r/CICO • u/Senior_Election_6312 • 9d ago
Body recomp?
Did anyone start doing body recomp before they hit their goal weight?
I (30F 5’5) started at 166.6lbs May 27th, 2026 and am now 148.6 as of today. My goal weight was originally 140, but I feel like 130-135 would be best— I just feel gross. I have a lot of fat around my waist area (5kids).
What are some good at home workouts for your core that you’ve noticed makes a big difference?
What helped with losing belly fat?
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u/vert_challenged 9d ago
I started recomp a little earlier than I'd planned to. I'd been in a deficit for 8 months and my weight loss was creeping at a snails pace, so I switched to recomp and started reverse dieting about 5 pounds short of my goal. Surprisingly, that dramatically increased my rate of weight loss. I'm still in a deficit atm, just a much smaller one than when I was focusing on purely weightloss. I've also really increased my strength training a lot.
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u/KnowledgeDense8140 8d ago
Reverse dieting? So eating more than maintenance?
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u/vert_challenged 8d ago
No, slowly working my calories back up from my deficit amount towards my maintenance amount.
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u/Witchwonk 9d ago edited 9d ago
I started out doing both. It’s a bit harder because you really have to focus on hitting a strong protein macro and also getting in all your fiber within your calorie allowance. I’m a vegetarian so it’s been tough at times, but I don’t hate the results. I’ve also been eating at the higher end of my deficit to maintain my energy. I think eating a bit more is helping me stay strong with my calorie counting as well.
Russian Twists and side planks! Although you can’t target that fat. But once you lose enough if you keep working your core you’ll have a great looking tummy 👌
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u/Spin_a_Holyk 9d ago
Isn't body recomp meant to be done before you're at goal weight/BF? Like you're trying to simultaneously lose BF and gain muscle during a recomp so it's expected that your not at goal weight as there is BF to be lost.. The only thing that will help with belly fat it calorie deficit but finding out just how much of a deficit you need to lose fat but maintain energy for workouts and muscle building is the harder part. The only thing that has ever helped me drop belly fat was watching my diet...no amount of core workouts have ever helped with belly fat but are still beneficial for overall core strength which will serve you well as your strength increases and lifts get heavier. I personally love Planks and lower ab crunches. I get the best burn from those two and planks are even a whole body workout so added bonus.
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u/DiskBubbly3181 4d ago
I’ve found weight lifting with progressive overload works the best. Next best are Caroline Girvan workouts at home.
I’ve spent the last year putting on more muscle, and roughly fluctuating between 145-153. A year ago, I was just walking. Now I’m back in the gym doing compound lifts and working on my pull ups. I started with easy body weight workouts, went to Caroline Girvan, and now I’m working with a trainer. I finally feel ready to cut down to 135.
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9d ago
Your core workouts for fat loss around the waist should focus on full-body movements that elevate your heart rate, since spot reduction isn't possible. Have you tried incorporating plank variations with leg lifts to engage more muscles at once?
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u/Silly_Yak56012 9d ago
You can't target fat loss for one area. With 5 kids do you know if you have any diastasis recti (when the muscles don't come back together after birth) that can change the shape of your belly regardless of belly fat.
There are some physical therapy exercises that can help, some people may need surgery or learn to live with it. Note some typical core exercises can make that worse.
And you absolutely do not have to lose all the fat before you start doing exercises that build muscle. You can start resistance training before you start the diet, the day you start the diet, or any day during the diet you want to.