We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Decreasing body fat percentage

kayleigh376
kayleigh376 Posts: 23 Member
edited November 2024 in Fitness and Exercise
I'm on a mission to lose some body fat and get my percentage down, any ideas for food etc would be greatly appreciated!

Replies

  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    My best advice (learned the hard way) eat protein packed foods, lift heavy and don't rely on cardio. Went from 24% body fat to 20.1% body fat since October. Maintained the same weight (approximately). Gained inches where I wanted to and lost inches in other areas.
  • stevencloser
    stevencloser Posts: 8,911 Member
    A diet that is rich in protein, coupled with a progressive resistance program while reducing calorie intake is what you want.
  • cathipa
    cathipa Posts: 2,991 Member
    Agree with the @peaceout_aly and @stevencloser. High protein (0.8g/body weight). Heavy lifting. HIIT cardio (if any).
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    for me the fat started coming off when I ate at a deficit, lifted heavy (3x week to start, now 4x) and upped my protein. I do kettlebell circuits or HIIT once a week, too.
  • kayleigh376
    kayleigh376 Posts: 23 Member
    peaceout_aly wrote: »
    My best advice (learned the hard way) eat protein packed foods, lift heavy and don't rely on cardio. Went from 24% body fat to 20.1% body fat since October. Maintained the same weight (approximately). Gained inches where I wanted to and lost inches in other areas.

    Thank you :) I will have to do a bit of trial and error! if I'm honest I prefer weights to cardio anyway :smiley:
  • kayleigh376
    kayleigh376 Posts: 23 Member
    Sumiblue wrote: »
    for me the fat started coming off when I ate at a deficit, lifted heavy (3x week to start, now 4x) and upped my protein. I do kettlebell circuits or HIIT once a week, too.

    Thank you, I do the same and its slowly working, but very slowly! how long did it take for you to notice a difference?
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    I can't really say. I just noticed my stomach was flat one day. I do 16:8 intermittent fasting and I started losing the first week. IF kept me on deficit. I'm maintaining now but still IFing. I had a Bodpod assessment in Dec. gave me 23% BF. Tomorrow I'm going to get hydrostatic test & will see what that says. I've lost consistently since Dec so I expect to see lower BF.
  • MostlyWater
    MostlyWater Posts: 4,294 Member
    Yeah me too. And I'm not sure that I can.

  • kayleigh376
    kayleigh376 Posts: 23 Member
    Sumiblue wrote: »
    I can't really say. I just noticed my stomach was flat one day. I do 16:8 intermittent fasting and I started losing the first week. IF kept me on deficit. I'm maintaining now but still IFing. I had a Bodpod assessment in Dec. gave me 23% BF. Tomorrow I'm going to get hydrostatic test & will see what that says. I've lost consistently since Dec so I expect to see lower BF.

    well done hun, you'll have to let me know how you get on! I'm seeing a PT tonight to chat about my routine etc, finally get me on the right track!
  • kayleigh376
    kayleigh376 Posts: 23 Member
    MostlyWater wrote: »
    Yeah me too. And I'm not sure that I can.

    I'm seeing a PT tonight to try and give me an idea!
  • HamsterManV2
    HamsterManV2 Posts: 449 Member
    Lift weights, eat at a deficit, do some cardio or HIIT after lifting.
This discussion has been closed.

Categories