How to reduce body fat percentage

youmnahm96

I know this question gets asked a lot but I have been losing weight for a while and can't seem to lose any of the fat on my stomach, hips, and lower back so I'd like to get some feedback.

In my specific case, I'm a 5'4.5" female, 130 pounds, and I'm not strong or athletic but I workout 20 minutes a day (Ripped in 30). For someone who has difficulty mastering strength training routines, what advice would you give on how to lose that excess fat?

I also try to get as much protein in as possible at every meal through eggs, fish or meat, pistachios and cottage cheese. Most of my carbs come from fruit and vegetables (although sometimes I eat cereal or bread in the morning). So what say you, MFP?

sahill314

first i would recommend you follow me at sahill314 ill keep you accountable. i would recommend a keto diet which is high in fat moderate/low in protein and low in carb. ways to do this are eating eggs for breakfast eating atkins meals and shakes, cooking with coconut oil, grassfed butter, mct oil or adding any of those to your coffee if you drink coffee in the mourning. i personally just use coconut oil in my coffee but my buddy is a powerlifter and does all three while being on a keto diet and has a very low bf%

TheGymGypsy

Please do not follow a low carb diet, or restrict anything for that matter. It's all nonsense. What you need to do is build muscle. That is the only way to increase your lean body mass which will in turn increase your metabolism and help you lose fat. I would recommend looking up a really simple beginner plan like Stronglifts 5x5 or Starting Strength.

firstsip

I know this question gets asked a lot but I have been losing weight for a while and can't seem to lose any of the fat on my stomach, hips, and lower back so I'd like to get some feedback.

In my specific case, I'm a 5'4.5" female, 130 pounds, and I'm not strong or athletic but I workout 20 minutes a day (Ripped in 30). For someone who has difficulty mastering strength training routines, what advice would you give on how to lose that excess fat?

I also try to get as much protein in as possible at every meal through eggs, fish or meat, pistachios and cottage cheese. Most of my carbs come from fruit and vegetables (although sometimes I eat cereal or bread in the morning). So what say you, MFP?

I'm curious as to what you mean by this. Do you have trouble with form, or lifting the weights? Both only require dialing down and practicing. You'll still be getting benefits, and THEN you can up weights.

And don't listen to users who suggest you "follow" them. A keto diet is not necessary for reducing body fat.

The best method of reducing body fat is eating at a deficit combined with preserving LBM, which is best achieved through strength training, particularly heavy lifting.

youmnahm96

Please do not follow a low carb diet, or restrict anything for that matter. It's all nonsense. What you need to do is build muscle. That is the only way to increase your lean body mass which will in turn increase your metabolism and help you lose fat. I would recommend looking up a really simple beginner plan like Stronglifts 5x5 or Starting Strength.

This is probably going to sound dumb but are these programs that can be followed at home, because I have no access to a gym and work only with dumbbells...

youmnahm96

I know this question gets asked a lot but I have been losing weight for a while and can't seem to lose any of the fat on my stomach, hips, and lower back so I'd like to get some feedback.

In my specific case, I'm a 5'4.5" female, 130 pounds, and I'm not strong or athletic but I workout 20 minutes a day (Ripped in 30). For someone who has difficulty mastering strength training routines, what advice would you give on how to lose that excess fat?

I also try to get as much protein in as possible at every meal through eggs, fish or meat, pistachios and cottage cheese. Most of my carbs come from fruit and vegetables (although sometimes I eat cereal or bread in the morning). So what say you, MFP?

I'm curious as to what you mean by this. Do you have trouble with form, or lifting the weights? Both only require dialing down and practicing. You'll still be getting benefits, and THEN you can up weights.

And don't listen to users who suggest you "follow" them. A keto diet is not necessary for reducing body fat.

The best method of reducing body fat is eating at a deficit combined with preserving LBM, which is best achieved through strength training, particularly heavy lifting.

What I meant was that I struggle with form when strength training; I don't follow a specific diet, I just try to fit in whatever foods will fill me up and still provide me with the right nutrients. My worry is that I have made a lot of healthy adjustments while eating at a deficit but have seen no results; I'm not sure if its the food or the exercise I'm doing wrong - or is it just how my body was meant to be

firstsip

I know this question gets asked a lot but I have been losing weight for a while and can't seem to lose any of the fat on my stomach, hips, and lower back so I'd like to get some feedback.

In my specific case, I'm a 5'4.5" female, 130 pounds, and I'm not strong or athletic but I workout 20 minutes a day (Ripped in 30). For someone who has difficulty mastering strength training routines, what advice would you give on how to lose that excess fat?

I also try to get as much protein in as possible at every meal through eggs, fish or meat, pistachios and cottage cheese. Most of my carbs come from fruit and vegetables (although sometimes I eat cereal or bread in the morning). So what say you, MFP?

I'm curious as to what you mean by this. Do you have trouble with form, or lifting the weights? Both only require dialing down and practicing. You'll still be getting benefits, and THEN you can up weights.

And don't listen to users who suggest you "follow" them. A keto diet is not necessary for reducing body fat.

The best method of reducing body fat is eating at a deficit combined with preserving LBM, which is best achieved through strength training, particularly heavy lifting.

What I meant was that I struggle with form when strength training; I don't follow a specific diet, I just try to fit in whatever foods will fill me up and still provide me with the right nutrients. My worry is that I have made a lot of healthy adjustments while eating at a deficit but have seen no results; I'm not sure if its the food or the exercise I'm doing wrong - or is it just how my body was meant to be

Form is all about practice. You didn't know how to balance yourself to learn to ride a bike right away. Your body had to learn.

Look up different videos on form for lifting techniques. The big ones used by the suggest programs are often Squats, Deadlifts, Overhead or Military Press, and Bench Press. Rows tend to be incorporated as well (though form differs from barbell to dumbbell).

Get something light. Practice. Record yourself doing it. Notice what you're doing wrong. Repeat until you have it down.

THEN add weights. LIGHT. There is *no* shame in benching five pounds or squatting with ten if it helps you learn proper form.

You can learn to have proper form, and then tackle lifting, the best bet for reducing body fat %.

If you open your diary, we can give you some input. If you're not eating too low calorie, or too low on any one macro, diet is probably not as responsible for your lifting difficulties as much as your failure to practice form before adding weights (or lifting too heavy, too soon!)

TheGymGypsy

If you want to strength train at home I would recommend investing in some 5-10 lb dumbbells and following work outs on youtube. Jillian Michaels has some good one, and if you don't have any equipment you can look up blogiates. She has a ton of free body weight based pilates work outs that are killer!

Springfield1970

first i would recommend you follow me at sahill314 ill keep you accountable. i would recommend a keto diet which is high in fat moderate/low in protein and low in carb. ways to do this are eating eggs for breakfast eating atkins meals and shakes, cooking with coconut oil, grassfed butter, mct oil or adding any of those to your coffee if you drink coffee in the mourning. i personally just use coconut oil in my coffee but my buddy is a powerlifter and does all three while being on a keto diet and has a very low bf%

Are you having a laugh?
She's 18.
She loves cookies.

OP I went a bit loopy when I low carbed. It would be good to see your diary. You're in a similar place to where I was before I learnt about cutting, bulking and building muscle. On normal, everyday foods.(but with adequate protein).

jos05

Please do not follow a low carb diet, or restrict anything for that matter. It's all nonsense. What you need to do is build muscle. That is the only way to increase your lean body mass which will in turn increase your metabolism and help you lose fat. I would recommend looking up a really simple beginner plan like Stronglifts 5x5 or Starting Strength.

Great advice!
You've got to build muscle!!

twixlepennie

I know this question gets asked a lot but I have been losing weight for a while and can't seem to lose any of the fat on my stomach, hips, and lower back so I'd like to get some feedback.

In my specific case, I'm a 5'4.5" female, 130 pounds, and I'm not strong or athletic but I workout 20 minutes a day (Ripped in 30). For someone who has difficulty mastering strength training routines, what advice would you give on how to lose that excess fat?

I also try to get as much protein in as possible at every meal through eggs, fish or meat, pistachios and cottage cheese. Most of my carbs come from fruit and vegetables (although sometimes I eat cereal or bread in the morning). So what say you, MFP?

I had to go almost 20lbs below my original goal weight and have a bmi in the 19 range, before I finally got to the point where I was satisfied with how my body looked. I'm 5ft, 6in, have a maintenance range of 117.5-120lbs and have a bf% somewhere in the 17% range. For me it was all about losing the weight. I started strength training after all of of this had happened and it's doing some fine tuning, but it's not magical or anything :laugh: I had to get rid of the excess weight.

twixlepennie

Please do not follow a low carb diet, or restrict anything for that matter. It's all nonsense. What you need to do is build muscle. That is the only way to increase your lean body mass which will in turn increase your metabolism and help you lose fat. I would recommend looking up a really simple beginner plan like Stronglifts 5x5 or Starting Strength.

This is probably going to sound dumb but are these programs that can be followed at home, because I have no access to a gym and work only with dumbbells...

If you're looking for a really good beginner's program, to ease your way into strength training, I highly recommend Mark Lauren's Body By You program, from his book Body By You. I got it for under $20 at a bookstore buy my local library carries it too I've been doing it for about 6 weeks now and LOVE it! It's 3 days a week/30 minutes a time and you don't need any extra equipment. Lauren is pretty well respected and his programs are solid.

catfive1

Mark Lauren also has a program called "You are your own gym". It is a bodyweight program that can be done at home without needing any special equipment. You can download it to your phone. Easy to follow with good progression.

albayin

Please do not follow a low carb diet, or restrict anything for that matter. It's all nonsense. What you need to do is build muscle. That is the only way to increase your lean body mass which will in turn increase your metabolism and help you lose fat. I would recommend looking up a really simple beginner plan like Stronglifts 5x5 or Starting Strength.

This is probably going to sound dumb but are these programs that can be followed at home, because I have no access to a gym and work only with dumbbells...

p90x?

youmnahm96

Please do not follow a low carb diet, or restrict anything for that matter. It's all nonsense. What you need to do is build muscle. That is the only way to increase your lean body mass which will in turn increase your metabolism and help you lose fat. I would recommend looking up a really simple beginner plan like Stronglifts 5x5 or Starting Strength.

This is probably going to sound dumb but are these programs that can be followed at home, because I have no access to a gym and work only with dumbbells...

If you're looking for a really good beginner's program, to ease your way into strength training, I highly recommend Mark Lauren's Body By You program, from his book Body By You. I got it for under $20 at a bookstore buy my local library carries it too I've been doing it for about 6 weeks now and LOVE it! It's 3 days a week/30 minutes a time and you don't need any extra equipment. Lauren is pretty well respected and his programs are solid.

Thanks for the suggestion, I think I'll try this program. As for the weight loss, I just hope I can remain patient enough.

youmnahm96

Please do not follow a low carb diet, or restrict anything for that matter. It's all nonsense. What you need to do is build muscle. That is the only way to increase your lean body mass which will in turn increase your metabolism and help you lose fat. I would recommend looking up a really simple beginner plan like Stronglifts 5x5 or Starting Strength.

This is probably going to sound dumb but are these programs that can be followed at home, because I have no access to a gym and work only with dumbbells...

p90x?

I debated that for a while but like I said, I'm not very strong or athletic so I don't want a program that I will probably do completely wrong and not get a useful burn out of

youmnahm96

first i would recommend you follow me at sahill314 ill keep you accountable. i would recommend a keto diet which is high in fat moderate/low in protein and low in carb. ways to do this are eating eggs for breakfast eating atkins meals and shakes, cooking with coconut oil, grassfed butter, mct oil or adding any of those to your coffee if you drink coffee in the mourning. i personally just use coconut oil in my coffee but my buddy is a powerlifter and does all three while being on a keto diet and has a very low bf%

Are you having a laugh?
She's 18.
She loves cookies.

OP I went a bit loopy when I low carbed. It would be good to see your diary. You're in a similar place to where I was before I learnt about cutting, bulking and building muscle. On normal, everyday foods.(but with adequate protein).

I can't low carb for a sustained period of time or else I'll just binge on it later. I'll open my diary if that helps

allen_ac

I know this question gets asked a lot but I have been losing weight for a while and can't seem to lose any of the fat on my stomach, hips, and lower back so I'd like to get some feedback.

There's no such thing as spot reduction for fat loss , e.g. you can't target a spot to lose fat for a specific area

If you are losing weight but haven't seemingly lost fat on your stomach/hips/back, (you probably have), that's because of your genetics that you happen to gain more weight in those areas. Once you reduce your overall body fat % continually, it will all start to decrease together

Also female genetics tend to hold higher body fat in those areas you mentioned

The general rule of thumb is, the first place you put on fat is the last place you lose it

WalkingAlong

I have made a lot of healthy adjustments while eating at a deficit but have seen no results; I'm not sure if its the food or the exercise I'm doing wrong - or is it just how my body was meant to be

You're at a very healthy weight and your ticker says you have seen terrific results. You are not going to ever have no visible fat on your belly and thighs, as long as you're a female at a healthy weight. No one looks like the girls in magazines, not even them.

Springfield1970

Hi again

I see your goal is to be 120lb. You may find that sometime between 130 and there your lower half just suddenly whooshes off. Keep measurements of hips, widest part of hips, upper thigh and calf.

I'm 5'7" and get the whoosh at 126lb, under that and it gets too skinny. Everyone is different. I am fine boned and narrow and my weight goes on my bum and thighs first and comes off last.

Lifting heavy weights and particularly dead lifting and squatting has made a massive difference to my shape. My butt makes the silly men at the gym pull faces(they know better but they can't halp themselves) lol.

Your diary looks good. Try and build your diet around your protein a bit more so you get a gram per pound of Lean body mass which I guess is 100-110 for you...

Spiderkeys

Starting to understand now what body fat is, a few weeks after taking my measurements I got an estimated body fat % of a all time low 22%, then as the weeks when on and my weight drops, its gone up to 24%, maybe its time I recorded my measurements again... :explode:

SezxyStef

Starting to understand now what body fat is, a few weeks after taking my measurements I got an estimated body fat % of a all time low 22%, then as the weeks when on and my weight drops, its gone up to 24%, maybe its time I recorded my measurements again... :explode:

If your bodyfat is going up that is an indication that the weight lost is actually LBM.

I peeked at your diary and you have your calories set at 1600???? for a guy ...Yah no. And you don't even get that in....I see days at 1200...holy crap

And your protien 84g and you don't even come close????

If you want to lose weight and maintain LBM you need to up your protien significantly...mine as a woman at 165 is set at min 120g and my calories are at 1600 and I hit it everyday...usually over a bit.

Start some resistence training as well...

Spiderkeys

Starting to understand now what body fat is, a few weeks after taking my measurements I got an estimated body fat % of a all time low 22%, then as the weeks when on and my weight drops, its gone up to 24%, maybe its time I recorded my measurements again... :explode:

If your bodyfat is going up that is an indication that the weight lost is actually LBM.

I peeked at your diary and you have your calories set at 1600???? for a guy ...Yah no. And you don't even get that in....I see days at 1200...holy crap

And your protien 84g and you don't even come close????

If you want to lose weight and maintain LBM you need to up your protien significantly...mine as a woman at 165 is set at min 120g and my calories are at 1600 and I hit it everyday...usually over a bit.

Start some resistence training as well...

Ahh I see, some days my protein take is more than good, veggys, fruit, and chicken helps, but yeah I gotta do strength training, all I do is walk the dog for an hour everyday, now im only 3-5kg from the so called ideal weight, yeah im gonna be stuck with my belly fat if i dont do something soon, I would eat more but eating healthy is expensive for me enough at it is, Ive trained myself in a ridicously low cariore diet, I feel full very easily.