Body fat testing and sad

algrif37

My body fat tested and I’m feeling extremely sad and discouraged. I’ve been working so hard and I am kind of stuck so I thought I would go get a DEXA fit scan and my body fat percentage was off their charts I’m 43.9% body fat! I know better but mentally in my head I was saying oh as long as I’m in my mid-30s I will be OK and not only am I not that I’m much more. I’ve been working hard since January and I’ve been stuck so I was hoping maybe I was just gaining muscle

sardelsa

I would take the bodyfat test, even a DEXA with a grain of salt. Forget the test for a second. How do you feel about your progress? How do you feel about your weight loss, measurements, mirror results, workout performance? I don't know your stats, how much you weigh and how much you lost or still have to lose but keep at it. Don't let a test throw you off (which can be inaccurate anyways) . Maybe forget about the bodyfat scans for now and use other ways to measure progress.

I personally don't use scans/calipers to measure bodyfat, I know I would get discouraged with the number so I just go by: high bodyfat, medium bodyfat, lean, ultralean (based on mirror/progress photos paying attention to core, legs and upper body).

cupcakesandproteinshakes

I’m not sure it’s a helpful metric.

You get that figure down by losing more weight m, being in a calorie deficit. It’s just a figure. Please don’t be discouraged.

Also I would encourage you to look into weight training.

AnnPT77

algrif37 wrote: »

My body fat tested and I’m feeling extremely sad and discouraged. I’ve been working so hard and I am kind of stuck so I thought I would go get a DEXA fit scan and my body fat percentage was off their charts I’m 43.9% body fat! I know better but mentally in my head I was saying oh as long as I’m in my mid-30s I will be OK and not only am I not that I’m much more. I’ve been working hard since January and I’ve been stuck so I was hoping maybe I was just gaining muscle

I'm sorry that you're feeling sad and frustrated! Unfortunately, both fat loss and body composition improvement (muscle gain) are long term propositions, i.e., take months to years.

For that combination of goals, I think most long-termers here would recommend
1. a moderate to slow, steady, sustainable weight loss rate,
2. adequate protein (in a context of overall good nutrition),
3. a well-designed progressive strength training program, consistently performed

From looking around the forum, it looks like you've been participating since at least 2014, but have been in and out various times, with the most recent uptick in participation maybe around midsummer 2019. In November 2019, you reported being 48, 5'4", sedentary with a desk job. In mid-May, you mention having been at 196 in January, but stuck at 180-181 for months. (I happened to notice a lower weight, mid 170s, back in 2018.) You mention doing cardio and strength training, but on a quick search I didn't see what strength program you're doing, with what frequency, etc.

There are various places where it seems like you're saying you've had a goal of 1200 calories, but I don't know if that's still true, and you said you're weighing/measuring and sticking to goal consistently. On another thread, you mention concern that you weren't getting enough protein, although the 70-100g that you said was your norm didn't seem terrible to me (even if maybe slightly less than ideal).

When you first talked about getting a DEXA, when several people expressed skepticism, I thought your goal was to have a baseline for further improvements?

Bottom line, I hear your discouragement and frustration. But if you have long term goals to be lighter and with better body composition, don't let that discouragement make you give up. Even slow progress toward goals is progress. Yo-yoing and inconsistency isn't progress. In either case, the time still passes. Your decision is about how productively it passes.

Yo-yoing, in particular, can have negative consequences for body composition (BF%), gradually, over the long haul. There are individual variations, but a common pattern is to lose relatively quickly with faddy diets, and lots of cardio. Women, in particular, often go in a low-fat, lots of veg/salad direction, and sometimes lowball protein seriously as a consequence; plus are less likely to undertake meaningful strength training. So, fat is lost, but also more muscle is lost than minimally necessary. Then, the extremeness of that gets to the person in one way or another, and they go back to their old routine. That can be a return to a not-very-nutrient-dense way of eating, high fat, high carb, possibly still inadequate protein, usually excess calories. Alongside that, exercise becomes less of a priority, maybe disappears from regular schedule altogether. So, regain happens, and the regain is almost entirely fat, not muscle.

It's tiny amounts each time, but look at the implication: Lose fat plus more than minimum muscle. Regain mostly fat. Repeat that over and over, what happens?
1. Reduced muscle mass (so higher BF% at any given weight)
2. Tiny bit lower BMR because of muscle mass loss
3. Probably reduced daily life activity because the less muscle mass, the less easy/fun movement becomes, and the easier inactivity becomes
4. Lower daily life calorie expenditure (NEAT) because of more inactivity
5. Need to eat slightly fewer calories on every "dieting" round because of lower BMR and more habitual daily-life inactivity

I'm not saying that's what you've been through, but that's a pretty common pattern.

So, you have a DEXA that says 43.9% body fat. You're understandable discouraged. The question is, where do you go from here?

I'm a big believer that the smartest sign in the whole world is one you see in lots of places. It says "you are here". You may not be where you'd like to be, where you feel like you deserve to be, or anything like that. But it's where you are, and it's the only spot from which you can take your next steps.

Hang in there, keep incrementally working toward your goals. Find ways to make it easy: Slow fat loss, gradually improving nutrition, enjoyable forms of exercise, a little push to keep improving daily life activity, a practical way of eating you actually enjoy and can see yourself doing permanently.

Sympathies on your current discouraging news, but best wishes for finding a positive path forward!

algrif37

I’m trying to be positive. I feel a bit better after venting for sure. I went up after my hysterectomy a couple of years ago and have been fighting it. I am down about 16 lbs since January so that is progress. And the one good thing about quarantine is that I’ve committed to strength training quite a bit and definitely feel a lot stronger than when I started. It just gets annoying sometimes! Basically I do cardio 4-5 times a week and lifting 4 times a week now. I’m following booty by Bret program les mills on demand. With some extra abs and upper body from new rules of lifting for women Trying to eat a a deficit, certainly not perfect every day but most days for sure. Anyway I channeled my negativity into an excellent strength day and kickboxing class and am feeling much better!

MidlifeCrisisFitness

I would not do bodyfat measurements until you are nearing goal.

algrif37

I have about 40-50 lbs to lose. But at least I know my lean body mass is 105 so I h e a fairly good protein goal to reach for. And my RMR rate tested as a baseline of 1500 so maybe I’m not getting enough calories. At any rate I’m going to keep working on my strength and trying to keep a positive mindset !

springlering62

I had a similar experience. I’d lost sixty or seventy pounds, was working with a trainer, had def stepped up my excercise regimen, including adding Pilates and even starting to run. I thought I was fine, baby.

I was so excited to take a Dexa scan and have it confirm my fineness, but it said i was about 30%. I broke down in tears when I got home, and beat myself up for days, was ready to hang up the towel.

And then. I realized..... I was down sixty or seventy pounds, was working with a trainer, had stepped up my excercise regimen, doing Pilates and even starting to run, which I had not done since forced to for the Presidents Physical Fitness test. in the early 70’s.

Like that presidents test, all that Dexa result showed me was what I WASN’T. It didn’t show me what I WAS.

In the past year, I’ve learned that “cup half full” takes you a darn sight further than half empty, whether is exercise, weight, relationships, or just general outlook.

You don’t need a test result to tell you you’re improving your life and outlook (unless it’s a medically necessary test, of course).

Suck it up and carry on, and (for me) don’t give in to the temptation of falling in line with someone else’s test results that can’t possibly identify or quantify who you are at that snapshot in time versus who you used to be.

Whew! Climbing down off soapbox. That Dexa scan was an emotional turning point for me. It was the numerical, statistical equivalent of my mom wagging her finger at me and smirking “you’ll always be fat just like me”.

I’ve gone on to lose a total of 90. As I’ve said before, *kitten* Dexa results. It’s just a number.

Lietchi

KHMcG wrote: »

I would not do bodyfat measurements until you are nearing goal.

Or use it as a baseline for future efforts (even if there is a margin of error).

Don't think of this single scan as lessening what you have achieved these past months. You have nothing to compare it to, perhaps you have lost a sizeable percentage of body fat already.
Perhaps you can just look at it as a starting point for the rest of your journey!

algrif37

springlering62 wrote: »

I had a similar experience. I’d lost sixty or seventy pounds, was working with a trainer, had def stepped up my excercise regimen, including adding Pilates and even starting to run. I thought I was fine, baby.

I was so excited to take a Dexa scan and have it confirm my fineness, but it said i was about 30%. I broke down in tears when I got home, and beat myself up for days, was ready to hang up the towel.

And then. I realized..... I was down sixty or seventy pounds, was working with a trainer, had stepped up my excercise regimen, doing Pilates and even starting to run, which I had not done since forced to for the Presidents Physical Fitness test. in the early 70’s.

Like that presidents test, all that Dexa result showed me was what I WASN’T. It didn’t show me what I WAS.

In the past year, I’ve learned that “cup half full” takes you a darn sight further than half empty, whether is exercise, weight, relationships, or just general outlook.

You don’t need a test result to tell you you’re improving your life and outlook (unless it’s a medically necessary test, of course).

Suck it up and carry on, and (for me) don’t give in to the temptation of falling in line with someone else’s test results that can’t possibly identify or quantify who you are at that snapshot in time versus who you used to be.

Whew! Climbing down off soapbox. That Dexa scan was an emotional turning point for me. It was the numerical, statistical equivalent of my mom wagging her finger at me and smirking “you’ll always be fat just like me”.

I’ve gone on to lose a total of 90. As I’ve said before, *kitten* Dexa results. It’s just a number.
[/quote

Thank you!! I can so relate to this and needed this so badly today. I hope it’s ok I sent you a friend request. You’re inspiring me and I would love to follow you!

sgt1372

algrif37 wrote: »

I have about 40-50 lbs to lose. But at least I know my lean body mass is 105 so I h e a fairly good protein goal to reach for. And my RMR rate tested as a baseline of 1500 so maybe I’m not getting enough calories. At any rate I’m going to keep working on my strength and trying to keep a positive mindset !

I commend you for "facing reality" by getting a DEXA scan done but, as you discovered, reality can be a b•tch!

I believe that being honest w/yourself is essential to achieving the goals that you set for yourself and that objective data is the best way to measure your progress.

That's why I still log everything that I eat and weigh myself daily despite being in maintenance for over 3 yrs.

In the past, when I was on a high protein diet and trying to both lose fat and gain muscle, I had a DEXA scan AND also had a hydrostatic test done QUARTERLY to measure my progress.

I'm not on the same program now but I still get a DEXA scan and hydro test done annually, when I get my annual physical and all of my blood tests done, as just a measurement of my health and fitness.

As you lose wt, I suggest you get another DEXA scan done at 20-25# wt loss and at 40-50# wt loss to measure the progress you've made.

Good luck!

algrif37

Thank you everyone! Great input and support and I really appreciate it!

cupcakesandproteinshakes

algrif37 wrote: »

I’m trying to be positive. I feel a bit better after venting for sure. I went up after my hysterectomy a couple of years ago and have been fighting it. I am down about 16 lbs since January so that is progress. And the one good thing about quarantine is that I’ve committed to strength training quite a bit and definitely feel a lot stronger than when I started. It just gets annoying sometimes! Basically I do cardio 4-5 times a week and lifting 4 times a week now. I’m following booty by Bret program les mills on demand. With some extra abs and upper body from new rules of lifting for women Trying to eat a a deficit, certainly not perfect every day but most days for sure. Anyway I channeled my negativity into an excellent strength day and kickboxing class and am feeling much better!

Those lifting programmes are reputable and 16 pounds since January is good steady progress.


One thing I would say is It does take most of us months to years to build a decent physique. I’ve been lifting for 3 years. My body looks very different from when I started but I still have progress to make. I have periods where I can’t see much change and I get frustrated. So you have to have a regime of eating and lifting/fitness that you enjoy so that you can sustain it even when things set you back (like getting a dexa scan result you weren’t expecting, for example)

StargazerB

algrif37 wrote: »

I’m trying to be positive. I feel a bit better after venting for sure. I went up after my hysterectomy a couple of years ago and have been fighting it. I am down about 16 lbs since January so that is progress. And the one good thing about quarantine is that I’ve committed to strength training quite a bit and definitely feel a lot stronger than when I started. It just gets annoying sometimes! Basically I do cardio 4-5 times a week and lifting 4 times a week now. I’m following booty by Bret program les mills on demand. With some extra abs and upper body from new rules of lifting for women Trying to eat a a deficit, certainly not perfect every day but most days for sure. Anyway I channeled my negativity into an excellent strength day and kickboxing class and am feeling much better!

16 pounds is AMAZING progress! Don't beat yourself up. Keep going and you will continue to see results. Slow steady progress that lasts is much better than quick loss that doesn't. ♥️

magnusthenerd

algrif37 wrote: »

My body fat tested and I’m feeling extremely sad and discouraged. I’ve been working so hard and I am kind of stuck so I thought I would go get a DEXA fit scan and my body fat percentage was off their charts I’m 43.9% body fat! I know better but mentally in my head I was saying oh as long as I’m in my mid-30s I will be OK and not only am I not that I’m much more. I’ve been working hard since January and I’ve been stuck so I was hoping maybe I was just gaining muscle

You're still making progress, so don't be discouraged. Composition tests are more useful for tracking changes than giving an absolute response. The testing can be off too in either direction. I just recently was listening to the story about how Ray Williams, a powerlifter, was measured at 24.3%. Ray's a strong guy and carries a lot of muscle, but looking at him would suggest he is not 24.3%. On the other hand, I saw a woman with a defined six pack who had something like 30% on a DEXA scan.

Was there a reason you were expecting a mid-30s? At a given height, there are reasonable maximums on lean mass for most people. Gaining lean mass is a slow process. Even more so for someone actively losing weight, and for women.
Looking at your prior posts, you're 5'4", ~180, so 35% body fat would be a lean mass for 117? That represents a Fat Free Mass Index of 20.1. For most women, that would represent an advanced lifter, typically with years of experience unless very genetically gifted.