Maintaining while reducing BF %

nicleed
nicleed Posts: 247 Member
in Health and Weight Loss
Hi all,

I am just about at maintenance after losing 11 kilos since mid-July, but I want to improve my BF %.

My stats

Female, 44 years old, 5'9, 69 kgs (actually hovering between 68-69 - my goal is 68 or 150 pounds, but as long as I stay around 68-70, I'm cool). BF % early this year 31 %, today 25.7 %. I would like to get to 24 % (just within excellent for a chick my age!).

At the moment I alternate Curves workout (I know - but I joined before I knew better - and I do work pretty hard on the machines. Will be going to other gym once my membership expires in April) with brisk walks (about 60-75 mins, including beach, stairs and hills).

Other relevant facts: pre-menopausal and on HRT as well as have a Mirena.

What should I do TDEE-wise and exercise-wise to maintain weight while reducing BF % (and losing inches). Currently eating around 1800-2000 cals a day (TDEE -10-20%), increasing 50 cals a week till I get to TDEE (around 2200, according to scooby)

Thanks in advance...

Replies

  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    You are already doing great!

    You can keep doing what you are doing and will achieve that or you can resistance train with free weights ("lift heavy") 2-4 times a week. Or add any additional sport that you like or change machines, while eating exercise calories, will mix it up and also create a leaner you. Don't over do it and burn out!

    BTW a 2% body fat difference is within the margin of error of any measurement type, so there is no stat. significant difference between 26% and 24% but I understand you want to lose a few % points. You'll get there quickly, congrats!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    up your cals by 100 a week till you stop losing weight. thats your maintenance figure. i have been the same weight for a year now, but i am losing bodyfat since i started a proper strength training routine and reduced the cardio.
  • c2111
    c2111 Posts: 693 Member
    hi I have no advice but I'm in similar situation so interested in the advice you get :) well done on your loss xx BTW how do you work out body fat?
  • nicleed
    nicleed Posts: 247 Member
    Thanks all...

    I think I will try to include some heavy weight (I have some dumbbells) and then work towards TDEE. It's kind of weird to be at (or near) maintainance.. Let;s hope at 44, I can get stronger than I was at 24 (always been naturally thin - till I gave up smoking aged 30, and then had two children - but never been that strong)
    hi I have no advice but I'm in similar situation so interested in the advice you get :) well done on your loss xx BTW how do you work out body fat?


    They had some contraption at the gym, but there is also some online calculators where you type in wegith, measurements etc and it gives you your body fat %

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