2

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Who here has had a big body fat % reduction?

Answered on August 19, 2014
Created February 29, 2012 at 4:07 AM

I just joined a gym and got a free fitness assessment. As part of the assessment the trainer calculated that my body is 18.3% fat. For a 25 year old male that just got off an SAD 2 months ago it isn't terrible, but it's not great. My goal is about 10% (or about 15 lbs of fat loss) so I look good on my honeymoon in September :)

It got me thinking - does anyone here pay close attention to their bodyfat percentage? Has your % increased or decreased on the paleo diet? Is it in a healthy range? Do you pay more attention to body fat % or BMI? Have body fat goals influenced the types of paleo foods you consume (i.e. less fruit, less red meat, etc.)?

D290734f36a9ae03e3f60e0fa088d7ed

(1304)

on May 01, 2012
at 02:58 AM

Woo! Exactly 2 months later and my BF% went from 18% to 11.5%! My body weight held constant at 162 so that's a 10.5 lb reduction in body fat in 2 months. Take that!, everyone that tells me I should eat a low fat diet.

A5410f987b53c5dc97e8a457c6832ed7

(434)

on February 29, 2012
at 07:40 PM

I have the same experience with dairy, though I'm comfortable with my current body mass 'stasis'. If I remove all dairy (I'm more primal than strict paleo) and nut butters I visibly lean out over a week or two with no increase in activity levels.

9f54852ea376e8e416356f547611e052

(2957)

on February 29, 2012
at 05:51 PM

It's not a commercial outfit, but a lifestyle, kind of like how paleo is. Martin Berkhan is the most well-known consultants (mucho dinero, he claims to train Hollywood types), and I believe the father of LG. Andy Morgan of rippedbody.jp comes highly recommended on Leangains group on Fitocracy.

D1728f99db66ff91d695a6df5cd38b02

(1368)

on February 29, 2012
at 04:42 PM

How much does LeanGains cost for consultation?

63479974b34930b7bedb12afa19083d3

on February 29, 2012
at 02:11 PM

I'm right there with you on cheese...the convenience, and it fills me up...but it absolutely stalls my weight loss. I guess I'm still losing the weight, but much, much slower. As for almond butter, I just have a hard time stopping with one or two spoonfuls... I guess I tend to overdo it. It becomes an offensive love affair, so I try to avoid the passion and guilt.

D290734f36a9ae03e3f60e0fa088d7ed

(1304)

on February 29, 2012
at 01:31 PM

Wow, that's pretty interesting. Though I'm going paleo and losing weight I do like to eat cheese because it keeps me full and I'm not lactose intolerant. I guess if I start to hit a plateau I will know one thing to cut. I'm surprised about the almond butter though. Do you know what it is in the almond butter that stalls you?

9f54852ea376e8e416356f547611e052

(2957)

on February 29, 2012
at 11:26 AM

Have gone from 24% to 14%, and will go down futher. Partly thanks to paleo, mostly intermittent fasting and LeanGains.

63479974b34930b7bedb12afa19083d3

on February 29, 2012
at 10:51 AM

I forgot to add that, through all of this, I've been able to learn about what certain foods do to my body, especially in terms of fat. I stay away from fruit for the most part, nut butters, and dairy. If I reward myself, it's with some sort of cheese, but too much dairy drives my insides insane, and I binge on nut butters and fruit. I've noticed that even just a few spoonfuls of coconut butter or almond butter really stall my fat loss, and if I want to lose a few extra pounds fast, zero dairy is the way.

A5410f987b53c5dc97e8a457c6832ed7

(434)

on February 29, 2012
at 05:17 AM

I would add that the weight loss was effortless and I believe primarily due to dietary changes and not exercise.

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3 Answers

2
63479974b34930b7bedb12afa19083d3

on February 29, 2012
at 10:45 AM

I started at 375lbs, not sure of BMI or percentages (I used to just say I was "Size No More" or something). When I dropped 200lbs just a year later, I got a free body fat % test while walking through a street fair in NYC, sponsored by one of the smaller city hospitals. I was at 10% body fat, and shared my story with them, to their shock and surprise.

I've lost 15lbs since then, and maintain that, playing around with those extra 15lbs. I haven't checked percentages since, but this is all due to a paleo diet, walking, and the occasional pushups/situps/leglifts. I'm with jimsiff, I give most credit to the dietary changes and, for me, some intermittent fasting, as well. It all works!

63479974b34930b7bedb12afa19083d3

on February 29, 2012
at 02:11 PM

I'm right there with you on cheese...the convenience, and it fills me up...but it absolutely stalls my weight loss. I guess I'm still losing the weight, but much, much slower. As for almond butter, I just have a hard time stopping with one or two spoonfuls... I guess I tend to overdo it. It becomes an offensive love affair, so I try to avoid the passion and guilt.

A5410f987b53c5dc97e8a457c6832ed7

(434)

on February 29, 2012
at 07:40 PM

I have the same experience with dairy, though I'm comfortable with my current body mass 'stasis'. If I remove all dairy (I'm more primal than strict paleo) and nut butters I visibly lean out over a week or two with no increase in activity levels.

63479974b34930b7bedb12afa19083d3

on February 29, 2012
at 10:51 AM

I forgot to add that, through all of this, I've been able to learn about what certain foods do to my body, especially in terms of fat. I stay away from fruit for the most part, nut butters, and dairy. If I reward myself, it's with some sort of cheese, but too much dairy drives my insides insane, and I binge on nut butters and fruit. I've noticed that even just a few spoonfuls of coconut butter or almond butter really stall my fat loss, and if I want to lose a few extra pounds fast, zero dairy is the way.

D290734f36a9ae03e3f60e0fa088d7ed

(1304)

on February 29, 2012
at 01:31 PM

Wow, that's pretty interesting. Though I'm going paleo and losing weight I do like to eat cheese because it keeps me full and I'm not lactose intolerant. I guess if I start to hit a plateau I will know one thing to cut. I'm surprised about the almond butter though. Do you know what it is in the almond butter that stalls you?

2
A5410f987b53c5dc97e8a457c6832ed7

(434)

on February 29, 2012
at 05:15 AM

My body fat percentage went down from around 14-15% to around 10% just by switching from a SAD to paleo diet and tweaking my fitness routine more towards calisthenics and body weight strength training and away from my previous running-centric routine. I measured BF% using a low cost caliper. The process took me about three months and I dropped from about 205 to 192. I have a visible six pack but I'm not bodybuilder ripped... nor do I want to be. If you need visuals for proof, I post occasional workout videos to YouTube @ http://www.youtube.com/user/jimsiff

A5410f987b53c5dc97e8a457c6832ed7

(434)

on February 29, 2012
at 05:17 AM

I would add that the weight loss was effortless and I believe primarily due to dietary changes and not exercise.

1
96440612cf0fcf366bf5ad8f776fca84

(19463)

on February 29, 2012
at 04:50 PM

I went down from about 30% to 18% over 10 months.

I then stalled, and thought that maybe I should add some carbs, as I had issues waking in the middle of the night (turned out that the temperature got too cold in the bedroom and I just needed a sweater at night), also had some work stress (rough on-call nights for two weeks).

It might have also been from too much Bullet Proof Coffee (turns out that butter is insulogenic), and now I'm back up to about 20.1% right now, trying to get down to maybe 10%-15%.

The biggest effects of a paleo diet for me were getting rid of the nightly GERD, gaining resistance to cold temperatures, no longer getting any colds, improved testosterone levels, larger muscles, tons more energy, getting rid of brain fog, improvement in overall happiness levels, and being able to keep calm even when stressed.

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