What is the best way to lose bodyfat?

Scubdup

I've been MFPing in earnest since the start of September and I've lost just over 8kgs in that time. I'm massively grateful to MFP for that.

I'm not that concerned about my absolute weight. All I want to do is lose fat. Currently I estimate that I'm about 20% bodyfat.

I've been gyming for 30 mins 5 days a week, and I ache and feel fatigued afterwards.

• Should I continue to consume 600 calories below my TDEE as MFP recommended? (1900, as opposed to my TDEE which I calculate to be roughly 2500)?
• What broad programme of exercise will best help me lose fat and not lose (hopefully gain) muscle?

Thanks a lot for any help.

JaydedMiss

Exercise doesnt help lose fat unless it keeps or helps you enter caloric deficit. No need to wear yourself down until you hurt. Its been working, What my counter question for you is whats changed to make you want to change whats been working?

sardelsa

Not sure what your stats are, but I would keep the deficit small, 0.5lb per week if you don't have much to lose, get at least 0.8-1g protein per lean body mass and and incorporate strength training (I would recommend following a program).. this will help you maintain as much muscle as you lose weight. If you are happy with your stats, you can also look into recomposition to lower your bodyfat (although it can take time).

SCoil123

I’m currently in recomp and losing body fat over weight. I’d recommend eating at maintenance or slightly below while focusing your macros on maintaining protein to preserve muscle and lift. Weight training is a must when cutting fat but maintaining muscle mass.

SCoil123

JaydedMiss wrote: »

Exercise doesnt help lose fat unless it keeps or helps you enter caloric deficit. No need to wear yourself down until you hurt. Its been working, What my counter question for you is whats changed to make you want to change whats been working?

This isn’t true. If the goal is to maintain weight and shed excess body fat exercise is 100% necessary. Losing weight without any exercise results in overall weight loss which includes muscle loss. You will lose weight but your body fat percentage may not change much if at all when you are already close to goal weight

Graelwyn75

Back in 2013, my body fat was around 12% at 140 pounds and 5’10. I never aimed for that and it is apparently not healthy for a female to sustain but at the time, I was doing a lot of training. I note here I did still menstruate as normal. Maybe 12 hours per week of boxing, weights, circuits, running and a lot of walking. I also ate around a pound of protein per pound of my weight because I loved chicken etc. I ate a lot. I mean A LOT. Around 3-4K calories a day. I even had cake most days so it was not purely down to diet. Boxing was excellent for all round fitness but in my case it was probably simply that I did train very hard. I would not suggest aiming lower than 17-18% for a woman however.

JaydedMiss

SCoil123 wrote: »

JaydedMiss wrote: »

Exercise doesnt help lose fat unless it keeps or helps you enter caloric deficit. No need to wear yourself down until you hurt. Its been working, What my counter question for you is whats changed to make you want to change whats been working?

This isn’t true. If the goal is to maintain weight and shed excess body fat exercise is 100% necessary. Losing weight without any exercise results in overall weight loss which includes muscle loss. You will lose weight but your body fat percentage may not change much if at all when you are already close to goal weight

1. It is true. Exercise DOESNT help lose FAT unless in a caloric deficit. You dont need to wear yourself down until you hurt. And the threads title is how do i lose body fat. Yes the first post then also asks about muscle gaining (which wont work on a caloric deficit)

But i fail to see at all what about what i said is not true. Just because i didnt answer the question fully (Was waiting to get the response of what i asked) Doesnt make anything i said untrue.

Where exactly did i say exercise wasnt necessary...? Dont put words in my mouth and then try to call me out over them.

CarvedTones

Yup. If you go read some of those "gain muscle while losing weight" articles, what they actually do is alternate between a few days of deficit and a couple of days of building muscle. They don't actually do both at the same time (on the same days) because you can't.

mmapags

Calorie deficit combined with resistance training is best for losing fat while maintaining maximum muscle mass.

psuLemon

Scubdup wrote: »

I've been MFPing in earnest since the start of September and I've lost just over 8kgs in that time. I'm massively grateful to MFP for that.

I'm not that concerned about my absolute weight. All I want to do is lose fat. Currently I estimate that I'm about 20% bodyfat.

I've been gyming for 30 mins 5 days a week, and I ache and feel fatigued afterwards.

• Should I continue to consume 600 calories below my TDEE as MFP recommended? (1900, as opposed to my TDEE which I calculate to be roughly 2500)?
• What broad programme of exercise will best help me lose fat and not lose (hopefully gain) muscle?

Thanks a lot for any help.

What are your stats? What is your workout program? Have you deloaded or taken a rest week?

You are also probably warn down a bit from a larger deficit you are running right now. Probably beneficial to do a refeed week and then come back with a smaller deficit.

Scubdup

Hi there. Thanks for the replies and advice.

Not sure what stats you need. I'm 38, 188cm (6'2") tall, weigh 97kg (15 St 4lb), chest 46", waist 39". Not sure what else to add!

In terms of what's changed to prompt my rethink, it was just failure to improve at the gym led to a sudden concern I was losing all my muscle!

I've lost 8kgs in the 10 weeks I've been MFPing. I'm not sure whether to keep trying to lose weight or whether to try something different.

psuLemon

How long have you not made any progress in the gym? What program are you following? Have you incorporated deloads?

It's not uncommon to have a slowing of progress while cutting weight and even more so the more advanced of a lifter you are. Since you are losing about 1.7 lbs per week, you could probably bump up your calories another 300 to 700 calories to see if that improves your performance; this will allow you to lose 1 lb per week still.

misnomer1

Yup. Add around 300-700 calories daily to your current intake and slow the loss down. Your lifts might improve.

sijomial

Suggest you reduce the size of your deficit.
Most people can sustain a big deficit for a while and then hit a wall of fatigue, poor gym performance and not quite recovering before the next workout.

Why not take a week at maintenance so you are fully fuelled, fully recovered and then return to a small deficit?

PAV8888

Based on the weight loss you posted your current deficit is ~880 Cal a day, which is substantial.
Reducing that to 400-500 Cal a day will slow down your weight loss but probably give you more energy for training and enhance your ability to retain lean mass.