fat loss... how do i do it

thekyleo
thekyleo Posts: 632 Member
in Health and Weight Loss
I'm looking to drop body fat. Currently at 23%. I recently adjusted my calories from 2100 to 1800. I lift about 5 days a week and do cardio the other 3. I guess I don't know where to start to learn about dropping bodyfat. Any help would be appreciated

Replies

  • nikkiclaire123
    nikkiclaire123 Posts: 119
    try a high protein diet.
  • thekyleo
    thekyleo Posts: 632 Member
    try a high protein diet.

    I am currently on a high protein diet. I usually shoot between 150g and 175g daily. I don't know if I need to increase that but I feel its hard to get that much protein and still stay within my calorie goal
  • nomeejerome
    nomeejerome Posts: 2,616 Member
    Re-read your cheat foods thread.
  • PinkCoconut
    PinkCoconut Posts: 655 Member
    What's your cardio like? HIIT tracking is AWESOME for fat loss! Also, how's your sugar content? Sugar is a fat loss killer! Also, how long have you been doing this for? I know with fat loss it can seem like it takes forEVER to see results but as long as you stay consistent you'll start to see progress over time, take lots of photos!
  • thekyleo
    thekyleo Posts: 632 Member
    Re-read your cheat foods thread.

    WAT?
  • rockstar2b66
    rockstar2b66 Posts: 54
    I'm having the same issue. I'm at 22%. I'm only in week 3 though and I've recently upped my protein.
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    Re-read your cheat foods thread.

    Yeah this.
  • Lizzy622
    Lizzy622 Posts: 3,705 Member
    I see a lot of protein bars which are high in carbs and probably sugar. You should probably find a better source of protein. I use an unflavored no sugar added protein powder when I have trouble hitting my protein levels.
  • Unknown
    Unknown
    This content has been removed.
  • thekyleo
    thekyleo Posts: 632 Member
    I'm looking to drop body fat. Currently at 23%. I recently adjusted my calories from 2100 to 1800. I lift about 5 days a week and do cardio the other 3. I guess I don't know where to start to learn about dropping bodyfat. Any help would be appreciated

    You again????
    yes, I am genuinely asking for help.
  • thekyleo
    thekyleo Posts: 632 Member
    Re-read your cheat foods thread.

    Yeah this.

    am I missing something here?
  • thekyleo
    thekyleo Posts: 632 Member
    done
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    Re-read your cheat foods thread.

    Yeah this.

    am I missing something here?

    http://www.myfitnesspal.com/topics/show/1114739-cutting-out-all-cheat-foods
  • thekyleo
    thekyleo Posts: 632 Member
    Re-read your cheat foods thread.

    Yeah this.

    am I missing something here?

    http://www.myfitnesspal.com/topics/show/1114739-cutting-out-all-cheat-foods

    yes I've read it and that wasn't a very productive thread. mostly my fault
  • jwdieter
    jwdieter Posts: 2,582 Member
    Maybe just adjust your timeframe expectations. If you're working out and eating at a deficit, you'll drop body fat.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Re-read your cheat foods thread.

    Yeah this.

    am I missing something here?

    oh its this guy again ...
    http://www.myfitnesspal.com/topics/show/1114739-cutting-out-all-cheat-foods
  • ndj1979
    ndj1979 Posts: 29,136 Member
    eat in calorie deficit..

    /end thread
  • thekyleo
    thekyleo Posts: 632 Member
    eat in calorie deficit..

    /end thread

    ok
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I'm looking to drop body fat. Currently at 23%. I recently adjusted my calories from 2100 to 1800. I lift about 5 days a week and do cardio the other 3. I guess I don't know where to start to learn about dropping bodyfat. Any help would be appreciated

    Ummm....well, sounds like you're eating at a deficit of calories...thus you will drop body fat. That is all. That is how you do it...it just takes time.

    Also, keep in mind that the closer you are to a healthy BF%, the tougher and slower it's going to be. People can quite literally spend years working on their gut.
  • alyhuggan
    alyhuggan Posts: 717 Member
    I lift about 5 days a week and do cardio the other 3.

    8 days in a week? What is this black magic?!
  • thekyleo
    thekyleo Posts: 632 Member
    I lift about 5 days a week and do cardio the other 3.

    8 days in a week? What is this black magic?!

    yea sorry, i'm not a smart person
  • dym123
    dym123 Posts: 1,670 Member
    Never mind
  • dunnodunno
    dunnodunno Posts: 2,290 Member
    I lift about 5 days a week and do cardio the other 3.

    8 days in a week? What is this black magic?!

    Well The Beatles did have a song called Eight Days A Week LOL.
  • richardheath
    richardheath Posts: 1,276 Member
    Re-read your cheat foods thread.

    Yeah this.

    am I missing something here?

    http://www.myfitnesspal.com/topics/show/1114739-cutting-out-all-cheat-foods

    yes I've read it and that wasn't a very productive thread. mostly my fault

    I think people are pointing to that because it is essentially the same question as this one.

    In that, you talked about cutting out cheat food to help lower your caloric intake. Here, you are asking how to lower your %bf. Well, these are very closely related.

    You lower your %bf by eating at a modest deficit and lifting heavy to maintain lean body mass.

    One way to achieve such a deficit is by cutting out cheat foods - by which, I understand calorie-dense foods that put you over your daily allotment. Another would be to keep the cheat foods (but maybe eat less) and cut something else, such as a few carbs here or there. Another would be to up the intensity of your exercise, say by swapping out a steady state cardio session (a run say) with HIIT.

    There are plenty of ways to create the deficit, and you probably know what will work best for you. So chose that method. But to lose weight, a deficit is all that is absolutely required. [To lose fat, a deficit and heavy lifting are both needed.]
  • alyhuggan
    alyhuggan Posts: 717 Member
    I lift about 5 days a week and do cardio the other 3.

    8 days in a week? What is this black magic?!

    Well The Beatles did have a song called Eight Days A Week LOL.

    Then the secret is listen to the Beatles and you lose weight!
  • melkhamilton
    melkhamilton Posts: 22
    I Zumba to The Beatles, so technically, yeah!
  • ozkis
    ozkis Posts: 1
    Fat loss can be tricky, however if you are able to consume the right nutrients and combine it with good workouts the fat will melt away. I found this site really helpful: www.fitnessnumber1.com

    Good Luck!
  • thekyleo
    thekyleo Posts: 632 Member
    Fat loss can be tricky, however if you are able to consume the right nutrients and combine it with good workouts the fat will melt away. I found this site really helpful: www.fitnessnumber1.com

    Good Luck!

    thank you, I will check out the site

Categories