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Reducing body fat?

Answered on August 19, 2014
Created March 06, 2013 at 11:05 AM

Hi could someone please advise me on the best way to reduce my body fat? My weight and bmi are both normal- 123lbs and I'm 62inches. Bmi is about 22.

However body fat is high.

Only recently changed to paleo so advise would be gratefully received.

My diet is breakfast-3eggs, lunch-chicken/turkey salad, dinner usually ground beef ie chilli or meatballs.

Should I change my dinner to chicken instead of beef?

Also I tend to do 2x cardio, run 2x, circuits 2x and gym weights 2x per wk.

I want to get lean and toned but not drop any weight. Or change my exercise routine?

Thanks x

7550959f8a4a685094702d7951433a17

on April 05, 2013
at 09:43 AM

hope this helps guys http://www.benefits-of-honey.com/honey-and-lemon.html

E689b5a04588f8050ef5fa6f8b820f32

(286)

on March 07, 2013
at 05:38 PM

Honey for leaning out? Despite the fact that it's natural, honey does trigger an insulin response. I'm not sure how warm water with honey and lemon increases one's metabolism. I think ice water or coffee would be better metabolism boosters.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on March 06, 2013
at 07:33 PM

just to add another point of view here, I am 5'8, 127 lbs (bmi 19.3) and stay the leanest when I do 30-60 minutes of cardio a day. I think that this really varies between people so I would experiment with different workout routines to figure out what works best for you.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on March 06, 2013
at 07:30 PM

Replace some of that meat with plants!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on March 06, 2013
at 04:54 PM

In his defense, chicken breast is a less rewarding food than beef, so it might assist more in reducing one's body fat set point.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on March 06, 2013
at 04:51 PM

Actually, I would say that hyper and iso-caloric are the best environments for losing body fat.

Eb5ad630bb366c5f7dcf656810aa3f95

(506)

on March 06, 2013
at 04:46 PM

This. Plus, get some carbs in after your weight training. It will make you leaner. Difficult to believe, but true.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on March 06, 2013
at 04:13 PM

-1 because you absolute do NOT need to eat a hypo caloric diet to lose body fat. Provided your exercise routine, macros, and food choices are correct, you can lose body fat even in a hypercaloric environment.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 06, 2013
at 03:49 PM

@scottmartinez2012 You probably want to browse this site more, and possibly read one of the many paleo books out there. This advice is very wrong.

0382fa263de4c83328dc34a56e25437f

(4238)

on March 06, 2013
at 01:28 PM

Chicken is tasteless enough without boiling it. Ugh.

7550959f8a4a685094702d7951433a17

on March 06, 2013
at 01:12 PM

i was told otherwise. good to know

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on March 06, 2013
at 12:58 PM

Low fat is not the goal of Paleo. Grassfed beef is a far superior meat. What are you doing on this site?

E35e3d76547b18096a59c90029e7e107

(15613)

on March 06, 2013
at 11:17 AM

It's not a given that he needs to eat less than his appetite. His appetite may be more or less than his required calorie intake. Changing diet may reduce appetite to less than maintenance calories. That's doubtless more sustainable than simply being hungry forevermore.

E35e3d76547b18096a59c90029e7e107

(15613)

on March 06, 2013
at 11:14 AM

No, I would recommend exchanging your chicken/turkey for beef (lower PUFA, more micronutrients).

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7 Answers

2
C5d2ca4998259d200a48e38847d19f06

on March 06, 2013
at 12:23 PM

Intermittent fasting is one of the most effective ways of losing fat while conserving lean body mass.

As a bonus, it does not require that you cut your overall calorie intake.

The basic way to approach this would be to eat your last meal at about 8pm. Then, you're not allowed to eat again until ~ 12pm the next day. So you have an 8 hour feeding window.

A friend of mine is doing their PHd on IF and the research is more and more promising, the more they discover.

Not only will IF help you lose fat, it will help you lose visceral fat, the dangerous kind that sits around your organs. It also trains your body to use fat for energy more readily. It has anti-inflammatory benefits too.

If you could train in the morning, while fasted, you'd receive the most benefits.

http://leangains.com

Eb5ad630bb366c5f7dcf656810aa3f95

(506)

on March 06, 2013
at 04:46 PM

This. Plus, get some carbs in after your weight training. It will make you leaner. Difficult to believe, but true.

1
D8237966ef014bdec4486ef9f6473894

(93)

on March 06, 2013
at 11:09 AM

You must reduce total calories in a day to lose fat , eat less than your appetite.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on March 06, 2013
at 04:51 PM

Actually, I would say that hyper and iso-caloric are the best environments for losing body fat.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on March 06, 2013
at 04:13 PM

-1 because you absolute do NOT need to eat a hypo caloric diet to lose body fat. Provided your exercise routine, macros, and food choices are correct, you can lose body fat even in a hypercaloric environment.

E35e3d76547b18096a59c90029e7e107

(15613)

on March 06, 2013
at 11:17 AM

It's not a given that he needs to eat less than his appetite. His appetite may be more or less than his required calorie intake. Changing diet may reduce appetite to less than maintenance calories. That's doubtless more sustainable than simply being hungry forevermore.

0
E689b5a04588f8050ef5fa6f8b820f32

(286)

on March 07, 2013
at 05:35 PM

You said you're just recently switched to Paleo. I would give it more time. It took me about 3 months before I really saw the results of switching to Paleo. I was always fairly active, weight trained a lot, but I wasn't leaning out. About 20% body fat. Body changes don't happen over night, but if you stick to Paleo, they will happen.

I would also agree that you should stop doing cardio. Instead do more weight training and replace the cardio with HIIT - High Intensity Interval Training. Google it or search for it on this site.

Also do some reading on ketosis. Basically get your carb intake low and you will train your body to start burning your fat stores as fuel.

0
4f6d3725feca09ff49e4997f2d2d026b

on March 06, 2013
at 04:59 PM

fast and take a nap when you're not working. the body needs time for recovery and will use fat as a fuel source when you sleep.

0
962f28300ea91e3327d22ccc673fb684

on March 06, 2013
at 03:40 PM

you and i are about the same- I am 64 inches, 125 and have a 21.5 BMI. I lost the last 5 lbs in a combo a ditching the meaningless cardio and sleeping more, like trying to get an additional 2 hours a night of sleeping.

My advice: stay away from the "cardio"! and get outside and do something fun! I subbed the elliptical for indoor bouldering and rock climbing- and soon as it gets nice I am outside every weekend :) My upper body has never looked so lovely.

If you MUST get on the treadmill, do circuits with it (my newest favorite is sprint 1/2 mil, jump off the treadmill, do 20 pushups, crunches and squats. repeat 5x and you're done.)

Also another tip- eat when you are hungry. drink a lot of water. and be patient. You can be sure this is not an overnight process.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on March 06, 2013
at 07:33 PM

just to add another point of view here, I am 5'8, 127 lbs (bmi 19.3) and stay the leanest when I do 30-60 minutes of cardio a day. I think that this really varies between people so I would experiment with different workout routines to figure out what works best for you.

0
24eb8bc2a2dc911e2e4081bd9aa300e7

on March 06, 2013
at 12:51 PM

Having too much body fat, particularly if it is allocated in the abdominal area, can disappointed how well the testosterone and substance messengers it normally generates work. This means being apple-shaped places us more at risk of health issues such as cardiovascular disease, hypertension, unhealthy liver organ, sterility, type two diabetic issues and certain types of melanoma.

-3
7550959f8a4a685094702d7951433a17

on March 06, 2013
at 12:10 PM

a drink of warm water with honey and lemon will increase your metabolism and burn more fat. beef is more fatty than chicken. in fact boiled chicken is one of the best sources of proteins and low fat

E689b5a04588f8050ef5fa6f8b820f32

(286)

on March 07, 2013
at 05:38 PM

Honey for leaning out? Despite the fact that it's natural, honey does trigger an insulin response. I'm not sure how warm water with honey and lemon increases one's metabolism. I think ice water or coffee would be better metabolism boosters.

0382fa263de4c83328dc34a56e25437f

(4238)

on March 06, 2013
at 01:28 PM

Chicken is tasteless enough without boiling it. Ugh.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on March 06, 2013
at 03:49 PM

@scottmartinez2012 You probably want to browse this site more, and possibly read one of the many paleo books out there. This advice is very wrong.

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on March 06, 2013
at 12:58 PM

Low fat is not the goal of Paleo. Grassfed beef is a far superior meat. What are you doing on this site?

7550959f8a4a685094702d7951433a17

on March 06, 2013
at 01:12 PM

i was told otherwise. good to know

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on March 06, 2013
at 04:54 PM

In his defense, chicken breast is a less rewarding food than beef, so it might assist more in reducing one's body fat set point.

7550959f8a4a685094702d7951433a17

on April 05, 2013
at 09:43 AM

hope this helps guys http://www.benefits-of-honey.com/honey-and-lemon.html

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