getting off birth control or changing to a different form that your body tolerates better can make a huge difference... but of course accidentally getting pregnant isn't exactly good for weight loss so use your judgement on that one

One of the causes of this hormonal imbalance are environmental estrogens otherwise known as xenoestrogens. Examples of these areCBs- these are often in glues, waxes and flame retardants.
Phthalates- in plastics, released especially when heated. So do NOT use plastic containers in the microwave and cut down on drinking water out of plastic bottles. Insecticides/Pesticides- Thoroughly wash your fruits and vegetables.Parabeans- Perfumes, aerosol air fresheners, colognes.
So obviously avoid those things as much as possible. There are also certain supplements you can take to reduce these thight-fat-promoting hormones. For example:Calcium D-Glucarate: Excellent for reducing those particular hormones. Also good for other health factors.High Lignan Flax Oil: Lignans are fibers that can get rid of excess estrogen metabolites from your body.
Chasteberry: Helps reduce the implicated hormones causing the thigh fat. As a bonus it can lower symtpoms of PMS. Men should not be taking this.
So there you go, do your best to reduce the causes that were listed above and if you can afford it, take the supplements that help reduce it.

Now keep in mind, I wrote all that assuming that your diet and exercise and sleep are all in order already. If not, take care of those three things first, then look to my advice here.

You're right, I'd look at diet and exercise first, hormones last.

Generally speaking, and under normal circumstsances, the primary reason a man or women will gain fat is the same - excess calories. Granted, the order ( and perhaps rate ) of location on their body of WHERE their fat is stored differs between men and women.

That said, without eliminating deficiencies in diet and exercise first, suggestions to " alter the hormones that cause fat gain in particular areas " in order to lose fat - in this case - is a bit pre-mature & misleading in my view. So, " Let's just think about this logically for a second "....... if calorie surpluses got people to add fat, calorie deficits will get them to lose fat. I'd focus much more on calorie strategies for fat loss and less on hormones.

She needs to formulate a sensible - and sustainable - calorie deficit strategy in which her diet is the #1 priority, followed by sensible forms of exercise.

p.s. one more thing... incorporating cycling sprints (stationary or otherwise) may help locally reduce the fat on your thighs... I know that sounds like spot reduction myth but just try it and see, many people have experienced that result.

Sorry, it sounds that way cause it IS a myth.

That's like saying countless crunches will ' spot reduce ' admoninal fat - it doesn't.

 

[CaseyAtMartin]

This doesn't have a lot to do with your original question, but are you getting enough fruits and veggies? I believe 5 to 9 servings is the recommended amount. Nutrition plays a VERY large role in weight loss, from my experience.

I don't think you need to worry about your muscles getting huge. Go for less reps with more weight. It is nearly impossible for a woman to get the bulky muscle you're probably imagining without some help from steroids.

I'm not an expert, these are just a few suggestions of mine. Good luck!

 

[mrlean]

Sorry, spot reducing IS a myth.

So you decided to deny 16 years of scientific research and countless client case studies with your solid argument of "sorry" followed by your opinion.

I'm going to go right ahead and assume you weren't a science major in university.

Next time I'm going to think twice about opening my mouth on this forum with anything more advanced than "eat less!"

 

[(Silent)]

So you decided to deny 16 years of scientific research and countless client case studies with your solid argument of "sorry" followed by your opinion.

I'm going to go right ahead and assume you weren't a science major in university.

Next time I'm going to think twice about opening my mouth on this forum with anything more advanced than "eat less!"

You provided no science to back up your claim. You provided no proof yet claimed 16 years of it that you are seemly unwilling to show.

Please if you want to talk science do so. Because i have yet to see you start.

 

[TomO]

So you decided to deny 16 years of scientific research and countless client case studies with your solid argument of "sorry" followed by your opinion.

I'm going to go right ahead and assume you weren't a science major in university.

Next time I'm going to think twice about opening my mouth on this forum with anything more advanced than "eat less!"

Perhaps you could enlighten us with some case studies and scientific research that prove that "spot reducing" is NOT a myth.

 

[Wrangell]

So you decided to deny 16 years of scientific research and countless client case studies with your solid argument of "sorry" followed by your opinion.

The ' myth ' of spot reducing is a generally accepted in health & fitness circles. That is context of the ' myth ' I was referring to.

My point was in the context of the myth that repeated movements of a given muscle group can result in localized fat loss in the area of that muscle group at the exclusion of other areas. Because localized fat loss in the area at the exclusion of other areas is what ' spot reducing " means to me. That said, perhaps we are comparing apples and oranges - are you saying hormones ( not repeated movements ) can result in localized fat loss in the area of given muscle groups like thighs at the exclusion of other areas ?

However, I never knew ' scientific research ' on spot reducing only began in 1991 - " 16 years of scientific research " - who knew ? You learn something everyday.

I'm going to go right ahead and assume you weren't a science major in university.

I have 1 undergrad and 2 post graduate degrees - but sadly, none of them in science.

Next time I'm going to think twice about opening my mouth on this forum with anything more advanced than "eat less!"

Good idea.

In any event, we know about the Tabata and Tremblay studies that were ' landmark ' studies in the area of HIIT benefits. So why don't you simply send along the equivalent landmark study(s) that prove you can use ' spot reducing ' to achieve localized fat loss in one part of the body at the exclusion of others - i.e as in the localized fat loss that you claim can happen with thighs.

I'm willing to stand corrected.

 

[Steve]

So you decided to deny 16 years of scientific research and countless client case studies with your solid argument of "sorry" followed by your opinion.

I'm going to go right ahead and assume you weren't a science major in university.

Next time I'm going to think twice about opening my mouth on this forum with anything more advanced than "eat less!"

Pot, meet kettle.

 

[Wrangell]

Perhaps you could enlighten us with some case studies and scientific research that prove that "spot reducing" is NOT a myth.

Something tells me Steve, Leigh - and perhaps yourself - have already dealt with ' spot reducing ' myth countless times before.

 

[(Silent)]

You provided no science to back up your claim. You provided no proof yet claimed 16 years of it that you are seemly unwilling to show.
Please if you want to talk science do so. Because i have yet to see you start.

The only possible way "spot reducing" would actually work in the real world. Would be if the generated heat in a specific area from repetitive motions under stress directly caused extreme bodily lipid oxidation. In the specific area being worked, mind you. However, even if this was true the amount would be negligible to say the least.

 

[DeepGreen]

I'm sure if spot reducuction wasn't a myth, every man with gynecomastia would have been on the cure like white on rice. (good way to make money as well if you are an entrepreneur)

 

[evolyma]

Ok, you guys are funny... I personally don't believe in spot reduction, simply because I've TRIED it and it doesn't work!
When you're exercising, you are toning the muscle under your fat. You are also burning fat, but it usually comes off of the last place you gained it. Toning your core (stomach muscles) is the first thing that needs to be done to help you tone the rest of your body...

Now, I don't have a degree yet, and the only science classes I've taken in college are astronomy...

But doesn't this make sense???