Guide: Properly lose BODY FAT % (For Women)!

Bump - thank you for posting some useful information

You are making this WAY too complicated for every. Here is the simplest way to cut body fat"

1. Figure out BMR
2. Figure out TDEE (include exercise into your TDEE, so you don't need to eat back exercise calories)
3. Cut 20% from your TDEE


Here is the results:

"I just wanted to thank you for your help. You helped me a few months back and I just wanted to give you an update on my progress. 12 weeks ago I started at 154 and 28% bf. I got my bf remeasured last Friday and it was 24%. But I only lost 1 pound. It is crazy to me but I have learned to ignore the scale. You were right that keeping consistent and not giving up my body would finally adjust.

Thanks again for your help!

Stephanie"

so my TDEE is 3181. my BMR 2052. i have been eating in the 1500 cal range but last couple months my weight loss has slowed. anyone have thoughts on where i should be at calorie wise? 41 male weights 4 days/week for an hour cardio on those days for about 20 mins. and 2 other days walking for 60 mins.

id like to lose as close to 2lbs a week as possible.

thanks.

so my TDEE is 3181. my BMR 2052. i have been eating in the 1500 cal range but last couple months my weight loss has slowed. anyone have thoughts on where i should be at calorie wise? 41 male weights 4 days/week for an hour cardio on those days for about 20 mins. and 2 other days walking for 60 mins.

id like to lose as close to 2lbs a week as possible.

thanks.

based on your#s...500-100cals below your TDEE...which is 2181 to 2681 a day consumed.

2lbs would be 2181...
but remember...your bmr and tdee are estimates...
you may have to tweak it up or down to suit your actual BMR.

...with 1500 cals your metabolism could have slowed. Give it a few of weeks of eating above your est. bmr to catch up. Your wt will fluctuate but when it hits that sweet spot..you'll start losing again.

so my TDEE is 3181. my BMR 2052. i have been eating in the 1500 cal range but last couple months my weight loss has slowed. anyone have thoughts on where i should be at calorie wise? 41 male weights 4 days/week for an hour cardio on those days for about 20 mins. and 2 other days walking for 60 mins.

id like to lose as close to 2lbs a week as possible.

thanks.

Take your TDEE and cut 20%. Start strength training. Cardio is for heart health. ST is for muscle and cutting fat. ST is more practical in your daily life and will burn more calories in the long run.

http://www.myfitnesspal.com/topics/show/496228-the-secrets-to-cutting-fat-and-looking-awesome

Op- you know that article is from 2001. Spend some time in the nutrition section instead of the misc if you really want to learn.

The a whole post is about the basics of body fat % which really isn't brain science and nothing significant has happened in the past 3 decades to change the rules of it.

If you look at articles from 2012, they will say almost the same thing. Please feel free to add what you find will help and criticize what I wrote...just don't post something saying I'm wrong without any reasoning behind it. We are all here for help and everyone's body is different so TAKE EVERYTHING WITH A GRAIN OF SALT when it comes to fitness.

Perhaps I should have been more clear. Most of the articles on bb.com are filled with broscience. A major change in the last several years is meal timing. Something you advocated in your initial post. I assumed you were a miscer since your inspiration is Zyzz. I'm being dead serious when I say head to the nutrition section and just read. They know their **** there.

Not everything on BB.com is broscience but you're right a lot of it is.

I have pointed out in the first paragraph that this the BASICS of fat loss %. If you believe there is a better way to set up meal timing for fat loss, please go ahead and let us know exactly what it is.

Zyzz being my inspiration does not mean I spend time in the misc section. I have not posted one post on BB.com in the misc section or even pay attention to it. He is just someone who motivated me to start working out so please don't judge people based on 0 information.

Because these are not the basics. You're making it much more complicated than it needs to be. See what psulemon posted:

You are making this WAY too complicated for every. Here is the simplest way to cut body fat"

1. Figure out BMR
2. Figure out TDEE (include exercise into your TDEE, so you don't need to eat back exercise calories)
3. Cut 20% from your TDEE

^ that is the basics.

Ok, break it down for my brain to understand.
Currently, MFP has me set up to lose one pound a week at a base of 1560 cals a day. (sed. job, I use a HRM and add cals when I work out) I suppose I keep at that rate of a pound a week, I don't weigh in every week.
My BMR is 1646.
My TDEE with moderate (3-5 days of excercise) is estimated 2586.

I'm 5'8, 190 pounds, and 27 years old. I have a large amount of body fat to lose while also building muscle.

Now I'm lost as to what you're suggesting. Am I to be consuming between 1646 and 2586?

Your calories should be (IMO) around your BMR (1646) as you're trying to lose weight but you can't overdo it by going too much under because you will lose some muscle mass you already have. So that's the basics of it but you really need to find that sweet spot where you're still losing weight but not losing strength/recovery at the gym - because your BMR is an estimation everyone has a different metabolism.

Thank you :happy:
I've been wanting to build muscle and burn the embarassing amount of fat from my midsection and rear. I'll play around a little with it all.

Not to be a downer, but it's going to be fairly difficult to burn fat and build muscle. Both are different approaches. You burn fat with caloric deficits, you build muscle on a caloric surplus. But you can make those muscles more visible.

BTW, just take your TDEE and cut 20%. As well as lift weights.