Body composition test, now what ?
lkdeegee
Posts: 11 Member
I got a body composition test today that gave me #s/%s of my weight, fat, muscle, water. Now what? I need some help figuring out what to do now to lose some of the body fat. I need to increase my water intake but really need some guidance on fat burning.
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Replies
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Eat less and/or move more is the short answer to burning fat.7
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To add to the above -
Eat less, move more, add strength training to maintain muscle during the process4 -
My BMR is 1382. Suggestions on calories I should aim for each day for fat burning/weight loss? Calculations say between 1150-1600.1
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BMR is what you burn if you're basically comatose. What is your activity level? To figure your calorie needs you need to add what you burn in your daily activities to your BMR. The easiest (tho not always the very most accurate) way to do this is to multiply BMR times an adjustment factor for your general level of daily activity. The factor is 1.2 for 'sedentary' so even if you spend most of your waking time sitting down your Total Daily Energy Expenditure would be 1658.4 calories. TDEE is the number you want to base your calorie target upon.4
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Just put your stats into MFP (the site you are on) if you have under 50lbs to lose aim for 1lbs a week loss, if you have over 50 to lose, but under 75, 1.5lbs a week loss aim for 1.5lbs a week, 2lbs a week is suitable for those with ~100 lbs to lose.
Eat all the calories MFP gives you, log your exercise and eat those calories too.
(Some people like to start by eating 75 or 50% back and adjusting the calories up or down so they are losing at the expected rate)
Buy a digital food scale and use it for all solid and semi solid food. Cups and spoons for liquids.
Learn how to log correctly.
Cheers, h.8 -
I workout 3-4x a week. I would like to lose 1.5 a week if I can. Should I also drink 1/2 my weight in ounces of water? Should I eat the extra calories it calculates for the days I workout ?2
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Do I eat the amount it calculates or create a deficit and subtract 500?0
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What are your stats? If you don't have much to lose, 1.5 pounds a week is going to be too aggressive.
Drink enough water to hydrate you. Make sure your urine is light/pale in color. The amount of water that works for you is different from everyone else.
If you set your goals on MFP, you eat the calories back. If you go with a TDEE calculator, exercise calories are already factored in.2 -
I want to lose 20-25 lbs. it’s ok if it takes all year. I gained my weight over the last couple of years. I was consuming too much alcohol.1
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Orangetheory. High intensity cardio (rower, treadmill) and weight lifting. Mix in some spin classes. Running.1
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To lose about 1 lb per week, you need to be in a calorie deficit of about 500 calories per day. If your BMR is 1500 (calories to burn if you’re comatose), and you do orange theory which burns 500 calories, your body now burning 2000 calories. But if you eat 2000 you will maintain. Subtract 500 from whatever your BMR+exercise is, and keep that as your total calorie intake goal. Don’t obsess too much about the volume of water. Drink 60+oz/ day. One of the important parts of incorporating water into your lifestyle is to cut out sugary juices, high calorie coffee drinks, calorie-dense alcohol, and to generally replace your liquid intake with water. Get your diet right, measure and record, get moving, strength train, drink water, and sleep eight hours. Progress will come!2
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To lose about 1 lb per week, you need to be in a calorie deficit of about 500 calories per day. If your BMR is 1500 (calories to burn if you’re comatose), and you do orange theory which burns 500 calories, your body now burning 2000 calories. But if you eat 2000 you will maintain. Subtract 500 from whatever your BMR+exercise is, and keep that as your total calorie intake goal. Don’t obsess too much about the volume of water. Drink 60+oz/ day. One of the important parts of incorporating water into your lifestyle is to cut out sugary juices, high calorie coffee drinks, calorie-dense alcohol, and to generally replace your liquid intake with water. Get your diet right, measure and record, get moving, strength train, drink water, and sleep eight hours. Progress will come!
I'm sorry, but that's factually incorrect. You left out the calories burned in everyday non-comatose non-exercise life via job, chores, hobbies, etc. For most people, this is at least another several hundred calories daily. BMR + non-exercise activity thermogenesis (NEAT) + exercise = TDEE.
I don't agree with you about hydration, either, but that's opinion. I agree with most of the rest .8 -
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I want to lose 20-25 lbs. it’s ok if it takes all year. I gained my weight over the last couple of years. I was consuming too much alcohol.
This part is extremely wise of you. Taking a year you can set a modest deficit and really get good at maintaining your new lower weight once you're done losing. I cringe when I see people who only have a few pounds to lose being way too aggressive because they're more focused on getting it over with than learning the skills needed to stay at their new weight.
I wish more people had this attitude. Your my hero!1
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