155cm / 60kg ~ BMI 24-25

tigerblood6

Hi,
anyone here know how to work out and have a proper diet for a body like me? my bmi is 24-25 . Fat percentage is 35% . I preferly want to loose weight/fat and have more tone muscle.

Many thanx

Blitzia

Have you input your stats and your goals into MFP? How many calories did it tell you to eat?

The fitness and exercise message boards here have some good suggestions for beginning exercise routines.

middlehaitch

Put your stats into MFP to lose 1-.5 lbs a week. With little to lose and being petite you will more than likely do best on .5 a week otherwise your calories will be extremely low.

Get yourself a digital scale and weigh all foods, including prepackaged. Use measuring cups and spoons for liquids only.

If you put it in your mouth, put it on the scale first.

For exercise, find something you like. Try to do a mix of cardio, and resistance work or weight lifting- good for muscle retention while losing weight.

Walking is fine to begin with if you haven't exercised in a while. There are also tons of videos on YouTube to chose from. You could also look into what classes or programmes are offered locally, or join a gym and start doing some weight lifting.

MFP doesn't include exercise in your basic calorie goal. You enter your exercise and eat back those calories on top of those already assigned to you.

This stops you getting exhausted, and keeps you healthy. If you are not losing at the predicted rate, drop the calories you eat from exercise by 10-25%.

Do give it one full menstual cycle before adjusting as water weight can hide a fat loss.

Cheers, h.

tigerblood6

thanx for the reply @Blitzia & @middlehaitch