Is there some magic way to lower body fat??
Replies
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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.
Have macros at 40/30/30 right now - should protein be higher percentage maybe?
Thanks :-)0 -
I think the problem for many of us is figuring out what the deficit needs to be.
Yes - agreed!0 -
Yeah. There is actually.
Its called 'Eating Less Fat'.
Does not compute. I go over on fat every day and I have been losing body fat like champ lately. I haven't lost a pound in almost a year, but I have gone down 2 sizes. Heavy lifting does it for me!0 -
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.
Have macros at 40/30/30 right now - should protein be higher percentage maybe?
Thanks :-)
depending on your caloric intake 30% should be high enough, provided you are eating enough total cals. A rule of thumb is 1 gram per lb of lean body mass, if you don't know your BF% aim for 0.8 grams per lb of goal weight, as a minimum.
so if you only eat 1000 cals/day that would only be 75 grams of protein, in that case 30% isn't enough, though if you eat 1600 cals that would be 120 grams and would probably be enough.0 -
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.
Thank you - appreciate the feedback :-)0 -
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.
^^basically this.0 -
Yeah. There is actually.
Its called 'Eating Less Fat'.
Fat in food does not create body fat.0 -
More like eating less wheat or sweets. Fat doesn't get stored as fat.Yeah. There is actually.
Its called 'Eating Less Fat'.
Two completely incorrect posts in a row. How embarrassing. The Magical Misinformation Bunny must have hopped through and left advice-pellets.0 -
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.
No, i don't think so. You're essentially saying eating more fat makes a person fat, and that eating less fat makes a person's body fat less. This is not true at all.
Look at people who work out and eat high fat foods and have low body fat. There's plenty here at the forums.0 -
I think the problem for many of us is figuring out what the deficit needs to be.
I think the bigger problem(s) are:
1 - lack of patience...everyone want all of the weight gone right this minute...never mind the fact that it took years and even decades to put on.
2 - inaccurate estimations of intake and output.
3 - Inconsistency with dietary adherence
4- A complete lack of understanding of essential and proper nutrition
5 - A complete lack of understanding and refusal to make any effort to understand how these various calculators work with their applicable methods.
For the most part, unless you have a medical condition or something else going on that makes you a statistical outlier, any of these calculators are going to give you a fair estimation of how many calories you should be eating to lose, maintain, or gain depending on what you put in for your goals. You may have to make some minor tweaks here and there, but ultimately, it is generally user error due to those things I mentioned above that are more the issue...if you're truly doing everything right then it is advisable to see a doctor because it is likely that something else is going on.
Really though, much of this comes down to patience pure and simple....especially once you get to a healthy BF% but you still want to trim some excess fat. Your body just isn't going to shed those little fat stores quickly and really, at that point it's largely about body re-comp/comp work which is detail work...and as with any detail work, it takes a looooonnnnnngggggg time. I know people who are nice and trim everywhere and look great...but they've been working on their last little bit of belly for YEARS (not days or weeks or months)....that's where people really go wrong....they have to understand that this is a life long endeavor, not something that just stops at some point.0 -
More like eating less wheat or sweets. Fat doesn't get stored as fat.Yeah. There is actually.
Its called 'Eating Less Fat'.
Two completely incorrect posts in a row. How embarrassing. The Magical Misinformation Bunny must have hopped through and left advice-pellets.
Comical isnt it.0 -
More like eating less wheat or sweets. Fat doesn't get stored as fat.Yeah. There is actually.
Its called 'Eating Less Fat'.
Close, but no cigar.
Just eat less then maintenance and you'll lose fat.0 -
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.
Simple enough to understand without getting into the complicated reasons why.
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More like eating less wheat or sweets. Fat doesn't get stored as fat.Yeah. There is actually.
Its called 'Eating Less Fat'.
Two completely incorrect posts in a row. How embarrassing. The Magical Misinformation Bunny must have hopped through and left advice-pellets.
Comical isnt it.
I almost choked reading it.0 -
More like eating less wheat or sweets. Fat doesn't get stored as fat.Yeah. There is actually.
Its called 'Eating Less Fat'.
wheat, you say?
0 -
I think the problem for many of us is figuring out what the deficit needs to be.
I think the bigger problem(s) are:
1 - lack of patience...everyone want all of the weight gone right this minute...never mind the fact that it took years and even decades to put on.
2 - inaccurate estimations of intake and output.
3 - Inconsistency with dietary adherence
4- A complete lack of understanding of essential and proper nutrition
5 - A complete lack of understanding and refusal to make any effort to understand how these various calculators work with their applicable methods.
For the most part, unless you have a medical condition or something else going on that makes you a statistical outlier, any of these calculators are going to give you a fair estimation of how many calories you should be eating to lose, maintain, or gain depending on what you put in for your goals. You may have to make some minor tweaks here and there, but ultimately, it is generally user error due to those things I mentioned above that are more the issue...if you're truly doing everything right then it is advisable to see a doctor because it is likely that something else is going on.
Really though, much of this comes down to patience pure and simple....especially once you get to a healthy BF% but you still want to trim some excess fat. Your body just isn't going to shed those little fat stores quickly and really, at that point it's largely about body re-comp/comp work which is detail work...and as with any detail work, it takes a looooonnnnnngggggg time. I know people who are nice and trim everywhere and look great...but they've been working on their last little bit of belly for YEARS (not days or weeks or months)....that's where people really go wrong....they have to understand that this is a life long endeavor, not something that just stops at some point.
I really needed to hear the patience part of this. Thank you.0 -
I think the problem for many of us is figuring out what the deficit needs to be.
I think the bigger problem(s) are:
1 - lack of patience...everyone want all of the weight gone right this minute...never mind the fact that it took years and even decades to put on.
2 - inaccurate estimations of intake and output.
3 - Inconsistency with dietary adherence
4- A complete lack of understanding of essential and proper nutrition
5 - A complete lack of understanding and refusal to make any effort to understand how these various calculators work with their applicable methods.
For the most part, unless you have a medical condition or something else going on that makes you a statistical outlier, any of these calculators are going to give you a fair estimation of how many calories you should be eating to lose, maintain, or gain depending on what you put in for your goals. You may have to make some minor tweaks here and there, but ultimately, it is generally user error due to those things I mentioned above that are more the issue...if you're truly doing everything right then it is advisable to see a doctor because it is likely that something else is going on.
Really though, much of this comes down to patience pure and simple....especially once you get to a healthy BF% but you still want to trim some excess fat. Your body just isn't going to shed those little fat stores quickly and really, at that point it's largely about body re-comp/comp work which is detail work...and as with any detail work, it takes a looooonnnnnngggggg time. I know people who are nice and trim everywhere and look great...but they've been working on their last little bit of belly for YEARS (not days or weeks or months)....that's where people really go wrong....they have to understand that this is a life long endeavor, not something that just stops at some point.
^^^ What this guy said ^^^0 -
More like eating less wheat or sweets. Fat doesn't get stored as fat.Yeah. There is actually.
Its called 'Eating Less Fat'.
wheat, you say?
I giggled0 -
More like eating less wheat or sweets. Fat doesn't get stored as fat.Yeah. There is actually.
Its called 'Eating Less Fat'.
Two completely incorrect posts in a row. How embarrassing. The Magical Misinformation Bunny must have hopped through and left advice-pellets.
Comical isnt it.
Indeed it is.0 -
Yeah. There is actually.
Its called 'Eating Less Fat'.
erm..no....my diet includes plenty of fat daily & I maintain my bf % at under 18%0 -
"Short" answer...
1. Eat as "clean" as possible
1A. low fats, controlled carbs, suggested higher protein intake
2. Weight training so that your body can burn any stored fat while you are not working out
3. Cardio in the proper heat rate range <KEY TO EXELERATED BODY FAT % LOSS>
3A. yes it says key but it is pointless without the other things so focus on them also.0 -
NO"Short" answer...
1. Eat as "clean" as possible
1A. low fats, controlled carbs, suggested higher protein intake
2. Weight training so that your body can burn any stored fat while you are not working out
3. Cardio in the proper heat rate range <KEY TO EXELERATED BODY FAT % LOSS>
3A. yes it says key but it is pointless without the other things so focus on them also.0 -
why do you say no?0
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1. Not necessary, neither is 1A. actually fat is essential and healthy to eat (for healthy digestive system, hair, nails, skin, etc)"Short" answer...
1. Eat as "clean" as possible
1A. low fats, controlled carbs, suggested higher protein intake
2. Weight training so that your body can burn any stored fat while you are not working out
3. Cardio in the proper heat rate range <KEY TO EXELERATED BODY FAT % LOSS>
3A. yes it says key but it is pointless without the other things so focus on them also.
2. Yes, but the reason is to retain the muscle you already have while in a deficit, body will burn stored fat and muscle in a deficit, strength training helps the body take a higher % from fat, vs the lean muscle.
3. No need, you can get the deficit by diet alone, but cardio allows you to eat more and achieve the same deficit.0 -
Nonsense, fat does not turn to fat, it's not the way it works.0
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Really though, much of this comes down to patience pure and simple....especially once you get to a healthy BF% but you still want to trim some excess fat. Your body just isn't going to shed those little fat stores quickly and really, at that point it's largely about body re-comp/comp work which is detail work...and as with any detail work, it takes a looooonnnnnngggggg time. I know people who are nice and trim everywhere and look great...but they've been working on their last little bit of belly for YEARS (not days or weeks or months)....that's where people really go wrong....they have to understand that this is a life long endeavor, not something that just stops at some point.
Now this I can understand - ty0 -
Yeah. There is actually.
Its called 'Eating Less Fat'.
erm..no....my diet includes plenty of fat daily & I maintain my bf % at under 18%
Oh for goodness sake. There obviously is no 'magic' way to reduce body fat, but eating less of it is a good place to start (I was being ironic.....?.....)0 -
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.
Eating fat does not automatically lead to fat storage in the body. Eating more calories than you burn off is what leads to fat storage, even if you eat no fat at all. Surplus calories are stored as fat, so it's the total amount of calories you eat that counts, not what percentage of them come from fat. If you burn off more than you eat, it could be all fat and you'll still lose fat (although there's a risk of losing muscle too if you're not getting enough protein). You need to eat less overall, as the person above said. Stay within your calorie goal and you can eat fat and still lose fat.
OP: eat less than you burn off, ensure you're getting a balanced diet including plenty of protein, and do exercise that works the muscles hard. What you need to aim for is to preserve your muscle mass and bone density, while burning off just fat. You do that with a small calorie deficit plus adequate protein and working your muscles hard (heavy lifting is usually what's recommended but bodyweight exercise programmes can also work for this). As your body fat percentage is within the healthy range (18-28% for women) you need to take the fat loss slowly, because you're more at risk of losing muscle mass along with the fat than someone who's carrying too much body fat (which isn't you, btw, you're at the high end of the healthy range). It may be slow but the important thing is that you're burning just fat and nothing else.0 -
More like eating less wheat or sweets. Fat doesn't get stored as fat.Yeah. There is actually.
Its called 'Eating Less Fat'.
Two completely incorrect posts in a row. How embarrassing. The Magical Misinformation Bunny must have hopped through and left advice-pellets.
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Eric is spot on!!0
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