Body fat

[B3]

I have an Inspire hr and my goal is to lose some body fat, I’m not overweight I just want to get rid of my flabby belly and legs. I want to know how to do that as well as finding out if I am losing it, does anybody of suggestions?

[Heybales]

To lose fat weight but not weight - it means you have to gain muscle weight. (Which is not easy despite many claiming no weight loss is accidental muscle gain.)

Which is good, that means something under the fat to see after you have dropped some - instead of more fat.

This effect is called "skinny-fat" - healthy weight, but higher bodyfat % than perhaps is healthy or desired.

Now sometimes genetics means there is just more fat in some places, but if a healthy weight it means less in others.

Could that be the case here?

That's important - because the body decides where the fat is dropped - and it may not be in the desired spots if this is just genetic - which makes this a harder effort.

Usually belly is last spot for most people, but not always.

So to the need to gain muscle while you drop fat.

The body will use more of what you ate to increase muscle, and use more of stored fat to power daily needs - this is body recomposition.

How do you tell body to increase muscle - you push it to the limit, you damage it - through a progressive weight lifting training routine.

1st a strength training program to quickly tap out your existing muscle strength and get good form down. (Starting Strength, Strong Lifts 5x5, ect)

2nd a hypertrophy training program to increase muscle, which has more volume to it.

Do you have the desire to do weight lifting since that is the only way to tell body you need more muscle?

Do you have some means of doing it?

Though even body weight can go pretty far if done right.

https://youtu.be/9K9lTOQ8uEM

And when I say program, I mean a real program from knowledgeable source, not a self-made program from watching others in gym, not from a bad trainer that threw their standard starting gym program at you with no focus to it.

Body Recomp is slow process though, so prepare for a consistent long haul, but it can be done.

[B3]

I don’t desire to do weight lifting but I do lots of walking and hill climbing does this help me to gain muscle? I do eat whole grain porridge and low fat yogurt for breakfast. For lunch I have an egg salad sandwich on whole grain bread. and for dinner I have pasta and pie with low carb cranberry juice. Is this healthy eating?

[Heybales · Accepted solution]

You've likely been walking since you were a little toddler - no that won't help you gain muscle.

If you aren't doing any strength training to attempt to gain muscle - what you are eating has nothing to do with that ability.

The body doesn't make muscle for no reason, because it's energy intensive to make and maintain.

Again - the only reason it's willing to make more is if you are asking it to do more than it can currently handle.

Walking & hill climbing will improve your cardiovascular system - ability to transport oxygen to working muscles, and the muscles using it more efficiently.

If you were doing something to help build muscle - then what you eat starts to matter.

Healthy eating is what allows you to get enough calories and nutrients in the body needs, and enough protein and essential fats, for what you are asking it to do.

Doesn't sound like you are eating much so perhaps you aren't asking that much from it, doesn't sound like many vegetables and fruits either.

Sadly while diet by itself isn't a way to get the body to build muscle - the wrong diet (too low in calories and protein) will certainly cause it to lose muscle.

And gaining it is a whole lot harder than losing it.

Talk to people that have yo-yo dieted their lives away, every year losing a bit more muscle doing extreme diets - and how hard it is when they reach 50 or 60.

[SebWotan]

This is hard to say, but at first glance there is a lack of vegetables and fruit, as well as fiber. 

And this does not look a lot, meaning you probably do not spend much calories.

Without piling on the excellent advice from @Heybales , if you want to lose body fat you must make muscles and to make muscles you need to lift weights. And you need to start lifting weights before you take care of your diet. 

Lots of walking and hill climbing is good for cardio and overall shape, but absolutely not a muscle builder.