Low Body Fat Percentage Lose Weight

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Nearly three years ago, I decided to work on my relationship with food. I vowed to stop overeating, and I wanted to lose fat.

At the same time, I wanted to hold on to the muscle I'd built through 18 months of weight lifting — or even increase my gains.

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Since then, I've kept the weight off, fluctuating a little over a small range, and continued to lose fat and build more muscle by altering my diet and training consistently.

I go through phases where being lean isn't a priority, and I just want to relax a bit and enjoy celebrations with friends and family, or maybe focus more on muscle-building (which is best done in a calorie surplus), even if that comes with an increase in body fat.

At other times, I decide I want to trim off those few extra pounds, and I know how to do that healthily without losing muscle.

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During fat loss phases, it's important to only cut calories slightly and to maintain a high-protein intake — eating protein keeps you full and also helps you to hold on to or build muscle, depending on your body and how you're training.

Protein is a really satiating macronutrient, which means it can leave you feeling fuller for longer, dietitian Nichola Ludlam-Raine told . Protein also takes more energy to break down and metabolize in comparison to simple carbohydrates or fats.

I don't really change my diet when I want to lose fat, I mostly just alter my portion size and manage my overall calorie intake.

The Best Way To Lower Body Fat Percentage

Every day is different, but here's what an average day of eating might look like whenI want to eat in a calorie deficit:

While I try and cook from scratch and keep ultra-processed foods to a minimum, I definitely do eat some out of convenience. I love low calorie ice creams and protein bars, but I also incorporate donuts, cake, pizza, and burgers into my diet.

I follow the 80/20 rule, so I aim to eat nutrient-dense foods 80% of the time, and whatever I want for the remaining 20%.

Yes, You Can Lose Weight And Gain Lean Muscle At The Same Time With This Strategy

If you tell yourself particular foods are off limits, but they're foods you enjoy, you end up putting them on a pedestal.

In my experience, this isn't a sustainable way to live, because the more you restrict, the more likely you are to binge. That's why I include all foods in my diet, even when in a fat loss phase.I lost 35 pounds and cut my body fat percentage in half almost 4 years ago. Here are 8 things I've learned about losing weight and keeping it off.

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Male Body Fat Percentage Pictures — Compare Your Body Fat Level

At the start of 2019, I decided I wanted to improve my relationship with food, try to stop overeating, and lose some weight.

Over the first six months of that year, I lost 35 pounds and maintained my muscle mass, dropping my body fat percentage from 30% to 17%.

Research shows that it is challenging to lose weight and keep it off. One meta-analysis of weight loss studies found that more than half of weight lost was regained within two years, rising to 80% after five years.

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I've maintained my fat loss over the past three and a half years and hope to continue to do so as I feel good, strong, healthy, and happy in my body. Here are the lessons I've learned about how to do it.

To lose weight you need to be in a calorie deficit. When I lost weight, I didn't over-restrict or cut out any food groups and I had plenty of days where I wasn't in a calorie deficit.

This meant I lost weight slower, but it was easier for me to keep off because I could stick to my lifestyle without feeling deprived.

What Should You Be Eating To Lower Your Body Fat?

I eat all the foods I enjoy, like chocolate and cake, in moderation because even though they are less nutritious and thus less satiating than whole foods, I know I can still make progress.

You won't maintain your weight loss if you can't stick to your method long term.Thatmeans you shouldn't attempt endless cardio or eating next to nothing.

I knew that if I went back to my old lifestyle I'd regain the weight, so I changed my mindset towards food and exercise.

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I used to think of foods as good or bad but have learned that no food is inherently bad and all can fit into a healthy diet. I found workouts I love, and going to the gym is as much a part of my routine as brushing my teeth.

The only change I make when moving out of a weight-loss phase is to eat a little bit more of the same foods.

I still try to eat mindfully, get steps in every day, eat mostly whole foods, work out around five days a week if possible, and eat plenty of protein.

Estimating Body Fat Percentage [with Pictures Of Men & Women]

Eating a high-protein diet has played a big part inme losing fat and keeping it off. Dietitians recommend most people aim for 0.9 grams per pound of your bodyweight, which I do.

There are busy periods where I'm travelling or have more parties and I want to relax my diet and indulge a little more, and also can't prioritize training.

But I now know that if my weight goes upit's not a big deal, I can rein things in and shed any extra fat afterwards. This stops me from worrying about changes to my body.

Ideal Body Fat Percentage: For Men And Women

I've also learned just how much thenumber on thescale can fluctuate on a day-to-day basis. I'll often weigh myself the morning after a big meal and be five pounds heavier than the day before.

It's a tool I can come back to if I want to, and I like the scientific approach: I know that if I eat a certain amount of food, I will lose or gain weight.

The more muscle I've built, I've found that when I've weighed myself after, say, an indulgent week away, my physique has changed less (aside from the inevitable water weight).

Ways To Assess Your Weight Loss That Has Nothing To Do With Your Weight

Research suggests that exercising can help weight loss maintenance, but exercise alone won't prevent weight regain if you revert to eating too much because fewer calories are burned during exercise than people think.

I've worked out consistently for five years, but when I go through periods of eating in a calorie surplus, I gain weight.Eight weeks ago, I decided to create a challenge. This challenge is called the Protein and Greens Challenge, in which you eat protein and green vegetables for your primary caloric intake.

The idea and hypothesis behind this way of losing body fat are adapted from a concept called Protein Sparing Modified Fasting. This concept typically involves eating enough protein to maintain your lean body mass while ignoring almost everything else.

Lets Talk Body Fat Percentage

This approach differs from a strict ketogenic diet since instead of consuming 80% fats, you are consuming a specific amount of protein. Additionally, you are forcing your body to dip into your own stored body fat instead of using consumed fat for energy.

A standard Protein Sparing Modified Fast consists of eating lean protein in an attempt to force your body to use stored fat cells for energy. While this concept might work for some people, its long term results can vary due to the speed at which the weight is lost. (1)

Over the past eight weeks, I used a protocol called a Ketogenic Protein Sparing Modified Fast. Many people in the ketogenic community have spoken about this topic before, including Maria Emmerich, so I wanted to give it an N=1 test on myself to see what kind of results I could get over the eight-week time frame.

Is It Healthy To Have A Low Body Fat Percentage?

I used a Dexa Scan to monitor body fat compositional changes accurately (the gold standard of body composition), going from 22% body fat to 17% body fat in eight weeks.

As you might already know, following a ketogenic diet is a great way to reduce your body’s stored fat, whilst maintaining lean muscle mass from the high level of ketones present. This also aids your metabolism.

What you might not know is that you can apply some helpful tactics to a standard ketogenic diet so that youburnbody fat instead of ingested fat. This would reduce your overall body fat.

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If you don’t want to read this full post or find this information confusing, book a 1 on 1 consultation with me