Losing weight with a focus on fat only

Rpmmachine

I'm looking to lose weight, but want to try and lose body fat mostly and keep the muscle I have. I don't have a ton of time to workout (half hour a day max) and don't have any weights so I'm just doing calisthenics and pilates at home.

Has anyone here experienced significant body fat reduction by drastically changiing their nutritional intake? I take in a very low amount of fat but about 60% or more of my calories come from carbohydrates. Perhaps someone could help me out.

Appreciate the read and assistance.

dwarfiegodsmack

hey there )

if 60% is coming from carbs, then the remaining 40% is coming from protein and fat, which i personally don't think is enough.

check out the IIFYM (If It Fits Your Macros) calculator - plug in your numbers and it will give you the macro breakdown that is more suitable

http://iifym.com/iifym-calculator/

rsclause

If you want to lose fat you will not be able to build muscle and will likely lose some muscle. I would eat good food but at a calorie deficit. I also personally feel like cardio gives the most bang for the buck for fat reduction. I know that time is an issue but if you could get a good hour of running in several days a week it should get the fat burn going.

Rpmmachine

I don't understand the macros information. Could you explain it to me? I've never seen this before.

BigGuy47

As long as you're getting enough protein (about 1g/lb of lean body mass) I don't think the other macros (fat & carbs) matter much. Calories in calories out.

Strength training to maintain muscles.
Calorie deficit to lose weight (mostly fat)

This is an oversimplified view.

RGv2

If you want to lose fat you will not be able to build muscle and will likely lose some muscle. I would eat good food but at a calorie deficit. I also personally feel like cardio gives the most bang for the buck for fat reduction. I know that time is an issue but if you could get a good hour of running in several days a week it should get the fat burn going.

OP needs to mix in some sort of progressive overload training to optimally preserve muscle mass. Yes, cardio has a large caloric burn, but "bang for the buck" when it comes to lowering BF% needs to include progressive overload in the equation. The progressive overload is imperative to LBM retention.