help?!

so i went to the doctors today for my weekly weigh in and i had a bone density screening done too.  the good news is that my bones are way above average..even with the weight loss experienced!! the problem is my body composition.  the screening revealed that my body fat percentage is 6.5 %...which is extremely low since it should be between 12-20%.  also, i gained 2 pounds...so i am about 3 pounds away from 125, the goal weight...

now how do i make my body fat % go up.....quickly

is it possible to get it up within 1 week to a healthy level??

.......im going to cold stone creamery tonight...so hopefully that will help..

HOW DO YOU ADJUST YOUR BODY COMPOSITION?

also when i reach the goal weight..how do i adjust my body composition without gaining more poounds???

well what height are you at? maybe you just need to weight more, this won't neccesarily make you larger, though, since it seems your mostly composed of muscle (which is a very, VERY good thing :))

 

the only way that i can think of to make your body fat go up would be to lose msucle mass, but that's just foolish! you don't want to lose muslce mass at all, since it will slow down your metabolism and just do more harm than good.

 

you're most likely one of those people that can weight one number, but look 20lbs. lighter. so don't be afraid to gain MORE weight! you can wear it well with all that muslce, and be a whole lot healthier :) and congrats on your great bone health, too!

i am almost 5 feet 5 inches and before the rapid weight loss i was 125..so my doctors plan on me reaching 125 again..that is my "natural" weight. but yeah i don't want to lose muscle, but i know my body composiition needs to change

That just doesn't seem right to me!!! Are you female or male?

5'5" 125lbs, you would have to be virtually ALL muscle in order to be at 6% bf. How did you do this?! Lol.

i'm female. and an athlete.and before i lost the weight rapidly i was mainly muscle..so that weight loss made my % fat even lower.....and now i am gaining weight..and i have gained 20 pounds in the past 2 months already...and i have been consuming 4000 calories a day...with more than 9 fat exchanges...and i don't know.

do you get a period? because if you do mensturate regularly, maybe your just gifted in the body department and naturally composed of solid muscle? if this is the case, then i dont see why your doctor is so concerned... there's always exceptions to the rules! but if you dont have a period, maybe your body is asking for more now? idk, everything with weight is far too confusing :p

i haven't had my period since the weight loss. so getting my period back is a main goal!..haha. but the sooner i can raise my % fat the sooner i will get it.

what can i do to raise it asap?/

You fatten cattle and poultry quickly by feeding them grain and people's bodies react similarly..... so eat plenty of grains... bread, pasta, rice, noodles, cereals.  In addition eat plenty of fats.... olive oils, full-fat dairy products, oily fish, nuts, seeds, whole eggs, avocados.    And then rein back on the exercise.... It'll mean you need to eat less and you'll find your fat:muscle ratio becomes more like that of the average person.   Best of luck.

how is exercising for 1 hour a day with a rest day each week affecting the ratio?? ...i really don't want to cut or shorten my exercise since it helps me get through the day and it speed s my body up so its easier to handle the 4000 calorie meal plan..everything gets moving..enough said. but i do 30 min cardio and 30 weight lifing on some days then others i do all cardio.

 

Believe me it does.  An hour a day is maintaining your muscles as well as burning off a lot of calories.  A bigger % fat = a smaller % muscle.  If you hit 125lbs and remain only 6% fat that's only 7.5lbs fat and 117.5lbs muscle/bone/skin/organs.  If you want to be 125lbs and 12% fat that means the fat becomes 15lbs and the 'non-fat' part of your body will only be 110lbs.  Assuming your skeleton, skin and organs stay the same that means you're aiming to lose 7.5lbs muscle.  And the only way you lose muscle is not to keep pumping it up...

Try just gentle exercise... half hour walks, no weights, no cardio... for a few weeks if you want to see some change.   The 4000 cals will pack on the pounds much quicker and your fat % will rise and rise....

Lol I still don't understand how this can happen.

How what can happen?

GIJANE-i think shes wondering how one can be practically all muscle + no fat. 

i would deff agree w you tho that in order to become HEALTHY and therefore increase body fat, cardio deff needs to be reduced by a lot. 

what % of my food consumption should be fat?

and what are ways to get the good fat..not the saturated fat and trans fats.

when youre recovering from very low weight, a large majority of your intake agould be from fat, more than other ppl.  PB, cheese, nuts, oil, avocado...eat what you like, becoming healthy does not need to be a bad thing.  think how youd like to live/eat therst of your life.