How did you reduce your body fat %

EJsMummy26

I'd like to know what others have done to reduce their body fat.

erickirb

A small caloric deficit (too large and you will lose muscle), adequate protein, and a heavy weight lifting regimen. check out the book " New Rules of Lifting for Women" or stronglifts 5x5 for an idea of the type of lifting.

You don't need any cardio to change body composition, cardio is great for increasing endurance, strengthening the heart. It also allows you to eat more calories, but it is not good for changing body composition.

QueenJayJay

Lose weight.

IpuffyheartHeelsinthegym

I cut back on processed, fast and fried foods and dairy

AmyW125

A small caloric deficit (too large and you will lose muscle), adequate protein, and a heavy weight lifting regimen.

how do you know how many calories to eat? I have upped mine and still no loss...been the same for months (5 months)

CoryIda

Eat well and do strength training... and be patient.

Debbe2

Exercise often, include strength training. Eat at a calorie deficit and include ample amounts of protein for your body. Get adequate sleep. Drink lots of water.

killagb

Caloric deficit, high protein and a mix of cardio and strength training.

Hayesgang

I did Hot Power Yoga 3-4x per week and ate at very SMALL caloric deficit.

Reduced my BF by 2% in 8 weeks with no muscle loss.


EDIT: I use the BodPod to get my BF%

jamiesadler

A small caloric deficit (too large and you will lose muscle), adequate protein, and a heavy weight lifting regimen. check out the book " New Rules of Lifting for Women" or stronglifts 5x5 for an idea of the type of lifting.

You don't need any cardio to change body composition, cardio is great for increasing endurance, strengthening the heart. It also allows you to eat more calories, but it is not good for changing body composition.

I just read this book and started this program so far I love it.

simplyblessed5

I've decreased mine from 34% to 27% in just two months by lots of cardio and lifting weights.

UponThisRock

I kicked my metabolic furnace into high gear by eating 13.5 meals per day.




I also ate less than I burned.

scottb81

I ran a lot and ate properly. It has gotten me to around 10.5%.

erickirb

A small caloric deficit (too large and you will lose muscle), adequate protein, and a heavy weight lifting regimen.

how do you know how many calories to eat? I have upped mine and still no loss...been the same for months (5 months)

trial and error, as the maintenance cal on MFP is just an estimate. I would suggest starting with a 0.5lb/week weight loss goal, and adjust your intake from there but give each new intake 3-4 weeks to see if you will get results.

Chibs82

Training. Up your training level. Do it either with more intensity or a longer duration. Do cardio at least every weekday . Weights will def help but you ain't gonna see muscle without getting rid of the fat. Do cardio early, REV up your metabolism for the rest of the day,

Look at the times you eat, as a rule try not to eat large quantities of carbs after 6. Up your protein.

Calorie deficit, **** load of sweat... You can't go wrong.

Chibs82

I kicked my metabolic furnace into high gear by eating 13.5 meals per day.




I also ate less than I burned.

Dude - you gotta break down what you are eatin' meal wise ... even a PM to the plan. I'd heard of 5/6 but the logistics of 13.5 seem ... challenging? I have this image of half a dozen tupperware boxes going with you to work

hackett1171

20 minutes on the treadmill where you walk for a minute then sprint for a minute with each sprint increasing in speed....it helps burn stored fat....try it out

kit_katty

I've been wondering this as well. I'm going to guess that P90X and running basically daily, while eating at a calorie deficit will help...

UponThisRock

I kicked my metabolic furnace into high gear by eating 13.5 meals per day.




I also ate less than I burned.

Dude - you gotta break down what you are eatin' meal wise ... even a PM to the plan. I'd heard of 5/6 but the logistics of 13.5 seem ... challenging? I have this image of half a dozen tupperware boxes going with you to work

KeishaK89

weight lifting! the more muscle you build the more cals you burn during the day. plus is makes you feel strong and healthier

DarlingNikki2011

Okay... I'm obviously new here and still trying to learn. But can someone tel me what is meant by calorie deficit?

I immediately thought this meant to decrease your calorie intake; but I see where someone has mentioned that they have increased their intake. I'm confused.

cacrat

Eat less. Yes, in any hypo caloric diet you will lose muscle. But that's what happens.

cacrat

Okay... I'm obviously new here and still trying to learn. But can someone tel me what is meant by calorie deficit?

HA! Seriously?

treetop57

I can never hit 13.5 meals. Some days, it's 13. And other days, it's 14. But never the magic 13.5.

:frown:

chuisle

Training. Up your training level. Do it either with more intensity or a longer duration. Do cardio at least every weekday . Weights will def help but you ain't gonna see muscle without getting rid of the fat. Do cardio early, REV up your metabolism for the rest of the day,

Look at the times you eat, as a rule try not to eat large quantities of carbs after 6. Up your protein.

Calorie deficit, **** load of sweat... You can't go wrong.

Not going to lie but I think this isn't going to do. As was already said, lot of cardio without strength gets muscle loss. You want to maintain the lean muscle mass you have!

That said, there's no perfect formula! I've gone from 28% to 21% (little higher at the moment and I am still working to get below 20. That said, I have never seen result like I did when I started lifting heavy! New Rules of Lifting is great.

Brandongood

A small caloric deficit (too large and you will lose muscle), adequate protein, and a heavy weight lifting regimen.

how do you know how many calories to eat? I have upped mine and still no loss...been the same for months (5 months)

check out this spreadsheet. its pretty in the weeds but you can calculate your maintenance calories and determine a good calorie deficit or surplus for weight loss or gain

CMmrsfloyd

Okay... I'm obviously new here and still trying to learn. But can someone tel me what is meant by calorie deficit?

I immediately thought this meant to decrease your calorie intake; but I see where someone has mentioned that they have increased their intake. I'm confused.

Your calorie deficit is the difference between what you take in and what your body burns throughout the day. MFP builds in your calorie deficit for you when you set up your profile with a setting saying you want to lose weight. MFP takes the age/sex/height/weight info that you give in your profile along with your activity level and uses a formula that estimates about how many calories your body burns during a normal day (referred to as 'TDEE' - total daily energy expenditure, or 'maintenance calories'). Then when you tell it you want to lose weight, it subtracts a number from that 'TDEE' number it calculated to help you reach your weightloss goals. For example, if MFP estimated your TDEE to be 2000 calories per day and you asked it to help you lose 1 lb per week, it would subtract 500 calories off of that daily TDEE of 2000 and give you a dailiy calorie goal of 1500 per day. (reason being that it takes about 3500 calories to make up a lb of fat, so creating a deficit of 500 calories per day adds up to a weekly deficit of 3500 calories, i.e. 1 lb).

The thing is, there is a certain amount that your body burns even if you didn't roll out of bed that day at all (basal metabolic rate a.k.a. 'BMR'), and MFP uses that number in its calculations but it may set a daily calorie goal for you that is lower than that number just based on your TDEE and requested rate of weightloss - many people feel it's not a good idea to eat lower than BMR number which is one reason that some people increase their intake over what MFP may have recommended. Some people also just find that their weightloss stalls out if they're eating *too little* which is another reason people may increase over what MFP recommended. Also, MFP math is great and all but in the end it's just an estimate, sometimes people find that their reality is a little off from MFP estimations, yet another reason for trial-and-error of increasing calories. :-)

Brandongood

A small caloric deficit (too large and you will lose muscle), adequate protein, and a heavy weight lifting regimen.

how do you know how many calories to eat? I have upped mine and still no loss...been the same for months (5 months)

oops here is the spreadsheet http://interzone.kicks-*kitten*.net/Calculating_calories.xls

Debby0904

High protein, lower carb and low fat clean diet plus working out 7 days per week.

LorinaLynn

Small calorie deficit (about 200 less than maintenance), strength training, at least 1g protein per pound of lean body weight, and cardio because I get enjoyment out of it.

IpuffyheartHeelsinthegym

Okay... I'm obviously new here and still trying to learn. But can someone tel me what is meant by calorie deficit?

HA! Seriously?

she has 10 posts and signed up in February, so I think she might have been serious....