Losing body fat, what to expect?

buchbrun64
buchbrun64 Posts: 40
in Fitness and Exercise
Hello,
I was wondering if anyone can give me their thoughts/insights into how long it takes for your body fat % to go down. I am 48 years old, female, and I just had my fitness assesment on Friday. I was at 26.8% body fat. My weight was 138. My goal body fat % is 18. My goal weight is 120. I have been eating better and working out harder for the last six months or so. I don't expect quick results, started on this path in May of 2011. I am, however, wondering what a realistic expectation of body fat loss might be? The weight has really not come off but I know I look better. I lift weights three times a week but plan to go up to five times a week in the new year. I do cardio at least five times a week. I would love some feedback from all of you.
Many thanks,
M:flowerforyou:

Replies

  • janelgreo
    janelgreo Posts: 10 Member
    How long it takes to lose Body Fat depends on the person & most importantly, they're diet.

    It can either lose fast, or lose slowly, depends on you & how patient you are. Obviously if you want to lose it faster, you have to make a bigger change in your lifestyle & your diet then having it go slower.

    I myself want to get in the 8%-9% Body Fat range, currently at 13%, was at 15% about 3 weeks ago, so 2% in 3 weeks, not bad. But then again, I wasn't that big. I believe the more fat you have on you, the easier it falls off.

    The way I lost that body fat was changing from a regular low fat/moderate carb/high protein diet to a high fat/low carb/moderate protein diet. Also known as the Keto diet.

    The concept of the Keto diet is to change how your body uses energy. We were taught by most medical professionals that Carbs are the main source of energy that your body uses. Well, in the Keto diet, it trumps that statement, you have a high fat diet (~65% of your calories) & you restrict your body of Carbohydrates (~5% of your calories). That being said, your body will enter Ketosis and start using Fat as energy. Since the goal is to lose Body Fat, it will aid in that due to the fact that it is using your fat stores as energy now.

    The most important thing is to keep your caloric deficit at the same time. As long as you have a caloric deficit, you will lose weight. The Keto diet just aids in burning off fat.

    It is popular among bodybuilders & among people who want to get very lean.

    & one more thing, it won't happen right away, I didn't see much progress until hitting the 1.5 week/2 week mark. Your body needs time to adjust, but if you stick to it & stay consistent, results will show.

    Here is a GREAT article, I recommend you read it.

    http://www.bodybuilding.com/fun/sclark91.htm
  • Flamenquero
    Flamenquero Posts: 132
    You will be building muscle if weightlifting. Muscle weighs more than fat, so the scales may be fooling you. You may have looser fitting clothes even though the scales say you haven't lost much "weight". This means you are indeed losing fat, but also gaining muscle. Muscle is good because it speeds up your metabolism which then helps you burn more fat. So it sounds like you are heading in the right direction. A good workout plan should include cardio AND weightlifting.
  • buchbrun64
    buchbrun64 Posts: 40
    Thanks. I have tweeked my diet, and continue to do so. I am low carb, high protien, moderate fat. I do the weight lifting and do think that has made a huge difference even if I weigh the same. I have upped my cardio work outs and shoot for 90 minutes a day....it doesn't always happen. I am in this for the long haul as health and fitness is my goal but, of course, I would love to see the physical results of all this hard work as well. LOL

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