Body Fat= Target Reached :D Gained a Few Lbs= Help Shredding

[pinkpink]

Hey Community!

I'm 5'8 Female hit a 24.9% Body Fat .... gained 4 little pounds now 129.8 lbs -

Not a big deal, suggestions on how to Shred and be 125 Lbs and 24% Body Fat

Thanks FitnessFriends x

Moderator: Format Edited

[SunsetRunner]

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@pinkpink wrote:

Hey Community!

I'm 5'8 Female hit a 24.9% Body Fat .... gained 4 little pounds now 129.8 lbs -

Not a big deal, suggestions on how to Shred and be 125 Lbs and 24% Body Fat

Thanks FitnessFriends x

---

Use a primarily vegetarian nutritional program, with daily meat intake no more than the size of the

palm of your hand. Use complex (not simple) carbohydrates, like vegetables and whole grains, as

close to unprocessed as palatable. Use Pritikin Program for Diet and fitness (cheap on Amazon).

Athletic Feamale body weight is (3.5 times height in inches, less 108) = 130 lb. So, you're there.

[Dominique]

If you are in a bikini at the beach, no one will care / spot the difference if you are 24 or 25% BF. It's just a number and it's not written on your forehead.

[pinkpink]

I appreciate your opinion thats true

Not too hung up on the lbs Increase; but for my Personal Self looking for gentle tips

Maybe a Delicate change to lose the 3 lbs with time

Thats all 🙂

Thank You

[pinkpink]

thanks yes I agree

will do 🙂

[kelfran · Accepted solution]

Am I understanding correctly that you dropped body fat at the same time you gained weight? I would venture a guess that the weight is either water weight or you gained muscle. If it's muscle, are you sure you want to lose it? 

[SunsetRunner]

Don't fix to be at a certain number all times, rather a certain healthy weight / body fat range. It's not possible to stay at a certain fixed number:

Weight in morning: 24% fat, cool! 125lbs, cool!

Eating breakfast / snacks / dinner..  = weight increase (food / drinks), so can body fat (a little) if having eaten a bit more than necessary or a bit less than necessary and can go a bit lower temporary.

Weighing a few pound more due muscle increase? Body fat dropped? That's a sign of getting leaner, don't focus on weight but body fat..

Weight can also decrease due the body can use muscles as energy over time when it needs to survive and doesn't get any food when telling it's hungry and needs energy.

There's also water upkeep (eaten to much salt), the weight can drop quickly again in a day by a few pounds..

A few pounds of food remnants can also be still in the body, some food can take up to 2 days to fully digest, the increase in weight isn't necessarily due body fat gain (but due natural fluctuations).

When eating mostly healthy (to get all nutritients the body requires) while having anything else in moderation, the body will revert to the weight range it's most happy at without counting calories but eating until satisfied. Eating to only nourish the body, not of boredom, loneliness.. Cravings for certain foods are ok since it means the body needs more nutritients and possible to have eaten to little over time even when feeling satisfied.. being aware about the craving.. some days being more hungry, some days perfectly satisfied with less..

Don't focus on being at a fixed weight, rather a weight / body fat range.

Our bodies are more complex than calories in vs out, it's also about nutritients, which foods the body prefers to have the most, following internal hunger / satisfied level.. (perfectly possible to be satisfied with half the calories the food plan says, but not being hungry), being a little bit under or some days way above the 'allowed calories', our bodies are balancing out to stay in a certain weight range when listening to it, and honor not eating more when satisfied.

Our bodies can also increase / decrease metabolism to defend this weight / body fat range, trying adjusting to the food habits, send out cravings,.. being less or more hungry..

Always eat / drink what you desire, not eating / drinking to eat / drink. Otherwise eating the other food anyway,.. eating more calories in the long run..

It may not be easy at first, but regain trust with your body, what it needs, when it needs, how much it needs..

Enjoy!

[pinkpink]

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@kelfran wrote:

Am I understanding correctly that you dropped body fat at the same time you gained weight? I would venture a guess that the weight is either water weight or you gained muscle. If it's muscle, are you sure you want to lose it? 

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Kelfran yes u are right

I gained Muscle Mass according to my FitBit.

Could I still drop 3 lbs of Fat to Compensate: How could I target that in smart way.

Just like being at 125 lbs thats all 🙂 -- 

[pinkpink]

Oops by Smart I meant how to drop the fat lbs but keep the muscle mass i gained

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@StefanC wrote:

Don't fix to be at a certain number all times, rather a certain healthy weight / body fat range. It's not possible to stay at a certain fixed number:

Weight in morning: 24% fat, cool! 125lbs, cool!

Eating breakfast / snacks / dinner..  = weight increase (food / drinks), so can body fat (a little) if having eaten a bit more than necessary or a bit less than necessary and can go a bit lower temporary.

Weighing a few pound more due muscle increase? Body fat dropped? That's a sign of getting leaner, don't focus on weight but body fat..

Weight can also decrease due the body can use muscles as energy over time when it needs to survive and doesn't get any food when telling it's hungry and needs energy.

There's also water upkeep (eaten to much salt), the weight can drop quickly again in a day by a few pounds..

A few pounds of food remnants can also be still in the body, some food can take up to 2 days to fully digest, the increase in weight isn't necessarily due body fat gain (but due natural fluctuations).

When eating mostly healthy (to get all nutritients the body requires) while having anything else in moderation, the body will revert to the weight range it's most happy at without counting calories but eating until satisfied. Eating to only nourish the body, not of boredom, loneliness.. Cravings for certain foods are ok since it means the body needs more nutritients and possible to have eaten to little over time even when feeling satisfied.. being aware about the craving.. some days being more hungry, some days perfectly satisfied with less..

Don't focus on being at a fixed weight, rather a weight / body fat range.

Our bodies are more complex than calories in vs out, it's also about nutritients, which foods the body prefers to have the most, following internal hunger / satisfied level.. (perfectly possible to be satisfied with half the calories the food plan says, but not being hungry), being a little bit under or some days way above the 'allowed calories', our bodies are balancing out to stay in a certain weight range when listening to it, and honor not eating more when satisfied.

Our bodies can also increase / decrease metabolism to defend this weight / body fat range, trying adjusting to the food habits, send out cravings,.. being less or more hungry..

Always eat / drink what you desire, not eating / drinking to eat / drink. Otherwise eating the other food anyway,.. eating more calories in the long run..

It may not be easy at first, but regain trust with your body, what it needs, when it needs, how much it needs..

Enjoy!

---

[pinkpink · Accepted solution]

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@pinkpink wrote:

Oops by Smart I meant how to drop the fat lbs but keep the muscle mass i gained

---

@StefanC wrote:

Don't fix to be at a certain number all times, rather a certain healthy weight / body fat range. It's not possible to stay at a certain fixed number:

Weight in morning: 24% fat, cool! 125lbs, cool!

Eating breakfast / snacks / dinner..  = weight increase (food / drinks), so can body fat (a little) if having eaten a bit more than necessary or a bit less than necessary and can go a bit lower temporary.

Weighing a few pound more due muscle increase? Body fat dropped? That's a sign of getting leaner, don't focus on weight but body fat..

Weight can also decrease due the body can use muscles as energy over time when it needs to survive and doesn't get any food when telling it's hungry and needs energy.

There's also water upkeep (eaten to much salt), the weight can drop quickly again in a day by a few pounds..

A few pounds of food remnants can also be still in the body, some food can take up to 2 days to fully digest, the increase in weight isn't necessarily due body fat gain (but due natural fluctuations).

When eating mostly healthy (to get all nutritients the body requires) while having anything else in moderation, the body will revert to the weight range it's most happy at without counting calories but eating until satisfied. Eating to only nourish the body, not of boredom, loneliness.. Cravings for certain foods are ok since it means the body needs more nutritients and possible to have eaten to little over time even when feeling satisfied.. being aware about the craving.. some days being more hungry, some days perfectly satisfied with less..

Don't focus on being at a fixed weight, rather a weight / body fat range.

Our bodies are more complex than calories in vs out, it's also about nutritients, which foods the body prefers to have the most, following internal hunger / satisfied level.. (perfectly possible to be satisfied with half the calories the food plan says, but not being hungry), being a little bit under or some days way above the 'allowed calories', our bodies are balancing out to stay in a certain weight range when listening to it, and honor not eating more when satisfied.

Our bodies can also increase / decrease metabolism to defend this weight / body fat range, trying adjusting to the food habits, send out cravings,.. being less or more hungry..

Always eat / drink what you desire, not eating / drinking to eat / drink. Otherwise eating the other food anyway,.. eating more calories in the long run..

It may not be easy at first, but regain trust with your body, what it needs, when it needs, how much it needs..

Enjoy!

---

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Great Advice 

Okay will Play it Easy

[kelfran]

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@pinkpink wrote:

---

@kelfran wrote:

Am I understanding correctly that you dropped body fat at the same time you gained weight? I would venture a guess that the weight is either water weight or you gained muscle. If it's muscle, are you sure you want to lose it? 

---

Kelfran yes u are right

I gained Muscle Mass according to my FitBit.

Could I still drop 3 lbs of Fat to Compensate: How could I target that in smart way.

Just like being at 125 lbs thats all 🙂 -- 

---

I'm not a doctor, but I'm pretty sure that the most surefire way to get back to 125 is to cut your calorie intake as well as cutting some exercise (cut out more calories than exercise). Also, you'll want to make sure that any exercise you get is not strengthinging, just cardio. In this way, some of the muscle you gained will be lost as well as some fat.

I really don't recommend this tactic though, as I'm basically saying that you could partially starve yourself, which isn't healthy at all. If you gained muscle, which takes up less room (pound for pound) than fat, don't you look thinner/healthier? Maybe you can focus on how your clothes fit and how you feel (energy-wise) rather than some random number that can vary from scale to scale and even vary from morning until night on the same scale.

[pinkpink]

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@kelfran wrote:

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@pinkpink wrote:

---

@kelfran wrote:

Am I understanding correctly that you dropped body fat at the same time you gained weight? I would venture a guess that the weight is either water weight or you gained muscle. If it's muscle, are you sure you want to lose it? 

---

Kelfran yes u are right

I gained Muscle Mass according to my FitBit.

Could I still drop 3 lbs of Fat to Compensate: How could I target that in smart way.

Just like being at 125 lbs thats all 🙂 -- 

---

I'm not a doctor, but I'm pretty sure that the most surefire way to get back to 125 is to cut your calorie intake as well as cutting some exercise (cut out more calories than exercise). Also, you'll want to make sure that any exercise you get is not strengthinging, just cardio. In this way, some of the muscle you gained will be lost as well as some fat.

I really don't recommend this tactic though, as I'm basically saying that you could partially starve yourself, which isn't healthy at all. If you gained muscle, which takes up less room (pound for pound) than fat, don't you look thinner/healthier? Maybe you can focus on how your clothes fit and how you feel (energy-wise) rather than some random number that can vary from scale to scale and even vary from morning until night on the same scale.

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no way; don't want to lose the muscle worked so hard to gain.

true; guess ill shift to just relaxing and maintenance now

[Heybales]

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@pinkpink wrote:

---

@kelfran wrote:

Am I understanding correctly that you dropped body fat at the same time you gained weight? I would venture a guess that the weight is either water weight or you gained muscle. If it's muscle, are you sure you want to lose it? 

---

Kelfran yes u are right

I gained Muscle Mass according to my FitBit.

Could I still drop 3 lbs of Fat to Compensate: How could I target that in smart way.

Just like being at 125 lbs thats all 🙂 -- 

---

3 ways studies have shown to retain muscle mass - small deficit, strength training, enough protein.

Take a 250 cal deficit.

Manually log any exercise that should be so you really have best estimate of what you burned, to eat less than that by small amount.

Strength training full body 3 x weekly, must manually log that as any Fitbit will be badly off.

Any cardio you do, confirm if not step based you manually log it - swimming, biking, rowing, elliptical - unless using a HRM Fitbit device.

Protein during the weight loss part could be 0.82 g per lb of body weight. Just memorize that goal.

Fat at 0.35 g per lb body weight.

Carbs is the rest.

Reach your daily goals.

Oh, and the Lean Body Mass (LBM) the scales come up with from calculating the impedance, is everything NOT fat mass.

That means muscle, and water, and bones, and organs, and blood, ect.

You may not have gained any muscle mass.

But good news, body managing water in the cells takes more energy, so all good.

[pinkpink · Accepted solution]

Hey Everyone,

Totally right the weight shifts easy today i was at 126 lbs 🙂

Back to sticking to increasing muscle mass and keeping that body fat %24

Good Luck with all Your Health Endeavours Guys

Moderator: Format edited