Body Fat Percentage

Hello everyone, I have been on a weight loss journey for almost a year (lost 60 pounds) and I am 2% away from making body fat in order to enlist in the Army. I thought I was were I needed to be, but apparently not. This is very discouraging, and it seems I have hit a weight loss plateu. How do I get rid of this body fat percentage, any suggestions? Thank you.

Original Post by yey123:

Hello everyone, I have been on a weight loss journey for almost a year (lost 60 pounds) and I am 2% away from making body fat in order to enlist in the Army. I thought I was were I needed to be, but apparently not. This is very discouraging, and it seems I have hit a weight loss plateu. How do I get rid of this body fat percentage, any suggestions? Thank you.

Are you within their weight standards?  They only measure body fat if you're over the weight standard.  I know the Army's standards are kind of strict.

I am 20 pounds over the weight standard. It is taking me a long time to lose these 20 pounds... and I was hoping I would make body fat...

I feel horrible... I guess I just have to keep going.

Are you keeping a food and exercise journal?  Oftentimes we overestimate our calories burned and underestimate our calorie intake...especially when we've been doing it for a while.  I'd suggest keeping a journal or spreadsheet or whatever works for you for a week and write down absolutely everything.  If you're definitely still in a calorie deficit (on paper), then you might need to either up your exercise or increase/decrease your calories...depending on what your tracker/journal tells you.  I would try that first, then look at modifying your nutrition/exercise.

Thank you for your advice. I try this out, see how it works for me. Thanks again.

If dieting alone won't do it, must fall back on the exercise.  You didn't say what you are doing, but anything you do to prepare for basic training would be a good thing.  It kicked my butt when I joined and I was only 17 at the time.

The great thing about working out is that you can eat more and still maintain that deficit.

I run at least a mile a day, 60-80 pushups every other day, and at least 40 situps. Maybe increasing core exercises? I am going to start doing flutters, and increasing sit ups... that should do it...

You need to do more strength training. Incorporate some weight lifting or strength moves that really challenge you. Try adding in some pull ups or squats/lunges. That's the way to maintain muscle mass (and make sure most of what you lose is fat) while losing weight.

Try getting some dumbells and google there are TONS of exercises online that will target certain areas. If this is a bit expensive try a circuit DVD like the Jillian Michaels 30 day shred. I have it but havnt tried it yet, I have heard good reviews about it though, some people losing at least a couple inches in the 30 days. That will help get your body % down and may even help you lose weight.

Thank you guys so much for your help.

I found these articles in another posting on this site. I have found it extremely helpful for fat loss...

http://www.tmuscle.com/free_online_article/sp orts_body_training_performance/the_hierarchy_ of_fat_loss

http://www.stumptuous.com/strength-without-si ze-how-to-get-stronger-without-getting-bulky

I have done  some serious dieting and have done this,  you should be able to drop the 2% without too much difficulty. You need to cut sodium\carbs down to a minimum morning oatmeal and increase water to at least 4-5 litres day and increase protein fresh chicken is best. Try to stick to mainly chicken and nonstarch veggies it will be gone in no time.

Yeah, this. I don't think drastically low carb/high fat diets are healthy in the long run, but it you cut most refined carbs and any transfatty acids or saturated fats and tried to eat basically whole grains, vegetables, fruits and lean meat (if you eat meat, if not vegetarian alternative). Honestly, I think you'd lose the last bit of stubborn fat - especially if you regularly run.

Don't give up :)

Will do. Thank you!