Losing too much weight and not enough body fat?
tcxyz2011
Posts: 29 Member
I am 32 years old, 5'6, and my current weight is 147. I had my body fat measured this morning and I am between 24-26%. My original weight was 168. I currently use dumbbells, weighted machines and body weight exercises with ankle weights and bands. I feel like I am losing more weight than body fat. I currently eat 1548 calories with moderate to high carbs, high protein and moderate to low fat. Should I strictly use dumbbells and body weight exercises and concentrate on my eating? I eat pretty decent, during the week and weekends. Some advice would be great.
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Replies
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How was your BF tested?
In order to protect your muscle mass while losing weight, you want to:
Not lose weight at an aggressive rate
Eat enough protein (at least 0.8g per lb of goal body weight)
Incorporate strength training
Was your BF tested before you started losing?4 -
I ordered 2 body fat calipers online. My fiance took the measurements and I took 3 sets of measurements per instructions 3 times to get a more accurate reading. My body fat was not tested at 168.1
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drop youre carbs. youre eating too much carbs. just eat carb after work out or cut them out of your diet. raise your fats and moderate protein. cardio is a must along with strength training.32
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Calipers can be dicey when not being used by someone with lots of experience, but regardless there is really no way to know if you lost more muscle than you had to up to this point. Also, if you're female, 25% BF isn't bad. Just focus on muscle retention/building going forward
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Are you male or female?I am 32 years old, 5'6, and my current weight is 147. I had my body fat measured this morning and I am between 24-26%. My original weight was 168. I currently use dumbbells, weighted machines and body weight exercises with ankle weights and bands. I feel like I am losing more weight than body fat. I currently eat 1548 calories with moderate to high carbs, high protein and moderate to low fat. Should I strictly use dumbbells and body weight exercises and concentrate on my eating? I eat pretty decent, during the week and weekends. Some advice would be great.
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altargreene85 wrote: »drop youre carbs. youre eating too much carbs. just eat carb after work out or cut them out of your diet. raise your fats and moderate protein. cardio is a must along with strength training.
Carbs have nothing to do with bodyfat. And cardio, while great for health and calorie burn, is not necessary at all to retain muscle.
OP listen to @kimny72 . I will add to increase your chances of optimal muscle retention you want to be following a progressive lifting program.10 -
altargreene85 wrote: »drop youre carbs. youre eating too much carbs. just eat carb after work out or cut them out of your diet. raise your fats and moderate protein. cardio is a must along with strength training.
Nope, that ain't it.
Carbs are actually anti-catabolic, and they fuel high-intensity workouts (such as strength training) far better than fats do. So dropping them isn't going to help anything.
Keto is not magic.
[ETA:] While cardio is a good idea for several reasons, it's not a "must" for fat loss or LBM retention.7 -
altargreene85 wrote: »drop youre carbs. youre eating too much carbs. just eat carb after work out or cut them out of your diet. raise your fats and moderate protein. cardio is a must along with strength training.
Sorry, this is all unnecessary. You can lose fat while eating carbs, and cardio is not necessary for fat loss or muscle retention.6 -
@Sabine_Stroehm I am a female, lol, sorry I should have mentioned that. Thank you everyone for the advice 2
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@Sabine_Stroehm I am a female, lol, sorry I should have mentioned that. Thank you everyone for the advice
Ah, thanks. Good luck, focus on protein and strength!0 -
I still look 'soft' but it is probably because I still have a high body fat percentage. I weight 147 and my body fat measured between 24-26%. There are females that I have seen that weigh the same and don't look soft. I think I just need to focus on eating healthier and dropping my body fat a bit more so my body starts to become tighter.0 -
I still look 'soft' but it is probably because I still have a high body fat percentage. I weight 147 and my body fat measured between 24-26%. There are females that I have seen that weigh the same and don't look soft. I think I just need to focus on eating healthier and dropping my body fat a bit more so my body starts to become tighter.
"Eating healthy" isn't what will lower your body fat - although it's always a good idea to have a reasonably balanced, nutritious diet. You lower your body fat through a consistent calorie deficit (consuming less calories than you expend). A reasonable (not too extreme) deficit, adequate protein intake and engaging in a progressive strength training program will help retain as much muscle as possible as you're losing the fat. @kimny72 's original reply to you was right on the mark.8 -
I still look 'soft' but it is probably because I still have a high body fat percentage. I weight 147 and my body fat measured between 24-26%. There are females that I have seen that weigh the same and don't look soft. I think I just need to focus on eating healthier and dropping my body fat a bit more so my body starts to become tighter.
For your stats that bodyfat % or softer look isn't unreasonable. Unless you are a bodybuilder or athlete and have spent years building muscle, or have certain genetics, even if you are mostly retaining muscle as you lose.. that seems pretty normal. You may find you lose a few lbs and start to see some difference in definition.. as well when you get to goal weight you may realize you may not have as much muscle as you hoped (depending on your goals). At that point or sooner you may want to think about recomping to build muscle.5 -
I still look 'soft' but it is probably because I still have a high body fat percentage. I weight 147 and my body fat measured between 24-26%. There are females that I have seen that weigh the same and don't look soft. I think I just need to focus on eating healthier and dropping my body fat a bit more so my body starts to become tighter.
For your stats that bodyfat % or softer look isn't unreasonable. Unless you are a bodybuilder or athlete and have spent years building muscle, or have certain genetics, even if you are mostly retaining muscle as you lose.. that seems pretty normal. You may find you lose a few lbs and start to see some difference in definition.. as well when you get to goal weight you may realize you may not have as much muscle as you hoped (depending on your goals). At that point or sooner you may want to think about recomping to build muscle.
Thank you for the reply. Do you any links, whether it be on mfp or otherwise, on recomping?0 -
I still look 'soft' but it is probably because I still have a high body fat percentage. I weight 147 and my body fat measured between 24-26%. There are females that I have seen that weigh the same and don't look soft. I think I just need to focus on eating healthier and dropping my body fat a bit more so my body starts to become tighter.
For your stats that bodyfat % or softer look isn't unreasonable. Unless you are a bodybuilder or athlete and have spent years building muscle, or have certain genetics, even if you are mostly retaining muscle as you lose.. that seems pretty normal. You may find you lose a few lbs and start to see some difference in definition.. as well when you get to goal weight you may realize you may not have as much muscle as you hoped (depending on your goals). At that point or sooner you may want to think about recomping to build muscle.
Thank you for the reply. Do you any links, whether it be on mfp or otherwise, on recomping?
Yepp.. you can check this one on here out for more information
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p11 -
My guess is that you are doing just fine. I think it is anxiety-producing to lost a bunch of weight. As in "am I losing anything I want to keep?" If you stay active an keep cutting, you'll get stronger and leaner. Can miss! Plus, exercise is much more fun when you're lighter.0
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