body fat reduction

lindsayvernon

I was hoping to get some information on how people here have gone about reducing their body fat. I've been getting more diligent in tracking my foods every day, and I just bought a HRM today on amazon (hopefully will get it next week). I'm working out 3-4 days a week, and its a combination of cardio and strength training. Now I know I don't eat perfect all the time, but I am making the habit of tracking it even if I don't like how it makes my calorie disappear. I know that most of weight loss is diet related so I was hoping to get an idea of what worked for other people, and I hope to incorporate it into my diet over the next few weeks (I'm really trying to take this one step at a time to reduce my chances of failing).

Any help would be great!

Phoenix_Warrior

Use a digital food scale for everything you can, only measuring cup for liquids. Log everything. Eat high protein, approximately one gram of it per pound of lean body mass, I believe to help retain LBM. There's not really a particular diet you need, as long as you're at a deficit and hitting your macros (find nutrient dense food you enjoy), that will be the best way to reduce body fat. After seeing some of the great results from others, I also lift heavy. If interested StrongLifts or new rules of lifting for women, starting strength, etc are great to get you started. Check out the group Eat, Train, Progress. Read the stickies and good luck!!

FP4HSharon

If you're talking about losing body fat & not just weight, then you can only lose so much with diet, eventually you'll have to exercise. The closer you get to your goal, the more you'll have to exercise to continue reducing body fat. But ANY good program should include diet AND exercise.

lcfairbairn74

You sound like you're on the right path to me! I second the food scale as a necessity. Weigh everything in grams as it's more accurate. I would also set your macros to 40/30/30 (carbs, protein, fats) if you haven't already, as MFP sets carbs quite high and protein quite low. Best of luck on your journey! :flowerforyou:

jacksonpt

Moderate calorie deficit + high intensity exercise (heavy lifting, HIIT, etc) + lots and lots and lots of patience.

Greenrun99

Moderate calorie deficit + high intensity exercise (heavy lifting, HIIT, etc) + lots and lots and lots of patience.

Stage14

To reduce body fat as opposed to just overall weight, I eat at a smaller calorie deficit and lift heavy weights to help preserve muscle. It's a slower road than a bigger deficit and cardio, but so worth it now that I'm seeing my measurements shrink.