losing body fat

shmem_96

Can someone please explain to me how to lose body fat? It it just as simple as eating less? I feel like I have been doing that and nothing is happening...Also I have a decent amount of muscle so is there anyway I could lose fat and some weight but not my muscle?

I run 3 times a week and weight lift 3 times a week.
I also eat between 1450-1600 calories a day. I'm 5'5" 174 lbs too if that helps!

Thanks everyone!!!!

trigden1991

To lose bodyfat, you have to eat in a caloric deficit. Input your weight etc on here and set your goal to lose Xlbs a week, then weigh/measure all your food/drink and stick to your goal. Higher protein intake and weight training are muscle sparing.

terbusha

What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~1600 cal/day. Hit this goal, along with your macros and getting in your workouts, for 2 weeks. If you lose 1-2 lbs/week, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few cycles, you'll figure out what works for you in your situation. Be sure that you're logging, weighing, and measuring everything you're eating. The more accurate and consistent you are, the better your results will be.

Also, bring the intensity to your workouts. The harder you push, the better you'll do.