Assistance Required to reduce body fat
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GailSook
Posts: 1 Member
Hi Everyone.
47yrs
5ft 3in
150lbs
GW - 135 lbs
BF -36%
I would like to reduce my body fat. I have gained about 10 lbs over the last year due to my job and I feel horrible with the way my clothes fit. I try to keep at the gymfor at least 3 days a week and have been doing spin mostly in the past 12 months. I had a routine where curcuit was included and weights but that has since stopped.
I feel like the age weight is making things even harder
.
I joined this forum for support and motivation.
47yrs
5ft 3in
150lbs
GW - 135 lbs
BF -36%
I would like to reduce my body fat. I have gained about 10 lbs over the last year due to my job and I feel horrible with the way my clothes fit. I try to keep at the gymfor at least 3 days a week and have been doing spin mostly in the past 12 months. I had a routine where curcuit was included and weights but that has since stopped.
I feel like the age weight is making things even harder
.I joined this forum for support and motivation.
5
Replies
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Hi @GailSook! Welcome to the group
I am 16 days short of 47 so I get the age thing!
So for BF, I would focus on the DIET. It's the fastest way to eliminate fat. Since I started watching my food, my BMI came down really fast.
I've started with Keto to light the fat up. Did it for 2-3 months then moved to Low carb. During that time, I burned 5% or so.
It helps if you combine the workout you're doing now too. So start logging what you eat and read up on Keto. It might help start up the BURN
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First you want to be in a calorie deficit to lose weight. If you want to lose more fat and retain as much muscle as possible to best lower your bodyfat, get adequate protein (~0.8-1g per lb goal weight) also follow a progressive resistance program (lifting weights, bodyweight etc) and don't go too aggressive with the deficit6
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Echoing the posters above me. Fitness is great - and can be very important! But to lose weight, well, we have to watch what we are eating. You will likely find that certain foods will help you feel more full, longer, making it easier (or harder) to stay in a calorie deficit.
I am finding it much easier to stay in my calorie range on a lower carb diet - I still have days I eat more carbs than others, but in general, my weight loss has been steadier since I've made the change (which was actually not related to my weight loss). So as it turns out, while I love carbs and don't say that anyone should avoid them, on the other hand, it seems a number of people find they are more satisfied on a lower carb diet, and apparently I'm one of them!
If you don't have a food scale, time to get one. They're cheap and easy to find on amazon, I recommend a digital one with both grams and ounce options. Start weighing your foods (dry or raw) and logging every bite, lick, and nibble. It's not glamorous, but it works! Keeping a journal with some notes about your hunger levels and such may also help you find out what works best for you in terms of types of foods/meal timing to help you reach your goals.
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