Decreasing body fat percentage

kayleigh376
kayleigh376 Posts: 23 Member
in Fitness and Exercise
I'm on a mission to lose some body fat and get my percentage down, any ideas for food etc would be greatly appreciated!

Replies

  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    My best advice (learned the hard way) eat protein packed foods, lift heavy and don't rely on cardio. Went from 24% body fat to 20.1% body fat since October. Maintained the same weight (approximately). Gained inches where I wanted to and lost inches in other areas.
  • stevencloser
    stevencloser Posts: 8,911 Member
    A diet that is rich in protein, coupled with a progressive resistance program while reducing calorie intake is what you want.
  • cathipa
    cathipa Posts: 2,991 Member
    Agree with the @peaceout_aly and @stevencloser. High protein (0.8g/body weight). Heavy lifting. HIIT cardio (if any).
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    for me the fat started coming off when I ate at a deficit, lifted heavy (3x week to start, now 4x) and upped my protein. I do kettlebell circuits or HIIT once a week, too.
  • kayleigh376
    kayleigh376 Posts: 23 Member
    peaceout_aly wrote: »
    My best advice (learned the hard way) eat protein packed foods, lift heavy and don't rely on cardio. Went from 24% body fat to 20.1% body fat since October. Maintained the same weight (approximately). Gained inches where I wanted to and lost inches in other areas.

    Thank you :) I will have to do a bit of trial and error! if I'm honest I prefer weights to cardio anyway :smiley:
  • kayleigh376
    kayleigh376 Posts: 23 Member
    Sumiblue wrote: »
    for me the fat started coming off when I ate at a deficit, lifted heavy (3x week to start, now 4x) and upped my protein. I do kettlebell circuits or HIIT once a week, too.

    Thank you, I do the same and its slowly working, but very slowly! how long did it take for you to notice a difference?
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    I can't really say. I just noticed my stomach was flat one day. I do 16:8 intermittent fasting and I started losing the first week. IF kept me on deficit. I'm maintaining now but still IFing. I had a Bodpod assessment in Dec. gave me 23% BF. Tomorrow I'm going to get hydrostatic test & will see what that says. I've lost consistently since Dec so I expect to see lower BF.
  • MostlyWater
    MostlyWater Posts: 4,294 Member
    Yeah me too. And I'm not sure that I can.

  • kayleigh376
    kayleigh376 Posts: 23 Member
    Sumiblue wrote: »
    I can't really say. I just noticed my stomach was flat one day. I do 16:8 intermittent fasting and I started losing the first week. IF kept me on deficit. I'm maintaining now but still IFing. I had a Bodpod assessment in Dec. gave me 23% BF. Tomorrow I'm going to get hydrostatic test & will see what that says. I've lost consistently since Dec so I expect to see lower BF.

    well done hun, you'll have to let me know how you get on! I'm seeing a PT tonight to chat about my routine etc, finally get me on the right track!
  • kayleigh376
    kayleigh376 Posts: 23 Member
    MostlyWater wrote: »
    Yeah me too. And I'm not sure that I can.

    I'm seeing a PT tonight to try and give me an idea!
  • HamsterManV2
    HamsterManV2 Posts: 449 Member
    Lift weights, eat at a deficit, do some cardio or HIIT after lifting.

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