I am very interested in lowering body fat!

Krisydee103

I am very interested in knowing everything I can about lowering body fat. I would like to have a body fat percentage of 15%. I have done some research and this is what I have come up with:
- Consume 50-100 grams of Carbs a day only
- Work out in a metabolic state (Either morning or 3-4 hours after a meal)
- Drink ONLY water
- Some use steroids for this - I am not interested in this method
- Minimize fruit - only eat on work out days
- STRICT diet (paleo or ketosis)
- NO ALCHOOL
I need more advice and more details involving reducing body fat. I've done my homework but I need a review from some experts. Thank you so much in advance!

ntdrive

Lift weights

eryquem

I hate to say it, but it would seem that your research method needs improvement.

There's tons of scientific, study-based data out there. And absolutely none of the points you've listed are in any way necessary, or even beneficial, to lowering body fat.

Sorry.

6ronXtreme9

Lift weights

^^this!

ashleearoha

All those things you listed are crazy haha.
Lift heavy weights, eat protein rich meals, eat often, limit carbs to morning and after a workout (this is just me, everyone is different) and try not to sit on your butt all day. Also HIIT a few times a week and some longer slower paced cardio such as high incline on the treadmill are good. Aim to build muscle! hope this helps

Krisydee103

Yes, your post was the only nice and respectable response. Thank you

Krisydee103

Bump

Need some more useful advice... Thanx

Jg04811

I am no doctor or anything but what has worked for me is eating lots of protein and only having good fats. I have lost a lot of weight and still feel strong. I lift twice a week and do zumba/run the other days. Good luck!!

kr1stadee

Lift heavy.

There's no need to do crazy things. Eat at a small deficit, eat 1g of protein for every pound of LEAN body mass.

If the rest helps you in your mind, then by all means, go ahead!

You most likely not build muscle while eating at a deficit, no matter how small it is, but you will preserve the lean muscle while losing fat.

Just checked your diary, but you won't do yourself any favors by eating as little as you do! You're losing weight, but you're also losing muscle.

(BTW - if someone doesn't agree with your methods, it doesn't mean they aren't being nice and/or respectable. I'm assuming that you came here looking for advice. You are getting advice!)

Krisydee103

You are right.
Thank you.

SezxyStef

Bump

Need some more useful advice... Thanx

You've gotten it.

Lift weights, eat enough protien and eat at a reasonable deficet...I have dropped 8% BF with 3% of being in the first 10 weeks of lifting...

The list of things you had in your OP seems to be off and silly...only eating fruit on workout days...yah okay.

Ashes_To_Beast

Your defenitly on the right track!
I would recommend some weight lifting!
And I would recommend, if you do go on the low carb diet, to have 1 high carb day a week so your body doesnt get used to the low carbs and keeps burning the fat, if you read up on the science behind it you'll see why it makes sence, it has to do with glycogen and insulin levels.

twixlepennie

That's a really low % to aim for-is there a reason why you want to get to that point?

My bf% is around 17 and I got there by eating at a calorie deficit and losing enough weight to get me in the 19bmi range. I didn't eat any special way and I didn't life heavy (only exercise I was doing at the time I had my estimate done was walking 6 days a week, with a couple miles of jogging thrown in every week).

aliceclutz90

I wouldn't do any of the faddy diets and certainly wouldn't cut out fruit is you like it.

Basically if you are in a calorie deficit you will lose fat - I wouldn't personally cut calories too drastically as it's not sustainable and may end up with rapid weight loss followed by gaining it all back when you can't stick to the horribly depressing way of eating.

So calorie deficit of 250 cals per day (you can work out your daily calorie expenditure with a TDEE calculator - google it) and then you can also work out the optimal macronutrient split too with a IIFYM calcuator. I'd say the most important thing is you're getting enough protein (at a seminar yesterday was advised at least 1.5g/kg of body weight is the minimum) as it keeps you full and mix up the rest with carbs and fats, though the calculator will be able to tell you more specifics on that. I think there is a formula for working out macros yourself but at the moment I'm just working on getting enough protein and using the rest of my calories on carbs and fats as I wish... Will see how that works. Hoping if I stay in a deficit I will lose the fat slowly but surely!

Good luck!

Holly_Roman_Empire

I hate to say it, but it would seem that your research method needs improvement.

There's tons of scientific, study-based data out there. And absolutely none of the points you've listed are in any way necessary, or even beneficial, to lowering body fat.

Sorry.

Yeah, your research is bad.

Eat as many carbs as you want. The macros you really need to focus on are protein and fats. Once those goals are met, eat whatever you want. Aim for at least 100 grams of protein and do strength training to retain muscle.

ETA: After reviewing your diary, you need to up your calorie intake. Your goal is 1200, but you're not even meeting that. It's almost impossible to meet your protein goal on that few calories. You'll lose weight that way, but you won't lower your body fat percentage because you'll be losing muscle as well as fat.