Body Fat

Sirinya55

I'm 5'5 127lbs and recently lost 5% BF, down to 20% (where I am stuck at). My goal is 15-17 range. I run 5-6 days, ave 25 mi/week. Currently following a HM training plan. I don't diet, I don't have food limitation. I think I eat pretty good, except I have to have ice cream every weekend (that's probably the worst thing I eat). I'm no stranger to weights, I just like to run more but I'm going to start more strength training on my rest day. My question is can I get to my goal BF without limiting myself on food? Can someone guide me on how to lower bodyfat without going on a diet?

mdizzle99

In order to lower body fat percentage you will need to burn more calories than you consume. Not limiting (or being aware of) how many calories you consume makes it a shot in the dark.

I'm not sure how you're defining "diet" or whether being aware of calories fits your definition or not.

Sarah4fitness

The more muscle you have on your frame, the easier it will be to get to and maintain a lower body fat percentage. I don't know where you're getting your calculations of body fat, or where your goals come from, but body fat% is extremely difficult to measure accurately, and it's kind of an arbitrary way to measure your fitness goals.

dixiewhiskey

Of course you can... perhaps add heavy lifting. It may make your weight go up but your body fat will go down if you eat more but at a slight deficit

Sirinya55

In order to lower body fat percentage you will need to burn more calories than you consume. Not limiting (or being aware of) how many calories you consume makes it a shot in the dark.

I'm not sure how you're defining "diet" or whether being aware of calories fits your definition or not.

I thought caloric deficit is for weight loss? I try to eat around 1,400. I guess my idea of diet is chicken & broccoli. I've tried all that and it didn't stick

Sirinya55

The more muscle you have on your frame, the easier it will be to get to and maintain a lower body fat percentage. I don't know where you're getting your calculations of body fat, or where your goals come from, but body fat% is extremely difficult to measure accurately, and it's kind of an arbitrary way to measure your fitness goals.

I use an Omron handheld monitor.

schmenge55

Two thoughts: You might want to read the book Racing Weight as it talks a lot about body composition and diet. Second when I had a Dexascan last year i was told, and no idea how true, that where the calories came from was just as important as total calories. Most diets are high in added sugar and those calories go to fat more readily. That si also supported in "Why we Get Fat" (another good book)

Sirinya55

Thanks I'll look into that. I like to be more knowledgeble when it comes to nutrition. I've been told to stop eating rice but I'm Asian and it's what I eat. I've lowered the amount and switch to brown rice occasionally but that's the most I can do.

KeithAngilly

Personally, I think it's nonsense to suggest certain foods lend themselves to higher body fat. I think the op should just keep trying to maintain a deficit, keep working out, and it will sort itself out over time. The line to success is never a straight one. If you are running, doing some strength work, etc., you'll be fine. I eat plenty of rice and other "bad" carbs and have seen the body fat drop off dramatically.

saskie78

I thinking adding/upping strength training is key for you. Plus, there's some good evidence to suggest that there is a lot of genetics involved in BF%...you're in great shape and it may just be that this is the spot nature is most comfy with you at...if that makes sense! Also, I've seen your diary; you eat wonderfully!

ka97

Eat at maintenance and lift weights.