body fat at 21% but cant lose any more weight

teagin2002

You really shouldn't just go by the BMI chart, did you get the body fat % through your doctor. If you did then that Dr. can tell you your ideal weight range. I was going by my BMI, but found out that I am within my healthy weight now.

5'4" 171 lbs = 77.5 kg and size 8 US jeans.
My measurements are:
Chest: 38 in = 96.5 cm
Waist: 26 in = 66 cm
hip : 38 in = 96.5 cm

I just lost all the 112 lbs over the course of a year and 3 months, and the only time it hit me that I was small is after I starved my self enough to effect my brain and memory. It was bad; I almost burned our house... I left the burner on at night with something on it, luckily my hubby woke up to go to the bathroom and smelled it before it got bad.
You really should see your Doctor and consult him/her on what is healthy for your body.
Good luck!

teagin2002

I thought a pound was a pound, be it water, fat, muscle or dog chow. But a pound of muscle is much smaller than a pound of fat. that is the key. I too am stuck at about 21% body fact (best I can measure- I get anywhere from 16% to 24% using various methods..

You have it back wards a lb of muscle is more than a lb of fat. "Fat has about five times the volume of lean muscle; in other words, a pound of fat is about the same size as five pounds of muscle." I read that statement in a fitness book. don't remember which one.

Contrarian

I thought a pound was a pound, be it water, fat, muscle or dog chow. But a pound of muscle is much smaller than a pound of fat. that is the key. I too am stuck at about 21% body fact (best I can measure- I get anywhere from 16% to 24% using various methods..

You have it back wards a lb of muscle is more than a lb of fat. "Fat has about five times the volume of lean muscle; in other words, a pound of fat is about the same size as five pounds of muscle." I read that statement in a fitness book. don't remember which one.

That is exactly what the other poster said.

teagin2002

you want to keep the lbs of muscle, bone, even some fat. Our bodies need fat, and there is healthy fat in the body. Healthy fat protects the organs, our skin nails and hair, and is in our joints so we don't get pain when they rub up against each other when we move them.

Also there is a point where you can't healthily reduce your weight and that is determined by your body frame size. My frame is very large and that is why I weight a lot mire than my BMI, even though I am in my healthy range. I have 24 % body fat and that is normal for my body. That is why many people over here are surprised your not happy with your current weight.

teagin2002

I would suggest you do something, wear something, or do something that would make you feel sexy. Then after that look at your self in the mirror and see if you are still not satisfied. I did that and it helped, another thing I did was post my before and after pics here and got the reactions of others. It convinced me that I am done.
Sometimes it is all in our heads.
Loosing weight is very hard and to be successful I needed to be in a zone where failure wasn't an options. I didn't see I was done till I made my self sick and put us in a dangerous situation. Regardless what you do you will always have our support here at MFP. You Rock with that weight loss!

reepobob

I have lost 63lbs and gave myself a target weight which i am 6-8lb from. Problem is i cant lose it, tried lowering calories, tried increasing calories and every week i get on the scales and its always more than the previous week so matter how much i eat or exercise.

i walk 4 miles every other day to help lower my calories, but recently i stopped because i have lost ALL motivation and to see if this would have an effect on the weight lose.

It seems no matter how good i am or how much i exercise i am literally hitting a brick wall.

Dude, based on your profile pic, I would say you are hitting the tequila a little hard...lots of calories in that poison, bro...

Seriously, though...my advice is similar to earlier posts...

1. Adjust your deficit to .5/1 pound per week lost
2. Eat back your exercise calories
3. Drink plenty of water
4. Get plenty of rest
5. Strength train 2-3X/week...increase your weights as you progress
6. Intensify your cardio
7. Adjust your macros to be heavier on proteins and less on fats (50P/30C/20F or at least 40/40/20)

Jorra

Here's something else to help you figure out that whole stone thing. http://bit.ly/scPATh

Contrarian

A stone is 14lbs. 13 stone = 182lbs

nz_deevaa

I also have dodgy knee's so I asked my trainer to help me with some lifting that was knee friendly. I do some squats, but none with with weights on, and I have to be careful to sit back onto my heals.

We've taken out lunges because my knees aren't stable enough. You can work your upper body and abs pretty hard without bothering your knees.

Leg raises, planks, deadlifts are all things you can do.... but I'd suggest getting a PT to work on a plan for you.

AZackery

A stone is 14lbs. 13 stone = 182lbs

Thank you.

FLIKYEAHYEAH

Great advice!

Edithrenee

I would suggest you do something, wear something, or do something that would make you feel sexy. Then after that look at your self in the mirror and see if you are still not satisfied. I did that and it helped, another thing I did was post my before and after pics here and got the reactions of others. It convinced me that I am done.
Sometimes it is all in our heads.
Loosing weight is very hard and to be successful I needed to be in a zone where failure wasn't an options. I didn't see I was done till I made my self sick and put us in a dangerous situation. Regardless what you do you will always have our support here at MFP. You Rock with that weight loss!

I like you are very positive . Congratulations on your loss!!!

LisaKyle11

bumpin cause i am in a very similar boat -- 19-20% bf and cannot for the effing LIFE of me lose the 6-8 pounds to get me to my goal. i know everything there is to know about it, read everything i could. i could likely get others to lose, but just not MYSELF. completely nuts.

good luck to you! :happy: