Need to decrease fat percentage

Pfleglsrpfit
Pfleglsrpfit Posts: 1 Member
in Food and Nutrition
Hello all
I've got 3 big needs.
1. am being told by my personal trainer that I need to reduce my fat percentage in order for my muscle work to show, however my trainer is not a nutritionist, so cannot help me adjust my diet too much, which is crucial to fat loss.
2. My Dr. also wants me to reduce my BMI.
This is going to require weight loss...
And
3. I want to build muscle ( but I'm content with my weight as long as it is muscle weight).

Does anyone have any good resources to accomplish all this?
Is it impossible?

Answers

  • yirara
    yirara Posts: 9,943 Member
    edited July 25
    Reduce BMI: simply eat less calories. Set a realistic weightloss goal and eat less. Note: fast is not always good.

    For training: Still make sure you get enough protein in and don't skip fats.

    One caveat: BMI is a poor measure for weight. If you're very muscular then your bmi will be higher without a lot of it being fat. If your doctor told you to lose bodyfat, now that's a clearer instruction.
  • claireychn074
    claireychn074 Posts: 1,608 Member
    Can I just ask how old you are? As you mention your mother cooking for you?
  • tomcustombuilder
    tomcustombuilder Posts: 2,223 Member
    What’s your height and weight?
  • springlering62
    springlering62 Posts: 8,452 Member
    yirara wrote: »
    Reduce BMI: simply eat less calories. Set a realistic weightloss goal and eat less. Note: fast is not always good.

    For training: Still make sure you get enough protein in and don't skip fats.

    One caveat: BMI is a poor measure for weight. If you're very muscular then your bmi will be higher without a lot of it being fat. If your doctor told you to lose bodyfat, now that's a clearer instruction.

    Protein helps with muscle retention and muscle building. I’d shoot for higher than the daily recommendations for most folks.

    If you cut calories don’t cut too low. Weightlifting requires strength and endurance, and will suffer if you cut too hard. If you’re planning to build muscle, you’ll have to pay attention to find a good balance while losing and building.

    Be mindful that you don’t lose so much you actually lose muscle- even if lifting regularly. Been there, done that. It was a PITA for me (senior female) to rebuild muscle I’d lost with large weight loss.

    Totally agree with @yirara about BMI, although it took several years to sink into my thick skull.

    We are popularly taught that BMI is some sort of Golden Rule. I hover fairly close to the line between normal and overweight, yet I fit comfortably in (American) size 4, and often shop in kids departments (I like color and sequins, so sue me.) I pack a lot of muscle under a lot of loose, floppy, leftover skin. You’d look at me and think I was thin. Outside the gym you would probably would never think of me as “muscular”.

    Many doctors go by BMI and only BMI. They have little to no nutritional training, and tbh, a lot of docs and nurses suffer the same weight issues as the rest of the population. In fact, one of the reasons my gym opened at all was to provide a gym facility for hospital personnel. It didn’t open to the public til years later.

    You do you in that regard- with research, wisdom, common sense, and a lot of personal awareness. .
  • springlering62
    springlering62 Posts: 8,452 Member
    edited July 25
    And PS: absolute kudos to your trainer for saying you needed to seek help from a nutritionist.

    You may have a keeper there.

    Just a thought……if you’re in the US, dieticians are degreed, certified professionals.

    Anyone can call themselves a nutritionist- you, me, the check-in guy at the gym pushing their house supplement, your neighbor selling the disguised AmWay weight loss program, your mom telling you to eat your spinach so you’ll get muscles like Popeye…..

    Even my beloved yoga studio, which I love from here to next year, rents space to and supports a juice bar that touts “detox” programs. I want to scream NOOOOOOOO every time that subject comes up.
  • nossmf
    nossmf Posts: 11,627 Member
    claireychn074 wrote: »
    Can I just ask how old you are? As you mention your mother cooking for you?

    @claireychn074 might you be mistaking the OP with somebody else? At the time I'm reading this thread, the OP has written a single post (this one) which does not mention mother at all...
  • nossmf
    nossmf Posts: 11,627 Member
    Assuming the OP's avatar picture is the OP herself, there's only so much fat to lose in the first place.
  • claireychn074
    claireychn074 Posts: 1,608 Member
    nossmf wrote: »
    claireychn074 wrote: »
    Can I just ask how old you are? As you mention your mother cooking for you?

    @claireychn074 might you be mistaking the OP with somebody else? At the time I'm reading this thread, the OP has written a single post (this one) which does not mention mother at all...

    oh my goodness - how weird! Yes I can’t remember the post but someone had commented on their mother cooking for them and it sounded like they were under 18. I have no idea how I replied to the wrong thread! Can I claim just turning 50 as an excuse?!
  • SweatLikeDog
    SweatLikeDog Posts: 318 Member
    edited July 26
    If you want to decrease your body fat to increase your muscle definition while not losing too much muscle in the process, you need a very high protein diet and a calorie deficit while doing strength training at the same time. BMI is useless when talking about muscle definition. Arnold Schwarzenegger had a BMI of 40 in his prime. Resources? - check out the recent book by Alan Aragon.

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