How do I lose body fat?

PearlAng

I've done it before in a very unhealthy way and long story short, I'm at a stable, healthy weight for my height and I've been maintaining this weight for a few months. I tend to fluctuate between 22-24% bf and I don't really mind it, but how would I go about losing some? Thanks!

wheird

Glad you asked!

1. Eat a moderate deficit. Calculate your TDEE and subtract 250-500 calories from that number. At your bodyfat, I would suggest closer to 250.

2. Eat enough protein and fat. Approximately .8-1g of protein per pound of lean body mass and .35g of fat per pound of bodyweight.

3. Perform some form of resistance (strength) training 2-4x per week.

Doing this will help you to shed bodyfat while retaining lean muscle.

PearlAng

Thanks, that's helpful! I usually do some form I strength training 4-5 x a week along with cardio almost every day. Some days I don't eat around my TDEE though, and some days I'm sure it's more. Maybe it evens out, but at least I know now!

PearlAng

After calculating, it seems I should be eating around 33 grams of fat, and I'm sure that I eat more than that daily. Could this be a factor?

SunofaBeach14

Protein and fat numbers are minimums, not maximum, just stay under your calorie goals.

The one think I'd add to the above, is buy a food scale and use it to weigh all your food.

psuLemon

Thanks, that's helpful! I usually do some form I strength training 4-5 x a week along with cardio almost every day. Some days I don't eat around my TDEE though, and some days I'm sure it's more. Maybe it evens out, but at least I know now!

If you eat your TDEE, you will not lose weight.. you want to eat below it. Additionally, if you struggle to eat a lot of calories, I would suggest dropping cardio to 2 days a week. There is no reason to do that much cardio, especially if you are working to maintain you muscle mass. Lots of cardio = high calorie burns = more calories required.