Is there some magic way to lower body fat??

Jess830409

Ok, not magic, but what has worked for you guys?

Just had my body fat % measured yesterday and even though I have taken off 30+ lbs I am coming in at 27% body fat...not very happy about that number and wondering what is the trick to getting it down to the low to mid 20's at least?

Is it in the macros??
% of cardio vs. strength??
Water consumption??

Or is it just a waiting game if you are doing things the slow and steady and healthy way?
Any advice?

eldamiano

Yeah. There is actually.

Its called 'Eating Less Fat'.

I_Will_End_You

There is no trick. Eat at a calorie deficit, lifting weights helps.

Holly_Roman_Empire

Eating less = weight loss.

Strength training and generous protein = maintaining muscle during fat loss.

That's the only formula I know. It really is a waiting game, if you're still eating in a deficit.

missylectro

Yeah. There is actually.

Its called 'Eating Less Fat'.

More like eating less wheat or sweets. Fat doesn't get stored as fat.

Holly_Roman_Empire

Yeah. There is actually.

Its called 'Eating Less Fat'.

Actually it's just "Eating Less." Fat is good for you.

Jess830409

Yeah. There is actually.

Its called 'Eating Less Fat'.

I wish I would have thought of that ;-)
I get that part - but I am looking for tips on how to move it along and what helps

eric_sg61

Yeah. There is actually.

Its called 'Eating Less Fat'.

More like eating less wheat or sweets. Fat doesn't get stored as fat.

Eating cream of wheat with brown sugar right now. I am sooooooooo fat

eldamiano

Yeah. There is actually.

Its called 'Eating Less Fat'.

Actually it's just "Eating Less." Fat is good for you.

Misleading and wrongly interpreted. The question was how to reduce body fat, not whether fat is unhealthy.

kr1stadee

Yeah. There is actually.

Its called 'Eating Less Fat'.

More like eating less wheat or sweets. Fat doesn't get stored as fat.

What's wrong with wheat?

Eat at a moderate deficit, lift heavy.

Jess830409

Eating less = weight loss.

Strength training and generous protein = maintaining muscle during fat loss.

That's the only formula I know. It really is a waiting game, if you're still eating in a deficit.

Yep, eating at a deficit - not as drastic as when I started, but still aim for a 200-300 calorie deficit per day :-)

Holly_Roman_Empire

Yeah. There is actually.

Its called 'Eating Less Fat'.

Actually it's just "Eating Less." Fat is good for you.

Misleading and wrongly interpreted. The question was how to reduce body fat, not whether fat is unhealthy.

Wrongly interpreted by you, it seems. Eating less fat does not equal automatic body fat loss. That was my point.

TavistockToad

Yeah. There is actually.

Its called 'Eating Less Fat'.

More like eating less wheat or sweets. Fat doesn't get stored as fat.

wheat isnt bad for you either (unless you are allergic of course!)

Kelly_Runs_NC

Eating less = weight loss.

Strength training and generous protein = maintaining muscle during fat loss.

That's the only formula I know. It really is a waiting game, if you're still eating in a deficit.

^This and weight training with cardio.

DannehBoyy

I've learned that drinking more water helps. Also interval training. I'm no expert but i hope these can help you

msf74

Consistent calorie deficit + patience + time

WendyTerry420

Yeah. There is actually.

Its called 'Eating Less Fat'.

More like eating less wheat or sweets. Fat doesn't get stored as fat.

ALL excess food gets stored as fat, regardless of which nutrient.

sourmash1973

Are you getting plenty of protein to preserve LBM? If not, you may be losing weight by wasting muscle. Get your macros in check to lose "fat" efficiently.

cwolfman13

Yeah...eat less, move more.

Mischievous_Rascal

Yeah. There is actually.

Its called 'Eating Less Fat'.

Nope. I eat lots of fat. You need it to help absorb your vitamins and such, and women need it to regulate our hormones. My BF went from 27% to 18% this past year (but only ten pounds lost) with resistance training and walking, and setting my macros to 40C/30F/30P, while eating at a very slight deficit. I strive to have no less than 120g of protein daily, hit my fat macro (about 80g, and I often go over), and fill in the rest with carbs. (Including chocolate, cookies, wine, etc. All the good stuff. )

k8blujay2

Yeah. There is actually.

Its called 'Eating Less Fat'.

I'm sure it's been said already, but I have to say it agian.... consuming fat does not make you fat...

Holly_Roman_Empire

Eating less = weight loss.

Strength training and generous protein = maintaining muscle during fat loss.

That's the only formula I know. It really is a waiting game, if you're still eating in a deficit.

Yep, eating at a deficit - not as drastic as when I started, but still aim for a 200-300 calorie deficit per day :-)

Well, doing cardio will give you a bigger calorie deficit, which will lead to weight loss. If you are happy with your weight, I would just eat at maintenance or a slight calorie deficit and focus more on strength training. That will give you the body composition you're probably looking for. It doesn't have to be weight lifting either, although that's how strength training is most commonly done. Bodyweight exercises are pretty good too.

Danny_Boy13

Eat at a deficit and train, but eating will get you further Some say cardio and others are full blown lifters. IMO I believe that it is best to have a nice balance of both. Just my $0.02.

k8blujay2

It seems like people do well at losing body fat, when they lift heavy and have a well balanced diet with good protein sources in it.

13suzie

Eat shrimp for dinner.

(Magic shrimp.)

Eat tilapia for lunch.

Fish = magic food

Phaedra2014

I think the problem for many of us is figuring out what the deficit needs to be.

chezjuan

Use the guidance in this thread (and the threads it links to) as a guide to set your calorie and macros to meet your fitness goals, and be patient.

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

erickirb

Small deficit (depending on how much you have to lose 200-500 cals/day), this can be diet alone, or a combo of diet and cardio, plenty of protein (to retain lean muscle as you lose weight), Progressive strength training program (again to retain muscle so you lose mostly fat)

Mustang_Susie

Liposuction

Whyareyoumad

Keep doing what you are doing and dont exceed your sugars and carbs in your Macros. Nothing magic about it and it takes time. I was stuck even thought I stayed under my calories, but didnt realize I was exceeding my Macros in certain areas. Once I got that figured out my BF% starting dropping.

PersonalTrainerAndy

Strength training first, cardio second. Also look into hiit training.