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How much bad is having 32% body fat, how to loose in efficient way?

Answered on November 06, 2014
Created October 13, 2014 at 2:11 PM

My height is 167cm (5'6'') and weight 68.9kg, so my BMI is in GOOD Range (Higher end). But, i have a lot of fat above my belly. Recently i calculated it at a gym, they said 32% of fat. How bad it is? How much time it will take me to come to normal level (around 20%)

My daily exercise is:
 I do cardio daily for 20 minutes (first 3 minutes at 4kmph, next 3 at 6, next 8 mintues at 8, then again 3 at 6, and last 3 at 4). I got tired in this, but after 2-3 minutes of rest, i feel normal. Then i do crunches, 2 rounds of 20 (then my back starts paining). 

Eating habit:
Quite bad, rice less, but daily in lunch, no rice in dinner. I am avoiding sweets too. But, as i live away from family, i have to cook my self, so i cannot have a regular diet pattern. I am a non-vegeterian, and usually have good amount of Chicken (3-4 times) per week, mostly as dinner. 

I think, i am fit, i can walk with an average speed of 4kmph for approx 7-8km without taking rest, my leg will not pain much.
 
What else can i do, so that i can loose belly fat more easily? Can you suggest some eating habits based on my living style?

I heard that your liver should function correctly, if you want good digestion (less fat storage). Is it true? What can be done for it?

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3 Answers

best answer

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on October 14, 2014
at 02:02 AM

is my math off or are you saying you run 8 km (~5 miles) in 2 hours? that's walking pace.  It's good to take a daily walk, but that's just having an active lifestyle.  Then your work out to get up to ~12 mins/mile pace at the fastest.  I'd expect something more intense.  

 

Second, how did you measure the body fat?  30% bodyfat on a 150 lb (sorry my refrences are english not metric) is 45 lbs of fat.  That means you have 105 lbs of lean mass (of which some is organs, bones, etc.) which is not particualrly strong.  My guess is your body fat measure is way off.  I will even venture to guess you did caliper tests on on part of the body (outisde of naval) which has an accuracy (of a trained practitioner) of + 15%.  so really you are somewhere between 15% and 45% bodyfat.

 

As for what you should do -- lift heavy, sprint regularly, and keep up with the walks and cardio

 

 

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on October 14, 2014
at 03:58 PM

as for the bio-impedance testing.  A good BIA device will be extremely precise but not very accurate.  Meaning that if you can control for the variables (i.e. measure every morning at the same time), you will get a good indication of whether you are increasing or decreasing your bodyfat over time.  However, the score is correlated to bodyfat, but not accurately measuring.   typically I have seen studies that tend to be within + 10% for a population -- but biased to the same direction within that band for individual. 

 

For example, when I measured such things I was measured down to 15% BF on the scale.  When I went for a DEXA I was at 9.2%.  Those are drastically different measurements in terms of leanness.  However, the scale was probably pretty accurate in describing that I lost on the order of 20% of my bodyfat.

 

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on October 14, 2014
at 03:51 PM

If you are spending two hours a day walking, I would suggest you'd get better health results by dropping an hour of walking and adding an hour of: weight lifting 3 times a week; sprinting 2 times a week (rather than a slow ladder, I would suggest going to a tabata style or interval workout strategy); and adding one long run at a slow pace (30-45 mins @ 9-10 kmph).  If the walking is really your thing, then drop to one sprint day per week.  A sample week would be:

 

Sunday: Walk 8 km

Monday: Lift heavy, Walk 3 km

Tuesday: Sprint, Walk 2 km

Wednesday: Lift Heavy, Walk 3 km

Thursday: Walk 5 km

Friday: Lift Heavy, Walk 3 km

Saturday: Run 8km in 30-45 mins

7f70046bad6c951e31d0169e3f6f0f0d

on October 14, 2014
at 02:28 AM

I walk for 8km daily at an average speed of 4kmph, and jogging i do on Tread Mill, 4kmph, 3 mintutes, next 6 kmph 3 minutes, 8 kmph 8 minutes, then again 6kmph 3 minutes and last 4kmph 3 minutes. So, its around 2 km in 20 minutes

And for fat measurement: I used Handheld BIA Device. I had water around 4 hours before i measured (I had lunch at that time)How accurate is that? I am not lean, the only problem is i am having a  tummy of around 1.5 to 2 inch protruding out. 

1
Be157308a0438e382b88d9db4c12ab30

on October 13, 2014
at 05:02 PM

I am assuming you are a man, since your username says Vivek. In that case if your body fat percentage is 32 it is actually high for a man. Ideally it should be 20% or less. In my case it is 14% according to one of those electronic scales. Honestly I don't know how accurate they are since they can fluctuate based on how hydrated you are, what time of day it is, how long ago you ate, etc. So they might not be super accurate but you might want to get that number down some more. You're not overweight according to your BMI, but it is likely that since most of your fat seems to be around the abdominal area, that you could have a lot of visceral adiposity (fat around the organs) going on.

My recommendation would be to decrease the amount of carbohydrate you consume (reduce the amount of rice you eat) as this can lead to visceral adiposity and fatty liver (ususally present alongside high triglyceride levels). In addition, increasing cardio exercise (like jogging, running, long-distance walking, bicycling, jump-rope, swimming, etc) could also help reduce your body fat percentage since this form of exercise is aerobic and therefore can use up stored body fat for energy, since fat is oxidized aerobically. Anaerobic exercise wouldn't be optimal for utilizing body fat since anaerobic exercise depends mainly on carbohydrate metabolism (stored glycogen for example).

7f70046bad6c951e31d0169e3f6f0f0d

on October 14, 2014
at 04:24 PM

not 2 pound, but around 400 to 500 grams when i ate a lot, else normally 100 gram :P I miscalculated it

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on October 14, 2014
at 04:02 PM

actually, scratch what I said in my answer.  You need to eat more.  Especially more fat.  Your diet could be lacking nutrients (depending on what type if legumes and bread you are consuming).  700 calories of chicken is ~2 lbs (a little less) are you really eating two pounds of chicken meat?

7f70046bad6c951e31d0169e3f6f0f0d

on October 14, 2014
at 01:33 AM

@paint94979: No, i have not tracked it. We do not have packaged products over here. What i found using google, that it should be around 1000 calorie on a normal day. (Calcualted using google search for calorie content for the food i am having, on an average i have 4 table spoon oat in milk with small sugar in breakfast, 7 indian chapati per day (lunch+dinner), 2 cups  of white rice cooked(only lunch), 2 cup of india pulses, and 200gm of vegetables)
Usually twice a week i have chicken at night,which alone add up to around 700 calorie. So, calorie content increased to 1500 on that day.

And i am not fat, if you send me your email id, i can send you my pic :) I just have a tummy around 1 and half inch protuding out

Af679502f1e31c0c59c79bd08f324b35

(559)

on October 14, 2014
at 12:01 AM

Jesus man the answer is not always to cut carbs.... Have you tracked how many calories you routinely eat?

Be157308a0438e382b88d9db4c12ab30

on October 13, 2014
at 08:27 PM

Long distance walking and jogging on a treadmill would be considered the ideal exercise for you to achieve your goals. I would expect for you to see some very noticeable changes in about 3 months although you will definitely start seeing improvements much sooner than that. It won't happen overnight but believe me, if you stick with it, you will get results. I would say that you would indeed have to put a bit more emphasis on your diet, and cutting out processed foods, starches and sugars would be a great place to start. Try to eat less carbohydrate overall and if you do decide to eat some carbohydrates and don't want to give them up, choose lower glycemic varieties and try to focus mostly on fruits and vegetables for carbohydrates. I can see that you are not vegetarian so I would advise that you consume meat often as this will also help you gain additional muscle and prevent injuries like muscle tears, torn ligamentes and bone fractures. When exercising your body's demand for protein does increase. I would encourage you to eat lamb, goat, chicken and plenty of fish as these are all great sources of protein and are very nutritious. By the way your visceral fat seems like a healthy number. You are on the right path with your diet and exercise. Good luck with your goals!

7f70046bad6c951e31d0169e3f6f0f0d

on October 13, 2014
at 07:32 PM

@TheGastronomer Thanks for response. I forgot to mention I am male. I measured Visecrol fat also, it was 6% which is well under control. The important thing what iwanted to ask, Do consuming less rice will be enough or i had to go for dieting? I have started aerobic exercises like long distance walking (around 5-6km a day), and jogging on trademill. Is it ok for start? And what is the approx time interval when i can see some change? 

0
Aa1daf4d6a9f3337473ec5b72edff7d4

on November 06, 2014
at 01:58 AM

It looks like you are on the right track to reducing your body fat levels and living a healthier lifestyle. Your diet can use a little improving, but again on the right track. Would definitely add a weight training program and also HIIT exercises which have proven a great way to reduce belly and thigh fat. Hope this helps and good luck on the journey. 

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